Strategies for Better Brain Health
Looking after your brain might not always be top of the list, but at Rail Wellbeing Live 2026 it quickly became clear why it should be. In this engaging and practical session, neurologist and neuroscientist Dr Faye Begeti brought brain health firmly into focus, sharing simple changes that can make a real difference over time.
Watch the full session above and explore the key takeaways below.
Your brain is your biggest asset
Dr Begeti opened with a powerful reminder of just how important the brain is in everyday life.
“The brain does everything that makes us who we are… it governs how we move, how we think, how we speak, who we love, and how we remember.”
Despite this, many of us spend more time maintaining our cars or phones than thinking about how to care for our brain. This session set out to change that, focusing on realistic, achievable habits rather than unrealistic routines.
Ageing is normal, but decline is not fixed
One of the most eye opening parts of the talk was how the brain changes with age. From around 35, we start to lose a small amount of brain volume each year. However, this does not mean decline is inevitable.
Dr Begeti showed brain scans that highlighted a key point. Some people maintain excellent brain health well into later life, while others experience much greater shrinkage and damage.
The difference often comes down to lifestyle.
Build your “cognitive reserve”
A central idea in the session was cognitive reserve.
“Cognitive reserve is the brain’s ability to have a buffering capacity… it is able to remodel, adapt, and cope with any damage.”
In simple terms, it is about strengthening your brain so it can cope better with ageing or disease.
So how do you build it?
- Keep learning throughout life
- Try new challenges rather than repeating the same tasks
- Stay socially active
- Take up hobbies that stretch your thinking
Dr Begeti emphasised that it is not about perfection or formal education.
“It is the continuous challenge of our brain to form new neural networks.”
Even small changes, like learning a few phrases in a new language or picking up a new skill, can help.
Move your body to support your brain
Exercise is often linked to physical fitness, but it also has a direct impact on brain health.
Aerobic activity like walking, cycling or swimming helps release chemicals that protect brain cells. Over time, this can even slow the progression of certain neurological conditions.
Resistance exercise, such as strength training, also plays a role by supporting communication between muscles and the brain.
The message was simple. Stay active where you can and think long term rather than worrying about short breaks in routine.
Don’t overlook sleep
Sleep is one of the most important yet underestimated factors in brain health.
“Sleep is not just an off switch… the brain actually undergoes several important maintenance processes when you are sleeping.”
During sleep, the brain clears out harmful proteins that are linked to conditions like Alzheimer’s disease. Poor sleep over time can increase risk.
Practical advice included:
- Keep a regular sleep routine where possible
- Avoid caffeine later in the day
- Aim for consistency rather than perfection
Even small improvements to sleep habits can make a difference.
Watch the hidden risk factors
Alongside positive habits, the session also highlighted key risks to be aware of.
High blood pressure
Often unnoticed day to day, it can cause long term damage to blood vessels in the brain.
“It is the kind of thing that can lead to cumulative damage.”
Alcohol
Regular daily drinking, even at moderate levels, can impact coordination and brain function over time.
Dr Begeti shared a simple rule:
“Treat it as a reward rather than a habit.”
Small changes add up
A key theme throughout the session was that brain health is built over decades. It is not about doing everything at once or making extreme changes.
Instead, it is about steady habits that fit into real life.
- Try something new when life feels routine
- Keep moving when you can
- Protect your sleep
- Be mindful of long term risks
A final thought
Dr Begeti closed the session with a reminder that stayed with many attendees:
“Sitting on your shoulders is the most complicated object in the known universe… it’s important that we look after it well.”
Explore the video above to hear the full session and discover practical ways to support your brain health, both at work and at home.