Boston, MA – Researchers have named “brain rot” as the word of the year for 2024. This term refers to a perceived mental decline due to excessive consumption of online media. As concerns about cognitive health rise, promising methods to boost brain health and reduce stress have captured the attention of many. Here are nine compelling stories that have engaged readers on this topic.

Studies increasingly show the benefits of handwriting over typing for learning and memory. Writing by hand can enhance letter recognition and learning in children, while adults benefit from better conceptual understanding when taking notes by hand. Brain imaging studies suggest that the intricate coordination required for handwriting engages the brain deeply, leading to improved creativity in some individuals.

The relationship between gut health and mood is another area gaining attention. Recent analysis indicates that individuals with better stress resilience have microbiomes with more anti-inflammatory microbes and a strong gut barrier. The communication between the gut and the brain underscores the importance of maintaining a healthy gut microbiome for overall well-being.

Working late in young adulthood has been linked to depression and poor health in middle age, highlighting the detrimental effects of sacrificing sleep for work. About 16% of American workers worked outside daytime hours in 2019, with certain demographic groups bearing a disproportionate burden. Efforts to address the impact of shift work on mental health and well-being are crucial for promoting healthy lifestyles.

Research shows that small lifestyle changes can significantly reduce the risk of dementia. Improvements in sleep, diet, social interactions, and exercise can all contribute to better brain health. The development of tools like the Brain Care Score aims to help individuals assess and track their brain health risks, showing promising results in reducing the composite risk of dementia, stroke, and depression.

The therapeutic approach known as Internal Family Systems (IFS) has gained popularity for helping individuals manage stress and improve mental health. By acknowledging and embracing different aspects or “parts” within oneself, individuals can gain insights into their inner dynamics and address specific issues through compassionate self-reflection.

Strength training has been lauded for its physical benefits, but recent findings indicate that it can also have a positive impact on mental health. Clinical trials suggest that regular strength training can reduce symptoms of depression and anxiety, offering a holistic approach to enhancing overall well-being. Notably, even minimal strength training can yield significant benefits for women, underscoring the importance of incorporating resistance exercises into one’s routine.

Eating ultra-processed foods has been linked to poor mental health, with a higher consumption of these foods associated with increased risk of depressive symptoms. As researchers explore the impact of diet on mental health, efforts are being made to raise awareness about the potential risks of consuming highly processed foods. Initiatives to label foods high in sodium, sugar, and saturated fat aim to help consumers make healthier choices.

Researchers are delving into how the brain eliminates waste during sleep and its implications for neurological disorders like Alzheimer’s and depression. Deep sleep plays a crucial role in facilitating the removal of brain waste through synchronized neuronal activity. Understanding this process could lead to innovative treatments for a range of brain disorders, highlighting the importance of prioritizing quality sleep for optimal brain health.

Exploring the potential benefits of a high-fat, low-carb ketogenic diet for managing mental health symptoms is a growing area of research. Clinical trials are underway to investigate the diet’s effects on conditions such as bipolar disorder, schizophrenia, and depression. Early findings suggest that the ketogenic diet may help regulate blood sugar and insulin sensitivity, offering a new avenue for addressing mental health challenges.

As research continues to uncover the intricate connections between lifestyle factors and mental well-being, individuals are encouraged to explore various approaches to support brain health and emotional resilience. Incorporating practices such as mindfulness, physical exercise, and healthy dietary choices can play a significant role in promoting overall mental wellness and cognitive function.