Engaging in acts of kindness, such as volunteering and donating, has profound benefits for mental and emotional wellbeing. These actions foster a sense of purpose and fulfilment, enriching both personal lives and communities. Volunteering promotes social responsibility and community cohesion, fostering empathy and personal growth. Research shows that volunteering is associated with greater life satisfaction, reduced symptoms of depression and anxiety, and improved cognitive function, particularly in older adults. The act of giving activates brain regions involved in reward and social attachment, releasing neurotransmitters like dopamine and serotonin that enhance mood and promote pro-social behaviour. Serotonin levels influence empathy and cooperation, while dopamine reinforces altruistic behaviour. Pro-social actions contribute to a harmonious society, fostering connection, understanding, and mutual support. Despite global challenges, people continue to donate and volunteer, driven by a sense of global responsibility and empathy. Embracing kindness not only benefits others, but also enhances personal wellbeing and satisfaction, regardless of age.

Work occupies a significant portion of our lives, providing not only financial stability, but also structure, social interaction, and a sense of purpose. In addition, many jobs contribute to society in a beneficial way. While some jobs offer intrinsic satisfaction and personal growth, others may cause stress and burnout. Meaningful work promotes cognitive health by stimulating problem-solving, critical thinking, and learning. Engaging in social interactions at work enhances emotional intelligence and fosters collaboration, creativity, and innovation. Moreover, work contributes to cognitive resilience and may even reduce the risk of dementia in later life. It’s crucial to acknowledge and manage workplace stress through strategies such as maintaining work–life balance, seeking social support, and setting boundaries. This is particularly important considering the increase in hybrid working. Employers play a key role in creating supportive work environments that prioritize employee wellbeing. Overall, meaningful work enriches our lives, promotes cognitive vitality, and contributes to a fulfilling and balanced lifestyle.

Mindfulness has evolved from a psychological intervention to a transformative lifestyle practice, offering profound benefits for mental health and cognition. By focusing on the present moment, mindfulness cultivates self-awareness and effective coping mechanisms, thereby reducing stress and promoting emotional regulation. Evidence suggests that structured mindfulness training enhances emotional wellbeing, mitigating anxiety and depression, and improving sleep quality, even during periods of heightened stress like the COVID-19 pandemic. In educational settings, mindfulness contributes to reduced depression and anxiety while enhancing academic performance. Moreover, it fosters resilience and job satisfaction among professionals in high-stress environments. Cognitive benefits of mindfulness include improvements in executive function, attentional control, and working memory, even in neurological and neuropsychiatric disorders. Neuroscientific studies reveal structural and functional brain changes in regions involved in attention and emotion regulation. Embracing mindfulness as a regular practice empowers individuals to navigate life’s challenges with resilience, promoting mental health, creativity, and overall quality of life.

Social interaction with friends and family is pivotal for our cognitive development, mental health, and overall wellbeing. These connections shape our understanding of ourselves, others, and the world around us. Research consistently highlights the positive impact of social engagement on cognition and mental health, from stimulating problem-solving skills to combating loneliness and reducing stress. The brain regions activated during social interactions underscore the significance of social cognition, empathy, and emotional processing. Particularly during adolescence, positive friendships play a crucial role in emotional resilience and healthy development. Studies suggest an optimal number of close friends for mental health benefits, emphasizing quality over quantity in social relationships. Social support networks bolster resilience and aid in recovery from mental health disorders. Conversely, social isolation poses risks to brain health and mental wellbeing, highlighting the importance of maintaining social connections throughout life. Engaging in social activities, whether through clubs, volunteering, or hobbies, fosters social interaction and enhances overall wellbeing. In a world increasingly driven by technology, prioritizing face-to-face social interaction remains essential for brain health, cognition, and mental wellbeing.

Exercise is an essential ‘all-rounder’ benefiting brain, cognition, mood, and physical health. It aids weight management, reduces obesity, and mitigates risks of heart disease, diabetes, and high blood pressure. Enhanced cardiovascular health and reduced stress levels are additional perks. Socially interactive activities like group workouts foster emotional wellbeing and reduce isolation. Aerobic and anaerobic exercises vary in intensity and benefits, with heart rate and METs helping gauge intensity. Studies suggest as little as 11 minutes of vigorous activity daily reduces mortality and disease risks. Exercise triggers endorphins, reducing depression and stress. It also influences serotonin levels, improving mood and wellbeing. Exercise enhances brain health and cognition by increasing neuroplasticity, cerebral blood flow, and hippocampal volume. It benefits individuals of all ages, preventing age-related cognitive decline. Integrating exercise into daily life routines positively impacts physical and mental health, promoting overall wellbeing and longevity. Regular, enjoyable exercise routines yield profound benefits for individuals and society alike

The pursuit of a fulfilling life encompasses happiness, health, and personal growth. Amid the complexities of our global environment, achieving a state of wellbeing becomes critical. Barbara Sahakian’s involvement in the UK Government Foresight Project on Mental Capital and Wellbeing underscored the significance of mental health in societal advancement. The project emphasized cognitive enhancement and resilience-building as essential components for individual and collective prosperity. Identifying promoters such as exercise, education, and social support, the project highlighted pathways to cognitive health and wellbeing. Conversely, stress and substance abuse were recognized as detriments. Cognition, encompassing both ‘cold’ and ‘hot’ processes, plays a pivotal role in navigating societal demands and interpersonal dynamics. As technology reshapes industries and societies, preserving mental health amid AI advancements is imperative. Early detection and proactive interventions for mental health issues are crucial steps towards holistic wellbeing. Through evidence-based lifestyle strategies encompassing exercise, nutrition, social engagement, and mindfulness, individuals can promote brain health, cognitive resilience, and overall wellbeing, thereby living fuller, happier lives and contributing to a flourishing society.

Sleep is a critical component of our daily routine, constituting about one-third of our lives. Its impact on cognition, mood, and behaviour is profound across all ages. During sleep, the brain reorganizes, removes toxins, and enhances immune function, vital for memory consolidation and emotional regulation. Sleep occurs in two main phases: non-REM and REM sleep, each crucial for different aspects of brain function and memory processing. Optimal sleep duration varies by age, with consistent patterns associated with better health outcomes. Unfortunately, many suffer from insufficient sleep, linked to numerous health issues and decreased cognitive performance. Ageing exacerbates sleep disturbances, impacting brain health and cognition. Research underscores the bidirectional relationship between sleep and brain function, with changes in the brain affecting sleep quality and vice versa. Strategies to improve sleep include maintaining a conducive sleep environment, avoiding stimulating activities before bed, and practising relaxation techniques. Prioritizing good sleep habits is essential for overall wellbeing and optimal functioning in daily life, promoting vitality and resilience. Monitoring sleep patterns ensures individuals achieve the necessary rest for a balanced and fulfilling life.

The book emphasizes the critical importance of prioritizing mental health, brain health, cognition, and overall wellbeing in the same manner as physical health. It explores various lifestyle factors that contribute to enhancing these aspects of life, highlighting the benefits of incorporating them into daily routines. While, initially, adopting these habits may require effort, they eventually become easier to maintain and yield significant benefits for mental and physical health. Choosing enjoyable activities is key to sustaining these habits over time. Research underscores the substantial impact of a healthy lifestyle on reducing the risk of depression and promoting mental wellbeing, even among individuals with a genetic predisposition. Mental health and wellbeing are fundamental to daily functioning, cognitive abilities, and quality of life, influencing relationships, productivity, and personal growth. Similarly, cognition and brain health are crucial on both individual and societal levels, impacting daily functioning, economic productivity, and benefiting society. Promoting these aspects throughout life, from childhood to old age, fosters resilience, creativity, and societal flourishing. Ultimately, prioritizing brain health, cognition, and mental health enhances overall quality of life and contributes to a thriving society.

Having a healthy diet is essential for physical health, brain health, cognition, and overall wellbeing regardless of age. A balanced diet, rich in fruits, vegetables, lean proteins, whole grains, and healthy fats, provides vital nutrients for optimal bodily functions and supports mental and emotional wellness. Obesity and Type 2 diabetes are prevalent, with obesity rates tripling since 1975 according to the World Health Organization (WHO). These conditions underscore the importance of healthy eating habits and maintaining an optimal body mass index (BMI). Understanding dietary components such as carbohydrates, proteins, and fats is crucial for making informed food choices. The Mediterranean and MIND diets exemplify healthy eating patterns linked to reduced disease risks and improved mental health. Moreover, dietary factors influence brain health and cognition through mechanisms like inflammation modulation and the gut–brain axis. Adopting and maintaining a healthy diet throughout life promotes longevity, energy, and overall fulfilment, making it a cornerstone of a vibrant lifestyle.

Learning is not just a process of acquiring knowledge; it’s a fundamental aspect of human development with profound implications for brain health, mental wellbeing, and societal progress. Continuous learning fosters resilience, cognitive flexibility, and problem-solving abilities, vital for managing stress and promoting emotional wellbeing. It empowers individuals to develop self-confidence, competence, and mastery over challenges, enhancing self-esteem and overall mental health. Moreover, learning fuels critical thinking, creativity, and innovation, driving societal advancement and cultural evolution. Brain plasticity, the brain’s ability to adapt and change throughout life, underpins learning and cognitive development. Structural and functional changes in the brain occur in response to learning experiences, highlighting the importance of cognitive stimulation in maintaining brain health and cognitive function. Lifelong learning builds cognitive reserve, a reservoir of cognitive capacity that buffers against age-related cognitive decline and neurological disorders. Engaging in diverse, intellectually stimulating activities enhances cognitive reserve, underscoring the lifelong value of education and mental stimulation in preserving brain health and cognitive function.