Many of us assume that brain health is something we don’t need to worry about, or maybe think about it when age begins to change how we remember, focus, or feel.
But according to neurologist Dr. Audrey Chua, brain health is not something we defer. It is something we build daily, often in small, unremarkable ways that, over time, become foundational.
In this first Joyful Wellness Doctor Feature, we asked Dr. Chua how we can better care for the brain in the midst of real, busy lives.
Her answers are simple, practical, and insightful.
Start With What Matters Daily
When asked about the most important ways to support brain health, Dr. Chua returns to a few essentials—less about intensity, more about consistency.
1. Sleep well, consistently
“Start your day with enough sleep—at least 7 to 8 hours—to support brain function and reenergize,” she says. Sleep is where the brain restores and recalibrates.
2. Manage your health early
Conditions like hypertension, diabetes, obesity, and smoking affect more than the body; they directly impact the brain. Addressing these early is one of the most protective steps a person can take.
3. Keep the mind engaged
Reading, learning a new skill, teaching, or even structured problem-solving helps maintain what neurologists call cognitive reserve—the brain’s ability to adapt and stay resilient over time.
Sleep, Stress, and Screens: The Everyday Influencers
If there are three factors that quietly shape cognitive health, they are these: sleep, stress, and how we use our time on screens.
Sleep
“This is where memory consolidation occurs,” Dr. Chua explains. Without enough rest, attention and memory suffer—and over time, chronic sleep deprivation may increase the risk of neurodegenerative conditions.
Stress
Persistent stress raises cortisol levels, which can impair memory and increase the risk of anxiety, depression, and cognitive decline. Managing stress is critical in protecting the brain.
Screen Time
Screens, especially before bed, can disrupt sleep cycles. Dr. Chua suggests avoiding screen use at least an hour before sleep and being more intentional rather than habitual about how we use our devices.
“Long-term wellness is built on what you still do on your hardest days.”
For Busy Lives: Keep It Realistic
Consistency is often the hardest part because life is full.
For those navigating demanding schedules, Dr. Chua offers a practical approach:
“Start with building habits until they’re hard to skip.”
That might mean:
- Keeping healthy food visible and within reach
- Placing workout clothes where you’ll see them
- Designing your environment so the healthier choice becomes the easier one
The goal is discipline and design.
READ: Holistic Self-Care: Nurturing Your Inner and Outer Beauty
One Guiding Principle for Long-Term Wellness
When asked for a single piece of advice, Dr. Chua offers something that feels both simple and profound:
“Make your habits so easy and predictable that they survive your worst days. Because long-term wellness isn’t built on what you do occasionally—it’s built on what you still do when you’re tired, busy, or stressed.”
It is a thoughtful and meaningful reminder.
The Quiet Work of Caring for the Brain
Brain health is built in the steady rhythm of everyday life: how we sleep, how we manage stress, how we move, how we choose to engage with the world around us.
In the end, it is not about doing everything.
It is about doing what matters, and doing it often enough that it becomes part of who we are.
Acknowledgment
Joyful Wellness extends its sincere thanks to Dr. Audrey Chua, currently fellow on training at The Medical City and practicing in Iloilo City, for sharing her time, expertise, and thoughtful insights. Contributions like these help us bring science-informed, practical guidance to everyday living.
