In a year when "brain rot" became Oxford's word of 2024, scientists have uncovered multiple ways people can protect and enhance their mental health, from the surprising benefits of handwriting to the unexpected impact of gut bacteria on emotional well-being. The findings, published across several major research institutions, challenge conventional wisdom about brain health and offer new paths for mental wellness.
Recent research suggests that lifestyle modifications could potentially prevent or delay approximately 40% of dementia cases, according to a study cited by Dr. Kevin Sheth, director of Yale University's Center for Brain and Mind Health.
"What surprised us was just how powerful it was," Sheth said, referring to the impact of lifestyle changes on brain health. His team developed an online assessment tool called the Brain Care Score to help people evaluate their cognitive health risks. The research indicated that each five-point increase in the score corresponded to a 27% lower combined risk of dementia, stroke, and depression.
Studies showing the connection between physical and mental function revealed that writing by hand engages deeper cognitive processes than typing. Brain imaging research demonstrated this occurs through coordinated activation of motor and visual systems during handwriting.
Scientists also identified important links between gut health and mental wellness. Analysis showed that individuals who managed stress more effectively had two distinct characteristics in their gut microbiome: more anti-inflammatory microbes and stronger gut barriers that prevent toxins from entering the bloodstream. The gut produces approximately 90% of the body's serotonin and 50% of its dopamine, though researchers caution that the relationship between gut bacteria and mood is complex.
According to researcher Wen-Jui Han, work schedules may have long-term impacts on mental health. A study found that working night shifts and rotating schedules in young adulthood could lead to depression and poor health in middle age. About 16% of American workers held non-day shifts in 2019, with Black men and women with limited education disproportionately represented in these schedules.

"Work is supposed to bring in income to support us," Han says, noting that many people are working themselves "more and more miserable over time."
A therapeutic approach called Internal Family Systems (IFS) has gained attention in mental health treatment. The method, which involves patients identifying and working with different aspects of their personality, has shown promise in small studies focusing on post-traumatic stress disorder, stress, and depression. However, some therapists maintain more research is needed.
Physical exercise, particularly strength training, demonstrated mental health benefits beyond its known physical advantages. Analysis of more than 30 clinical trials found that people who performed strength training two to three times weekly experienced reduced depression symptoms. Additional research indicated women may need less exercise than men to improve aerobic and muscular strength.
Diet continues to play a crucial role in mental wellness. An extensive analysis revealed a 20% to 50% increased risk of depressive symptoms in people consuming diets high in ultra-processed foods. Americans tend to consume more than half of their daily calories from such foods, including fast food, sugary drinks, and packaged snacks.
The ketogenic diet with high fat and low carbohydrate intake, has emerged as a potential
treatment for certain mental health conditions. Around a dozen clinical trials are currently examining its effects on bipolar disorder, schizophrenia, and depression. Researchers theorize the diet's benefits may stem from its ability to regulate insulin sensitivity, which are connected to mental health.
However, some clinicians express concern about patients' ability to maintain the strict dietary requirements, which eliminate common foods like bread and sweets.
These findings collectively emphasize the interconnected nature of physical and mental health, suggesting that various lifestyle factors can influence cognitive function and emotional well-being. Researchers continue investigating these relationships to develop more effective treatments and preventive strategies for mental health conditions.
The growing body of research indicates that small changes in daily habits may significantly affect brain health. Scientists emphasize the importance of continued research to understand these connections better and develop more targeted interventions for mental health conditions.