Psychologist and neuroscientist Anaïs Roux is certain of one thing: the brain is the most powerful and practical tool we own. Yet, despite being the driving force behind everything we do, it has actually remained relatively shrouded in mystery until very recently.
With dementia cases on the rise, you might feel like you’re seeing more coverage of brain health in the news and online – and it’s not just in your imagination. “I believe we’re seeing a real shift in how we view brain health,” says the expert.
She reveals five of “the brain’s worst enemies”:
- Chronic stress
- Lack of sleep
- Poor diet
- Physical inactivity
- Social isolation
“These factors don’t just mess with your day-to-day focus; over time, they can contribute to neurodegenerative diseases,” Roux says. “Our modern lifestyle constantly exposes us to these risks, which is why being aware of them and building preventative habits is so essential.”
In our Q&A, the neuroscientist is also keen to separate fact from fiction. “I also worry that the brain sometimes receives the wrong kind of attention; we’re constantly bombarded with ‘facts’ that are actually misinterpreted or flat-out wrong, which only fuels common myths. We have to be quite careful about that.”
In many respects, our brains are still a bit of an enigma, wouldn’t you say?
“Absolutely! Despite some incredible scientific breakthroughs, the brain still holds so many secrets. We’ve mapped out its structure and understand many of its functions, but areas like consciousness, how traumatic memories are stored and the direct impact of diet on the brain are still very much open-ended. The more we learn, the more we realise just how complex and dynamic it really is.”
You talk about using our brains to live better. Is that actually a difficult thing to achieve?
“I wouldn’t say it’s complicated, exactly, but it does require conscious effort and practice. Our brains are incredibly adaptable, which means we can essentially ‘train’ them to improve our wellbeing, productivity and emotional resilience.
“The brain isn’t just another organ – it’s the command centre for our entire human experience… [but] society still tends to prioritise physical fitness over cognitive wellbeing. Caring for your brain should be just as second-nature as looking after your body”
The real challenge is breaking old habits and sticking to small, daily actions that give the brain a boost: things like getting decent sleep, managing stress and never stopping learning. Science has provided the toolkit; we just need to know how to use it.”
So should we be training our brains?
“Absolutely. Mental stimulation, learning new things, and even physical exercise all help to keep the brain in shape. Because of neuroplasticity – the way neurons reorganise themselves – we can actually strengthen our cognitive toolkit at any age. The more we try activities that challenge us, the better we support our long-term brain health.”
© Getty ImagesHow can we make the most of what you’ve called “the most powerful tool we own”?
“First and foremost, the brain thrives on balance: focus versus rest, effort versus reward and learning versus reflection. When we overtax it with constant work or digital distractions, efficiency drops. Conversely, if we shy away from challenges or novelty, we miss out on opportunities to grow. Unlocking our full potential is all about finding a rhythm that allows for both stimulation and recovery.
“I also believe stress management is vital. Chronic stress floods the system with cortisol, which plays havoc with memory and emotional regulation. Simple habits like meditation, breathing exercises or even just taking a proper break can help regulate that stress response and clear the mental fog.
“The brain is our most powerful tool [but] to really make the most of it, we need to understand how it works so we can re-shape our habits”
“Finally, staying curious is key. Because of the brain’s ability to rewire itself, every time we pick up a new skill or explore a different perspective, we’re strengthening those neural connections. Whether it’s learning a new craft or simply practising creative thinking, keeping the mind active helps us stay sharp and resilient.”
Do you think it’s essential to treat our brains well? And how should we go about it?
“Absolutely. A healthy brain leads to better decision-making, emotional stability and long-term cognitive health. Looking after the brain is vital. This isn’t just about the physical side of things – like getting enough sleep, a balanced diet, and regular exercise – but also about mental ‘fuel,’ such as taking in engaging information, having interesting conversations, and taking part in meaningful activities.
“The brain needs the right kind of nourishment: nutrients that boost cognitive function, movement that encourages neuroplasticity, and proper, deep rest to consolidate memory and learning.”
© Getty ImagesWe hear a lot about the ‘gut-brain axis’ these days.
“The gut and the brain are in constant, bi-directional communication via the vagus nerve and various chemical signals. The gut microbiota – the trillions of bacteria living in our digestive system – actually influences our mood, cognition, and even our behaviour by producing neurotransmitters like serotonin (often dubbed the ‘happiness hormone’).
“This link explains why digestive issues and mental health struggles so often go hand in hand. Looking after your gut health, through a balanced diet and probiotics, which many studies now show can have a genuine positive impact, is effectively a way of looking after your brain.”
How do our emotions actually influence brain activity?
“Emotions are far more than just fleeting feelings; they actively shape how we perceive the world, store memories, make decisions and interact with those around us… Over time, they can even cause physical changes in the brain. At a neurological level, different emotions light up specific regions.
For instance, the amygdala is vital for processing fear and threats – it’s what triggers that ‘fight or flight’ response when we sense danger. While this can be a lifesaver, if it’s overactive (as with chronic stress or anxiety), it can leave us feeling constantly on edge, making it hard to concentrate or remember things.
“Conversely, the prefrontal cortex – the part of the brain responsible for reasoning and impulse control – acts as a bit of a handbrake. It helps us regulate our emotions by logically weighing up a situation and making choices that align with our long-term goals.
Positive emotions like joy and gratitude stimulate the brain’s reward system by releasing dopamine. This doesn’t just lift our mood; it actually boosts our motivation and ability to learn.
“When we’re in a positive frame of mind, we tend to retain information better, solve problems more creatively, and build stronger social bonds”
By understanding this connection, we can learn to manage our emotions more effectively. Simple practices like mindfulness or ‘cognitive reframing’ can help train the brain to meet challenges with resilience rather than panic.”
Have the latest breakthroughs in neuroscience actually changed how we understand the brain?
“Yes, and in a very big way. We now know the brain is far more ‘plastic’ than we ever imagined; it’s capable of restructuring itself well into adulthood. Groundbreaking advances in neuroimaging and AI are giving us an unprecedented look into how the brain works, how neurodegenerative diseases develop and even the nature of consciousness itself… For me, seeing old assumptions being challenged is what makes this job so incredibly fascinating.”
About the expert
Anaïs Roux is a psychologist, neuroscientist and a leading voice in cognitive wellness. She is the author of Neurosapiens, a guide that breaks down the complexities of the brain to help us better understand our habits, emotions and overall wellbeing.
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