From gut health to mindfulness, biohacking to breathwork, the many ways in which we try to create healthier and happier versions of ourselves can feel endless. Yet the brain – the literal nerve centre of our existence and functionality – is something that is often overlooked when it comes to health and wellbeing.
This complex organ, which uses around 20 per cent of the body’s energy, controls how we think, move, feel and learn. It affects everything from how motivated we feel, to our sleep, stress-management and emotional regulation.
A wealth of research from academic institutions such as Oxford, Cambridge, Harvard and MIT reveals that new experiences and stimuli can dramatically improve brain health. The brain’s plasticity means that trying new things can significantly improve our brain’s health and enhance our independence, performance and quality of life.
“When you try something unfamiliar, whether it is meeting new people, learning a new language or a musical instrument, or even taking a different route to work, your brain is forced to work in new ways,” Dr Steve Allder, consultant neurologist at Re:Cognition Health, an award-winning cognitive health provider, tells The i Paper. “This stimulates the formation of new neural connections – the pathways that allow brain cells to communicate with one another. You can think of this as upgrading your brain’s wiring system: the more varied your experiences, the more complex and flexible this network becomes.
“Over time, this improves the brain’s ability to adapt to change and respond to challenges,” he continues. “And a well-connected brain is also more resilient to stress, illness and the effects of aging, helping to preserve thinking skills and emotional balance for longer.”
Here, Dr Allder shares seven ways in which new experiences can improve brain health:
They strengthen memory formation
“New experiences demand attention, which is essential for forming memories. When something is novel, the brain marks it as important, increasing activity in areas involved in memory, such as the hippocampus; this is why you remember holidays or first-time events so vividly. Regularly exposing yourself to new situations – even small ones, like trying new recipes or visiting unfamiliar places – helps exercise your memory systems. Over time, this can improve your ability to store and retrieve information, supporting everyday tasks such as learning names, remembering instructions and recalling conversations.”
Even something as simple as following a new recipe can keep the brain active (Photo: Compassionate Eye Foundation/Ste/Digital Vision/Getty)They improve overall learning ability
“Learning thrives on challenges. New experiences push the brain out of its comfort zone and require it to process unfamiliar information. This strengthens the brain’s ability to learn more efficiently in the future. It’s similar to physical training: just as muscles adapt to new exercises, the brain adapts to new mental demands. Engaging in novel activities keeps the brain flexible and better able to absorb new knowledge. This can be particularly helpful as we age when the brain benefits from regular stimulation to maintain sharpness and adaptability.”
They boost dopamine and motivation
“Dopamine is a chemical messenger linked to motivation, reward and pleasure. New experiences naturally stimulate dopamine release because the brain enjoys novelty and discovery. This chemical boost makes learning and exploration feel satisfying and can lift mood and energy levels. Over time, this can encourage more positive behaviour patterns, such as being more active, social or curious. In simple terms, novelty helps keep the brain engaged and interested in the world. This is important not just for mental wellbeing, but also for maintaining healthy brain function over the long term.”
They help reduce cognitive decline
“The brain benefits from being used in varied and meaningful ways. Repeating the same routines every day can allow certain brain circuits to dominate while others weaken. New experiences activate different brain regions, helping to keep more areas working together. This may slow down age-related cognitive decline by maintaining a richer network of connections. Activities that combine mental, physical and social engagement, such as travelling, joining clubs or learning new skills, appear especially protective. While novelty cannot prevent all neurological disease, it supports overall brain resilience.”
Try something new or join a club (Photo: Susumu Yoshioka/Digital Vision/Getty)They enhance problem-solving skills
“Facing unfamiliar situations forces the brain to think creatively. When you encounter something new, your brain must evaluate options, test ideas and adjust its approach. This strengthens problem-solving networks, particularly in the frontal areas of the brain responsible for planning and decision-making. Over time, this makes you more confident and flexible when dealing with everyday challenges. Even small changes, such as cooking unfamiliar foods or using new technology, can sharpen these skills. The brain becomes better at finding solutions because it has practiced doing so in different contexts.”
They increase emotional flexibility
“New experiences can feel uncertain at first, and that mild discomfort is useful for the brain. It teaches emotional regulation – the ability to manage anxiety, frustration or excitement. Each time you adapt successfully to something new, your brain learns that change can be handled. This improves emotional flexibility, making it easier to cope with stress and unexpected events in daily life. Over time, this can reduce fear of change and build psychological resilience. A brain that adapts emotionally is better prepared for life’s natural ups and downs.”
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They strengthen social brain networks
“Many new experiences involve other people, whether through travel, classes or social activities. These interactions stimulate areas of the brain responsible for communication, empathy and understanding others’ perspectives. Social novelty encourages the brain to interpret facial expressions, tone of voice and social cues more actively. This keeps these important systems working efficiently. Strong social brain networks are linked to better mental health and lower risk of cognitive decline. In simple terms, meeting new people, socialising and sharing new experiences keeps the brain socially and intellectually alive.”
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