A few weeks ago, we had the privilege of meeting Professor Barbara Sahakian, one of the world’s leading experts on brain health. Sitting with her at Clare Hall Cambridge, she spoke with the warmth of someone who truly believes in the power of science to change lives.
Professor Sahakian has spent decades researching both neurodegenerative conditions like Alzheimer’s, Parkinson’s, and Huntington’s disease, and mental health disorders such as depression, anxiety, and ADHD. Her career, spanning the UK and the US, began with a deep question: “How can we keep the brain healthy, resilient, and sharp throughout life?”
The Early Days: A Quest for Better Treatments
Professor Sahakian shared how, early in her career, she worked on the development of cholinesterase inhibitors drugs like Aricept), that are now used across the NHS to improve cognition and behaviour in people with Alzheimer’s disease. “I was pleased with the results,” she said, “but I wanted a bigger effect – especially on episodic memory.”
She explained episodic memory through a simple example: “It’s the memory we use every day – like remembering where you parked your car or left your keys. Sadly, it’s also the first type of memory to go in Alzheimer’s disease.”
Her pursuit of better treatments led her to co-invent (with Professor Trevor Robbins) the Cambridge Neuropsychological Test Automated Battery (CANTAB), a cognitive test that can detect early signs of Alzheimer’s years before symptoms become severe.
Break the Negativity Spiral
Our conversation soon shifted to mental health, particularly depression and anxiety. Professor Sahakian described how the brain processes negative information: “If you’re giving a lecture and most people are smiling, a healthy brain notices the positive. But if you’re depressed, you’ll fixate on the one person looking at their phone – and spiral into thinking you’re failing.”
She calls this the “negative attentional bias”, a brain pattern that makes it hard to see the positives. It’s not just about mood; it’s how the brain’s wiring interacts with emotional centres like the amygdala. The same goes for negative feedback. While a healthy person might think, “Okay, I’ll improve next time,” someone with depression might only feel crushed by the criticism.
Her advice? “We have to switch that focus. To train our minds to see the positives, to celebrate what’s done well. Praise is powerful. It’s amazing how rarely people are told, ‘You did that brilliantly.’ It can give such a dopamine boost and confidence lift.”
Resilience Through Challenges – Learn how to fail
Professor Sahakian shared a fascinating insight about learning. She told us about experiments in “errorless learning,” where students were never allowed to fail. “What we found was that when these people finally faced failure later, they couldn’t cope. They collapsed under the pressure because they’d never learned how to fail.”
Failure, she argues, is vital for resilience. “It’s not about avoiding mistakes, but about learning to see failure as part of growth. If you’re too afraid to fail, you’ll never innovate.”
This mindset, she noted, is why entrepreneurial hubs like Cambridge’s Silicon Fen thrive. “Entrepreneurs here understand that failure isn’t shameful. It’s part of the journey. You can’t build something new if you’re terrified of getting it wrong.”
The Magic of Reading for Pleasure
Her research, in collaboration with colleagues in the US, found that children who read for pleasure early in life have better brain structure, stronger cognitive function, and lower rates of anxiety and depression as teenagers. She explained that this simple habit not only boosts literacy but also builds empathy, imagination, and cognitive flexibility.
“We looked at thousands of kids in the US and found that those who read for pleasure early on had better brain structure, higher cognitive function, and lower anxiety as teenagers,” she told us.
But she emphasises that it must be for pleasure, not obligation.
“It doesn’t matter what they read. Whether it’s comic books, magazines, or novels. What matters is that they enjoy the experience,” she told us. “If you force a child to read a book they dislike, it can turn them off reading altogether. But if you give them the freedom to choose, they’ll keep reading and naturally broaden their horizons as they grow.”
Professor Sahakian believes schools and parents can make a huge difference by focusing less on “must-read” lists and more on encouraging reading as an enjoyable, self-driven habit. “Even comic books are fine at a young age. The key is to start early and make reading feel like a treat, not a chore,” she said. As children mature, the types of books they gravitate toward will often deepen their understanding of the world around them.
Coping With Difficulty – Move Forward and Set Goals
Professor Sahakian also reflected on how people respond to trauma. Some people develop PTSD, while others emerge seemingly unaffected. “We’re all different,” she said. “But what matters is not letting past events define you. You can’t erase a difficult experience, but you can decide if it will shape the rest of your life, or whether you’ll focus on your goals and move forward.”
For her, goal-setting is essential. It shifts our focus from the past to the future, building both purpose and resilience.
Five Keys to a Healthy Brain by Professor Sahakian
When we asked for her top tips for brain health, she gave us a clear list – backed by decades of research:
- Exercise regularly – it’s good for both body and brain.
- Eat well – a Mediterranean-style diet is especially protective.
- Keep learning – challenge your brain with new skills and ideas.
- Stay socially connected – face-to-face interactions matter deeply.
- Read for pleasure – it’s a powerful, lifelong cognitive boost.
She also added a reminder to “use it or lose it.” “You have to keep your brain circuits active – learning, engaging, being curious. It’s like exercise for your mind.”
The Takeaway
Walking out of our meeting with Professor Sahakian, we couldn’t help but reflect on her message: brain health is not just about avoiding disease. It’s about building a life filled with curiosity, resilience, and connection.
Whether you’re an entrepreneur taking risks, a parent encouraging reading, or simply someone trying to find balance in life, the steps to a healthy brain are surprisingly simple. Exercise, learn, connect, and don’t fear failure. As Professor Sahakian’s work shows, the best time to take care of your brain is every day in our daily lives. Long before problems begin.
Thank You, Professor Sahakian
We are deeply grateful to Professor Barbara Sahakian for sharing her wisdom and passion for building healthier, more resilient brains.
If you’d like to explore her work further, we highly recommend her latest book, “Brain Boost: Healthy Habits for a Happier Life”, a practical guide to improving brain health through lifestyle changes, from diet and exercise to stress management and resilience. It’s an inspiring read for anyone looking to strengthen their mind, improve mental well-being, and age with a sharper, healthier brain.
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