How to look after your brain
Photos: Getty
Our brains are arguably our most important organ, yet many of us know little about what makes them function and how we may be damaging them with everyday habits. What we do know about cognitive health is that it is better than a cure and protecting our brain function and memory should be a priority.
One in three people born in the UK today will develop dementia in their lifetime. A report in 2024, commissioned by the Alzheimer’s Society, shows that around a million people in the UK have a form of dementia. This is projected to rise to 1.4 million people by 2040. Still, recent research has found that 40 per cent of all dementia cases can be prevented by making lifestyle modifications.
We asked health experts what lifestyle choices may help (and harm) our brain health, and what we can do to help slow down cognitive decline.
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Do: eat for your mind
Dr Emer MacSweeney, CEO and consultant neuroradiologist at Re:Cognition Health, says that due to the vast amount of energy consumed by the brain, nutrition is crucial for brain health. ‘The brain and body rely on good quality nutrition to function adequately and safeguard against disease and degeneration. The correct diet helps to promote and strengthen connections in the brain, improve mood and decrease stress.’
A recent study indicated the MIND diet, which is a combination of the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension), could reduce the risk of developing Alzheimer’s Disease by up to 53% for those following the diet religiously and 35% for those with moderate adherence to the diet.
The healthy items the MIND diet guidelines suggest include:
- 3+ servings a day of whole grains
- 1+ servings a day of vegetables (other than green leafy)
- 6+ servings a week of green leafy vegetables
- 5+ servings a week of nuts
- 4+ meals a week of beans
- 2+ servings a week of berries
- 2+ meals a week of poultry
- 1+ meals a week of fish
- Mainly olive oil, if added fat is used
Don’t: rely on convenience foods
It may be time to ditch the ultra-processed foods. Elena Rolt, registered nutritional therapist at Health.Miro says, ‘Diets high in ultra-processed foods, trans fats, and added sugars have been linked to an increased risk of cognitive decline. A 2022 study found that individuals who consumed more than 20% of their daily calories from ultra-processed foods experienced a 28% faster rate of global cognitive decline. These foods can promote insulin resistance, inflammation, and vascular damage – all of which negatively affect the brain.’
Do: hydrate
The brain consists of around 70% water, so it’s essential to maintain excellent hydration, according to MacSweeney. ‘Dehydration can be detrimental to cognitive performance, memory and attention.’
She continues, ‘The jury is out on caffeine – it may have some cognitive benefits, but overuse negates those benefits by disrupting sleep quality. Choose quality sources of caffeine such as organic coffee and tea, rather than poorer sources such as cola and energy drinks where it is often combined with sugar and other chemicals. Herbal teas are an excellent way to keep hydrated and may provide other benefits – for example, chamomile is relaxing and can help to promote sleep.’
Don’t: binge drink
‘Your whole body absorbs alcohol, but it takes its toll on the brain,’ says GP Dr Ravina Bhanot. Bhanot continues, ‘Alcohol interferes with the brain's communication pathways and can also affect how your brain processes information. Although there is no ‘safe’ drinking level, the NHS considers drinking less than 14 units spread over the week as low risk.’
It doesn’t take much to tip you into the danger zone with alcohol. Research has shown that people who regularly drink more than 21 units of alcohol a week are more likely to develop dementia compared to people who consume less than 14 units a week.
Do: move more
Rowan Clift, training and nutrition specialist at fitness and lifestyle coaching app Freeletics, says, ‘Regular movement is one of the most powerful tools we have to help prevent dementia.’
Clift suggests that to help protect your brain, aim for approximately 150 minutes of moderate exercise per week. That’s around 30 minutes a day, five days a week.
The most effective approach is to combine different types of exercise, each offering specific benefits for the brain and body. These include:
- Aerobic exercise, aim for most days: This includes walking briskly, cycling, dancing, swimming, or even gardening that gets your heart rate up. According to Clift, ‘It increases blood flow to the brain, lowers inflammation, and supports the growth of new brain cells all of which help reduce dementia risk. Even something as simple as a 30-minute brisk walk has been shown to help maintain memory and thinking skills over time.’
- Strength training, twice a week: Use light weights, resistance bands, or even bodyweight exercises like squats or wall push-ups. ‘Muscle strength is linked to better brain function. It also helps with balance, independence, and overall energy levels, especially important for women in midlife and beyond. Studies have shown that combining strength and aerobic training offers more cognitive benefits than doing either one alone,’ says Clift.
- Balance and flexibility exercises, twice a week: You could try yoga, Pilates, tai chi, or simple balance drills. These exercises can help with coordination, prevent falls, and reduce stress, and stress management is also key for brain health.
- Brain-challenging movement, when you can: Activities that require you to think while moving can be powerful. Examples include dance routines, aerobics with choreography, tennis, or even following a new walking route.
Clift says, ‘As we get older, the focus should be on consistency and variety. You don’t need to join a gym or do high-impact workouts, even walking with a friend, lifting small weights at home, dancing in your kitchen, or taking a yoga class can all count.’
Don’t: let your cholesterol go unchecked
Research suggests high levels of low-density lipoprotein (LDL) cholesterol in mid-life are associated with an increased risk of developing dementia and Alzheimer’s over a decade later. This is because LDL cholesterol contributes to the development of heart disease and can damage the blood vessels in the brain.
There are lots of ways to keep cholesterol at a healthy level, and the NHS recommends speaking to your GP if you’re worried about your levels at any age. Adults over the age of 40 should ask their GP or pharmacist for a test if they haven’t had one before.
Do: embrace creativity
Dr Clara Doran, author of Heads Up: How to Look After Your Brain So It Will Look After You, says, ‘Being creative is like a secret sauce for our brain health. Creativity activates thought processes that allow our brain cells to connect and process information in new and different ways. When we take part in creative activities, we encourage new brain cell connections and neural networks to form, which can in turn improve our resilience and mental health.’
Thanks to the brain's ability to change throughout our lives, we are never too old to develop creative habits. As Doran says, ‘The good news is being creative doesn’t have to be another thing to add to our to-do lists. Every day changes to our routine can help with creative thinking. From walking a new way home to trying a new recipe rather than just watching it being made on TV, the key is in actively trying to build creative habits into our everyday lives.’
Don’t: stress too much
Stress less? Easier said than done. However, if your body is regularly in a state of ‘fight or flight,’ high levels of the stress hormone cortisol can lead to the deterioration of the hippocampus – the part of the brain associated with learning and memory. Additionally, excess cortisol leads to a decrease in the production of new brain cells in the hippocampus.
A University of Iowa study found that high levels of cortisol were associated with short-term memory loss. Consequently, as a result of chronic stress, not only do you forget easily, but you also struggle to remember new information and memories.
Doran says, ‘Chronic low-level stress causes inflammation within our cells and alters everything from our mood, food choices to how we sleep. Recognising we are feeling stressed is the most important first step to improving our brain health – only then can we help ourselves get the support we need.’
Do: play more
Doran says, ‘Play creates a freedom from time and a reduced awareness of ourselves. Having this purpose-free time, full of joy, helps support our brain cells and how they communicate with each other. Play researchers have found that the area of our brain dedicated to play originates in our brain stem, which is the same area responsible for breathing, consciousness and the ability to sleep – that’s how important play is for our brain.’
Children or pets are portals into a play-filled world that we can all benefit from when we allow ourselves to do so. However, we can bring play into our lives at any age and in any circumstance – trying a new activity or hobby just because you fancy it, or something as simple as having a dance or sing-along to your favourite song can bring playful benefits.
Don’t: neglect sleep
‘Sleep is essential for maintaining normal brain functioning,’ explains Bhanot. ‘The brain reorganises and recharges itself during sleep, as well as removing toxic waste by-products and boosting our immune system. We also consolidate our memories during sleep, so that new memories made when awake are transferred into long-term memories. Research from 2022 found that seven hours is best for middle-aged and older adults for brain structure, cognition, and mental health.’
Bhanot says sleep may also have an impact on dementia risk in other ways. ‘We’re more likely to overeat when we’re tired, and maintaining a good sleep pattern helps reduce the consumption of fat and foods that trigger inflammation. That then reduces the risks of dementia.’
Do: stay social
Research suggests being socially isolated is linked to a 26% increased risk of dementia, so keeping connected to the people around us is a great way to support our brain health. Joining groups, clubs, and volunteering are great ways to meet new people and keep connected to your community. While most studies focus on in-person social contact, maintaining social connections through phone calls is also beneficial.
Don’t: give up on learning something new
You’re never too old to learn something new, according to Natalie Mackenzie, who specialises in supporting people with cognitive decline. Mackenzie says, ‘Learn a language for 10 minutes a day. Learning anything new helps with problem-solving, cognitive flexibility, and critical thinking, but learning a language in particular is a super workout for the brain. It can kickstart several cognitive processes to keep our memory sharp.’
Do: quit smoking
As well as being linked to high blood pressure and heart disease, smoking can damage blood vessels and reduce blood flow to the brain, which can increase your risk of dementia. If you smoke, quitting is one of the most important steps you can take to protect your heart and brain.
Quitting, even in later life, can have a significant impact on your brain health. Research has shown that people who quit smoking in midlife are at no greater risk of developing dementia than people who have never smoked. However, people who continue to smoke throughout their 40s and into later life are significantly more likely to develop the condition.
Think Brain Health is a public awareness and engagement campaign from Alzheimer’s Research UK. It is designed to build an appreciation among the public – particularly those in their 40s and 50s – about the importance of good brain health, and how taking positive steps can help reduce the risk of dementia later on.
Explore your brain healthy habits and discover how to look after your incredible brain with the Think Brain Health Check-in. It only takes 10 minutes and at the end, you’ll receive personalised recommendations.
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