Just like the rest of the body, the brain needs regular care to stay healthy. While some factors, such as age and genetics, are beyond our control, daily habits can make a measurable difference in how well our minds function now and in the future. Recent research confirms that simple lifestyle adjustments can improve brain health and memory. Plus, they can also reduce the risk of dementia.
Here are five evidence-based ways to start.
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Keep moving
Regular physical activity improves blood flow to the brain, delivering the oxygen and nutrients it needs. Studies show exercise can even encourage the growth of new brain cells in the hippocampus, the area linked to memory and learning.
Aim for a mix of cardio, strength training, and flexibility work — such as brisk walking, resistance exercises, yoga, or Pilates. Even short bursts of movement can support brain health, so it’s worth fitting activity into your day whenever possible.
Learn something new
While puzzles are enjoyable, the real brain boost comes from acquiring a new skill. Activities such as learning a language, playing an instrument, or trying an unfamiliar recipe engage different parts of the brain, helping to strengthen connections and build cognitive reserve.
Choose something that feels slightly challenging — the mental effort is part of what makes it so beneficial.
Eat for brain health
A nutrient-rich diet supports brain cells and helps protect against damage. Omega-3 fatty acids, found in oily fish, walnuts, flaxseeds, and chia seeds, are essential building blocks for healthy brain tissue.
Antioxidant-rich foods such as berries, nuts, and dark leafy greens help counteract oxidative stress, which is linked to cognitive decline. Small, consistent improvements to your meals can have long-term benefits.
Stay socially connected
Social interaction acts like a workout for the brain, engaging memory, language, and problem-solving skills. Research links loneliness to a higher risk of dementia, while maintaining friendships and community ties supports emotional well-being and cognitive resilience.
Make time for regular catch-ups, whether in person or virtually, and consider group activities or clubs to keep connections strong.
Prioritise good sleep
During deep sleep, the brain carries out essential housekeeping tasks — consolidating memories, processing information, and clearing waste products. Poor or insufficient sleep disrupts these processes and can double dementia risk over time.
Most adults need seven to nine hours of quality rest each night. Keep a consistent bedtime routine, avoid screens before bed, and create a cool, dark sleeping environment to help your brain recharge fully.
Caring for your brain is an investment in your future well-being. By moving regularly, learning new things, eating well, staying connected, and getting enough sleep, you give your mind the best chance to stay sharp, adaptable, and healthy for years to come.
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