10 tips for a healthy brain

Your brain is amazing!

From a young age, our brains are very busy; learning and developing and helping our bodies do incredible things.

As we age, we may notice a decline in our cognitive abilities and memory starts to falter, so it’s important to ensure we are giving our brain what it needs to perform at it’s very best every day.

How can you maintain good brain health?

It's never too late to focus on brain health, and the sooner you start looking after your brain, the longer it will be able to help your body do the things you love.

Here are 10 ways to keep your brain healthy and help maintain cognitive function:

1. Exercise regularly

Exercise has been shown to improve blood flow to the brain, which can help to improve cognitive function and reduce the risk of cognitive decline.

Engage in regular physical activity, such as brisk walking, cycling, or swimming, for at least 30 minutes a day, most days of the week.

2. A healthy diet

Eating a healthy and varied diet is important to provide the brain with the nutrients it needs to function properly.

Follow a balanced diet that is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, and low in unhealthy fats, salt, and added sugars.

3. Get enough sleep

Adequate sleep is essential for maintaining cognitive function, and a lack of sleep can lead to cognitive decline.

Aim for 7 to 8 hours of sleep each night to help keep your heart healthy.

4. Keep mentally active

Keeping the brain active by engaging in activities such as reading, puzzles, and critical-thinking games can help to maintain cognitive function and reduce the risk of cognitive decline.

Making time for a crossword or puzzle can encourage your brain to think deeply and improve your memory and concentration skills.

If you have more time, you can try playing scrabble to test your vocabulary, sudoku to improve your mathematical ability, or practice your strategic thinking with a game of chess.

5. Challenge your mind

Keep challenging your brain by learning and practicing new skills, meeting new people and having new experiences.

Why not get started on that new hobby you’ve had your eye on?

Activities such as martial arts, sports and dance really stimulate your brain by incorporating physical activity and social engagement.

If physical activity isn’t for you, see if you can find a local class for painting, cooking, languages, musical instruments and crafting.

You can also get your brain out and about by exploring a new city, walking somewhere new or trying new foods.

6. Manage stress

Chronic stress can have negative effects on the brain, and it's important to find ways to manage stress, such as through meditation, yoga, or regular exercise.

Practice stress-management techniques you can use any time of the day, such as deep breathing and meditation.

7. Avoid smoking and excessive alcohol consumption

Both smoking and excessive alcohol consumption can have negative effects on the brain and cognitive function.

If you smoke, quitting will improve your overall health. If you drink alcohol, limit your intake.

8. Keep socially active

Being socially active, such as spending time with friends and family, or doing social activities you enjoy, can help improve memory function and have a positive impact on your mental wellbeing.

9. Be mindful of brain health when taking medication

Some medication can affect cognitive function, so it's important to talk to your doctor about any concerns you may have, and how to minimise any potential negative effects.