What we’ll cover:

• Key lifestyle habits that support brain health
• Foods and nutrients linked to better brain health
• Why movement, learning and social connection matter

The key pillars of a brain-healthy lifestyle

Brain health affects how we think, learn and connect with the world around us. As we get older, looking after our brain becomes even more important, especially when it comes to lowering the risk of conditions, such as dementia.

In the UK, dementia is the leading cause of death - although it is not an inevitable part of aging. Research in the Lancet suggests that up to 45% of cases could be delayed or prevented through healthy lifestyle choices and addressing other risk factors. 

These include:

• Cardiovascular risk factors (such as high blood pressure and high cholesterol)
• Smoking and excess alcohol consumption
• Physical inactivity
• Untreated hearing and vision loss
• Depression and social isolation
• Low levels of cognitive engagement

Although there is no guaranteed way to prevent dementia, research suggests that lifestyle and food choices can play an important role.

Nutrition and brain health

The foods we eat do more than provide the body with energy. They also supply the nutrients needed to support healthy brain function throughout life. While no single food can prevent cognitive decline, eating a balanced diet that includes nutrient-rich foods may help support brain health.

Examples include:

• Oily fish (e.g., mackerel, sardines, salmon and trout) are rich in omega-3 fatty acids. These help build cell membranes, support communication between brain cells and reduce inflammation. Chia seeds, walnuts and flax seeds are a good source of plant-based omega-3.‍
• Tea, coffee and cacao (e.g., black tea, green tea, matcha, coffee and high-cocoa dark chocolate) contain plant compounds called polyphenols. These compounds may help keep blood vessels flexible and support healthy blood flow. They also contain caffeine, which can help improve alertness and concentration.
• ‍Dark leafy greens (e.g., kale, chard, rocket, spinach and romaine lettuce) provide a range of vitamins and minerals. These nutrients support brain function and nerve signalling. ‍
• Berries (e.g., blueberries, blackberries and raspberries) are rich in plant compounds called anthocyanins. These compounds have been linked to better memory and lower oxidative stress. ‍
• Wholegrain carbohydrates (e.g., quinoa, oats, barley and wholegrain rice). Consuming a variety of wholegrains is linked to a lower risk of heart disease and type 2 diabetes. This can support brain health over time.

Stay physically active

Regular exercise supports the brain in many ways. It increases blood flow to the brain and can help improve mood, focus and memory. Although 150 minutes of exercise per week is recommended, any kind of movement is beneficial.

Keep your brain active

Just like muscles, the brain benefits from regular exercise of its own kind. Activities that challenge the brain include:

• Reading regularly
• Playing strategy games, such as crosswords or sudoku
• Learning a new skill or language
• Taking up a new hobby or sport

Stay socially connected

Maintaining social connections is linked to better brain health and wellbeing. Examples include: 

• Spending time with friends and family
• Joining a group exercise class
• Volunteering in the community 

Summary

There is no single action that can protect brain health. However, healthy lifestyle habits can support brain function throughout life. Small changes to diet, exercise, social connection and mental activity can all help keep the brain healthier for longer.