Brain health 101: navigate cognitive change and boost your brain health

Whether it's through diet, exercise, sleep, or staying socially connected, everyday habits play a powerful role in protecting your brain and reducing your risk of cognitive decline.

By Sarah Coleman

When you hit your 50s and beyond, you may not realise how simple lifestyle choices can impact cognitive function. As we age, maintaining brain health becomes increasingly important. Whether it's through diet, exercise, sleep, or staying socially connected, your daily habits play a powerful role in protecting your brain and reducing the risk of cognitive decline.

How our brain changes as we get older 

As we get older, the structure of our brain changes. Key areas lose grey matter, leading to problems with memory, thinking speed, and decision-making. The white matter, which connects different parts of the brain, also breaks down, causing slower thinking. Health issues like cardiovascular disease can worsen these changes.

How our brain works also changes. Energy production in brain cells decreases, calcium regulation gets disrupted, and inflammation increases, all of which harm our brain cells. This leads to difficulties with learning, memory, and other cognitive functions. 

Fortunately, maintaining a healthy lifestyle, including a good diet and regular exercise, can help support brain health and reduce some of these age-related effects.

Maintain brain health with the MIND diet

Older brains: what's normal and what’s not

It's normal to experience changes in memory and thinking as we age. However, it's important to understand the difference between normal ageing and mild cognitive impairment (MCI), which could be an early sign of more serious cognitive decline.

Normal ageing

  • Occasionally forgetting why you entered a room
  • Sometimes struggling to recall names
  • A slight drop in your ability to memorise information
  • Vocabulary may improve with continued learning

Mild cognitive impairment (MCI)

  • More frequent and obvious memory problems
  • Forgetting important dates or events more often
  • Struggling to remember details of recent conversations or events
  • Problems with planning or solving everyday problems, or making decisions
  • Difficulty finding your way to familiar places
  • Having more trouble keeping track of your belongings
  • Changes noticed by friends and family

If you consistently experience these symptoms, it's important to consult a doctor. Treatable conditions like thyroid problems or sleep apnoea can sometimes cause MCI. Early diagnosis is crucial, as 10-15% of people with MCI develop dementia within a year, and one-third develop Alzheimer's within 5 years.

Diet and lifestyle strategies for boosting brain health

Eat a nutrient-rich diet

The brain makes up just 2% of your body weight but uses a whopping 20% of your energy! What you eat not only gives it energy but also provides nutrients that help protect its delicate structure. 

Well-balanced ways of eating like the Mediterranean diet (MeDi), the DASH diet, and the Neurodegenerative Delay (MIND) diet are key to maintaining brain health as we age. They prioritise nutrient-rich foods such as vegetables, fruits, whole grains, nuts and fish, packed with essential nutrients that support brain function and reduce inflammation.

Research indicates that following these diets can help slow cognitive decline and reduce the risk of neurodegenerative diseases like Alzheimer’s. Two brain-protective nutrients to be aware of are omega-3s and polyphenols:

Include omega-3s

Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are essential for brain health. They are found in oily fish like mackerel, sardines and salmon. Plant-based sources include flaxseeds, chia seeds, and walnuts. 

Omega-3s also support brain cell function, reduce inflammation, and promote brain plasticity. Studies show that higher intake of omega-3s is associated with better cognitive function and a lower risk of dementia.

Put polyphenols on your plate

Polyphenols are compounds found in fruits, vegetables, tea, wine, and some herbs. They have strong antioxidant properties that help protect the brain from oxidative stress and inflammation. Research suggests that diets rich in polyphenols can improve brain function and reduce your risk of cognitive decline.

Key polyphenols include:

  • Curcumin: found in turmeric
  • Catechins: present in tea, especially green tea
  • Resveratrol: found in grapes, red wine, and peanuts

Get plenty of physical exercise

Staying physically active is linked to better brain health. Research shows that people who exercise regularly are less likely to experience cognitive decline, dementia, or Alzheimer’s disease compared to those who don’t. 

Both aerobic exercise (like walking or swimming) and strength training help improve blood flow to the brain, promote​​ the growth of new brain cells, reduce inflammation and enhance brain plasticity—the brain's ability to adapt and change, which keeps it working well for tasks such as thinking, remembering, and problem-solving.

Getting regular exercise also helps improve your cardiovascular health, decreasing risk factors like high blood pressure, diabetes, and high cholesterol, which are all linked to cognitive decline and dementia.

Aim for 150 minutes of moderate-intensity exercise, such as brisk walking, per week or 75 minutes of vigorous activity. If you have mobility issues, a pre-existing health condition or are just starting out with exercise, consult your doctor to find out what types of exercise are best for you. 

Stimulate your brain

Staying mentally active can protect your brain as you get older. Participating in mentally challenging jobs, hobbies, and social activities can reduce the risk of cognitive decline. 

Examples include:

  • Reading
  • Joining discussion groups
  • Keeping up to date with computers and other technology
  • Playing and learning musical instruments
  • Learning new languages
  • Socialising and spending time with friends and family 
  • Dancing
  • Playing card and board games, solving puzzles

Stay social

Keeping up strong social connections and engaging in social activities benefits brain health by stimulating the brain, contributing to increased brain volume and better cognitive function. It also reduces feelings of loneliness and depression and promotes overall wellbeing. 

In contrast, not enough social interaction may increase your risk of cognitive impairment and dementia, and also sleep problems, ongoing stress, inflammation, and high blood pressure. 

Get enough sleep

Sleep is crucial for better brain function and overall health. As we get older, it may take longer to fall asleep, sleep may become shorter and lighter, and sleep apnea may develop.

Lack of sleep and sleep apnea can harm brain health. Sleep is also essential for clearing waste from the brain and without enough sleep, this process is impaired, further contributing to brain issues. 

Studies show that sleeping less than 6 hours a night in your 50s and 60s and poor quality sleep can also lead to loss of brain tissue and increased risk of dementia.

Natural therapies to get you a good night's sleep

Manage your stress levels

Finding ways to manage stress in your life is another way you can look after your brain health. 

Meditation, mindfulness and yoga have many health benefits as we age. These include reducing stress levels and inflammation and improving sleep quality and mood, all of which may decrease the risk of developing MCI or dementia. 

Mindfulness meditation is shown to cause beneficial changes in brain regions involved in attention, awareness, and emotional regulation. Regular practice will help improve your brain health and reduce stress.

Quit smoking and limit alcohol

It almost goes without saying, both smoking and drinking alcohol beyond recommended limits is associated with brain changes, cognitive impairment, and dementia. If you still haven’t managed to give them up, it’s worth having a chat with your doctor about new strategies to try. While it can feel daunting to live without these crutches, your brain health will thank you for your efforts.

Look after your gut bugs 

Changes in gut microbes throughout life, especially during infancy and old age, can impact brain health. Emerging research highlights the significant role of gut health in maintaining brain function.

The gut and brain communicate through a connection called the microbiome-gut-brain axis, where gut microbes send signals to the brain and vice versa. Poor diet, lack of sleep, and inactivity can harm this connection and are linked to poor brain health and diseases like Alzheimer's. Fortunately, diet and lifestyle strategies can enhance your microbiome's health.

Check yourself

Regular check-ups are essential for maintaining good brain health. They provide opportunities to manage chronic conditions like high blood pressure, diabetes, and heart disease, all of which can impact your brain. Also, regular visits to your doctor allow you to discuss any cognitive concerns, such as memory lapses or changes in thinking, so you can address them early. 

Adopting a brain-healthy lifestyle through a combination of a brain-protective diet, regular exercise, mental stimulation, and quality sleep can significantly benefit cognitive health. By also incorporating healthy habits like not smoking, limiting alcohol, managing stress and staying socially engaged, you can further enhance your brain’s resilience. 

Remember, even small, sustainable changes can add up over time to build your cognitive strength, and it’s never too late to start—you will see the benefits, even when adopting new habits later in life.

The information on this page is general information and should not be used to diagnose or treat a health problem or disease. Do not use the information found on this page as a substitute for professional health care advice. Any information you find on this page or on external sites which are linked to on this page should be verified with your professional health care provider.

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