From the foods we eat, to our sleep patterns and social interactions - every aspect of our lifestyle plays a role in cognitive well-being. Here's how to build a routine that keeps your mind sharp and resilient.
Get good quality Zzzz's
Sleep is essential for cognitive restoration. During sleep, our brain goes through 'housekeeping', by consolidating the brain consolidates memories and clears out toxins. Poor sleep quality is linked to an increased risk of cognitive decline. Establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your bedroom is dark, quiet, and calm.
Eat like you are on holiday
What we eat significantly impacts our brain health. Diets rich in fruits, vegetables, whole grains, lean proteins, and healthy fats - like the Mediterranean diet - have been linked to better cognitive function. These diets emphasise foods that support heart health, which in turn benefits the brain while also nourishing our taste buds!
Keep moving
Regular physical activity boosts blood flow to the brain, promoting neuroplasticity—the brain's ability to form new neural connections. Engaging in activities like walking, swimming, or dancing not only benefits physical health but also enhances cognitive function and the good news is that you don't have to join a gym (unless you want to!) to get the benefits of moving your body regularly.
Busy your brain by learning new things
Keeping your mind active is crucial for cognitive resilience. Try activities such as reading, solving puzzles, learning a new language, or playing a musical instrument to stimulate your brain and help delay cognitive decline.
Stay social with friends
Social interaction with loved ones and friends plays a vital role in maintaining cognitive health. This means seeking out and engaging in meaningful conversations, participating in group activities, and maintaining positive relationships in our life can stimulate the brain, reduce stress, and lower the risk of dementia.
Reduce stress wherever you can
We think of stress being connected to our work, but the reality is that many of us are living with chronic stress, which can negatively impact brain function and memory. It's not about clearing your email folder - it's about taking time to really focus on calming your mind. Mindfulness techniques such as meditation, deep breathing, or journaling can help reduce stress levels and enhance cognitive function. If you aren't drawn to those, try engaging in relaxing activities like nature walks or listening to music as these also contribute to better brain health.
Drink plenty of water
Our brain is about 75% water, and even mild dehydration can impair attention, memory, and overall cognitive performance. Drinking sufficient water throughout the day helps maintain optimal brain function - you are looking to drink around 8 glasses a day.
Reduce harmful habits that affect your brain
Yes, we know that a glass of rose on warm day, or a cooling lager with friends is a lovely way many of us relax, but excessive alcohol consumption and smoking are some of the most harmful things we can do for our cognitive function. Both smoking and heavy drinking have been linked to increased risks of cognitive decline and neurological diseases. Try swapping to alcohol-free alternatives, and speak to your GP about quitting smoking.
Listen - and dance - to your favourite music
Engaging with music - whether by playing an instrument, singing, or listening - can enhance memory, problem-solving skills, and mental processing. Music stimulates various parts of the brain, forming complex neural connections that support cognitive health.
For more tips to support the health of your noggin, get "Heads Up"
Dr Clara's new book, "Heads Up: How to look after your brain so it will look after you" is available in all good bookshops and online retailers now. Packed full of actionable advice and interesting insights in how our brain works, it's a great support to help you navigate better brain health now, and in the future. Buy Heads Up now.
