Brain Health Cheat Sheet

Brain Health Cheat Sheet

With so much going on right now, let's get back to basics for looking after your noggin

4 Simple Ways To Look After Your Brain

Changes to your body and brain are normal as we age and what we do today will impact our health in the future.

There are some things we can do to help slow any decline in brain health and memory and lower the risk of developing Alzheimer’s disease or other dementias. 


Regular exercise has many benefits, and it appears that regular physical activity benefits the brain. 

Multiple research studies show that people who are physically active are less likely to experience a decline in their mental function and have a lower risk of developing Alzheimer’s disease.

Aim for 30–60 minutes exercise each week, whether that’s waling, swimming, tennis or any  other moderate aerobic activity which increases your heart rate.

Eat a Mediterranean Diet

Plant-based foods, whole grains, fish and healthy fats, such as olive oil are all part of a healthier diet and focuses on more fish than red meat.

Research from 2018 found that eating a Mediterranean diet slows some changes in the brain that may indicate early Alzheimer’s disease.

The results point to a lifestyle change that could help reduce the risk of this type of age-related dementia.

Get Plenty of Quality Sleep

Sleep plays a very important role in your brain health and there are some theories that sleep helps clear or rinse the brain of abnormal proteins in your brain and consolidates memories, which boosts your overall memory and brain health. Try to maintain a regular sleep pattern in terms of the amount of deep sleep you’re aiming for. Consecutive sleep gives your brain the time to consolidate and store your memories effectively. 

Stay Socially and Mentally Active

Your brain is similar to a muscle —  use it or you lose it. Whether it’s reading, knitting, Soduku, dancing, crocheting, playing music, painting, gardening - hobbies are important because they help us switch off and

also learn new skills - both good for brian health. Social interaction helps to ward off depression and stress.Look for opportunities to connect with loved ones, friends and others, especially if you live alone. There is research that links solitary confinement to brain atrophy, so remaining socially active may have the opposite effect and strengthen the health of your brain.