Healthy brains for life
Three lifestyle habits that put brain health back in your hands.
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Key Points
You have more influence over your brain health than you might think
Not all cognitive decline is an inevitable part of ageing
Up to 50% of dementia risk may be linked to modifiable lifestyle factors
Eating well, staying active and prioritising sleep can help support a healthier brain for life.
When we think about healthy ageing, we often focus on our physical health. But our brains are ageing too.
While some changes in brain structure and function are a normal part of ageing, research shows that many aspects of brain health are influenced by lifestyle choices we can make every day.
Here are three evidence-based habits that can help you stay sharper as you age by supporting memory and thinking skills and lowering your risk of dementia.
1. Feed your brain with a Mediterranean-style diet
An area of healthy brain ageing research with strong evidence centres on the Mediterranean eating pattern. This way of eating is rich in vegetables, fruit, legumes, whole grains, and healthy fats, while limiting highly processed foods and excess red meat.
The Mediterranean dietary pattern has been associated with better memory, improved cognitive function, and a lower risk of dementia, particularly Alzheimer’s disease.
These benefits can be seen at any age, just from making a few simple changes to food choices.
A standout feature is extra virgin olive oil, which has been linked to reduced inflammation in the brain. Inflammation is increasingly recognised as one of the factors that may contribute to cognitive decline over time. Swapping butter or other cooking fats for extra virgin olive oil can be a simple place to start.
Rather than focusing on restrictive diets, the message is simple: fill your plate with varied and colourful plant foods, cook more meals from scratch, and make extra virgin olive oil part of your daily routine.
Related reading: Three foods that feed your brain
2. Keep your body moving to keep your brain active
Exercise is often promoted for heart health and maintaining physical fitness, but its benefits for the brain are just as impressive.
Physical activity increases blood flow to the brain, boosts neuroplasticity (the brain’s ability build new connections and re-organise itself), and helps nourish the cells that keep our brains functioning well.
Importantly, exercise has been shown to stimulate the growth of new brain cells in the hippocampus – a region of the brain involved in memory and emotional regulation that naturally shrinks with age, with corresponding improvements to memory.
Encouragingly, research shows measurable improvements in brain connectivity and blood flow in older adults after participating in a structured exercise program.
The good news is you do not need to become a marathon runner. Whether it's walking, swimming, gardening, dancing or strength training, every bit of movement counts. Starting small and building consistency may be one of the most powerful investments you can make in your brain health.
Bonus tip: Invite a friend to join you. Combining movement with social connection may provide even greater benefits for healthy ageing.
Related reading: The muscle-brain connection
3. Prioritise quality sleep to recharge your brain
Sleep is far more than a chance to rest. It is a time when the brain performs essential maintenance.
During sleep, memories are consolidated, learning is processed, and the brain clears away waste products that build up throughout the day. Researchers believe this nightly “clean-up” may play an important role in reducing the build-up of harmful proteins associated with Alzheimer’s disease.
Most adults require seven to nine hours of sleep each night, but quality and consistency matter as much as quantity.
Simple habits can help improve sleep, including keeping regular bedtimes, limiting caffeine later in the day, reducing screen time before bed and ensuring the bedroom is cool, dark, and comfortable.
Related reading: Brain benefits of sound sleep
It's not a race
Research shows that starting with small, manageable goals and building on them over time is the best way to set yourself up for success. Aim for consistency rather than drastic change, to build habits that support your brain health for years to come.
Related reading: Create healthy habits that stick
The bottom line
Healthy brain ageing is not about finding a single miracle solution. It’s about building a collection of habits that support brain health over time. Eating well, staying active, and prioritising sleep are three powerful steps that can support memory, thinking and overall wellbeing as we age.
Register for UniSC’s free Healthy Brains for Life webinar presented by Associate Professor Sophie Andrews. Midday, 23 September.
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