How to optimise brain health with 3 simple steps

A woman wearing a blue and red striped shirt is sitting on a couch reading a book

Our brain is arguably the most complex and essential organ in our body, yet we often overlook its care in our daily routines. Maintaining optimal brain health is essential for overall wellbeing, especially as we age. Emerging research indicates that lifestyle choices, including nutrition, physical activity, and sleep, play a crucial role in supporting cognitive function and potentially reducing the risk of neurodegenerative conditions such as Alzheimer’s or Parkinson’s disease^(1,2).

Let’s explore how adopting brain-healthy habits can sharpen memory, enhance focus, and protect against cognitive decline through simple daily practices through the following topics.

Eating for a healthy brain

What you eat fuels your body and your brain. A diet rich in fresh fruits, vegetables, whole grains, lean proteins and healthy fats can help protect against memory loss and support clear thinking⁽²⁾.

Berries and leafy greens are packed with antioxidants that protect brain cells⁽²⁾.

Omega-3 fats found in fish like salmon support brain function and reduce inflammation⁽²⁾.

Whole grains (like oats and brown rice) help keep blood sugar levels steady, which is great for brain energy⁽³⁾.

On the other hand, diets high in ultra-processed foods (like sweets, chips, chocolate bars) have been linked to increased risks of depression and cognitive decline (like the gradual loss of thinking abilities). Emphasising whole, unprocessed foods can bolster mental wellbeing and cognitive resilience.

The movement-mind connection

Physical activity isn’t just for physical health – it’s crucial for brain function. Regular physical activity increases blood flow to the brain, promoting new neural connections and supporting brain health. Research shows that staying active can help prevent brain function and memory decline and reduce the risk of conditions that affect brain health, including Type 2 diabetes, which has been associated with an increased risk of cognitive impairment⁽¹⁾.

In Australia, the current Physical Activity and Sedentary Behaviour Guidelines recommend adults aim for at least 150-300 minutes of moderate-intensity physical activity that makes you huff and puff per week, along with muscle-strengthening activities on at least 2 days. Evidence suggests that movement doesn’t just protect against long-term cognitive decline, it also provides immediate benefits, such as improved focus, mood, and stress management.

When we move our bodies, we:

Enhance memory and learning through increasing the production of proteins that support neuron growth

Reduce inflammation throughout the body and brain, helping to protect against cognitive decline

Boost mood and lower stress through the release of beneficial neurochemicals.

The importance of quality sleep for brain health

Sleep is important for brain health and memory⁽²⁾. Sleep deprivation can reduce attention and decision-making abilities and increase the risk of conditions like Alzheimer’s or Parkinson’s disease. Establishing a regular sleep schedule and creating a restful environment can enhance sleep quality and, in turn, support brain function. Making a few small changes to develop a regular routine can help to improve your sleep.

Making changes that stick

Looking after your brain doesn’t have to be complicated. Small lifestyle changes can have a big impact on brain health. Start by focusing on 1 or 2 habits and build from there – whether it’s swapping soft drinks for water, taking a short walk after dinner, or setting a regular bedtime.

By eating well, moving more, and getting good sleep, you’re supporting your brain’s long-term function, keeping your mind sharp and maintaining mental clarity for years to come.

Sources:

Australian Government Department of Health. (2021). Physical activity and sedentary behaviour guidelines – Adults (18 to 64 years) – Fact sheet. Australian Government. https://www.health.gov.au/resources/publications/physical-activity-and-sedentary-behaviour-guidelines-adults-18-to-64-years-fact-sheet
Biessels GJ, Whitmer RA. Diabetes, Prediabetes, and Brain Aging: The Role of Vascular Disease. Diabetes Care. 2024;47(10):1794-1803.
Mayo Clinic Staff. 6 pillars of brain health [Internet]. Mayo Clinic. 2024 [cited 2025 Feb 21]. Available from: https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/brain-health-tips/art-20555198
Department of Health and Aged Care. Physical Activity and Exercise Guidelines for Brain Health [Internet]. Canberra: Australian Government; 2024 [cited 2025 Feb 21].