As Australians, we’re living longer than ever before—and while that’s something to celebrate, it also means we need to pay extra attention to our brain health.
After all, who doesn’t want to stay sharp, independent and enjoying life well into their 80s and beyond?
The good news is, you don’t need to overhaul your entire lifestyle or give up every little indulgence to keep your mind in top shape.
In fact, leading neurologists say that a handful of simple, science-backed habits can make a world of difference.
So, what are the best ways to future-proof your brain? We’ve gathered the top tips from neurologists around the world—and added a few extra insights just for our readers.
Whether you’re looking to boost your memory, ward off dementia, or simply feel more switched-on day to day, these 17 genius hacks are for you.
1. Look After Your Overall Health
It might sound obvious, but what’s good for your body is good for your brain. Dr Suzanne O’Sullivan, a consultant neurologist, says, ‘With every year that I get older, my lifestyle gets healthier.’
That means regular check-ups, managing blood pressure and cholesterol, and keeping chronic conditions like diabetes under control. The healthier your body, the better your brain will function.
2. Quit Smoking and Cut Back on Alcohol
If you’re still lighting up, it’s time to stub out the habit for good. Smoking is a major risk factor for cognitive decline.
And while the odd glass of wine is fine, daily drinking—even in small amounts—can add up over the years. Neurologists recommend saving alcohol for special occasions and steering clear of daily tipples.
3. Move Your Body—At Least Three Times a Week
You don’t need to run marathons, but regular physical activity is a must. Aim for 20—30 minutes of exercise that gets you a little out of breath, two or three times a week.
Walking, swimming, cycling, or even a brisk stroll with the dog all count. Exercise keeps your blood vessels healthy, lowers blood pressure, and releases brain-nourishing chemicals.
4. Stand on One Leg
Balance exercises aren’t just for yoga enthusiasts. As we age, maintaining single-leg balance is crucial for mobility and brain health.
Try standing on one leg while brushing your teeth or waiting for the kettle to boil. It’s a simple way to keep your brain and body in sync.
5. Embrace the Mediterranean Diet
Swap out butter for olive oil, eat more fish (especially oily varieties like salmon and sardines), and load up on veggies, legumes, nuts, and whole grains.
The Mediterranean diet is packed with antioxidants and healthy fats that protect your brain. If you’re vegetarian or vegan, don’t forget your vitamin B12 supplements.
6. Hydrate, Hydrate, Hydrate
Dehydration can lead to headaches, fatigue, and fuzzy thinking. Aim for at least two litres of water a day, and try to limit caffeine, which can trigger headaches and disrupt sleep.
If you’re prone to headaches, neurologists recommend a three-month ‘reset’ of regular exercise, hydration, and consistent sleep.
7. Prioritise Sleep—and Keep a Routine
Good sleep is essential for brain ‘housekeeping’. Try to wake up at the same time each day, even on weekends, and avoid erratic sleep patterns.
Limit naps to one sleep cycle (about 60 – 90 minutes) if you need to catch up. Quality sleep helps your brain clear out waste and repair itself.
8. Stress Less (But Don’t Stress About Stress)
Chronic stress is linked to cognitive decline, but worrying about every little thing isn’t helpful either.
Find relaxation techniques that work for you—whether it’s meditation, gardening, or simply taking a few deep breaths. Remember, it’s about progress, not perfection.
9. Set Boundaries with Technology
We all love our smartphones, but constant notifications and endless scrolling can be mentally draining. Try limiting social media checks to set times each day, and mute group chats when you need a break. Use technology intentionally, not as a way to avoid boredom or difficult tasks.
10. Use Tech to Stay Connected
On the flip side, technology can be a lifeline for social connection—especially if mobility is an issue. Video calls, online groups, and social media can help you stay in touch with friends and family, which is vital for brain health.
In fact, studies show that middle-aged adults who use social media have a lower risk of dementia.
11. Take Up New Hobbies and Meet New People
Learning new skills and meeting new people keeps your brain engaged and adaptable. Whether it’s joining a book club, taking an art class, or volunteering, staying socially and mentally active is one of the best ways to protect your mind.
12. Find Your ‘Magnificent Obsession’
Having a passion or hobby you’re deeply interested in—whether it’s gardening, painting, or collecting stamps—gives your brain a regular workout. The earlier you start, the better, but it’s never too late to dive into something new.
13. Challenge Your Mind Daily
Just as you exercise your body, your brain needs regular workouts. Try learning a new word each day, tackling crosswords, or playing memory games. But don’t just stick to one type of puzzle—variety is key to keeping your mind flexible.
14. Learn Something New—At Any Age
It’s never too late to pick up a new instrument, language, or skill. Learning challenges different parts of your brain and helps build new neural connections. Even if it feels harder as you get older, the effort pays off in better cognitive health.
15. Look After Your Senses
Hearing and vision loss can lead to social isolation, which is a risk factor for dementia. Get regular hearing and eye checks, and don’t put off getting glasses or hearing aids if you need them. Staying connected to the world around you keeps your brain active.
16. Protect Your Head
If you’re cycling, playing sports, or even just out for a walk, take steps to avoid head injuries. Wear a helmet when appropriate, and be mindful of falls. Even minor head injuries can have long-term effects on brain health.
17. Accept That Some Forgetfulness is Normal
We all have ‘senior moments’—like forgetting why we walked into a room. That’s a normal part of ageing, not a sign of dementia. The key difference is whether memory loss interferes with daily life. If you’re concerned, talk to your GP, but don’t panic over the occasional lapse.
Bonus Tips
Stay Sun Smart: Vitamin D is important for brain health, but too much sun can be risky. Aim for a balance—a few minutes of sun exposure each day, and consider a supplement if you’re low.
Keep Learning: Many Australian universities and TAFEs offer free or discounted courses for seniors. Why not enrol in something you’ve always wanted to try?
Get Involved: Community centres, Men’s Sheds, and U3A (University of the Third Age) are fantastic ways to stay active and connected.
The Bottom Line
Looking after your brain doesn’t have to be complicated or overwhelming. Small, consistent changes can add up to big benefits over time. So, why not pick one or two of these hacks to start with this week? Your future self will thank you!
Have you tried any of these brain-boosting tips? What’s your favourite way to keep your mind sharp? Share your thoughts and experiences in the comments below—we’d love to hear from you!
Also read: Boost your brain health with this little-known yet essential nutrient
