As we age, it’s natural to focus on keeping our bodies in good working order—staying active, eating well, and tending to those creaky joints. But what about our most important organ: the brain?
Maintaining brain health is as crucial as looking after your heart or bones. The good news? You can do a lot to keep your mind sharp, resilient, and youthful—no matter your age.
Let’s dive into the latest research and expert advice on how to protect your brain, reduce your risk of dementia, and keep those mental gears turning for years to come.
Did you know that women are at a higher risk of developing dementia, including Alzheimer’s disease, than men?
In fact, around two-thirds of people living with Alzheimer’s are women. While women tend to outlive men, it’s not just about longevity—biological and social factors play a role too.
Hormonal changes during menopause, particularly the drop in estrogen, can impact memory and cognitive function.
Estrogen isn’t just a ‘female hormone’—it’s vital for brain cell health, the formation of new neural pathways, and even the regulation of mood and motivation.
When estrogen levels fall, some women experience brain fog, memory lapses, and even depression or insomnia, all of which can affect cognition.
Genetics also play a part. Carrying the APOE4 gene increases Alzheimer’s risk, and this effect is even stronger in women.
Social factors matter too: historically, women have had less access to higher education and career opportunities, which can reduce the brain’s ‘cognitive reserve’—its ability to withstand age-related changes.
But regardless of your gender, everyone can benefit from adopting brain-healthy habits. Here’s how to get started.
1. Move your body—your brain will thank you.
Physical activity is the most powerful thing you can do for your brain.
Regular exercise—primarily a mix of aerobic activity (like brisk walking, swimming, or cycling) and strength training—helps protect the hippocampus (the brain’s memory centre), supports the growth of new brain cells, and even reduces the build-up of harmful proteins linked to dementia.
Aim for:
- 150 minutes of moderate-intensity aerobic exercise per week (that’s about 30 minutes, five days a week)
- Two sessions of strength training (20–45 minutes each) per week
If you’re new to exercise or have health concerns, check with your GP before starting a new routine.
2. Eat for a healthy mind.
What you put on your plate can significantly impact your brain. Diets rich in whole, minimally processed foods—like the Mediterranean or MIND diets—are linked to better cognition and a lower risk of dementia.
These diets emphasise vegetables (especially leafy greens), fruits, whole grains, legumes, nuts, fish, and healthy fats like olive oil.
Try to:
- Fill half your plate with colourful veggies
- Swap red meat for fish or plant-based proteins
- Snack on nuts and berries
- Limit ultra-processed foods, sugary treats, and saturated fats
Your gut and brain are closely connected, so a healthy gut microbiome (thanks to fibre-rich foods) can also support mental wellbeing.
3. Watch your alcohol and quit smoking.
It’s no secret that smoking is bad for your health, but did you know it’s also a significant risk factor for dementia? The same goes for heavy drinking.
For women, more than seven drinks a week is considered heavy drinking and can increase their risk of cognitive decline.
If you drink, keep it to less than one standard drink daily. If you smoke, talk to your doctor about quitting—your brain (and body) will thank you.
4. Manage stress before it manages you.
Chronic stress isn’t just unpleasant—it can harm your brain’s memory system and increase your risk of cognitive problems down the track.
While stress isn’t a direct cause of dementia, it can make it harder for your brain to function at its best.
What helps:
- Regular exercise (yes, it’s good for stress too!)
- Mindfulness meditation (even five minutes a day can make a difference)
- Spending time in nature, with friends, or doing activities you love
Find what works for you and make it a routine.
5. Challenge your mind.
Just like your muscles, your brain needs a workout. Engaging in mentally stimulating activities—especially those that challenge you or involve learning something new—can help build cognitive resilience and delay the onset of dementia.
Ideas to try:
- Learn a new language or musical instrument
- Join a book club or discussion group
- Take up puzzles, crosswords, or strategy games
- Try a new hobby or skill
The key is to keep things interesting and challenging—autopilot won’t cut it!
6. Prioritise quality sleep.
Sleep isn’t just for rest—it’s when your brain clears out waste products, including the amyloid plaques linked to Alzheimer’s. Poor sleep or chronic insomnia can increase your risk of cognitive decline.
Aim for:
- 7–9 hours of quality sleep each night
- A regular sleep schedule (go to bed and wake up at the same time each day)
- A relaxing bedtime routine (limit screens, caffeine, and heavy meals before bed)
If you struggle with sleep, talk to your GP—there may be underlying issues that can be addressed.
7. Stay socially connected.
Loneliness and social isolation are linked to a higher risk of dementia by as much as 50 per cent! Staying connected with friends, family, and community isn’t just good for your mood; it’s vital for your brain.
Ways to connect:
- Schedule regular catch-ups with friends or family
- Join a club, volunteer group, or community class
- Reach out to neighbours or old friends
- Try group activities that combine socialising with mental stimulation (like trivia nights or group exercise)
What’s your favourite way to keep your mind active? Have you tried any of these brain-boosting habits? Share your tips and experiences in the comments below—let’s keep the conversation (and our brains) buzzing!
Also read: New study links supermarket foods to brain health risks
