Prioritise sleep

“Sleep is not just restorative; it’s when the brain performs critical housekeeping functions. During deep sleep, the glymphatic system clears out neurotoxins, including beta-amyloid plaques, which are implicated in Alzheimer’s disease. Poor sleep can accelerate cognitive decline, so I advise my patients to prioritise sleep hygiene by ensuring a consistent schedule, a dark, quiet environment, and limiting blue light exposure before bed.”

Don’t forget your strength training

“While exercise is commonly recommended, its impact on brain health goes beyond mere circulation. Regular aerobic exercise has been shown to increase the size of the hippocampus, the brain region involved in memory and learning. Resistance training, too, supports brain health by improving neurochemical production and enhancing mood, which is critical in preventing cognitive decline. I often advise combining aerobic and resistance exercises to maximise these benefits.”

Eat to reduce inflammation

“Nutrition profoundly impacts brain function. A diet low in refined sugars and rich in omega-3 fatty acids, polyphenols, and flavonoids can slow cognitive decline. For instance, incorporating foods like oily fish, nuts, seeds, leafy greens, and berries into your daily diet can protect against oxidative stress and inflammation, which are linked to neurodegenerative diseases. I frequently discuss the importance of specific nutrients, such as curcumin from turmeric, known for its potent anti-inflammatory effects, and their role in brain health.”

4 brain doctors on the small things they swear by for keeping brains young