Brain health and cognitive function depend on multiple factors, and most of them can be influenced by the choices you make today.
The brain is a highly metabolically active organ that consumes around 20% of the body’s total energy. For this reason, nutrition and physical activity have a direct impact on cognitive performance, mood, and long-term brain health.
Changes associated with neurodegenerative diseases can begin developing decades before the first symptoms appear, often as early as our forties. Dementia diagnosed later in life does not develop overnight; it is a gradual process that unfolds over many years. This is why brain health is shaped by the habits we build much earlier in life.
That is precisely why it is important to view brain health as a long-term investment.
The brain is also a neuroplastic organ, meaning it can adapt, form new neural connections, and learn new skills throughout life.
Contrary to popular belief, the ability to learn and develop does not disappear with age.
This ability is supported by various forms of stimulation, including physical activity, mental challenges, quality sleep, and proper nutrition.
Many people, especially women over the age of 35, begin to notice changes such as “brain fog” – feelings of reduced concentration, decreased focus, slower thinking, or forgetfulness.
Although these symptoms often have multiple causes, including stress, hormonal changes, sleep deprivation, and poor nutrition, research suggests that regular physical activity, stable blood sugar levels, and a nutrient-rich diet can significantly support cognitive function.
Regular exercise improves blood flow to the brain and promotes the formation of new neural connections, both of which play an important role in maintaining cognitive health.
Alongside physical activity, a nutrient-rich diet is equally important for supporting the nervous system.
Foods that are particularly beneficial for brain health include:
- Fatty fish (sardines, mackerel, salmon): rich in omega-3 fatty acids, particularly DHA and EPA, which are essential components of neuronal structure and brain function
- Nuts and seeds: excellent sources of healthy fats, vitamin E, and magnesium
- Berries: packed with antioxidants that help protect brain cells from oxidative stress
- Leafy green vegetables: rich in folate (vitamin B9), vitamin K, and beneficial phytonutrients
- Eggs and liver: valuable sources of choline, an important nutrient for memory and neurotransmitter function
- Olive oil: supports cognitive performance and overall brain health
- Fermented foods (yoghurt, kefir): support gut microbiome health, which plays a key role in the gut-brain connection. They also create favourable conditions for serotonin production, often referred to as the “happiness hormone”, much of which is produced in the gut
In addition to a healthy diet, regular exercise, quality sleep, mental stimulation, exposure to natural daylight, and effective stress management are all important for maintaining brain health.
Alcohol and caffeine intake can also have a significant impact on cognitive function.
Alcohol directly damages neurons and disrupts brain function. It also interferes with REM sleep, which is essential for recovery, emotional processing, and long-term memory formation. Caffeine, on the other hand, may affect blood flow to the brain and, because it can remain in the body for 5–9 hours, may negatively impact sleep quality and recovery.
Looking after your brain does not begin in old age. It starts much earlier through everyday habits that help preserve cognitive health and quality of life over the long term.