Foods & Lifestyle Habits for Brain Health and Cognitive Function

Diet and lifestyle tips for clients

A brain-healthy diet reduces inflammation, optimises neurotransmitter function and promotes neuroprotection.

Omega 3 Fatty Acids (DHA and EPA)

Essential for neuronal function and reducing neuroinflammation. Sources include flaxseeds, chia seeds, walnuts and algae oil.

Antioxidants and polyphenols

Help reduce oxidative stress and protect neurones. Sources include berries, dark chocolate (70%+ cocoa), green tea and turmeric.

B Vitamins

Crucial for neurotransmitter production and preventing cognitive decline. Sources include leafy greens and whole grains.

Magnesium

Supports learning and memory by enhancing synaptic plasticity. Sources include nuts, seeds, dark leafy greens and whole grains.

Choline

A precursor to acetylcholine, vital for memory and cognition.

Vitamin D

Deficiency is linked to cognitive decline and neurodegenerative diseases.

Mediterranean Diet

Rich in healthy fats, antioxidants and anti-inflammatory foods.

Mind diet

A combination of the Mediterranean and DASH diets designed specifically for brain health.

Foods to avoid or limit

Ultra-processed foods and trans fats

These are linked to inflammation and cognitive decline.

Excess sugar and refined carbs

These spike blood sugar, increasing the risk of Alzheimers.

Excess alcohol

Alcohol damages neurones and impairs cognitive function.

Lifestyle changes for cognitive function

Engage in lifelong learning

Reading, puzzles and playing musical instruments. Try learning new skills to strengthen neural connections.

Exercise

Aerobic exercise such as brisk walking, swimming and cycling boosts blood flow and enhances brain-derived neurotrophic factor (BDNF), which promotes neuroplasticity. Strength training helps reduce brain atrophy in ageing. Yoga and tai chi improve cognitive function and reduce stress.

Sleep hygiene

Aim for 7-9 hours of quality sleep per night to support memory consolidation. Maintain a consistent sleep schedule and avoid screens before bed.

Stress management

Chronic stress increases cortisol, which can damage the hippocampus (memory centre). Mindfulness meditation, deep breathing and nature exposure reduce stress-related brain shrinkage.

Social connection

Social isolation is a risk factor for dementia. Encourage strong social networks, community engagement and meaningful relationships.

Avoid neurotoxic substances

Stop smoking, as it is linked to faster cognitive decline and neurodegeneration. Limit alcohol, as excessive intake increases dementia risk.

Regular health monitoring

Blood pressure: Hypertension increases the risk of stroke and dementia.

Blood sugar: Insulin resistance contributes to Alzheimers (sometimes called Type 3 diabetes).

Cholesterol: High LDL is linked to vascular dementia.