Cognitive health:
How to look after your brain and keep thriving at any age
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What is cognitive health?
Cognitive health refers to the ability of your brain to think, learn, remember, and reason effectively. It underpins how you process information, make decisions, and engage with the world. Good cognitive health allows you to live independently, adapt to change, and continue learning at any stage of life.
Memory
Memory is one of the most recognised aspects of cognition. It is not only about recalling facts but also about storing experiences, learning from them, and applying that knowledge to new situations. Supporting memory requires a healthy balance of lifestyle choices, mental activity, and nutrition.
Brain health
Brain health is the broader state that allows your cognitive functions to thrive. It includes physical brain structure, circulation, neurotransmitter balance, and protection against damage or decline. Looking after your brain health means addressing both your body and mind.
The importance of looking after your cognitive function
Your cognitive function is not fixed - it adapts across your lifespan. Protecting and strengthening your cognitive function helps delay age-related decline, maintain independence, and support emotional wellbeing. Early care for your brain is an investment in resilience for later life.
How to sharpen your cognitive skills and keep your brain healthy
Keeping your brain active: Activities to improve cognitive skills
Engaging in new and challenging activities stimulates brain plasticity - the brain’s ability to form new connections. This might include learning a language, mastering a musical instrument, or taking on puzzles that push your problem-solving skills.
Physical exercise
Movement is one of the strongest drivers of cognitive health. Exercise improves blood flow, oxygen delivery, and growth factors that support brain cells. Activities like walking, swimming, and yoga also reduce stress, which protects long-term brain function.
Brain training
Purposeful brain training tools, such as memory games, crosswords, or digital apps, can target specific skills. The evidence is mixed, but when combined with lifestyle strategies, these exercises may help strengthen processing speed, memory, and attention.
Connection, creativity, purpose and meaning
Human connection stimulates emotional and cognitive pathways, social interaction keeps the brain engaged, while creative outlets such as art and music enhance learning and memory. All are important for looking after your cognitive health. Research shows that music, in particular, activates areas of the brain linked with memory recall and emotional resilience.
Furthermore, there is increasing evidence that having a sense of purpose and meaning is a strong protective factor that promotes better cognitive outcomes, providing a potential buffer between mental health and cognitive decline.
What to eat to look after your brain health
Food and drinks that support cognitive health
Diet is a key factor in how the brain ages and therefore on your cognitive health.
Include nutrient-dense foods such as:
- Oily fish
- Leafy greens
- Berries
- Nuts
- Seeds
- Wholegrains
These provide antioxidants, healthy fats, and vitamins that protect against oxidative stress and inflammation.
Hydration also matters as water supports concentration and energy regulation.
Foods to avoid for better brain health
- Excess sugar, refined carbohydrates, and highly processed foods are associated with reduced memory performance and increased risk of cognitive decline.
- Diets high in saturated fats and trans fats may impair brain function over time.
- Limiting alcohol and avoiding excessive caffeine can also protect cognitive balance.
Supplements for cognitive health
While diet is the foundation, supplements can provide targeted support.
Omega-3 fatty acids, B vitamins, and antioxidants are well studied for their role in maintaining memory and brain health.
Ensuring a good baseline of nutrition, through diet and a good quality multivitamin and mineral, will help to plug any broader nutrient gaps and support brain health and function.
Use supplements alongside a balanced diet and lifestyle for optimum effect.
While diet is the foundation, supplements can provide targeted support.
Omega-3 fatty acids, B vitamins, and antioxidants are well studied for their role in maintaining memory and brain health.
Ensuring a good baseline of nutrition, through diet and a good quality multivitamin and mineral, will help to plug any broader nutrient gaps and support brain health and function.
Use supplements alongside a balanced diet and lifestyle for optimum effect.
Can nootropics help you stay mentally sharp?
Nootropics are compounds that may enhance cognitive performance by supporting brain function, focus, memory, and mood. Nootropics can range from natural plant extracts, like ginkgo biloba, to synthetic substances. Coffee is even considered a nootropic!
While some show promise, research remains mixed. Find out more in our blog where we deep dive into the benefits of nootropics.
Conclusion: Supporting cognitive health for lifelong brain vitality
Cognitive health is not a fixed trait - it is something you can actively nurture. By combining movement, mental stimulation, social connection, nutrition, and carefully chosen supplementation, you can build resilience for your brain and sustain sharpness at every age.
