- Regular physical activity, such as 150 minutes of aerobic exercise weekly, is crucial for brain health by improving blood flow, reducing blood pressure and cholesterol, and supporting nerve cells.
- Prioritise seven hours of deep sleep nightly, establishing a consistent routine and avoiding screens before bed to aid the brain's waste disposal process.
- Spending time in nature helps activate the brain's “rest-and-restore” mode, promoting calmness and boosting mood, which is linked to a reduced dementia risk.
- Regular socialisation and community engagement are vital for brain health, as social connection activates restorative brain functions and loneliness can increase dementia risk.
- Maintain a healthy, balanced diet, such as the Mediterranean diet, rich in fibre, lean protein, fruits, vegetables, and whole grains, and continuously challenge your brain by learning new skills or engaging in diverse hobbies to build cognitive resilience.
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