Promoting brain health for healthy ageing

Look after your heart

Conditions that affect the heart or blood vessels, including high blood pressure, type 2 diabetes, obesity and high cholesterol, also increase the risk of developing dementia.

You can reduce this risk by managing these conditions through staying active, eating a heart healthy diet and choosing not to smoke.

Stay active

Exercise increases blood flow to the brain and stimulates the growth of brain cells and the connections between them. 

For people aged 65 years and over, it is recommended to engage in at least 30 minutes of moderate-intensity physical activity on most, preferably all, days. Try to reduce the time you spend sitting down and break that time up as often as you can. Speak to your health team for individualised advice.

Challenge your brain

Research shows that trying new, challenging mental activities helps build new brain cells and strengthens connections between them.

It’s easy to fall into habits, so it’s important to try and introduce challenges, whether it’s learning a language, playing a musical instrument or enrolling in a course. It’s never too late to learn something new!

Eat well

Choosing a variety of healthy foods is another important way to boost brain health.

Saturated fats found in pies, biscuits, deep fried foods and meat are associated with an increased risk of dementia. Aim to include a diet rich in fruit and vegetables, legumes, wholegrains and ‘good fats’ such as those found in fish, olive oil and walnuts.

Be social

As well as making us feel good, being with other people has been shown to improve cognitive function and vascular health, and reduce depression.

Activities that combine mental, social and physical activity, such as golf, dancing or tennis, provide even greater benefit.