Our brains are always changing — from birth through to old age — shaped by the way we live, learn, eat, sleep and move. While some neurological changes are beyond our control, research shows that many aspects of brain health are modifiable. That means the choices we make each day can strengthen our brains, protect against cognitive decline and support better outcomes for people living with neurological conditions.
This article explores practical, evidence-backed strategies to support lifelong brain health — from sleep to nutrition, movement, mindset and more.
Sleep: Repair and Restoration
Good sleep is vital for memory, learning, emotional regulation and healthy brain development. Deep sleep helps the brain repair itself and consolidate memories, while REM sleep is essential for cognitive processing. Poor or fragmented sleep has been linked to reduced academic performance, mood disorders and impaired brain maturation¹.
Tips to support brain healthy sleep include:
Maintaining a consistent bedtime and wake time, even on weekends
Creating a cool, quiet, dark sleep environment
Avoiding screens at least an hour before bed to reduce blue light exposure
Limiting stimulants (caffeine, nicotine) and large meals in the evening
Incorporating calming routines like reading, gentle stretching or a warm bath
Getting morning sunlight to regulate the circadian rhythm
Seeking help for sleep disorders like insomnia or sleep apnoea, which are associated with poorer cognitive outcomes
Nutrition: Fuel for Cognitive Function
The brain requires high-quality fuel to perform, adapt and recover. Diets rich in leafy greens, wholegrains, nuts, fish, berries and healthy fats (like the Mediterranean and MIND diets) are linked to slower cognitive ageing and reduced dementia risk¹.
Key nutrients for brain health include:
Omega-3 fatty acids, found in fish, walnuts and flaxseeds, which support brain structure and function
Antioxidants, from colourful vegetables and berries, which reduce oxidative stress and inflammation
Iron, iodine and zinc, essential for brain energy metabolism, especially during pregnancy and early childhood
Long-chain polyunsaturated fatty acids (LC-PUFAs) and protein support brain development and communication. Include fatty fish, lean meats, eggs, dairy, legumes, nuts, seeds and plant-based fats like chia, flaxseeds and walnuts.
Ultra-processed foods and diets high in saturated fat and sugar have been associated with poorer cognitive function and increased neurodegenerative risk over time.
Movement: A Powerful Brain Booster
Regular physical activity supports both physical and cognitive health. It increases blood flow to the brain, regulates inflammation, and promotes the release of brain-derived neurotrophic factor (BDNF), which supports memory and learning¹².
Movement gets your brain firing. Regular physical activity boosts memory, mood and mental sharpness.
The Brain Foundation recommends daily exercise for all age groups to help preserve cognitive function⁸. Moderate bouts of movement can produce mood-lifting chemicals like dopamine and serotonin.
Adults should aim for 150 minutes of moderate aerobic activity (like walking or cycling) or 75 minutes of vigorous activity per week
Mind-body activities like tai chi and yoga improve coordination, balance, and attention
Dance has been shown to enhance neuroplasticity and even increase brain volume in older adults⁵⁻⁶.
🧠 A Breakthrough in Exercise Science
New research from the Perron Institute and UWA has discovered a novel cellular pathway explaining how physical activity affects energy production in our cells. The study revealed that the endoplasmic reticulum — a protein factory inside the cell — senses mechanical strain and helps regulate metabolic activity. This “sweet spot” of mechanical loading helps maintain tissue health and may guide future therapies for people unable to exercise due to neurodegenerative diseases⁷.
Keep Learning: Mental Activity and Neuroplasticity
The brain continues to rewire itself throughout life. This process — called neuroplasticity — helps us learn new skills, recover from injury, and form memories²⁻⁴.
To support brain plasticity:
Challenge yourself with new skills (languages, instruments, crafts)
Engage in logic puzzles, memory games, or brain apps
Take a different route to work or cook a new recipe
Read, write, and practise lifelong learning
Novelty and effort are key. As synapses age, they weaken — but mental stimulation helps maintain these vital connections.
Connect and Contribute: Social Interaction and Purpose
Staying socially active is linked to reduced dementia risk, better emotional wellbeing, and higher cognitive performance in older adults. Maintaining social bonds — through family, clubs, volunteering or faith communities — provides protective effects on the brain.
Group learning, cultural engagement and community participation can all stimulate new pathways and provide a sense of purpose and belonging.
Manage Stress, Anxiety and Depression
Stress, anxiety and depression are known risk factors for cognitive impairment. Chronic stress increases cortisol, which can damage neurons and affect memory consolidation.
Evidence-based techniques to protect mental wellbeing include:
Mindfulness and meditation
Relaxation and breathing exercises
Regular physical activity
Balanced routines of work and rest
Seeking support or counselling when needed
Programs like NeuRA’s new ReNeuWell app explore neuroscience-based tools to help people flourish mentally and emotionally through practices such as self-compassion, mindfulness, and goal setting¹⁰.
Avoid Harmful Substances
According to the Brain Foundation’s Healthy Brain Program, avoiding smoking, illegal drugs, and excessive alcohol is essential to protecting long-term brain health. These substances are linked to cognitive decline and may accelerate brain ageing¹.
Alcohol: Even moderate alcohol use may reduce brain conductivity, impair executive function and increase long-term risk of neurological decline⁹.
Drugs: Recreational drugs such as ecstasy and methamphetamine have been linked to memory impairment, emotional blunting and long-term neurological damage.
Smoking: Tobacco use has been shown to accelerate cognitive decline and increase the risk of stroke and dementia.
🧪 A 2025 study by NeuRA and UNSW found that alcohol significantly reduces the brain’s electrical conductivity, particularly in areas responsible for planning, motor function and memory — producing changes similar to those seen in much older adults⁹.
Prevent and Manage Chronic Conditions
Heart health and brain health are deeply interconnected. Conditions such as diabetes, hypertension, high cholesterol, obesity and sleep apnoea increase the risk of stroke, vascular dementia, and cognitive decline¹¹. Managing these through medical support and lifestyle changes is crucial.
A Lifespan Approach
Children & Teens: Prioritise adequate sleep, good nutrition, physical play, learning opportunities and screen moderation.
Adults: Focus on healthy routines, stress management, work-life balance and consistent exercise.
Older Adults: Stay active and connected, keep learning and maintain a strong sense of purpose.
Brain Health and Neurological Conditions: A Shared Pathway
While many of the strategies above support prevention, they also play a powerful role in the holistic management of neurological conditions.
At the Neurological Council of WA, our community-based nursing services (NeuroCare and NeuroKids) help people living with neurological symptoms or diagnoses to apply evidence-informed strategies — from improving sleep, diet and activity, to managing stress and building confidence. We also offer peer connection through NeuFriends
and advocate for systems that integrate brain health into every stage of care.
Because a healthy brain supports a better life — at any age, in any circumstance.
Singh-Manoux A, et al. (2012). Timing of onset of cognitive decline: results from Whitehall II prospective cohort study. BMJ, 344, d7622. https://doi.org/10.1136/bmj.d7...
Morrison JH, Baxter MG. (2012). The ageing cortical synapse: hallmarks and implications for cognitive decline. Nature Reviews Neuroscience, 13(4), 240–250. https://doi.org/10.1038/nrn320...
Teixeira-Machado L, Arida R, de Jesus Mari J. (2019). Dance for neuroplasticity: A descriptive systematic review. Neuroscience & Biobehavioral Reviews, 96, 232–240. https://doi.org/10.1016/j.neub...
Müller P, Rehfeld K, et al. (2017). Evolution of Neuroplasticity in Response to Physical Activity in Old Age: The Case for Dancing. Frontiers in Aging Neuroscience, 9, 56. https://www.frontiersin.org/ar...
Perron Institute. (2025). Researchers discover novel pathway of how cells respond to exercise and physical activity. https://www.perroninstitute.or...
Neuroscience Research Australia (NeuRA). (2024). New research sheds light on alcohol’s impact on brain activity in social drinkers. https://neura.edu.au/news-medi...
Neuroscience Research Australia (NeuRA). (2025). Neuroscience Drives New Wellbeing App: ReNeuWell. https://neura.edu.au/news-medi...
Marin Bosch, B., Bringard, A., Logrieco, M.G., et al. (2021). A single session of moderate intensity exercise influences memory, endocannabinoids and brain derived neurotrophic factor levels in men. https://www.nature.com/articles/s41598-021-93813-5.pdf
