You walk into a room and forget why.
You lose words halfway through sentences and suddenly everything becomes “that thing.”
You laugh it off as menopause, brain fog or ageing.

Sometimes it’s harmless. But sometimes it’s a sign that your brain needs more support.

Those things started happening to me. I implemented some changes and noticed a huge improvement.

The way we sleep, move, eat, recover and live can have a huge effect on our cognitive health.

Here are some of the things that can help including the things that made the biggest difference for me:

Build muscle

Strength training isn’t just about getting strong and looking good — although those are both great! Muscle plays an important role in blood sugar regulation, inflammation, hormone health and brain health. Research increasingly links muscle mass with better cognitive ageing and lower dementia risk.

And annoyingly, yoga isn’t enough. Yoga does lots of amazing things for us, but it doesn’t build enough muscle on its own as we age. We need to start lifting heavy things.

I know many people think strength training sounds boring — but trying to remember where you left your phone is also pretty boring.

One little story: my husband has recently built more muscle through strength training, and his memory seems dramatically sharper. He used to forget words or come up with the wrong word and now hardly ever does.

Cardio fitness

The brain loves blood flow. Regular cardio improves circulation, supports the growth of new brain cells, and appears to help protect memory and executive function. Even brisk walking can make a difference.

Sleep

Sleep is a time when the brain can do its housekeeping. During deep sleep the brain clears waste products, consolidates memories and restores cognitive function. Poor sleep over time is strongly associated with cognitive decline. Here’s my blog on how I repaired my sleep.

Gut microbiota

The gut and brain are in connected through the gut–brain axis. A diverse, healthy microbiome seems to influence inflammation, mood, cognition, and even neurodegenerative disease risk. No need for expensive supplements, but eating fibre and lots of different plant foods can help.

Oral health

This one surprised me. Poor oral health and gum disease are increasingly associated with cognitive decline and dementia risk. Chronic inflammation in the mouth may affect the brain more than we realised.

Your mouth is part of your brain-health strategy too. Brush, floss, use interdental brushes, see the hygienist, get a single-tuft toothbrush for the gum line, and maybe even a water flosser.

Boring perhaps. Powerful definitely.

Alcohol

Even low alcohol intake can affect sleep quality, inflammation, mood and cognitive health more than many of us previously believed. I was never a big drinker but reducing alcohol to very occasional was one of the changes that noticeably improved my clarity, energy and skin.

Recent research has also changed the language around alcohol guidelines. Limits are no longer described as “safe,” but as “lower risk.”

In the UK, the lower-risk guideline now works out at roughly six medium glasses of wine per week for both men and women.

That genuinely surprised me. I think many of us would consider two glasses on a school night fairly normal and low-key, but that already takes you well over the weekly recommendation.

The links with cancer, cardiovascular disease, poor sleep, inflammation and dementia risk appear stronger than previously thought.

Mushroom supplements

Some mushroom supplements — particularly lion’s mane — are being researched for their potential neuroprotective effects and support of nerve growth factors. The science is still evolving, but I do feel that there was a notable shift when I started taking them.

Blood sugar / insulin resistance

There’s a strong link between metabolic health and cognitive decline — so much so that Alzheimer’s has sometimes been informally referred to as “type 3 diabetes.” It’s not an official diagnosis, but it reflects the growing understanding of the relationship between insulin resistance and brain health.

We can support blood sugar regulation by eating less refined sugar and fewer simple carbohydrates, but movement matters too. Even a ten-minute walk after meals can help pull glucose out of the blood and into the muscles, where it can be used for energy and strength rather than causing damage over time. Working the calf muscles appears to be especially effective.

Social connection
Surprisingly powerful. Loneliness and social isolation are associated with increased dementia risk. The brain appears to benefit from meaningful interaction and engagement.

Stress / nervous system regulation

Chronic stress and elevated cortisol over long periods may affect memory, inflammation, sleep and brain structure. This is one of the reasons practices like yoga, rest, breathwork, meditation and time in nature may be so supportive for long-term cognitive health.

Hearing health

Hearing loss is now considered one of the major risk factors for cognitive decline. When the brain has to work harder to process sound, it may increase cognitive load and reduce stimulation to important brain networks. Protecting hearing and addressing hearing loss early appears to matter far more than we once thought.

None of this is about becoming obsessed. It’s about knowing that there is lots we can do for our brain health, and making informed choices. And knowing that brain health is not separate from the rest of the body.

The small things we do daily — how we move, sleep, eat, recover and care for ourselves, can shape not just how long we live, but how clearly we experience our lives as we age.

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