A longevity and healthy ageing coach, Darren Morris uses a lifestyle-first approach to help people slow biological ageing.
A 2014 University of Texas study found that older adults who learned digital photography or quilting showed measurable increases in memory performance after just three months.
We often think about preserving our physical health – muscle, bone, heart – but the brain deserves equal attention. Emerging neuroscience and lifestyle research shows that we can actively enhance our brain health in any decade of life. The same habits that support longevity – such as good sleep, nourishing food, regular movement, mental challenge and social connection – are now proven to preserve memory, mood and cognitive sharpness.
Central to our long-term health is our cognitive reserve. This refers to the brain’s ability to adapt to age-related changes or injury by forming new neural pathways. A long-running Harvard study found that individuals with higher cognitive reserve were significantly less likely to show symptoms of memory loss even when brain scans revealed physical ageing changes.
Our lifestyle can help build a buffer against decline. Lifestyle factors also influence brain maintenance by preventing cellular damage. Large longitudinal studies, such as the Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability, show that combining healthy diet, exercise, cognitive training and social activity can slow cognitive decline by up to 25% in older adults. This multi-pillar approach is now considered the gold standard for protecting the brain as we age.
Brain healthy foods
Diet plays a major role in brain health. The omega-3 fatty acids DHA and EPA, found in oily fish such as salmon, mackerel and sardines, form key components of brain cell membranes, and reduce neuroinflammation. A 2023 Oxford University study found that older adults with higher blood levels of omega-3s had larger hippocampal volumes (the brain region vital for memory) and performed better on memory tests.
Aim to eat two portions of oily fish per week or, if you don’t eat fish, take an algae-based DHA/EPA supplement. Plant compounds such as flavonoids (in berries and green tea) and curcumin (in turmeric) protect against oxidative stress, which is a major driver of brain ageing. King’s College London researchers reported that people who ate the most polyphenol-rich foods had stronger cognitive performance and better vascular health than those who ate the least.
One of the most evidence-backed brain-protective eating patterns is the MIND diet, developed by scientists at Rush University in Chicago. It’s based on 10 ‘brain-healthy’ food groups – green leafy vegetables, other vegetables, nuts, berries, beans, wholegrains, fish, poultry, olive oil and a small amount of wine – and limits red meat, butter, cheese, pastries and fried foods. In a 2015 Alzheimer’s and dementia study, adults who most closely followed the MIND diet had a 53% lower risk of developing Alzheimer’s disease.
So try one MIND-friendly swap each week; for example, replace butter with olive oil, red meat with lentil-based dishes and sugary desserts with a handful of blueberries or walnuts. Folate, B12 and choline (in eggs, leafy greens and legumes) support neurotransmitter production and lower homocysteine, a compound linked to cognitive decline. The University of Oxford’s VITACOG trial (2010) showed that daily B-vitamin supplementation slowed brain shrinkage by up to 30% in older adults with mild memory problems.
Sleep well
Deep sleep allows the brain’s glymphatic system to clear metabolic waste, including amyloid, a protein implicated in Alzheimer’s disease. A 2019 study from the University of Rochester found that consistent disrupted sleep increased amyloid accumulation. So it’s important to try to get seven to nine hours of sleep nightly, to maintain consistent sleep/wake times, and to keep your bedroom dark and cool.
Regular physical activity boosts blood flow and stimulates growth factors such as BDNF (brain-derived neurotrophic factor), which supports new neuron formation. The Harvard Aging Brain Study reported that older adults who engaged in moderate exercise had higher BDNF levels and slower cognitive decline. Aim for 150 minutes of brisk walking, cycling or swimming weekly, plus two strength sessions. Taking even a short activity break every hour can improve your focus and mood.
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Learning new skills is one of the easiest and most fulfilling things we can do for our brain health. Whether learning a language, instrument or craft, you’ll strengthen neural networks and build cognitive reserve. So try to schedule ‘brain play’ into your week – anything that feels slightly challenging but enjoyable. Social connection is also one of the most potent forms of brain protection.
The English Longitudinal Study of Ageing showed that socially isolated adults experienced 60% faster memory decline over 10 years than those who remained connected. Regular interaction stimulates language, empathy and emotional regulation – all vital brain functions. Perhaps combine with movement – join a walking group, volunteer, or simply call a friend while taking a stroll.
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