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It’s no exaggeration to say that you are your brain. So, protecting your brain is protecting yourself, your memories and your sense of self.

Looking after your brain and mental health isn't just about preventing illness. It’s about staying sharp and being able to enjoy and be present in every stage of your life. While medication and technological improvements may hold promising results, your brain health is still in your hands.

So, how do your look after your brain?

Fortunately, the oldest and proven methods are the best.

First, get moving.

Yes, one of the most effective ways to protect brain health is regular physical activity. Yes, you’ve heard it a million times before, but exercise is essential. So, if you want to get started, you don’t even have to pay a cent. Just move your body. If you are able, go for a walk. If you have limited mobility, do exercises that you are able. Lift weights or move your arms or body as you are able.

Regular exercise is essential for both your body and brain. It improves blood flow to your brain, oxygen and nutrient delivery, and stimulates the growth of new brain cells and blood vessels. Exercise also supports neuroplasticity (your brain's ability to form new connections). This improves your memory and overall cognitive function.

The goal? Aim for at least 150 minutes of moderate exercise every week. A brisk walk, cycling or swimming are perfect.

Eat the rainbow

Secondly, you are what you eat. A healthy balanced diet will help you become a healthy, balanced person.

Your gut microbiome can have a significant influence on your mood, cognitive health and overall mental wellbeing.

The intricate connection between your gut and brain, often referred to as the gut-brain connection, can be disrupted if you have an unhealthy gut. So, what you eat is probably the most important decision you can make every day.

You can read all about the gut-brain connection here on the Bestmed website.

You need a range of fibre-rich fruits, vegetables and whole grains as part of your diet. Some fermented foods can also promote a healthy gut microbiome. Probiotics can also make a big difference, so discuss these with your doctor if you are experiencing gastrointestinal issues.

But, most importantly, it’s what you don’t eat that matters as well. Limit your intake of processed foods, sugar and alcohol.

Shut down

Most importantly, you need to get a proper night’s sleep in. Your 8 hours rest are the most important 8 hours of your day.

When you sleep, your brain subconsciously consolidate memories, removes waste products and restores and prepare itself for the day ahead. Importantly, your sleep needs to be consistent.

If you struggle to fall asleep or struggle to stay asleep, you should look at your sleep hygiene. This is the habits and habits and environmental factors that help you get consistent, high-quality sleep.

Good sleep hygiene also includes healthy eating, avoiding too many stimulants and getting enough exercise. Other factors include:

• A consistent sleep schedule: Try and go to bed and wake up at the same time every day, even on weekends.
• Create your ultimate sleep space: A cool, dark and quiet bedroom might just be the thing you need to fall asleep. Remove the TV from your room and make it a sleep-friendly space. It should be as comfortable as you can possibly make it.
• Put your phone away: No screens for at least 30 to 60 minutes before bedtime. The blue light emitted from the screens can interfere with the production of melatonin, the hormone that helps to regulate your sleep.

Your brain and mental health deserve the same attention as physical health. The small, healthy choices you make every day can have a lasting impact on both brain function and mental wellbeing. Best of all, it’s not a major change to your life. It’s small, meaningful changes that make your feel better, and live the long, happy life you deserve.

References:

How exercise influences the brain: a neuroscience perspective. NIH. Accessed 2026. Available here.

6 tips to keep your brain healthy. Mayo Clinic Health System. Published 2022. Available here.

8 brain health tips for a healthier you. Mayo Clinic Health System. Published 2023. Available here.

The gut-brain connection: Understanding and supporting your gut health. Published 2024. Bestmed Medical Scheme. Available here.

The Gut-Brain Connection. Cleveland Clinic. Published 2023. Available here.

Why Sleep Is Important for Brain Health. American Brain Foundation. Published 2022. Available here.