Creating your brain health routine

Navigating life requires the ability to focus, make sound decisions, remember important details, and adapt emotionally. These characteristics are all part of what is now being called 'good brain health'. 

While losing her father to Alzheimer’s, Naomi Glover discovered research that could have helped him live healthier for longer, but that had not been translated into practice. Determined to help people improve brain health across the lifespan and make neuroscience insights accessible and engaging, she met with the KHP Mind & Body programme to share what she found. In this blog, Naomi shares how people can protect and optimise their brains in everyday life. Naomi has also developed brain health gyms and training programmes to encourage people to look at mental fitness differently.  

What is Brain Health?  

The World Health Organisation (WHO) says 'Brain health is the state of brain functioning across cognitive, sensory, social-emotional, behavioural and motor domains, allowing a person to realise their full potential over the life course, irrespective of the presence or absence of disorders.'  

Research groups and foundations have been working to measure and improve the health and function of the brain for over 30 years. While much of their work was initially dismissed, growing evidence is now pointing towards the importance of diagnosis and lifestyle approaches for the prevention, rehabilitation and treatment of neurological conditions.  

Can Brain Health be improved?  

Yes, the research supports this. People used to believe little could be done to protect or improve neurological health, but current research indicates that, throughout life, the brain can be protected, rehabilitated, and optimised by modifiable lifestyle factors. Research suggests at least 45% of dementia is preventable, however, because many people still believe cognitive decline is an inevitable and natural part of ageing, many don’t seek medical help or education to address their risks.  

Diagnosis rates remain low for many brain health conditions — making it harder to provide early intervention and prevention and reducing the number of people engaging with clinical trials. According to Alzheimer's Research UK 'Only 36% of UK adults think it is possible for people to reduce their risk of dementia'.  

What habits are good for Brain Health?  

The mnemonic 'BRAINHEALTHY' includes some key recommendations for improving brain health across the lifespan, based on current research.  

You can use the modifiable lifestyle factors below to create your own brain health routine. You may need to check with a doctor before making significant changes to your lifestyle. Just like establishing a physical health routine, it's important to find activities that you enjoy and that work for you, so you can commit to your routine and see the benefits:  

Brain Benchmark & Brain Health Education - Learn everything you can about your brilliant  brain! There are ways to measure brain health and if you’re over 40 you can join the PROTECT study. Ask what you might be doing to inadvertently cause your brain harm and consider what you can do to keep it sharper, healthier, and happier. 

Relax - Incorporating relaxation techniques, such as deep breathing exercises and progressive muscle relaxation, can help reduce anxiety and improve mental clarity. If anxious, breathe out for a count of eight, breath in for a count of six, and repeat three to four times.  

Active Cognitive Stimulation - Activities such as reading, puzzles, and learning new skills can build cognitive and brain reserve, promote neuroplasticity and cognitive function. 

Interaction - Social engagement has been linked to a lower risk of cognitive decline and improved emotional wellbeing. Participating in community events and fostering friendships can provide essential social support. 

Nutrition - The Mediterranean and MIND diets have been associated with cognitive benefits, lowering depression and reducing the risk of neurodegenerative diseases.  

Healthy habits for Sleep Hygiene - Quality sleep is critical for memory consolidation and brain health more broadly. Aim for seven to nine hours of restorative sleep each night. Keep an eye out for treatable sleep disorders such as sleep apnea which can damage brain health if not addressed. 

Exercise Snacking and Physical Activity - Recommendations are to aim for at least 150 minutes of moderate-intensity exercise weekly, but even small amounts (exercise snacking) can boost brain health. For people with long-term health conditions - comedian Bill Bailey and Age UK produced a helpful workout that can be done from the S.O.F.A (Sit On Fitness Apparatus). 

Address medical risks with your doctor - Hypertension, diabetes, depression, obesity, head trauma, high LDL cholesterol, alcohol, and smoking are all associated with higher risks of cognitive decline. More recently, untreated hearing loss and eyesight have been added as potentially modifiable risk factors (Lancet, 2024).  

Lifelong Learning - Engaging in educational opportunities throughout life can build cognitive reserve to protect and improve brain health. Learning languages, playing musical instruments and singing appear to be particularly beneficial but learning generally is likely to be positive for the brain.

Technology - Mobile health applications such as FiveLives can facilitate engagement and adherence to healthy lifestyle practices, through reminders and tracking for brain-healthy habits. New technologies including neurofeedback and neuromodulation are accelerating. With 16% of people reporting moderate to severe depression, new interventions such as Flow Neuroscience could improve outcomes quickly and without the side-effects associated with anti-depressants. 

Healthy environments – there are many factors in childhood, education, the workplace and society that can impact on brain health and wellbeing. Know your risks, adapt where you can and build your brain health moving forwards.  

Yoga, Meditation, sense of Purpose and Spirituality - Yoga and meditation can enhance mental clarity, emotional regulation, and overall well-being. Kirtan Kriya may be particularly beneficial for those already experiencing some mild cognitive impairment.  More recent research also suggests that spiritual fitness (not necessarily religion) can benefit the health of the brain and reduce Alzheimer’s disease risk. 

What are the benefits of Brain Health?  

As well as reducing your risk of dementia, research suggests that improving brain health can help build cognitive reserve and improve mental health, keeping brains sharper, healthier and happier throughout the lifespan.  

The KHP Mind & Body Programme drives the integration of mental and physical healthcare through evidencing and evaluating initiatives and implementing and scaling successful pilots.  

Naomi Glover can be reached at naomi@neuro-informed.com or through naomi.2.glover@kcl.ac.uk at King’s College London where she is collaborating with colleagues at the IoPPN and Entrepreneurship Institute. She is also active on LinkedIn where she frequently shares new research and applications for improving brain health. She is keen to collaborate with staff and students across King’s Health Partners wishing to explore a brain health and/or neurotech approach.