The human brain is truly remarkable. At just two years old, it’s already
80 per cent developed, yet isn’t fully formed until you turn 25. On average it’s made up of 100 billion neurons, transporting information at almost 300mph, producing more than 60,000 thoughts per day.

However, just like our heart, lungs and muscles, the brain needs to be nourished, exercised and regularly challenged or it will deteriorate (it can literally shrink). The organ is intrinsically linked to stress, anxiety, depression and the gradual decline of cognitive function, known as dementia, the UK’s leading cause of death, but when we talk about mental health, rarely do we focus on the brain itself.

Chartered psychologist and author Kimberley Wilson believes it’s time that changed. She is convinced that by making small behavioural and lifestyle changes you can build a healthier brain, making it – and you – more resilient and prepared to deal with mental health issues throughout your life.

No single study has ever suggested the Western diet is good for brain health

A report published in 2020 by the Lancet Commission underlines her point. The research found 40 per cent of worldwide dementia cases could be delayed or prevented by addressing 12 avoidable risk factors, including hypertension, smoking, obesity, physical inactivity, and low social contact through to depression. For Kimberley, what we consume is largely to blame. “No single study has ever suggested the Western diet is good for brain health,” she tells LK. “It is high in sugar, refined carbs, saturated fats but low in fibre, fruit, vegetables and healthy fats, which studies have shown can collectively lead to poorer memory function after just four days.”

Thankfully, with some smart swaps, there is a solution. Here, Kimberley outlines proven strategies you can adopt to train your brain for a long, healthy and unforgettable future.

01

Walk at least 10 minutes per day

THE BRAIN STARTS to shrink naturally by 0.5-2 per cent after your 40th birthday, but regular walking has been shown to reverse this effect of ageing by a few years,” says Kimberley.

10 minutes per day was found to have beneficial effects in trials.

Regular physical activity has been shown to improve cognitive function, increase stress resilience and elevate mood. It can even boost the brain-derived neurotrophic factor (BDNF), which promotes the growth of new brain cells and supports the survival of existing ones.

Just 30 minutes of aerobic exercise, such as running or cycling, can increase blood levels of BDNF by as much as 30 per cent. “It’s the closest thing we have to the fountain of eternal youth,” Kimberley says.

02

Hit the saunas post workout

INCREASE THE BODY’S core temperature by just 1 to 2 degrees as this has been shown to help recycle toxic proteins and help stimulate the growth of new cells in the brain. “The more you do it, the better the results,” says Kimberley, adding that using a dry sauna – rather than the Jacuzzi or steam room – for around 20 minutes once or twice per week is the most effective dose. Half an hour in a hot bath can also provide benefits.

“Heat exposure after exercise also promotes hypertrophy, or muscle growth, so it’s win-win,” she adds.

“Heat exposure after exercise also promotes hypertrophy, or muscle growth, so it’s win-win”

Regular physical activity has been shown to improve cognitive function, increase stress resilience and elevate mood. It can even boost the brain-derived neurotrophic factor (BDNF), which promotes the growth of new brain cells and supports the survival of existing ones.

Just 30 minutes of aerobic exercise, such as running or cycling, can increase blood levels of BDNF by as much as 30 per cent. “It’s the closest thing we have to the fountain of eternal youth,” Kimberley says.

03

Use a worry book at night to declutter your mind

BRAINS HATE CLUTTER. Toxic metabolites and proteins (“brain garbage” as Kimberley calls them) are constantly being cleared away but this clearing effect doubles when asleep. Kimberley offers some sleeping tips.

Keep your bedroom cool, to around 20°C, and get at least 30 minutes of natural light in the morning or at lunchtime to “anchor your circadian rhythm and promote healthy sleep”, she advises.

Have a ‘worry book’ beside your bed. “Write down any last minute thoughts that crop up,” she says. “It’ll stop them turning over in your mind all night and remind you to deal with them when you wake up.”

04

Eat your greens & omega-3s

TO COMBAT THE memory-eroding effect of the Western diet, Kimberley urges everyone to up their intake of oily fish and leafy greens. “Mackerel, salmon and herring are rich in omega-3 fatty acids that are literally the building blocks of the organ. If you think about the brain as a house,” she says, “one in three bricks is made up of omega-3s.” Two portions of oily fish per week is a good start.

Consuming more leafy greens, such as watercress, spinach and kale, has also been shown to drastically reduce the risk of Alzheimer’s disease, one of the most common types of dementia. One study showed regularly eating a salad bowl can keep your brain around 11 years younger than those who swerve their salad completely.

Kimberley Wilson

is an advocate for brain health. A chartered psychologist with a master’s degree in nutrition, she co-hosts the BBC Radio 4 podcast Made of Stronger Stuff and has written How to Build a Healthy Brain (Hodder & Stoughton)

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