12 Proven Ways to Boost Your Brain Power and Prevent Decline—Backed by Science.

Your brain is the command centre of your body, affecting everything from your energy levels to your emotions and decision-making. Yet, as research unfolds, it’s clear that our lifestyle choices play a critical role in maintaining brain health and preventing cognitive decline. This decline doesn’t happen overnight—it can take years, even decades, before symptoms emerge. By adopting a brain-first mentality now, you can prevent many challenges associated with aging.

Here’s a deep dive into scientific insights on keeping your brain healthy throughout life and the steps you can take now to prevent brain decline.

1. The Impact of Weight on Brain Health

As your weight goes up, the size and function of your brain may go down. A study led by Dr. Daniel Amen from the Amen Clinic analysed over 17,000 brain scans and found that higher body mass index (BMI) is associated with reduced brain volume and impaired function, particularly in regions related to memory and decision-making. Lower brain volume has been strongly linked to an increased risk of cognitive decline, including Alzheimer’s disease.

Additionally, being overweight contributes to systemic inflammation and toxin storage. Excess fat alters hormone balance, turning healthy hormones into cancer-promoting forms of oestrogen, increasing the risk of chronic diseases.

Tip: Maintain a healthy weight throughout life to preserve brain health.

2. Widespread Nutrient Deficiencies and Their Brain Impact

Nutrient deficiencies are widespread, with a significant portion of the population low in essential brain-supporting nutrients such as magnesium, vitamin D, B and C vitamins, and choline. Up to 97% of the population is deficient in omega-3 fatty acids, a crucial component for brain cell membrane integrity. Omega-3s make up 25% of the brain's membranes and are critical for communication between brain cells. Despite their importance, many doctors don’t routinely test for omega-3 levels.

Tip: Your brain thrives on nutrients, especially high-quality omega-3s, magnesium, vitamin D, B and C vitamins, and choline.

3. Neuroplasticity: Your Brain Can Change

Neuroplasticity, one of the most groundbreaking scientific discoveries of the last 20 years, proves that you’re not stuck with the brain you have. Every day, you generate around 700 new hippocampal cells, which are essential for memory and learning. Your daily habits—nutrition, exercise, and stress management—determine whether these cells grow or die. Additionally, while brain cells don't age significantly, the blood vessels that supply them do, which is why maintaining vascular health is vital for cognitive longevity.

Tip: Your brain can change and improve at any age with the right support.

4. Boosting Brain Blood Flow with Food and Lifestyle

Blood flow is essential for brain function, and restricted blood flow due to conditions like hypertension, heart disease, or inactivity impairs cognitive function. Fortunately, you can improve brain blood flow with lifestyle and dietary choices. Here are the top three:

• Exercise: Regular physical activity boosts blood flow to the brain and promotes neurogenesis.
• Nitric oxide-rich foods: Beetroot, ginkgo biloba, rosemary, leafy greens and capsicums (peppers) are rich in nitric oxide, which supports vascular health and improves brain blood flow.
• Healthy fats: Omega-3 fatty acids help maintain healthy blood vessels, which are critical for delivering nutrients to brain cells.

Low blood flow is a major risk factor for cognitive disorders such as Alzheimer’s, depression, and ADHD.

Tip: Create a daily exercise plan and support blood flow with nitric oxide-boosting foods.

5. Food: The Foundation of Brain Health

Food is medicine. Every meal either supports or harms your brain. Whole foods—like colourful, non-starchy vegetables, berries, and healthy fats—provide vital nutrients to protect brain health. Protein intake is neuroprotective, while high-sugar, processed foods promote inflammation, increasing the risk of cognitive decline. High blood sugar is a strong predictor of premature aging and Alzheimer’s disease.

Tip: Every time you eat, you’re either nourishing or harming your brain. Choose whole, nutrient-dense foods over processed, sugary options.

6. Hydration is Key

Since 80% of the brain is water, staying hydrated is crucial for its function. Even mild dehydration can impair cognitive performance, reducing focus, memory, and decision-making abilities. Leaders, who require peak cognitive function, must prioritise hydration.

Tip: Track your daily water intake and aim for 2+ litres of filtered water, especially after exercise or during hot weather.

7. Exercise and Brain Longevity

Exercise is one of the most effective ways to promote brain health and longevity. Studies show that tennis players, for example, live an average of seven years longer than the general population. This is because tennis activates the cerebellum, which governs coordination, processing speed, and thought. Additionally, tennis minimises the risk of head injuries, which are prevalent in sports like football.

Tip: Make movement part of your daily routine. Consider racket sports like tennis to activate your cerebellum and extend your lifespan.

8. Preventing Brain Dysfunction in Middle Age

By age 40, around 40% of men experience erectile dysfunction, which can signal underlying vascular issues, including those affecting the brain. Vascular health is crucial for cognitive function. If blood flow is restricted anywhere in the body, it likely signals problems in the brain as well. Managing cardiovascular health through regular exercise, a balanced diet, and monitoring conditions like hypertension can help prevent cognitive decline.

Tip: Prioritise cardiovascular health through exercise and whole, nutritious food sources and ensuring you have regular check up's.

9. Toxins and Brain Health

Environmental toxins such as alcohol, drugs, mould, and heavy metals negatively affect brain health. Tools such as Chemical Maze help consumers check the safety of personal care and food products, reducing exposure to toxins that can lead to cognitive decline.

Tip: Reduce exposure to toxins by regularly checking the products you use, and opt for clean, toxin-free options.

10. Sauna Therapy and Detoxification

Sauna therapy is a powerful way to support detoxification, and research shows that regular sauna use is linked to a reduced risk of Alzheimer’s disease. Sweating helps eliminate toxins that can damage brain function, while regular hydration and a high-fibre diet support detoxification.

Tip: Incorporate sauna therapy into your routine for detoxification and Alzheimer's prevention.

11. Sleep and Brain Restoration

Sleep is critical for brain restoration. Disorders like sleep apnea impair the brain’s ability to detoxify and repair itself, increasing the risk of neurodegenerative diseases. Prioritising 7-9 hours of quality sleep each night ensures cognitive restoration and overall brain health.

Tip: Make sleep a priority by aiming for 7-9 hours of uninterrupted sleep per night.

Optimal brain health requires a multifaceted approach. A combination of balanced nutrition, regular exercise, adequate sleep, supplementation, and mental well-being practices will significantly enhance your brain health and overall performance. Supplements like choline (found in eggs, meat, and fish) enhance memory and learning, while mindfulness, meditation, and gratitude practices support emotional resilience. Research shows that chronic stress, anxiety, and depression damage brain circuits, but cognitive behavioural therapy (CBT) and serotonin-boosting strategies can help restore balance.

By integrating these strategies into your lifestyle, you’ll sharpen your focus, boost your emotional resilience, and enhance your overall brain health for years to come.

References

1. Amen DG, et al. Journal of Alzheimer’s Disease. "Higher BMI Associated with Reduced Brain Volume and Cognitive Decline." PMID: 29957766.

2. Omega-3 Deficiency in Australian Population, PMID: 29957766.

3. Neuroplasticity and New Hippocampal Cell Growth, PMID: 18568016.

4. Blood Vessel Health and Brain Cells Aging, PMID: 37050953.

5. Tennis and Longevity Study, PMID: 29957766.

6. Sauna Therapy and Reduced Alzheimer’s Risk, PMID: 29957766.

7. Nutrient Deficiencies Impact on Brain Health, PMID: 29957766.

8. Environmental Toxins and Cognitive Decline, PMID: 37050953.

Kylie Hogan Annie Allan Di Mantell Tory Archbold Rhonda Allen Terri Davis Gillian Fox