Love Your Brain: Simple Daily Habits for a Sharper, Happier Future
Disclaimer: This article is for educational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before making changes to your diet, exercise or supplement routine.
Why Brain Health Matters More Than Ever
As we enter midlife and beyond, it becomes more important than ever to look after our most valuable organ, the brain. It controls everything including thoughts, emotions, memory, decision making and physical coordination. Yet many of us do not actively think about brain health until something feels off.
Did you know that cognitive changes are one of the strongest predictors of independence as we age? Research shows that when the brain has to work harder to process information or react quickly, everyday steadiness and physical confidence can be affected.
As I look ahead to a long and healthy lifespan, staying clear and independent really matters to me. Nearly half of people over 85 live with dementia or significant cognitive changes, which is a powerful reminder that the choices we make today can support how we feel decades from now. The encouraging news is that long term brain health is strongly influenced by daily habits and lifestyle factors.
The Brain Health Crisis
Modern life places constant demands on the brain including technology, stress, disrupted sleep, nutrient poor diets and low sunlight exposure. While genetics influence how our brain ages, daily behaviours have enormous impact.
Dr Daniel Amen emphasises that the brain is a priceless asset. He often says, your brain controls everything you do, so why would you hurt it. He teaches that the habits we build today shape how our brain functions decades from now. Dr Andrew Huberman agrees, highlighting that dopamine regulation, light exposure, quality sleep and neuroplasticity all influence motivation, cognitive performance and long term resilience.
The message from both experts is empowering. It is never too early or too late to start caring for your brain.
The Power of Prevention
Dr Amen uses the BRIGHT MINDS framework to help people understand the key factors that influence long term brain health.
- Blood flow
- Retirement and ageing
- Inflammination
- Genetics
- Head trauma
- Toxins
- Mental health
- Immunity
- Neurohormones
- Diet
- Sleep
His research shows that movement, nutrition, emotional wellbeing and restorative sleep all play meaningful roles in supporting long term cognitive clarity. His daily advice is simple. Ask yourself each day, is this good for my brain or bad for it.
How to Support a Healthy Brain
Dr Huberman focuses on practical, biology aligned steps that help maintain an adaptable and resilient brain throughout life.
Dopamine Regulation
Dopamine influences motivation, drive and focus. Huberman recommends reducing quick dopamine hits such as social media scrolling and prioritising effort driven activities like movement, learning and skill development.
Light Exposure
Morning sunlight within the first 30 minutes of waking helps support circadian rhythm, sleep quality, mood and mental clarity.
Neuroplasticity
Challenging the brain with learning, coordination and new skills helps maintain mental agility and adaptability.
Brain Health Habits You Can Start Today
None of these habits are dramatic, but together they create meaningful support for your future brain.
1. Exercise Regularly
Movement supports healthy blood flow and encourages the release of neurotrophic factors that help brain cells thrive. Dr Amen highlights activities such as dancing, yoga and martial arts which combine physical movement with cognitive challenge.
2. Prioritise Sleep
Both Amen and Huberman call sleep the foundation of healthy brain function. Sleep supports memory, learning, emotional balance and problem solving. Huberman recommends seven to nine hours of sleep, morning sunlight, reducing screens at night and consistent sleep timing. Amen suggests limiting caffeine later in the day and creating a calming bedtime routine.
3. Eat Brain Boosting Foods
Nutrition plays a major role in supporting clarity and energy. Experts recommend including omega 3 rich foods, leafy greens, nuts and seeds, antioxidant rich berries and high quality fats such as avocado, olive oil and fish. Reducing excess sugar and ultra processed foods helps maintain stable energy and focus.
4. Keep Learning
Mental engagement strengthens neuroplasticity, the brain’s ability to adapt and grow. Reading, puzzles, languages, hobbies, music and skill based sports all support cognitive agility. Amen reminds us that the cerebellum plays a role in both physical and mental coordination, so it is helpful to challenge both.
5. Manage Stress
Chronic stress affects clarity, memory and emotional balance. Helpful tools include mindfulness, deep breathing, meditation, walking, time outdoors and social connection. Huberman notes that stress management helps regulate dopamine and supports motivation. Amen prioritises mental health as a key pillar of long term cognitive wellbeing.
A Holistic Approach to Protection
Avoiding harmful exposures also matters. Experts recommend choosing whole foods, moderating alcohol, minimising toxins and protecting your head from injury. These small decisions accumulate over time and support a more resilient brain.
Featured Collections
- Brain Health | Nutrients and botanicals to support clarity and healthy cognitive function.
- Healthy Ageing | Essential support for vitality and long term wellbeing.
- Stress and Mood | Support emotional balance and calm focus.
- Energy | Support cellular energy and everyday resilience.
Featured Products
- SuperFeast Lion’s Mane 100 g – traditionally used to support clear thinking, mental focus and healthy cognitive function.
- MitoQ Brain 60 caps – combines MitoQ with bacopa and phosphatidylserine to support healthy brain energy and focused attention.
- Natroceutics Omega 3 Fortified 60 caps – provides DHA rich omega 3s that support healthy brain structure, mood balance and cognitive performance.
- Seeking Health Phosphatidyl Serine 60 caps – supports healthy cell signalling involved in memory, learning and clear mental processing.
- Natroceutics Saffron BioActive 30 caps – standardised saffron extract to support emotional balance, calm focus and a positive outlook.
- Tru Niagen 150 mg 60 caps – supports healthy NAD levels which play a key role in cellular energy production and long term cognitive function.
- Natroceutics CoQ10 plus PQQ 30 caps – dual antioxidant complex that supports mitochondrial energy and healthy cognitive ageing.
- SuperFeast Mason’s Mushrooms 100 g – adaptogenic mushroom blend traditionally used to support mental endurance, steady energy and overall cognitive resilience.
Related Reading
Explore more about brain energy, healthy ageing and stress resilience in the Windback Science series.
Final Thought
As Dr Huberman says, your brain and body thrive on consistency. Daily movement, balanced meals and supportive relationships create the foundation for decades of wellbeing. Caring for your brain is not about fear, it is about freedom and living well at every age.
Always read the label and use only as directed. Supplements should not replace a balanced diet or healthy lifestyle. Consult your healthcare practitioner if symptoms persist.