Nutrition and lifestyle tips to protect brain health and memory

A balanced diet and healthy habits are essential for maintaining brain function and memory. Key nutrients include high‑quality protein (eggs, dairy, meat), omega‑3 fatty acids from fish and algae, choline found in eggs, a range of vitamins, minerals and phytochemicals from green vegetables, anthocyanins and polyphenols from berries, and beta‑glucan and dietary fibre from oats and whole grains. Adequate hydration, regular sleep, low‑salt and low‑fat meals, limited alcohol, and moderate exercise further support cognition.

Obesity is identified as a major risk factor for cognitive decline. Studies show larger waist circumference correlates with reduced brain volume and a three‑fold higher risk of dementia. Controlling excess body fat through protein‑rich nutrition and regular physical activity helps maintain metabolic balance and protects brain structure.

Together, these dietary and lifestyle recommendations aim to preserve focus, memory and overall cognitive performance throughout life.