5 Easy Daily Habits to Boost Brain Health After 40

As we move through life, our bodies – and our brains – deserve more love and attention. Just like we care for our skin, our hearts, and our hormones, it’s important to give our minds the same thoughtful care.

In celebration of World Brain Day, we’re sharing simple, science-backed ways to support your brain every day – no overwhelm, no drastic changes, just gentle habits that make a big difference.

Our Nutritionist Emma Bullock-Lynch, share her key tips to keep your brain healthy, your mood lifted, and your memory sharp:

1. Feed your brain with the right fats

You’ve probably heard that omega-3s are good for you – but did you know they’re essential for brain health? They play a crucial role in maintaining brain structure and function, and they may help support memory, learning, and mood while reducing inflammation associated with cognitive decline.

Here’s how to nourish your brain:

Go for SMASH: That’s salmon, mackerel, anchovies, sardines, and herring. These oily fish are rich in brain-loving fats. Aim for two portions a week.

Sprinkle in some seeds: Flaxseeds, chia seeds, and walnuts offer plant-based omega-3s. Perfect over yoghurt or in your porridge.

Consider a supplement: If fish isn’t your thing, a high-quality supplement like Efamol Active Memory (which contains omega-3 DHA) can provide extra brain support.

2. Move your body, support your mind

Exercise is a powerful way to support brain function, reduce stress, and protect against age-related decline. 

And the good news? It doesn’t have to be high-intensity to be effective.

Gentle ways to get moving:

Brisk walking: A 20-minute walk each day (especially in nature) can boost circulation and lift your mood.

Yoga: Helps with flexibility, posture, and mental clarity – plus, it’s a brilliant stress-reliever.

Gardening: Digging, weeding, planting… it all counts. Fresh air and movement? Yes please.

3. Give your brain a workout

Our minds need regular exercise too! Learning something new or challenging your thinking keeps your brain resilient, sharp, and curious.

Try this:

Take a creative class – art, languages, photography – whatever sparks your interest.

Pick up a puzzle, crossword, or brain-training app instead of scrolling on your phone.

Start learning a language, even just the basics – it’s one of the best brain workouts out there.

4. Find calm in the chaos

Life is hectic, and stress can easily creep in. But too much stress over time can cloud thinking, impact your memory, and wear you down emotionally. The key is to find moments of calm that work for you.

Simple stress-soothers:

Gentle yoga or breathwork helps quiet your nervous system.

Meditation (even 10 minutes a day) brings clarity and calm.

Spend time outdoors – in the garden, on a walk, or even just sitting in natural light.

Do what brings you joy: knitting, painting, journaling, even pottering around the house. It all counts.

5. Prioritise restorative sleep

Sleep isn’t a luxury – it’s a necessity for brain health. During deep sleep, our minds clear out waste, file away memories, and process emotions. Yet so many women struggle with rest, especially as hormones shift.

Tips for better zzz’s:

Switch off screens at least an hour before bed – blue light from screens can impact melatonin production.

Avoid caffeine and alcohol late in the day. Try a calming herbal tea instead.

Take a warm bath with lavender oil or magnesium salts to relax your body and muscles.

Reflect on moments of gratitude or journal before bed to quiet your mind.

You don’t have to overhaul your life to support your brain. Start small, stay consistent, and be kind to yourself along the way. Every walk, every mindful breath, every nourishing meal adds up.

Your brain will thank you.