Boost your brain health

Simple everyday habits for a sharper, healthier mind

How often do you stop for a moment and think about one of the most important organs in your body… your brain?

Sleep, exercise and stress all play a role in how well our brains function. But brain health isn’t about any single habit – it’s shaped by how we move, rest, connect and recover. There’s no quick fix, but simple, consistent habits can make a real difference over time.

This topic will help you learn how everyday habits affect your brain, from what to eat to how you rest and recharge, and where to turn if you need support.

You’ll find helpful tips, links to external support and a short 10 min podcast. You can also download a factsheet and a poster to share with your colleagues, plus some fun activities to support brain health.

Here’s a factsheet of practical tips to boost your brain health; along with a poster. There’s also a couple of fun activities to complete to keep your brain working. Feel free to download and share, print and display them, or email them to your employees.

Extra virgin olive oil

A key part of the Mediterranean diet, rich in polyphenols and healthy fats that support overall health and reduces inflammation.

Why it matters?

Supports brain cell health, memory and concentration.

Berries

Blueberries, strawberries, blackberries and blackcurrants are rich in flavonoids and anthocyanins, which may help protect brain cells as we age. Frozen berries are a cost-effective option and last longer.

Why it matters?

They may help support memory, focus and healthy brain ageing.

Nuts and seeds

Walnuts, flaxseed, chia seeds, pumpkin seeds and almonds provide healthy fats, magnesium, vitamin E and plant compounds that help support cell health.

Why it matters?

Helps protect brain cells and support memory and concentration.

Wholegrains

Oats, barley, quinoa, brown rice, rye and wholegrain bread help keep blood sugar levels steady, providing a consistent supply of energy to the brain.

Why it matters?

Stable energy levels support focus and concentration throughout the day.

Step away to reset your focus

Spending time in natural surroundings can help your brain recharge. Whether it’s a short walk outside or a few moments looking outside, these small pauses can reduce mental fatigue and restore focus.

Why it works?

Natural environments hold your attention without demanding effort, giving your brain a break from intense tasks. At the same time, movement and fresh air helps boost blood flow and improve mood.

A quick way to calm your brain

A simple breathing technique, known as the physiological sigh, can help reduce stress quickly.

1. Take a deep breath in through your nose.
2. Take a second, smaller breath to top it up.
3. Slowly exhale through your mouth.
4. Repeat three to five times.

Why it works?

A longer exhale signals safety to your nervous system and can quickly reduce that overloaded feeling.

Why sleep matters

A good night’s sleep helps with:

• Memory and learning
• Concentration and decision making
• Mood and emotional balance
• Stress recovery
• Long-term brain health

Poor sleep has been linked with a higher risk of cognitive decline, reduced mental performance and poorer emotional wellbeing.

Find more tips for better sleep on our sleep topic

What your brain gets up to overnight

Filing memories

During sleep, your brain strengthens important memories and clears out less useful information, which is why things can feel clearer after a good night’s rest.

Deep cleaning

Your brain’s waste clearance system (the glymphatic system) becomes more active during sleep, helping remove build-up from the day.

Resetting emotions

Sleep helps process emotional experiences and regulate stress. After a good rest, your brain is better able to focus, problem solve and stay patient.