Six Ways to Look After Your Brain After 50

Is there anything I can do to stop myself getting dementia? It’s a fair question, and while there are no guarantees, there’s a lot you can do that gives you a better chance of keeping your brain active as you get older. Everyone wants to keep their memory and thinking skills in good shape, and we worry more about that as we get older. And though ageing is a fact of life, There’s a lot you can do to keep sharp. Here are six sensible, evidence-based things you can start doing now - no fuss, no gimmicks - to help your brain age well. If you want to know more, look out for my audiobook on https://www.audible.co.uk/pd/Dementia-Audiobook/B0CH1D59TY which is free with a trial of Audible. Just one Credit if you already have an account.

 1. Move Your Body - It Helps Your Brain

You’ve heard it before because it’s true: physical activity is the best thing you can do for your brain. It gets the blood flowing, improves oxygen supply, and reduces your risk of stroke, one of the causes of dementia. You don’t need a gym membership. Just walk a bit more, take the stairs, do some gardening. The trick is to do something you enjoy and keep it up. A brisk walk every day is enough to make a real difference.

Tip: Walk with a friend or join a local walking group - it’s free, easy, and social too.

 2. Eat Food That’s Good for You

There’s no special “brain food” - but a balanced diet full of vegetables, fruit, fish, and healthy fats is better for your brain than processed food and sugar. Think Mediterranean-style eating: fresh, colourful, and light. This kind of diet supports your heart and blood vessels, and that’s crucial, because what’s good for your heart is good for your brain.

Tip: Make small swaps. Add an extra portion of veg, try fish instead of red meat once a week, and go easy on salt and sugar.

3. Keep Learning and Stay Social

Your brain is like a muscle - use it or lose it. Keeping mentally active is protective, and it can be anything from doing a crossword to taking a course or learning a new skill. Just as important is staying socially connected. Loneliness and isolation are risks for poor brain health. Seeing people, talking, laughing - it all stimulates your mind.

Tip: Try something new. Join a choir, book club, or start volunteering. You’ll meet people and keep your brain busy.

 4. Get Enough Sleep

Poor sleep, especially over many years, is linked with cognitive decline. Your brain needs proper rest to function and repair itself. If you’re tired, everything seems worse - your mood, your memory, your motivation. If you’re having trouble sleeping, speak to your GP. And try not to rely on sleeping pills -there are other long-term strategies.

Tip: Keep a regular routine. Avoid screens before bed and wind down with a book or calming music.

5. Ditch the Cigarettes and Cut Back on Alcohol

Smoking starves your brain of oxygen - it’s that simple. If you’re still smoking, stopping is the best thing you can do. I’ve seen the damage it causes, and I’ve seen people improve after quitting. As for alcohol, the occasional glass is supposed to be fine, but don’t kid yourself that drinking heavily “doesn’t matter.” It does. Binge drinking kills brain cells. Don’t ever get drunk -especially not in your later years.

Tip: If you want help quitting smoking, your pharmacist or GP can point you to local NHS support - it really works.

6. Reduce Stress and Mind Your Mood

Stress makes everything worse - including dementia symptoms. People who are under pressure or dealing with long-term anxiety or depression often experience more memory problems. This doesn’t mean you need to be happy all the time, but finding ways to relax, cope, and stay balanced can protect your brain. And if you’re struggling, don’t suffer in silence - there’s help.

Tip: Take ten minutes each day to breathe, reflect, or go for a quiet walk. Mental health is brain health.

The Bottom Line

No single thing will guarantee you won’t develop dementia. But if you start looking after your brain now, you’re giving yourself a better chance of staying well. These changes aren’t huge - and you don’t need to do them all at once - but every bit helps. And remember, it’s never too late to start. Today is a good day to make one small change.

Further Reading and UK-Based Resources

• Alzheimer’s Research UK – Think Brain Health: https://www.alzheimersresearchuk.org/brain-health/

• Age UK – Staying Sharp: https://www.ageuk.org.uk/information-advice/health-wellbeing/mind-body/staying-sharp/