Article: published on 12 March 2026
Expert Psychologist, Kimberley Wilson
Simple habits that could help keep your brain healthy
- Published
Keeping your brain active through social interaction, learning new skills and regular exercise could play an important role in protecting long term brain health.
Psychologist Kimberley Wilson joined BBC Morning Live in the studio to share her practical tips, explaining how everyday habits can help keep the mind stimulated and reduce risk factors linked with dementia.
Why brain health matters
Your brain controls movement, senses, emotions, intelligence and behaviour. Like other organs in the body, it benefits from regular use.
Kimberley explained the brain can change and adapt through effort. Challenging your mind helps build what scientists call "cognitive reserve", which can make the brain more resilient to age related changes.
Research from the Lancet Commission on Dementia Prevention, Intervention and Care estimates up to 45% of dementia cases are linked to risk factors people could influence.
This means lifestyle choices and mental stimulation can play a significant role in protecting brain health later in life.
Why social connection matters
Spending time with others can help keep the brain active and engaged.
Loneliness and social isolation are linked to a higher dementia risk. Social interaction stimulates thinking, conversation and memory while also helping reduce stress and depression.
Joining local groups can make a difference. Walking clubs, book groups, community organisations, the Women's Institute and the Men's Shed offer opportunities to meet people and stay mentally engaged.
Small daily habits also help. A short walk outside, meeting friends for a chat, or watching something which makes you laugh can support mental wellbeing.
How challenging your brain can help
Mental stimulation keeps the brain active.
Activities such as reading, puzzles and learning new skills support brain health. Learning a language, taking up dancing or playing a musical instrument all challenge the brain in different ways.
Simple changes to your routine can also help. Try brushing your teeth with your non dominant hand, parking in a different place, or walking a new route to the shops.
Free online tools also offer ways to exercise your brain. Websites like Gamesforthebrain.com includes puzzles such as minesweeper, sudoku and jigsaws. Age UK also provides downloadable puzzles and brain training activities.
Challenge yourself with some free puzzles and games
Can technology help or harm your brain?
Technology often receives criticism for encouraging people to rely on quick answers rather than thinking for themselves.
Kimberley explained the picture is more complicated. Using devices such as smartphones, tablets and computers often involves learning new skills, solving problems and remembering steps.
Searching online, learning new apps or navigating unfamiliar software can challenge the brain and keep it stimulated.
A large study involving more than 400,000 adults by researchers at Baylor University and the University of Texas at Austin Dell Medical School found technology use was linked to around a 58% lower risk of cognitive decline.
Passive screen time can still be a problem, however. Long periods scrolling or relying on artificial intelligence to complete tasks removes opportunities for mental effort.
Kimberley also warned some apps claim to train your brain or increase IQ without evidence. People should be cautious about paying for programmes making those promises.
Lifestyle habits which support brain health
Daily lifestyle choices also influence how well the brain functions.
Smoking damages blood vessels and increases the risk of cardiovascular disease, which can affect the brain.
Drinking too much alcohol can damage brain cells and increase the risk of certain forms of dementia including alcohol related brain damage.
Using hearing aids or glasses when needed can also help. Clear hearing and vision reduce the mental effort needed to interpret information and help people stay socially connected.
Diet and exercise for brain health
What supports heart health also benefits the brain.
A balanced diet can reduce the risk of conditions such as high blood pressure, high cholesterol and diabetes, all linked to dementia.
Foods rich in nutrients which support brain function include oily fish such as sardines, fruits such as blueberries, leafy vegetables and whole grains.
Research in Japan has also found older adults who drank three or more cups of green tea per day had fewer brain abnormalities known as white matter lesions. Lower levels of these lesions are linked to better brain health and a lower likelihood of Alzheimer's disease.
Physical activity also plays a key role. Regular exercise improves blood flow to the brain and helps protect the heart and blood vessels.
Experts recommend around 30 minutes of moderate activity per day such as brisk walking, cycling or dancing. Strength exercises including yoga, gardening or wall push ups also help maintain muscle mass and support long term health.
Even small amounts of movement can help build the habit. Four minutes of activity each day can still contribute to long term brain health.