There are lots of things that you can do to improve and maintain the health of your brain.
You don’t have to do all this stuff, and doing all this stuff doesn’t guarantee you’ll avoid future brain problems - but all of these activities have been shown to reduce the chances of getting dementia or having a stroke. They also really do make you feel better.
Have a look through the list and see if you can join our quest to make Birmingham and Solihull the home of better brain health.
Go for a walk
Or go for a run. Moderate exercise 3 to 5 times a week can reduce the risk of a stroke, Alzheimer’s disease, and Parkinson’s disease. Exercise also improves your mood, sleep, and memory. It also helps to better manage stress and anxiety.
Put down your phone
Excessive screen time has been linked to poorer sleep, reduced attention span, and mental health issues like anxiety and depression. This is probably through its effects on sleep (the bright light from screens can reset melatonin levels). Switching off your screens an hour before bed, really can help.
- Try to limit screen time to less than 4 hours a day (we recognise this may be difficult since you may use these for a long time at work)
- Leave your phone outside your bedroom door, or across the bedroom, to avoid picking it up and scrolling too often
Go to bed
Not everyone needs 8 hours of sleep every night, but more and better quality is associated with a lower risk of dementia, stroke, and depression. The following are some tips that can improve your sleep:
- Avoid caffeine after lunch - it takes over 8 hours to leave your system. Even if you fall asleep, caffeine can kick in later and wake you up. Tea, hot chocolate, and even decaf still contain some caffeine
- Cut down on alcohol - it can act as a stimulant, reduce good quality sleep time (REM sleep), and disrupt your normal sleep cycle
- Make your bedroom dark, quiet and slightly cooler (16 to 18°C is ideal)
- Leave your phone and other screens, paperwork or stress-inducing clutter outside the bedroom.
- Wind down and try to relax before bed. Avoid too much exercise (specifically aerobic activity) in the hour before sleep - although other activities you may do with a husband, wife or other consensual partner, appear to help, rather than hinder, sleep
Drink more water
Caffeine and alcohol can dehydrate you and interfere with sleep quality. Sugary and fizzy drinks are also often full of caffeine and can increase your risk of diabetes or impaired glucose tolerance. Diet drinks are also ultra-processed, so water is best. Aim for 2 to 3 litres, or 8 glasses per day.
Read a book
Reading fiction is good for your brain. There are studies showing that it improves empathy, and memory, and "cognitive reserve" – your brain's ability to cope with damage; all of which are protective against dementia. If you haven’t read a book like Three Men in a Boat by Jerome K Jerome, you should go and do that right now. If you have read it, read it again - it’s great. For those looking for more of a challenge and a Birmingham connection, try reading The Lord of the Rings and see if you can work out which bits were inspired by Tolkien’s childhood living near what is now the Five Ways Roundabout.
Make time for friends and family
Social connection protects against depression, cognitive decline, and stroke. Loneliness, on the other hand, is associated with a 40–50% increased risk of neurodegenerative conditions. So make time for the people you love (or even the ones you just tolerate).
Stop smoking and vaping
Smoking increases your risk of stroke, dementia, and multiple sclerosis, and it reduces the size of key memory structures like the hippocampus. Vaping is still relatively new, but early research suggests it may affect blood flow to the brain, concentration, and mental health. If you're trying to quit, get help. There is support out there, and you don’t have to do it alone.
Pump some iron
Resistance training isn’t just for biceps. Studies have shown that lifting weights (or doing bodyweight exercises like squats or push-ups) 2 or 3 times a week is associated with better memory, executive function, and slower brain ageing.
Eat some veggies
A Mediterranean-style diet — high in vegetables, fruit, legumes, whole grains, nuts, and olive oil — has been linked with a lower risk of stroke, cognitive decline, and dementia. You don’t have to go plant-based, but more plants and fewer ultra-processed foods is a great rule of thumb. This doesn’t work for root vegetables, but stir frying in a small amount of oil, seems to make everything palatable, even sprouts if you’re not usually a fan of these.
Take your pills
Whether it’s for blood pressure, diabetes, or cholesterol - taking your medication as prescribed can protect your brain. High blood pressure, especially in mid-life, is one of the biggest modifiable risk factors for stroke and dementia. So don’t skip your tablets - they only work if you actually take them.
Do some breathing exercises
Even just 5 to 10 minutes of slow breathing or mindfulness meditation each day can lower stress, reduce blood pressure, improve sleep, and enhance attention and mood. It’s free, doesn’t need any gear or expensive equipment, and you can do it almost anywhere. Breathe in…and out…as long as you remember to do both, you are golden.
Don't believe us?
Some much cleverer people than us have identified brain health as a key part of lifelong wellbeing. For a really comprehensive look at the subject you can read this document by the World Health Organization:
Last reviewed: 05 August 2025