Why supporting your brain health should start much earlier than you think...

By Laura O'Loughlin - Director of Brain Matters Allied Health
17th of Feb, 2026

It is common for people to hear (when they hit a certain age) that they should be doing all sorts of tasks to keep their brain 'active!' For example 'learning a new language!' or 'do more crossword puzzles' (both excellent suggestions). The hard truth is, keeping our brain stimulated should actually be starting in early adulthood, as some parts of our brains begin to change from just 30 years of age!

More and more studies are emerging suggesting that, although cognitive impairment and diseases like dementia only appear to manifest in people aged 6o+, the disease process begins much much earlier. From early adulthood (30's - 40's) the frontal lobe and hippocampus regions in our brains begin to shrink- these regions are responsible for our memory and spatial awareness as well as our higher level cognitive functions, such as reasoning, planning, problem solving and language production. 

From the ages of 50-6o onwards, we start see further changes to brain function. It is around this age that memory can further decline, as well as processing speed and word finding abilities. The 'housekeeping' processes of our brain also begins to slow; this housekeeping is responsible for clearing out the age related proteins which can build up in our brains and cause degenerative disease.

 

As the brain heads past its 80th decade, further shrinkage occurs across the brain, with further decline in all those very important cognitive functions mentioned earlier!

 

The important thing to note is; the more we use these parts of our brains, the less shrinkage we will experience; in fact, the brain is so incredible at adapting that it will actually grow more neuronal cells in regions we use more. For example, London cab drivers have been shown on MRI scans to have much larger hippocampus regions than the average person. This is due to their intensive training programme which requires that they memorise tens of thousands of streets and landmarks- making their memory and spatial awareness almost super human! 

 

Whether you're a millennial or a golden oldie- there are a number of things you can do to slow down and even reverse these brain changes, regardless of your age!

 

We have complied our top tips for supporting your brain health, based on our multidisciplinary approach to care:

​​​

TIP ONE: OPTIMISE NUTRITION FOR BRAIN HEALTH! 

We are what we eat (and drink)! The brain relies on a balanced diet and good hydration to function optimally. I'm sure you have noticed how differently you feel after eating McDonald's (maybe happy initially, followed by a sugar crash and general sluggishness) compared to a bowl of quinoa and roast vegetables (long lasting energy and better concentration). If you aren't sure what an optimal diet should look like, you can refer to The Australian Guide to Healthy Eating. Some vitamins and minerals needed for brain health are not always easy to obtain just through your diet (e.g. Omega 3's and magnesium) so daily supplements may be the way to go! Otherwise, here are some excellent brain foods you can incorporate into your day: 

- Fish, nuts and avocado (all rich in omega 3 fatty acids) 

- Pumpkin seeds and dark chocolate (very rich in magnesium and easy to snack on at your desk!)

- Nutritional yeast, yoghurt and eggs (all rich in vitamin B12)

- Vegetable oils and almonds (high in vitamin E) 

​

TIP TWO: KEEP YOUR LEGS STRONG! 

Time to hit the gym! Leg strength (higher muscle volume in the legs) has been linked to larger brain volume, more grey matter in the brain and better overall cognitive function. When we exercise our legs (our largest muscle groups) using heavy weights, 'myokines' are released, which promote brain growth through increased neuronal cell production. Pretty cool huh? Added bonus- keeping your legs strong throughout life will also decrease your risk of frailty/ falls as you get older. If you're not sure how to get started with your leg strength journey, you can consult an exercise physiologist or physiotherapist to find a workout that works for you! 

​

TIP THREE: STOP SCROLLING!
Now, I could whinge about this one all day, but I'll keep it simple. Increased screen time, particularly looking at short form content (Facebook and Instagram reels, Tik Tok etc.) has been correlated with mental fatigue, reduced attention and memory decline. This is obviously a relatively new problem, but it is by far one of my biggest concerns as a clinician. Spending hours of the day watching short videos (and being bombarded by ads) might feel good in the moment due to the brief rushes of dopamine, but this content is extremely under-stimulating for our minds. Our top tip is to implement time limits on some of the more 'time wasting' apps (or do away with social media all together) and redirect your focus onto more stimulating brain tasks (and no, candy crush doesn't count I'm afraid!)

​

TIP FOUR: DO TASKS & ACTIVITIES THAT 'FEED' YOUR BRAIN!

There are a variety of activities that are stimulating to the brain by helping to improve cognitive function and promote neuroplasticity. I have listed some of my personal favourites below!

- Reading books (improves attention span, concentration and expands vocabulary!)

- Painting / crafting (utilising creativity is very good for brain health!)

- Going for a 20 minute walk daily with NO distractions (this promoted mindfulness, helping to reduce stress)

- Doing jigsaw puzzles, sudoku puzzles and crossword puzzles (to frontal lobe function and language production) 

- Learning a new language (It's never too late... I started last year and now- Io parlo molto bene Italiano!)

- Regular exercise such as swimming, pilates or gym (consult with a medical professional before starting new exercise forms)

​- Avoid the calculator & try to do mini maths yourself (e.g. figuring out how much that bag with 20% off comes down to...)

- Write for 15 minutes a day (journalling, shopping list, to do list - you name it! Studies have shown those who write everyday experience lower rates of cognitive impairment / dementia- Bad news, typing doesn't count so, time to reclaim your pen license!) 

​​- Socialising with friends / family frequently (lack of socialisation is a leading risk factor for diseases like dementia!) 

 

If you want to learn more about how to promote general brain health and well being, or your'e worried about your cognition / the cognition of a loved one, get in contact with our team today to see how we can help!​​​​

​

​