Self-help guide
Small, steady habits that look after your brain.
A plain-language guide to brain health across a lifetime, written by our clinicians, on what the evidence says can help.
It is natural to wonder what you can do to look after your memory and thinking, especially if brain health runs in your family or you have noticed small changes.
This page is general information, written by our clinicians, to share what the evidence says about looking after your brain. It is not personal clinical advice and is not a way to diagnose yourself. If something specific is worrying you, the best next step is a conversation with your GP or with us.
The big picture
What is good for the heart is good for the brain
Your brain depends on a healthy blood supply. Much of what keeps your heart and blood vessels well also helps protect your memory and thinking over time.
Researchers who study how the brain ages, including Dementia Australia through its Your Brain Matters work and the international Lancet Commission on dementia prevention, point to the same broad message. A number of everyday health factors are linked to brain health across a lifetime, and many of them are things we can influence. The Stroke Foundation makes a related point, that looking after your blood vessels lowers the risk of stroke, which is itself one cause of changes in thinking.
Two ideas are worth holding onto. First, these steps reduce risk; they do not guarantee any particular outcome, and brain health is shaped by many things, including genetics and chance, that are outside anyone's control. Second, it is never too early and never too late. The Maintain Your Brain research from UNSW is built on the idea that supporting brain health is worthwhile at any age.
There is no single thing that protects the brain on its own, and no product, supplement or puzzle that can promise to prevent dementia. The evidence points to a pattern of healthy habits over many years, not a quick fix.
Things that can help
Steps the evidence supports
These are safe, everyday habits linked to better brain health over a lifetime. Think of them as ways to reduce risk, not as a checklist that has to be perfect. Small, steady changes add up.
- Move your body regularly. Regular physical activity is one of the most consistently supported steps for brain and heart health. Anything that gets you moving counts, and finding something you enjoy makes it easier to keep up.
- Protect your sleep. Good, regular sleep helps the brain rest and recover. If sleep is a struggle, our guide to sleeping better has practical, evidence-based steps.
- Look after blood pressure, cholesterol and diabetes. Keeping these well managed protects your blood vessels, and the brain relies on a healthy blood supply. Your GP can check these and work with you on a plan.
- Have your hearing checked and treated. Untreated hearing loss is linked to a higher risk of changes in thinking later in life. A hearing check is simple, and treatment, such as hearing aids where needed, can help you stay connected.
- Stay socially and mentally engaged. Staying connected to people, and keeping your mind active through learning, hobbies, conversation and meaningful activity, supports brain health across life.
- Don't smoke. Not smoking, or getting support to stop, is good for your blood vessels and your brain. Your GP and Quitline can help.
- Keep alcohol within guidelines. Staying within the Australian guidelines for alcohol is better for your brain than drinking more heavily. Your GP can talk through what that looks like for you.
- Look after your mood. Low mood and ongoing stress affect thinking and wellbeing, and getting support for them is part of looking after your brain. Our guide to lifting low mood and therapy service are here if you need them.
- Eat a balanced diet. A balanced diet, rich in vegetables, fruit, wholegrains and healthy fats, supports both heart and brain. There is no single "brain food"; it is the overall pattern that matters.
You do not need to do all of these at once, or do any of them perfectly. Choosing one change that feels manageable, and building from there, is a realistic and worthwhile way to start.
“It is never too early, and never too late, to be kind to your brain.”
When to seek more help
When to talk to someone
Looking after your brain health sits alongside good general healthcare, not instead of it. Some things are worth checking with a professional.
See your GP if you notice changes in your memory or thinking that worry you or the people close to you, or if changes are getting in the way of everyday life. Your GP is also the right person to check your blood pressure, arrange a hearing check, and review your general health. Most changes in thinking have many possible causes, some of them very treatable, so it is always worth looking into rather than waiting and worrying.
If you or someone you care about is in distress and needs support now, you do not have to manage it alone. You can call Lifeline on 13 11 14 at any time. In an emergency, or if someone's safety is at immediate risk, call 000.
Worried about memory or thinking?
If changes in memory or thinking are on your mind, a neuropsychological assessment can turn uncertainty into clear answers and a plan. Request an appointment, or call 0452 452 262. You do not need a referral for a private appointment.
Request an appointment Back to Neuropsychological assessmentThese are general resources to support your brain health, not personal medical advice. For advice about your own situation, please speak with your GP or with us.
Sources: Dementia Australia, Your Brain Matters and the BrainTrack resource (dementia.org.au). Livingston G, et al., the Lancet Commission on dementia prevention, intervention and care. Stroke Foundation (Australia), information on stroke risk and brain health (strokefoundation.org.au). Maintain Your Brain, University of New South Wales (UNSW). This page is general information, not a substitute for individual clinical advice, and is not a way to diagnose any condition.