Could your everyday habits be affecting your brain?

We have spent the past few weeks talking about memory, dementia, Alzheimer’s disease and why recognising changes early matters. But as Alzheimer’s Month comes to a close, perhaps there is another question we should ask ourselves: What are we doing for our brains while we are still healthy?

When we talk about our health, we often think about our heart, our blood pressure, our blood sugar, our weight and other parts of the body. We worry when our blood pressure is high, we check our blood sugar, we try to eat better and some of us make New Year resolutions to start exercising. But how often do we stop to think about the health of the organ that allows us to do all these things in the first place?

The brain does not suddenly become important when we turn 70. It has been working for us from the moment we were born. It helps us learn, remember, make decisions, regulate our emotions, communicate with others, move our bodies and navigate the ordinary demands of everyday life. Yet, we sometimes pay attention to it only when something begins to go wrong.

The good news is that caring for your brain does not necessarily require expensive supplements, complicated routines or a perfect lifestyle. Some of the things that support brain health are surprisingly ordinary.

Think about movement, for example. Physical activity is not only about losing weight or keeping our bodies looking a certain way. Regular physical activity supports cardiovascular health and blood flow, and what is good for the heart is generally good for the brain too. You do not necessarily need to become a professional athlete. Walking, dancing, gardening, exercising, taking the stairs and simply finding ways to move more during the day can all count.

Then there is sleep. We often treat sleep as something we can sacrifice whenever life becomes busy. “I will sleep when I finish this work.” “Let me just answer these messages.” “There is still so much to do.” Before we know it, we have turned sleeping for seven or eight hours into a luxury rather than a basic part of caring for ourselves. But the brain needs sleep. Sleep plays an important role in memory, learning, attention and overall brain function. Constantly running on very little sleep is not a badge of honour.

What about what we eat? There is no single food that can magically prevent Alzheimer’s disease, and we should be careful whenever someone promises a miracle food or supplement for the brain. However, a balanced diet that supports heart and blood vessel health also supports brain health. Fruits and vegetables, whole grains, legumes, nuts, healthy sources of protein and generally sensible eating habits are far more useful than chasing the latest “brain boosting” product.

And then there are conditions we sometimes take too casually. High blood pressure and diabetes, for example, are common health problems, but they are not conditions we should simply accept as part of getting older. Over time, poorly controlled cardiovascular and metabolic conditions can affect the blood vessels and the brain. This is one reason regular medical checks and proper management of conditions such as hypertension and diabetes matter.

There is also the issue of smoking and excessive alcohol use. We sometimes think about their effects on the lungs, liver or heart, but the brain is not separate from the rest of the body. What affects our general health can also affect our brain health.

But brain health is not only about what we eat, how much we exercise or what is happening inside our blood vessels. Our brains are social organs too.

A meaningful conversation, spending time with people we care about, belonging to a community, participating in activities and maintaining social connections can all contribute to our wellbeing. This is particularly important as we grow older. Sometimes, when people retire, lose a spouse or their children move away, their social world can become much smaller without anyone noticing.

And we should not underestimate the importance of keeping the mind engaged. Learning something new, reading, solving problems, playing games, creating music, having stimulating conversations, learning a new skill or simply remaining curious can give the brain opportunities to keep working in different ways. You do not have to buy an expensive “brain training” programme. Sometimes, learning how to use a new technology, trying a new recipe or learning a new song can become an opportunity to challenge yourself.

There is also something we often forget: take care of your emotional health. Life can be demanding. We carry work, family responsibilities, financial worries, relationships and the expectations of other people. Sometimes we are so busy caring for everyone else that we forget that our own minds need care too. Persistent stress, depression and anxiety can affect sleep, concentration, memory and overall wellbeing, so seeking help when you are struggling is also part of taking care of your brain.

For many of us, especially in our culture, we are good at enduring. We tell ourselves, “I can handle it.” We keep going. We keep showing up. We keep taking care of everyone. But strength does not mean ignoring what your mind and body are telling you.

Perhaps the bigger lesson from Alzheimer’s Month is that brain health is not something we should leave until old age. It is a lifelong conversation. We cannot control every factor that influences whether someone develops dementia. Age and genetics, for example, are not things we can change. Healthy habits also cannot guarantee that a person will never develop Alzheimer’s disease. But there are things within our control that can support our overall brain and cardiovascular health and may help reduce the risk of cognitive decline.

So, as this month comes to an end, perhaps do not ask yourself, “What miracle can I take for my brain?” Instead, ask yourself, “What small thing can I do differently?”

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Maybe it is finally checking that blood pressure you have been ignoring. Maybe it is taking a walk instead of sitting all evening. Maybe it is getting the sleep you have been postponing. Maybe it is reducing the alcohol. Maybe it is learning something new. Maybe it is reconnecting with an old friend. Maybe it is asking for help with the stress you have been carrying quietly for months.

Your brain has carried you through every conversation, every decision, every relationship, every achievement, every disappointment and every chapter of your life. You do not have to wait until something goes wrong before you start caring for it.

Alzheimer’s Month may be coming to an end, but our responsibility to our brains does not end with September.

Take care of your brain today. The future you may be grateful that you did.