5 Ways to Fire Up Your Brainpower

What are the best healthy habits to shield your grey matter and protect you from cognitive decline?

Dr Michael Valenzuela, research fellow in regenerative neuroscience at the University of New South Wales and author of It's Never Too Late to Change Your Mind ($29.95, ABC Books), lists his top 5 tips:

1. Take the pressure down

"Remember the simple equation: strong heart equals strong brain," says Valenzuela. Have a GP check your blood pressure, and, if your reading is high, find out what you can do to take the heat out of the kitchen. The Heart Foundation recommends steering clear of high-sodium foods and getting into exercise that raises your heart rate but keeps it beating at an even pace, such as brisk walking, low-paced swimming or cycling.

2. Exercise your mind

"Use it or lose it" is the catchcry of many neuroscientists. One way to use it is by being social, which calls upon different parts of your mind. Those who practise a mental task with other people obtain greater benefits than those who go it alone. "Start a new pastime, hobby or leisure activity that stimulates your brain and body and that includes other people!" says Valenzuela.

3. Eat oily fish two or three times a week

Eating oily fish works wonders for your heart health and is therefore highly likely to do to the same for your brain, says Valenzuela. Some omega-3 oils, such as Docosahexaenoic acid (DHA), may have a direct neuroprotective effect; DHA forms a major part of the outer membrane of brain cells. It may also play an anti-inflammatory role.

4. Drink the Mediterranean way

Regular consumption of small amounts of alcohol has a protective effect on your grey matter, concludes research from The University of Western Australia published in the journal Maturitas earlier this year. "There may be minor benefits from having alcohol in modest, regular amounts. If you do drink, include a glass or two with your meal a few times a week," Valenzuela says.

5. Amp up your antioxidant intake

Western diets are high in processed foods, so make a pre-emptive strike against your risk of disease: include two serves of brightly coloured fruit and vegies in your diet every day. The reason? Bright fruit is rich in antioxidants, which mop up free radicals—'biological vandals' that damage cells, including brain cells. Capsicum, chillies and citrus fruits are all stellar picks, suggests Valenzuela.

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