SITTING STILL

 

"When we sit for long periods (more than three hours), our inactivity leads to reduced blood flow to the brain and less oxygenation and nutrient¹ supply," says Dr Jenny Brockis, author of Future Brain: The 12 Keys to Create Your High-Performance Brain.

 

"This leads to reduced brain activity in the part of the brain we use for heavy-duty thinking, planning, ¬organising and decision-making."

 

ACTION: Take brain breaks by getting up to stretch and move around every 30 minutes. The new FitBit Alta monitors your movements and prompts you to move.

 

FAST FOOD

 

"The quickest way to stuff up our brains is to stuff our bodies with fast food," says Dr Brockis.

 

"Too much sugar, trans fat and salt leads to greater inflammation and brain shrinkage."

 

ACTION: Eat fresh and unprocessed foods as much as you can.

 

DRINKING ALCOHOL REGULARLY

 

Regular drinking lowers the levels of serotonin in your brain and can lead to depression, says Dr Sarah Jarvis, GP and medical adviser² to alcohol -education charity Drinkaware.

 

ACTION: Many medical experts recommend taking regular days off from drinking to ensure you don't become addicted³. However, it's important not to assume that taking a break means it's OK to drink to excess the rest of the time.

 

EATING SUGAR

 

It's tempting⁴ to reach for a can of cola or a bar of choc when your body and brain is flagging, but excess sugar is associated with obesity⁵ and Type 2 diabetes⁶, both risk factors for cognitive⁷ decline and dementia, says Dr Brockis.

 

ACTION: Boost your glucose⁸ levels (and cognitive stamina) with the carbohydrates⁹ found in fruit and vegetables instead, says Dr Brockis. "Eating a small banana will do the trick, as will snacking on blueberries, shown to boost memory and concentration for up to five hours.

 

BEING OVERWEIGHT

 

"Minding your mind includes minding your weight," says Dr Brockis. "Obesity shrinks the brain and is also a risk factor for cognitive decline." Studies have shown having more fat tissue leads to a greater release of cytokines, messenger proteins that contribute to greater brain atrophy¹⁰ (decline) in areas linked with executive function, learning and memory."

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