Ageing is a privilege, but it’s no secret that our brains change as the years roll on – and no LED mask or night cream can turn back the clock on cognitive health. The good news? There are plenty of simple lifestyle tweaks that can help keep our minds sharp and resilient. And for midlife women, this matters more than ever: Alzheimer’s Research UK reports that 65% of people living with dementia in the UK are women.
From what we eat to how we move – and even the ways we challenge our minds – these everyday habits can make a meaningful difference. Here are the easy brain-boosting strategies to start now.
7 easy ways to improve brain health in midlife and beyond
Learn a language
A recent survey of women over 50 found that nearly a third are keen to learn a new language – and it’s a smart move for brain health.
Studies show that bilingual adults tend to have higher levels of white matter in the brain, supporting sharper communication between different regions. Even starting later in life can strengthen both short- and long-term memory.
The takeaway? Pick up that app or evening class you’ve been meaning to try. Little-and-often practice can help keep your mind agile for years to come. Oui, oui!
Up your magnesium
Magnesium is something of a wonder nutrient. Not only is it great for aiding sleep and relaxation, but cognitive psychologist Natalie Mackenzie sings its praises for brain health, too.
“Aim to eat magnesium-rich foods daily,” she says. “Magnesium is neuroprotective and may also help support healthy blood pressure, which is a risk factor for dementia.”
You’ll find it in everyday staples such as spinach, bananas, skin-on potatoes, broccoli, salmon, brown rice, cheese, dark chocolate and avocado.
Ringfence time to move more
When work and caring responsibilities pile up, even thinking about exercise can feel exhausting. The good news? You don’t need high-intensity workouts to support a sharper mind.
Research shows that gentler movement — think walking, yoga or tai chi — can improve memory and overall brain health. Even 20 minutes a day is enough to make a noticeable difference, so block out a small window and keep it consistent.
Natalie agrees and adds that movement is one of the most important things we can do for our cognitive wellbeing. “Exercise has been shown to increase the size of our hippocampus – which can shrink with age – so get moving to literally grow your brain.”
Stand on one leg (yes, really)
It may feel a little odd at first, but balancing on one leg is surprisingly effective for brain health. This simple move counts as sensorimotor training — exercises that challenge the connection between body and brain.
A recent study in Frontiers in Psychology found that this type of training is particularly effective for improving balance, strength, mobility and coordination. Try it while brushing your teeth or waiting for the kettle to boil.
Want to add an extra challenge? Try balancing with your eyes closed too.
Drink more water
It sounds obvious, but did you know the human brain is made of around 75% water? Our brains need to stay hydrated to function properly.
In fact, even mild dehydration can negatively affect attentiveness, decision-making and short-term memory. The NHS recommends drinking 6-8 glasses of H2O a day. A hydrated brain is a happy brain.
Prioritise quality rest
Sleep can be one of the trickier pillars of wellbeing, and many of us don’t get the quality rest we need. Yet it’s essential for clear thinking.
“To function well cognitively, we need sleep – restful, consistent, good-quality sleep,” says Natalie. “Long-term sleep issues have been linked to a higher risk of dementia, but sleep is when the brain ‘magic’ happens: we filter memories, repair neural pathways and support neuroplasticity.”
Natalie’s advice is simple: keep your routine steady, aiming to go to bed and wake up at the same time each day.
Sniff out aromatherapy
We all know how powerful a smell can be – the scent of fresh bread that takes you straight back to a childhood holiday, or a spritz of someone’s perfume that instantly feels comforting. That’s because our smell pathways are closely linked to the parts of the brain involved in memory and emotion.
Interesting new research backs this up. A study in Frontiers in Neuroscience found that breathing in certain essential oils at night was linked with better sleep and improved cognitive function. Participants even showed significant boosts in memory and attention – a whopping 226% increase. It’s a simple tweak, but adding a scent like lavender to your bedtime routine could give your brain a gentle helping hand.
In a nutshell
The reality is that life is busy, and the idea of adding more to your routine can feel overwhelming. But while doomscrolling and convenience eating might seem like the easier options in the moment, small intentional habits can make a real difference over time.
Building in pockets of cognitive calm — whether that’s cooking a nutrient-rich meal, using a calming scent in the evening or trying something mentally engaging like a new language — supports your brain in ways you’ll feel now and in the years ahead.
Keep it calm and consistent and your mind will thank you for it.
