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How to have a healthy brain: your daily checklist

To help you maintain a healthy brain, our neuroscientists have created a handy checklist.

Keeping Your Brain Healthy: Your Daily 5 Checklist

You’ve probably considered how you can look after your heart health or even your gut health - but have you ever stopped to think about how healthy your brain is?

The brain underpins and controls everything we do, so it’s arguably the most important organ in the body. With dementia cases on the rise, and with no treatment available, it’s more important than ever to protect our brain health as we age. In fact, studies show 4 in 10 cases of dementia could potentially be avoided or delayed with the right lifestyle choices. And making positive lifestyle changes doesn’t have to be complicated.


Dr Jenny Barnett (PhD), Five Lives Chief scientific officer, says: “By keeping your brain engaged and looking after your body, you can help slow down the ageing process. A healthy brain not only helps to keep you mentally sharp, but it could also help to minimise the risk of dementia.”

Next up, check out our handy daily checklist for maintaining a healthy brain, developed by our neuroscientists!

Five Lives Neuroscientists' Essential Daily Checklist for Boosting Brainpower:


  • 5+ portions of fruit and vegetables
  • 10-12 cups of water
  • 1 handful of nuts
  • 1 portion of oily fish (twice a week) or 1 daily omega-3 supplement

Mental stimulation

  • 15+ minutes of reading
  • 1 crossword, puzzle or brain game
  • BONUS: 15+ minutes learning a new skill or playing an instrument

Physical activity

  • 30 minutes of moderate-intensity exercise such as walking or light aerobics


  • 7 hours of sleep

Stress & mood

  • 10 minutes of morning sun
  • 15 minutes of daily meditation or relaxation
  • 1 social interaction or activity with a friend

Find out more about how to look after your brain health and take Five Lives’ risk assessment on the app.

This is not medical advice. Always check with your healthcare professional before making changes or taking supplements.

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Scientific Evidence*
Impact on Brain Health**
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How to have a healthy brain: your daily checklist

To help you maintain a healthy brain, our neuroscientists have created a handy checklist.

What does it mean to age well?

Ageing is inevitable but our quality of life as we get older is something very much within our control. It’s only natural for our bodies to slow down in later years, but the good news is that there are several health and lifestyle factors we can all address to ensure that we’re still able to lead the life we want as we age.

40% of dementia cases could be prevented or delayed.

Assess your brain's health and start preserving it now for better chances of preventing cognitive decline and dementia in the future.

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