6 ways to boost brain health

Brain fog, poor memory, and mental fatigue aren't just a case of getting older. Simple changes to what you eat and how you live can dramatically improve your mental clarity and cognitive function, as well as help protect you from brain related diseases later in life. Here are six ways that can transform how your brain feels and performs. 1. Swap polysaturated fats for saturated fats Polyunsaturated fats (PUFAs) from seed oils, including soy, canola, corn, sunflower, and rapeseed are highly unstable. They oxidise easily, especially at body temperature, producing free radicals that can damage neurons. Since the brain is about 60% fat, when PUFA becomes part of brain cell membranes, it makes them fragile and more prone to oxidative stress. This oxidative stress leads to the formation of lipid peroxides, toxic byproducts that inflame the brain. The consequences include impaired mitochondrial function, reduced neurotransmitter efficiency, and accelerated neurodegeneration, all of which contribute to brain fog and faster cognitive aging. Saturated fats, found in butter, coconut oil, and beef tallow are chemically stable and don't oxidize easily. When these fats make up brain cell membranes, neurons become more resilient to damage. Beyond structural support, saturated fats provide steady energy and help produce cholesterol, a key building block for brain hormones and cell repair. High PUFA consumption increases oxidative stress, making the brain more vulnerable. In contrast, a diet rich in saturated fats creates a stronger, more stable foundation for neurons, reducing free radical damage and supporting long-term cognitive function. 2. Support your gut health The connection between gut health and brain function is well-established, and it runs deeper than most people realise. The gut is often referred to as the second brain, and for good reason. It produces over 30 neurotransmitters, including around 90% of your serotonin and about 50% of your dopamine, both essential for mood regulation, focus, sleep, and emotional resilience. When the gut lining is compromised or the microbiome becomes imbalanced (due to stress, antibiotics, ultra-processed foods, or seed oils), it can trigger low-grade inflammation that reaches the brain. This inflammation contributes to common symptoms like brain fog, poor concentration, anxiety, and even depression. Supporting the gut is one of the most powerful, and overlooked, ways to improve cognitive function. Key gut-supporting foods include: Bone broth rich in glycine and gelatine, it helps repair and seal the gut lining Raw dairy provides beneficial bacteria, enzymes, and fat-soluble vitamins Fermented foods (in moderation) offer probiotics that help maintain microbial diversity Collagen-rich meats from joints and slow-cooked cuts support intestinal wall integrity Organ meats dense in B vitamins, zinc, and retinol which nourish gut tissue and detox pathways Maintaining a healthy gut microbiome and a strong gut lining doesn’t just support digestion, it builds the foundation for clearer thinking, improved memory, more stable energy, and a calmer, more focused mind. In short, if you want to think better, feel better, and age with clarity, start with the gut. Curious where to start? We have some resources... You don't need another overpriced probiotic or gut shot (our gut health guidemap) Read here 5 foods you think are healthy (but are secretly ruining your gut Read here Colostrum, the ancient remedy for gut health Read here 6 mistakes you're making to worsen your IBS Read here 5 "healthy" exercise supplements that are ruining your gut Read here 3. Eat more brain building nutrients Certain nutrients are especially important for brain function, and many people don't get enough of them from modern diets. Red meat Despite what you might have heard, red meat is one of the best foods for your brain. Grass-fed beef provides creatine, which fuels the energy centers in your brain cells. People who eat adequate creatine often experience better memory, faster thinking, and improved mental clarity, especially under stress. Red meat also contains taurine, an amino acid that helps balance brain chemicals and protects neurons from burning out under pressure. The iron in red meat carries oxygen to brain tissue. B12 supports the protective coating around nerve fibers. These nutrients work together to keep your brain sharp and resilient. Other key brain nutrients Egg yolks provide choline, which your brain uses to make acetylcholine, crucial for memory Fatty fish like salmon supply DHA omega-3s that keep brain cell membranes flexible 4. Step away from screens Constantly scrolling through short form content such as social media, reels, and short videos keeps your brain in a state of constant distraction. This “attention fragmentation” reduces your ability to focus, slows deep thinking, and can contribute to brain fog.  Spending extended periods on long-form tasks such as reading books, writing, learning a new skill, or working on a creative project strengthens neural pathways and improves cognitive stamina. When you dedicate hours rather than seconds to a single activity, your brain practices sustained attention, problem-solving, and memory retention. Practical tips: Schedule phone-free blocks during the day to engage in focused work or learning Read longer-form content such as books, essays, or research articles to deepen comprehension. Practice “deep work” sessions of 60–90 minutes without interruptions. Engage in creative hobbies such as writing, drawing, coding, or music which stimulate multiple brain regions. Take mindful breaks outdoors to reset your attention and reduce mental fatigue. By stepping away from short, scattered attention and embracing focused, longer-form activities, you train your brain for clarity, better memory, and sustained concentration. 5. Protect your brain with antioxidants Your brain uses a lot of energy, which creates harmful byproducts called free radicals. As we touched on earlier, these can damage brain cells and speed up mental aging. Antioxidants neutralise these harmful substances and protect your neurons. Best antioxidant sources for brain health Berries like blueberries are packed with compounds that cross into your brain and directly protect nerve cells. Dark chocolate (70% cacao or higher) contains flavonoids that improve blood flow to your brain.  Vitamin C is an amazing antioxidant, and getting this from acerola cherry provides a huge boost. Surprisingly, red meat provides carnosine, a powerful antioxidant that specifically protects brain tissue. Organ meats contain CoQ10, which supports the energy-producing structures in your cells. Brazil nuts and eggs provide selenium, a mineral that helps your body's own antioxidant systems work better. These foods work together to shield your brain from daily damage and keep your mind sharp as you age. 6. Move your body & prioritise sleep  Physical activity and quality sleep are two of the most powerful ways to improve brain function, yet they're often the first things we sacrifice when life gets busy. Why movement matters Exercise increases blood flow to your brain, delivering more oxygen and nutrients. It also triggers the production of BDNF, a protein that helps brain cells grow and form new connections.  Even as short as a daily  20 minute walk can improve memory and mental clarity but we recommend you do more walking than that if you can! The power of sleep During deep sleep, your brain activates its cleaning system, washing away toxic waste that builds up during the day. Poor sleep leaves these toxins in your brain, leading to fog and poor performance the next day. Create a sleep-friendly environment with blackout curtains and avoid screens for at least an hour before bed, block blue light as early as possible (7pm onwards) These simple changes can dramatically improve both sleep quality and next-day mental sharpness. Your brain has an amazing ability to improve at any age. These simple, practical changes can help you think more clearly, remember better, and feel mentally energised throughout your day.