Skip to content
Close (esc)


Use code NEW15 to save 15% on your 1st order. FREE UK next day delivery if you order before 3PM . FREE USA delivery 5-7 days.

how to keep your brain healthy Free brain health guide brain health tips how to improve brain function brain stimulating activities

How to keep your brain healthy: 30 days of scientific brain health tips

Published Dec 21, 2022 | Updated Feb 8, 2024

Building a healthy brain involves eating brain-healthy foods and performing brain stimulating activities consistently over time. Though it may take 66 days to build a habit [1], you can start investing in your cognition today. The Global Council on Brain Health (2022) has listed 6 pillars of brain health [1] involving: 

  1. Eating right
  2. Getting restorative sleep
  3. Regular exercise
  4. Managing stress
  5. Exploring stimulating activities
  6. Being socially connected

Below is a 30-day free brain health guide on how to improve brain function that includes all six pillars:


30 days of better brain health


Day 1

Want an alertness boost? Try 30g dark chocolate

A pleasurable treat in the alertness toolkit! Flavonoids (nutrients in cocoa) increase brain blood flow by 60% in 2 hrs [20]. Better alertness & reaction times [65]. Benefits galore at 70% cocoa

Day 2

20 mins walk a day keeps Alzheimer's at bay

Maintain sharpness as you age! 2.5 hrs/week brisk walking reduces Alzheimer’s risk by 33% [6]. 3800 steps/day reduced the risk by 25% [23]. An easy habit to create & uphold

Day 3

Increase L-theanine to aid relaxation

Green tea's L-theanine helps the nervous system relax without being sedative. 200mg induces relaxation even after 3 hours[66]. Our 250mg capsules provide 15-20 teacups worth L-theanine from only £15.99. Additional 15% off your 1st order using code NEW15

Day 4

10-min meditation to top up self-esteem

Mindful meditation improves self-esteem by lowering negative thoughts [39]. It's a tool to help you access positive emotions. Another plus? Get a better focus with less mind wandering [40]. Read more here

Day 5

Improve concentration by increasing choline

Nutrient found in eggs, salmon, and mushrooms. It is used to make acetylcholine, the learning & attention brain chemical. Another way to make it is through supplemental Alpha GPC (41% choline). It works quick- levels increase in 1-3 hours [26]. Boosting acetylcholine  will supercharge your reaction time & long-term memory [27]. Read more here

Day 6

Eat 6-7 pcs of walnuts daily to make new brain cells

Walnuts have over 10 brain-benefiting nutrients+healthy fats. Eating 6-7 pieces (50g) can help you reap multiple benefits. Walnuts help keep the memory area in good shape by maintaining chemical balance. Also, protects brain against inflammation and damage, increases levels of BDNF (protein that makes new brain cells) [17]

Day 7

Sleep for 7-8 hrs for a clean & smart brain

During sleep, your brain reviews information learnt during waking hours & stores it in long term memory [21]. Brain’s cleaning fluid fills your brain during sleep and washes out waste materials [22], which is why you wake up feeling refreshed after a good night’s rest. 

Sleeping 7-8 hours lowers dementia risk by half compared to sleeping less than 5 hours [5].

Day 8

Get more: 5-HTP→serotonin→happiness

Protein building block, tryptophan is found in tofu, cheese, and chicken. It is converted to 5-HTP and then to serotonin to boost mood.

Taking the smallest 100mg nutrient-dense 5-HTP is an efficient way to increase serotonin safely & naturally. More serotonin=more happiness. Read more here

Day 9

Go sober for a calm and balanced brain

Grape juice, especially Concord grape juice, contains high amounts of nutrients (anthocyanins) that nourish your brain with increased blood flow [51]

Alcohol disturbs the balance of brain chemicals, increases cortisol (stress hormone) by 5 times [48][49][50]. Read more here.

Swap alcohol with grape juice- your brain will thank you. 

Day 10

Quick stress resilience? A 5-min cold shower

Cold showers (5 mins, 12°C) equips the body’s stress response to better adapt to other stress [62]. Like a quick training session to make you more resilient. This can also feel rewarding, because swimming in cold water (14°C, 1 hr) increases dopamine (reward and pleasure brain chemical) levels by 250% and decreases stress hormone cortisol [63]. Good feels with low stress, a win-win situation.

Day 11

Blueberry: To protect your brain & its memory

Blueberries’ nutrients (anthocyanins) increase blood flow to the brain, improving activity in memory and decision-making areas. Also fights inflammation to protect brain cells [13][14]. Just 1 cup/day can bring these benefits.

Nourish☑Nurture☑ Protect☑

Day 12

Gain happiness with a portable sun-in-a-box

Get your own sunshine using a light box. Light therapy adjusts sleep/wake cycle during dark days, by imitating sunlight to regulate body clock. It increases serotonin levels (light dependent) [35], to put you in a good mood. Light therapy reduced depressive symptom in 60% of those using it [36] Read more here.

Day 13

Turn up brain defence by >50%: Swap meat for plant-based meals

Plant-based diet decreased cognitive impairment risk by 55% [18] Rich in vitamins B, K, C, E, fibre, and antioxidants (neutralize harmful compounds). B vitamins speed up energy & brain chemicals production. Vitamins C & E neutralize harmful compounds to protect brain cells. Vitamin K helps produce new brain cells and forms their protective layer [19] Read more here

Day 14

Dance your way to 75% lower dementia risk

Regular dancers have 75% lower dementia risk [31]. As you dance, your brain joins in, connecting multiple brain networks, making them stronger. It helps improve attention and muscle memory [32]. Dance for 90 mins, twice a week 

Day 15

Turmeric+black pepper = dial down inflammation

Turmeric’s active ingredient, curcumin,  helps reduce inflammatory processes in the brain cells to defend from damage. Black pepper's piperine boosts its absorption by 2000%[64]. This super combo helps clear up Alzheimer’s harmful compounds [67], providing extra protection

Day 16

Get social for a stronger, connected brain

Socially active people have 70% less cognitive decline [41]. Spending time with loved ones can make you happy and your brain healthy.

Social interaction activates and connects multiple brain networks, including the reward and pleasure area [42], making it a fulfilling experience.

Day 17

Spill away harmful brain chemicals with EVOO

Extra virgin olive oil (EVOO)  has oleuropein (Antioxidant-neutralizes harmful compounds) which increases clearance of Alzheimer’s chemicals & prevents their accumulation [10][11]. Swap your regular oil for 30g EVOO- a simple swap to upgrade brain protection.

Day 18

Boost motivation with tyrosine-made dopamine

Dopamine, your reward and pleasure brain chemical keeps you motivated and fearless, helping you take beneficial risks [52][53]. Tyrosine (protein building block) is converted to dopamine in the brain. It is found in tofu, milk, and beef. Supplemental form can increase dopamine in 1 hour- a quick hack to enjoy dopamine’s benefits. Read more here

Day 19

Spend 20 mins in nature to be 20% stress-free

Spending time in nature decreased cortisol (stress hormone) levels by 20% [33]. Nature settings provide a break from high-attention tasks. They restore evolutionary connection to openness and freedom [34], an easy path to zen mode in 20 minutes

Day 20

Low blue light=More restful sleep=Revived you

At night, light causes waking-up effect and affects body clock. Blue light from screens and room lights reduces melatonin (sleep hormone) availability [30]. At night, the body makes melatonin from serotonin. Taking 5-HTP, the direct building block of serotonin can help. More serotonin makes more melatonin so you can get the restful sleep you deserve. Read more here

Day 21

Want to activate your brain in 4 months? Pick up a new language

Learning a language involves multiple brain networks & strengthens them. Stimulates and improves memory, reasoning, speech, and processing in 4 months [28]. A good way to make your brain a heavy-weight champion

Day 22

Go low on sugar to keep your brain bigger

2 months of high sugar intake decreases BDNF, a protein that produces new brain cells and connections. Sugar shrinks memory and learning areas [15][16]. Remember: skipping the sugar keeps the brain bigger. Aim to stay under 30g. Read food labels, go for low sugary drinks, use fruits & spices to sweeten meals. Read more here.

Day 23

Want to improve reaction time? And focus better? Do your push ups

Want to get a stronger brain physically and mentally? Exercise! Resistance training like sit-ups, squats, push-ups & planks, increases reaction time, attention and hand-eye coordination. [43][44][45]. Improving physical fitness increases brain size, promotes strong brain cell growth. Aim for 30 mins, 3 times a week. 

Day 24

Get life goals to increase brain's shelf life

Purpose of life is associated with lower cognitive decline, and better engagement in healthy behaviours [46]. Having a purpose in life increased connections between brain areas of self-awareness and motivation, decreased loneliness, improved stress response [47]. A great investment for a fulfilled brain.

Day 25

Reading for 1 hr/day=6 yrs of brain insurance

Reading just once a week helps to decrease cognitive decline 6 years on [59]. Reading activates different areas of the brain, and constant messages sent across reinforces these areas. It strengthens the part that connects the two sides of the brain, promoting strong connections [60][61], as an all-rounded brain shield

Day 26

Eat plant-based whole foods for 20% less dementia risk

Processed foods are high in sugar, salt, & unhealthy fats, low in fibre and plant nutrients. Processed meat increased Alzheimer’s risk by over 50%. Eating 20% of calories from processed foods decreased cognitive skills by 25% [54][55]. Replacing 10% of calories from processed foods with healthy options decreased Alzheimer’s risk by 20% [56]. A small swap for a big benefit!

Day 27

Relax 20% better by practising 1 hr of yoga

Yoga increases activity and size of memory area and increases connectivity between different brain areas. It provides 2-in-1 benefits where it helps to disengage from stressful responses and improve focus [37]. Practising yoga for an hour, 3 times/week increases GABA (relaxation brain chemical) by 13%-27% [38]

Day 28

Eat oily fish/algal oil for a renewed brain

1 serving of fish/week lowers Alzheimer’s risk by 60%. Talk about big perks from small changes! It Increases volume of brain areas responsible for memory [3][4]. DHA (from fish/algal oil) is the predominant brain fat, promotes structural integrity, increases brain blood flow, helps produce new brain cells, decreases harmful compounds production [8, 9]. Its a full brain makeover.

Day 29

Jigsaw puzzles: A brain gym + stress relief

Jigsaw puzzles employ multiple brain skills like object placement, processing, memory, reasoning. Regular activation of brain skills improves cognition long term. Also, helps cope with stress, in the form of a time out and improves mood [29] Like a brain gym and a spa wrapped in one activity.

Day 30

Volunteer for social & emotional brain health

Regular volunteers had lower levels of inflammation (lesser inflammation=healthier brain) [24]. It boosts social connection and emotional wellbeing [25], making you feel fulfilled. Do it at least once/month.



  1. AARP. (2022). Global Council on Brain Health Resource Library
  2. Gardner, B., Lally, P., & Wardle, J. (2012). Making health habitual: the psychology of 'habit-formation' and general practice. The British journal of general practice : the journal of the Royal College of General Practitioners62(605), 664–666.
  3. Morris, M.C. et al. (2003). Consumption of Fish and n-3 Fatty Acids and Risk of Incident Alzheimer Disease. Archives of Neurology, [online] 60(7), p.940. 
  4. Raji, C.A. et al. (2014). Regular Fish Consumption and Age-Related Brain Gray Matter Loss. American Journal of Preventive Medicine, 47(4), pp.444–451.
  5. Robbins, R. et al. (2021). Examining sleep deficiency and disturbance and their risk for incident dementia and all-cause mortality in older adults across 5 years in the United States. Aging, 13(3), pp.3254–3268.
  6. American Academy of Neurology (2022.). Physical Fitness Linked to Lower Risk of Alzheimer’s Disease. [online]
  7. Mason, R. (2001). 200 mg of Zen: L-Theanine Boosts Alpha Waves, Promotes Alert Relaxation. Alternative and Complementary Therapies, 7(2), pp.91–95. 
  8. Morris, M.C. et al. (2003). Consumption of Fish and n-3 Fatty Acids and Risk of Incident Alzheimer Disease. Archives of Neurology, [online] 60(7), p.940. 
  9. Lee, B. et al. (2018). Effect of Varying Concentrations of Docosahexaenoic Acid on Amyloid Beta (1–42) Aggregation: An Atomic Force Microscopy Study. Molecules, 23(12), p.3089.
  10. Mikami, T. et al. (2021). Olive leaf extract prevents obesity, cognitive decline, and depression and improves exercise capacity in mice. Scientific reports11(1), 12495.
  11. Martorell, M. et al. (2016). Potential Therapeutic Effects of Oleuropein Aglycone in Alzheimer's Disease. Current pharmaceutical biotechnology17(11), 994–1001.
  12. McDonough, I.M. et al. (2015). The Synapse Project: Engagement in mentally challenging activities enhances neural efficiency. Restorative Neurology and Neuroscience, 33(6), pp.865–882. doi:10.3233/rnn-150533.
  13. Manolescu, B. N. et al. (2019). Dietary Anthocyanins and Stroke: A Review of Pharmacokinetic and Pharmacodynamic Studies. Nutrients11(7), 1479.
  14. Miller, M. G. et al. (2018). Dietary blueberry improves cognition among older adults in a randomized, double-blind, placebo-controlled trial. European journal of nutrition, 57(3), 1169–1180
  15. Beilharz, J. et al. (2015). Diet-Induced Cognitive Deficits: The Role of Fat and Sugar, Potential Mechanisms and Nutritional Interventions. Nutrients, 7(8), pp.6719–6738
  16. Pase, M.P. et al. (2017). Sugary beverage intake and preclinical Alzheimer’s disease in the community. Alzheimer’s & Dementia, 13(9), pp.955–964. 
  17. Poulose, S. M. et al. (2014). Role of walnuts in maintaining brain health with age. The Journal of nutrition144(4 Suppl), 561S–566S.
  18. Zhu, A. et al. (2022). Plant-based dietary patterns and cognitive function: A prospective cohort analysis of elderly individuals in China (2008-2018). Brain and behavior12(8), e2670
  19. Ding, H. et al. (2022). Plants, Plants, and More Plants: Plant-Derived Nutrients and Their Protective Roles in Cognitive Function, Alzheimer's Disease, and Other Dementias. Medicina (Kaunas, Lithuania)58(8), 1025.
  20. Martín, M. A. et al. (2020). Effect of Cocoa and Cocoa Products on Cognitive Performance in Young Adults. Nutrients12(12), 3691.
  21. Simon, K. C., Nadel, L., & Payne, J. D. (2022). The functions of sleep: A cognitive neuroscience perspective. Proceedings of the National Academy of Sciences of the United States of America119(44), e2201795119.
  22. Xie, L., Kang, H., Xu, Q., Chen, M.J., Liao, Y., Thiyagarajan, M., O’Donnell, J., Christensen, D.J., Nicholson, C., Iliff, J.J., Takano, T., Deane, R. and Nedergaard, M. (2013). Sleep Drives Metabolite Clearance from the Adult Brain. Science, 342(6156), pp.373–377.
  23. Del Pozo Cruz, B., Ahmadi, M., Naismith, S. L., & Stamatakis, E. (2022). Association of Daily Step Count and Intensity With Incident Dementia in 78 430 Adults Living in the UK. JAMA neurology79(10), 1059–1063.
  24. Bell, M. J., Ferraro, K. F., & Sauerteig-Rolston, M. R. (2022). Volunteer Engagement and Systemic Inflammation: Does Helping Others Benefit Oneself?. The Gerontologist62(10), 1477–1485.
  25. Tang, F., Choi, E., & Morrow-Howell, N. (2010). Organizational support and volunteering benefits for older adults. The Gerontologist50(5), 603–612.
  26. Frank, K. et al. (2022). Alpha-GPC Research Analysis. [online]
  27. Haam, J. et al. (2017). Cholinergic modulation of the hippocampal region and memory function. Journal of Neurochemistry, 142, pp.111–121. 
  28. Bubbico, G. et al. (2019). Effects of Second Language Learning on the Plastic Aging Brain: Functional Connectivity, Cognitive Decline, and Reorganization. Frontiers in neuroscience13, 423.
  29. Fissler, P. et al. (2018). Jigsaw Puzzling Taps Multiple Cognitive Abilities and Is a Potential Protective Factor for Cognitive Aging. Frontiers in aging neuroscience10, 299.
  30. Shechter, A. et al. (2018). Blocking nocturnal blue light for insomnia: A randomized controlled trial. Journal of psychiatric research, 96, 196–202.
  31. Verghese, J. et al. (2003). Leisure activities and the risk of dementia in the elderly. The New England journal of medicine348(25), 2508–2516.
  32. Bergland, C. (2013). Why Is Dancing So Good for Your Brain? Psychology Today.
  33. Hunter, M. R. et al. (2019). Urban Nature Experiences Reduce Stress in the Context of Daily Life Based on Salivary Biomarkers. Frontiers in psychology10, 722.
  34. Ewert, A., & Chang, Y. (2018). Levels of Nature and Stress Response. Behavioral sciences (Basel, Switzerland)8(5), 49.
  35. Campbell, P. D. et al. (2017). Bright Light Therapy: Seasonal Affective Disorder and Beyond. The Einstein journal of biology and medicine : EJBM32, E13–E25.
  36. Eastman, C. I. et al. (1998). Bright light treatment of winter depression: a placebo-controlled trial. Archives of general psychiatry, 55(10), 883–889.
  37. Gothe, N. P. et al. (2019). Yoga Effects on Brain Health: A Systematic Review of the Current Literature. Brain plasticity (Amsterdam, Netherlands)5(1), 105–122.
  38. Streeter, C.C. et al. (2010). Effects of Yoga Versus Walking on Mood, Anxiety, and Brain GABA Levels: A Randomized Controlled MRS Study. The Journal of Alternative and Complementary Medicine, 16(11), pp.1145–1152.
  39. Moore, A. et al. (2012). Regular, brief mindfulness meditation practice improves electrophysiological markers of attentional control. Frontiers in human neuroscience, 6, 18..
  40. Vibe, M. et al. (2017). Mindfulness‐based stress reduction (MBSR) for improving health, quality of life and social functioning in adults: a systematic review and meta‐analysis. Campbell Systematic Reviews, 13(1), pp.1–264. 
  41. James, B. et al. (2011). Late-Life Social Activity and Cognitive Decline in Old Age. Journal of the International Neuropsychological Society, 17(6), 998-1005.
  42. Hari, R. et al. (2015). Centrality of Social Interaction in Human Brain Function. Neuron88(1), 181–193.
  43. Holthoff, V.A. et al. (2015). Effects of Physical Activity Training in Patients with Alzheimer’s Dementia: Results of a Pilot RCT Study. PLOS ONE, 10(4), p.e0121478.
  44. Pa, J. et al. (2022). Effects of Sex, APOE4, and Lifestyle Activities on Cognitive Reserve in Older Adults. Neurology.
  45. Domingos, C. et al. (2021). Effects of physical activity on brain function and structure in older adults: A systematic review. Behavioural Brain Research, [online] 402, p.113061.
  46. Wingo, A. P. et al. (2020). Purpose in life is a robust protective factor of reported cognitive decline among late middle-aged adults: The Emory Healthy Aging Study. Journal of affective disorders263, 310–317. 
  47. Mwilambwe-Tshilobo, L. et al. (2019). Loneliness and meaning in life are reflected in the intrinsic network architecture of the brain, Social Cognitive and Affective Neuroscience, Volume 14, Issue 4
  48. Brousse, G. et al. (2012). Alteration of Glutamate/GABA Balance During Acute Alcohol Withdrawal in Emergency Department: A Prospective Analysis. Alcohol and Alcoholism, 47(5), pp.501–508.
  49. Keedwell, P.A. et al. (2001). Salivary cortisol measurements during a medically assisted alcohol withdrawal. Addiction Biology, 6(3), pp.247–257.
  50. Brancato, A. et al. (2017). Acetaldehyde, Motivation and Stress: Behavioral Evidence of an Addictive ménage à trois. Frontiers in Behavioral Neuroscience, [online] 11.
  51. Haskell-Ramsay, C. F. et al. (2017). Cognitive and mood improvements following acute supplementation with purple grape juice in healthy young adults. European journal of nutrition56(8), 2621–2631.
  52. Treadway, M.T. et al. (2012). Dopaminergic Mechanisms of Individual Differences in Human Effort-Based Decision-Making. The Journal of Neuroscience, [online] 32(18), pp.6170–6176.
  53. Chew, B. et al. (2019). Endogenous fluctuations in the dopaminergic midbrain drive behavioral choice variability. Proceedings of the National Academy of Sciences, 116(37), pp.18732–18737.
  54. Zhang, H. et al. (2021). Meat consumption and risk of incident dementia: cohort study of 493,888 UK Biobank participants. The American Journal of Clinical Nutrition. [online] 
  55. CNN, S.L. (2022). Cognitive decline linked to ultraprocessed food, study finds. [online]
  56. Li, H. et al. (2022). Association of Ultraprocessed Food Consumption With Risk of Dementia: A Prospective Cohort. Neurology.
  57. Lopes Sakamoto, F. et al. (2019). Psychotropic effects of L-theanine and its clinical properties: From the management of anxiety and stress to a potential use in schizophrenia. Pharmacological Research, 147, p.104395.
  58. Hidese, S. et al. (2016). Effects of chronic l-theanine administration in patients with major depressive disorder: an open-label study. Acta Neuropsychiatrica, [online] 29(2), pp.72–79.
  59. Chang, Y. H. et al. (2021). Reading activity prevents long-term decline in cognitive function in older people: evidence from a 14-year longitudinal study. International psychogeriatrics33(1), 63–74. 
  60. Houston, S. M. et al. (2014). Reading skill and structural brain development. Neuroreport25(5), 347–352.
  61. Wang, N. Y. et al. (2021). Investigating the white matter correlates of reading performance: Evidence from Chinese children with reading difficulties. PloS one16(3), e0248434.
  62. Lunt, H. C. et al. (2010). 'Cross-adaptation': habituation to short repeated cold-water immersions affects the response to acute hypoxia in humans. The Journal of physiology588(Pt 18), 3605–3613.
  63. Srámek, P. et al. (2000). Human physiological responses to immersion into water of different temperatures. European journal of applied physiology81(5), 436–442.
  64. Damianou, A. (2022). Research Breakdown on Curcumin - Examine. [online]
  65. Karabay, A. et al. (2018). The acute effects of cocoa flavanols on temporal and spatial attention. Psychopharmacology, 235(5), pp.1497–1511.
  66. Evans, M. et al. (2021). A Randomized, Triple-Blind, Placebo-Controlled, Crossover Study to Investigate the Efficacy of a Single Dose of AlphaWave®l-Theanine on Stress in a Healthy Adult Population. Neurology and Therapy, [online] pp.1–18.
  67. Abdul Manap, A. S. et al. (2019). Synergistic Effects of Curcumin and Piperine as Potent Acetylcholine and Amyloidogenic Inhibitors With Significant Neuroprotective Activity in SH-SY5Y Cells via Computational Molecular Modeling and in vitro Assay. Frontiers in aging neuroscience, 11, 206.

    Leave a comment

    Open tab

    Please note, comments must be approved before they are published

    Related articles

    natural remedy for pmdd supplements pmdd vs pms pmdd diet

    Feb 21, 2024

    Natural remedies for PMDD: Is serotonin the key to feeling brighter?

    Wondering how to overcome PMDD? Here are the results from a new neuro-imaging study that showcased the benefits of a potential natural PMDD therapy.
    omega 3 depression anxiety and omega 3 omega 3 for mood

    Nov 14, 2023

    Boost your well-being with omega 3: omega 3 for mood

    Wondering how the mighty omega 3s can help you live healthier? Learn how omega 3s improve your mood and functioning throughout your life.
    how to control your emotions emotion emotional regulation emotional intelligence feeling anger disgust

    Oct 9, 2023

    How to control your emotions by indulging in them: Try emotional regulation

    Learn about emotions and the brain processes behind regulating them. Discover tips on how to regulate emotions and the benefits of expressing all of them.
    crossfit exercise benefits for mental health mental benefits of crossfit how does exercise improve mood does exercise help you sleep best exercise for mental health

    Aug 2, 2023

    CrossFit exercise benefits for mental health: A stronger body and a fitter brain.

    Crossfit is one of the best exercise for mental health and physical health. Read more on the mental benefits of crossfit


    Shopping Cart