Protecting your brain isn’t about quick fixes, but the small, consistent choices you make every day. From prioritising sleep to managing stress and staying socially connected, these healthy habits can help support cognitive longevity and mental clarity.
1. Prioritise Sleep
Sleep is one of the most powerful, and often overlooked, brain health habits. You spend roughly one-third of your life asleep, and during this time the brain consolidates memories, removes toxins and recalibrates key neural pathways[1]. Regularly disrupted or insufficient sleep has been associated with reduced concentration, slower reaction times, changes in mood and cognitive decline[2]. Research also suggests that sleep deprivation may increase feelings of stress and anxiety, even in otherwise healthy individuals[3].
According to the NHS, most adults need 7–9 hours of sleep per night, ideally at consistent times[4]. Going to bed and waking up at roughly the same time helps regulate your circadian rhythm, which in turn supports hormone balance, including cortisol and oestrogen, which are both important for brain function.
Simple brain health tips for better sleep include reducing evening screen time, limiting caffeine after midday, and creating a calming bedtime routine. Rather than focusing on perfection, small habits that support better sleep quality can play an important role in protecting brain health over time and promoting cognitive longevity.
To explore more on sleep, including its benefits, common disruptors, and practical habits that may support more restorative nights, read our blog here.
2. Move Your Body
Regular physical activity is one of the simplest healthy brain habits you can build into your day. Movement increases blood flow to the brain, helping to deliver oxygen and nutrients that support focus, memory and mental sharpness.
A combination of cardiovascular exercise (such as walking, cycling or swimming) and light strength training appears especially beneficial for cognitive longevity. Cardio supports vascular health, while resistance training may support areas of the brain involved in planning, decision-making and memory as we get age.
You don’t need intense workouts to protect brain health. Even 20–30 minutes of movement each day can help support cognitive longevity over time.
3. Manage Stress Daily to Protect Brain Health
Ongoing stress can affect how we think and feel, influencing memory, mood and concentration. Research suggests that when stress hormones such as cortisol remain elevated for long periods, they may interfere with areas of the brain involved in learning and memory, including the hippocampus[5].
Managing stress on a daily basis doesn’t have to be complicated. Simple practices such as slow, steady breathing, mindfulness, spending time outdoors, and setting healthy boundaries around work and screen use can all help support a more balanced stress response.
Some people also choose to explore adaptogenic herbs, such as ashwagandha, which have traditionally been used to support the body during times of mental and physical stress.
Note: Before considering any herbal remedies, we recommend speaking to a registered herbalist first. Book a consultation at Napiers to receive personalised guidance based on your individual health profile.
To learn more about adaptogenic herbs and how they are traditionally used, read our guide.
It’s important to recognise that stress, sleep and brain function are closely linked, forming what is often described as the stress–sleep–brain triangle. When one area is disrupted, it can easily affect the others. For this reason, strategies to support stress are most effective when combined with healthy sleep habits.
4. Eat for Your Brain: Nourish Cognitive Longevity
What you eat plays a vital role in long-term brain health. Diets rich in omega-3 fatty acids, antioxidants, fibre and whole foods are consistently linked with better cognitive outcomes over time and are considered key healthy brain habits.
Omega-3 Fatty Acids
Omega-3 fats, particularly DHA and EPA, are important structural components of brain cell membranes. They help maintain the fluidity of these membranes, which supports communication between brain cells. Omega-3s are commonly found in oily fish such as salmon, mackerel and sardines, as well as in walnuts, flaxseeds and chia seeds. Regular intake is often associated with supporting memory, learning, cognitive longevity, and blood flow in the brain[6].
Antioxidant-Rich Foods
Antioxidants help protect brain cells from oxidative stress, a natural process that increases with age and may affect cognitive function over time[7]. Colourful fruits and vegetables, including berries and leafy greens, are rich sources of antioxidants such as Vitamin C, Vitamin E and polyphenols. Including a variety of colours on your plate is a simple tip to support long-term brain resilience.
Fibre
Dietary fibre, found in whole grains, fruits and vegetables, supports a healthy gut microbiome. Emerging research highlights the close connection between gut health and brain function, often referred to as the gut–brain axis. A fibre-rich diet supports steady blood sugar levels and may help create a more stable internal environment for brain function.
Whole Foods
Whole foods provide a broad range of nutrients that work together to support brain health. Olive oil, nuts, seeds, whole grains and vegetables offer healthy fats, vitamins and minerals that contribute to metabolic balance and sustained energy levels throughout the day.
Limiting ultra-processed foods and excessive sugar may also help protect brain health by reducing dietary inflammation and avoiding rapid fluctuations in blood sugar, both of which can affect mental clarity and energy.
5. Stay Socially Connected
Humans are social beings, and social connection is increasingly recognised as a key brain health habit. Loneliness and chronic social isolation have been associated with increased cognitive risk later in life.
Regular interaction with others, through friendships, family or shared interests, helps stimulate key cognitive processes, including language, memory and emotional regulation.
Even small daily interactions can contribute to a sense of belonging and mental engagement, supporting long-term cognitive longevity.
Supporting Long-Term Brain Health with Herbal Remedies
Herbal remedies have traditionally played a role in supporting brain health and overall wellbeing.
The Napiers Brain & Stress Support Protocol is a thoughtfully curated four-week supplement regime designed to support mental clarity, stress resilience, and cognitive longevity.
This 4-week protocol combines:
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Napiers Ashwagandha KSM-66, supporting resilience, calm and balance.
- Napiers Magnesium Glycinate, delivering 140 mg of elemental magnesium to support energy levels and whole-body wellness.
- Napiers Japanese Energy, with high strength, bioavailable source of ubiquinol CoQ10 to support cellular energy – learn more here.
By combining herbal and micronutrient formulas, the protocol avoids a one-size-fits-all approach often seen in nootropics or standalone brain supplements. A four-week structure allows for gradual, consistent support as part of a wider brain health routine.
Save 20% when you shop this 4-week reset protocol with code PROTOCOL20.*
Shop our personalised 4-Week Reset Protocols here.
*Code PROTOCOL20: Code valid once per customer between 00.01 on 26/12/25 and 23.59 on 31/01/26 (GMT). Offer valid on Brain & Stress Support Protocol, Gut Health Protocol, Hormone Balance Protocol, Strength & Joint Health Protocol, Sleep & Recovery Protocol, Complete 4‑Week Reset, and Detox Protocol. This code cannot be used in conjunction with any other discount. Napiers terms of the site apply.
To explore brain health further, read our blog on brain wealth, which shares practical tips to support stress balance, sleep quality and cognitive performance.
FAQs
How much sleep do adults need?
Most adults benefit from 7–9 hours of sleep per night. Consistency in sleep timing is just as important as total duration for supporting brain health.
Can lifestyle choices really protect brain health long term?
Evidence suggests that consistent healthy brain habits over time can support cognitive resilience and may reduce risk factors associated with cognitive decline.
How does stress affect brain function over time?
Ongoing stress may influence memory, focus and emotional regulation, which is why daily stress-supporting habits are important.
What are the best daily habits to protect brain health long term?
Consistent sleep, regular movement, stress management, a nutrient-rich diet and staying socially connected all support long-term brain health.
Are supplements necessary for brain health?
Supplements are not essential but may be used by some people alongside healthy lifestyle habits to support overall cognitive wellbeing.
References
- NINDS. (2025) Brain basics: Understanding sleep. Available at: NINDS.
- Khan, M.A. and Al-Jahdali, H. (2023). 'The consequences of sleep deprivation on cognitive performance', Neurosciences Journal, 28(2), pp. 91-99. Available at: Neurosciences Journal.
- Columbia Psychiatry. (2022) How sleep deprivation impacts mental health. Available at: Columbia Psychiatry.
- NHS. (n.d.) Sleep Problems. Available at: NHS.
- Lupien, S.J., Fiocco, A., Wan, N., Maheu, F., Lord, C., Schramek, T. and Tu, M.T. (2005) 'Stress hormones and human memory function across the lifespan', Psychoneuroendocrinology, 30(3), pp. 225–242. Available at: ScienceDirect.
- Dighriri, I.M., Alsubaie, A.M., Hakami, F.M., Hamithi, D.M., Alshekh, M.M., Khobrani, F.A., Dalak, F.E., Hakami, A.A., Alsueaadi, E.H., Alsaawi, L.S., Alshammari, S.F., Alqahtani, A.S., Alawi, I.A., Aljuaid, A.A. and Tawhari, M.Q. (2022) Effects of omega-3 polyunsaturated fatty acids on brain functions: A systematic review, Cureus, 14(10), pp. 1-10. Available at: NCBI.
- Cui, X., Lin, Q. and Liang, Y. (2020) 'Plant-derived antioxidants Protect the nervous system from aging by inhibiting oxidative stress', Frontiers in Aging Neuroscience, 12(209), pp. 1-12. Available at: NCBI.
