Brain Health Network

Did you know that flavonoids have powerful antioxidants, anti-inflammatory, and antiviral properties, nurturing our brain health? 🍓
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Did you know what antioxidants could do to optimise your brain health? 🫐
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Today is the day that the clocks go back 🕗​​​​​​​​​​​​​​​​​​While 7 hours sleep a night for adults is recommended, research shows that even just 30 extra minutes of shut-eye can increase productivity and cognitive function throughout the day.

Forget about the intense HIIT classes and long runs which can wear down your joints. Instead, opt for gentle aerobic movement, including walks in nature, to not only improve your physical being but to also benefit your brain health.
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Nourishing the mind and body, one mountain at a time 🍃
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We often forget to look after our brain health, which is as important as looking after our physical self. Elevate both your brain and body with a healthy dose of fresh mountain air and the beauty of the great outdoors 🏞️
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Wise words for the day 🙌🏼
Visit brain.health to find out more.
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At Brain Health Network, we're on a mission to educate on the importance of brain health. Download our FREE e-Book to discover our six key pillars on how to reduce the risk of cognitive decline in later life.
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Eggs are rich in the nutrient, Choline, which helps regulate the nervous system, memory, mood and muscle control - they're vital for our brain health.
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Share with us your favourite egg recipes from frittatas to omlettes. We'd love to hear and share with our growing community!
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As much as we want to stay in doors with the colder weather fast approaching, remember to stay social, and see friends and family 👩🏽‍🤝‍👨🏼
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Being social is crucial to your brain health. It can stimulate attention and memory, helping to strengthen neural connections while also developing new neural pathways.
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Creating a new habit takes time and repetition. Its important to recognise that creating a new habit is a gradual incline, it’s not always linear.
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At the beginning of any new habit, we're motivated and encouraged and then we plateau. This is a natural part of the process.
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Forming a new habit requires a conscious effort as we begin to rewire our brains, and protect our brain health against cognitive decline in later life.
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For more information on creating new habits, visit www.brain.health.
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Brain Health Network’s nutrition pillar demonstrates how certain foods can help support our brain health, but it's important to understand the 'dirty dozen' and why we should eat organic where we can.
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Eating organic will reduce the amount of pesticides you consume. These negatively impact our overall health and can be considered as endocrine disruptors. While not everything you eat has to be organic, here are the "The Dirty Dozen" food items that would best be eaten in their organic form.
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🍓 Strawberries
🍃 Spinach
🥬 Kale, collard & mustard greens
🍑 Peaches
🍐 Pears
🍊Nectarines
🍎 Apples
🍇 Grapes
🫑 Bell & hot peppers
🍒 Cherries
🫐 Blueberries
🫛 Green beans
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🍒 The red pigment (known as anthocyanins) that give cherries their red colour, have been linked to better brain health and cognitive function. They are also packed full of antioxidants to help reduce oxidative stress.
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It's not too late to try out gut health challenge!
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We've put together an easy-to-follow, simple step guide on how to improve your gut health over two weeks.
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The gut (our digestive tract) holds 70% of our immune system and affects every organ of the body. As we eat, the gut breaks down the food and absorbs the nutrients we need. There has been increasing research into the gut over the last few years and its topic has grown in popularity, especially research on the “gut-brain axis”.
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The gut-brain axis is a two way biochemical pathway that takes place between the gastrointestinal tract and the central nervous system. And so, keeping your gut microbiome happy not only helps your body, but it benefits the brain.
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Head over to our website to read more and join the challenge! Link in bio 🔗
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Tomatoes rank high on the list of healthy gut foods 🍅
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Researchers in Switzerland and Italy have proved a correlation between an imbalance in the gut microbiota and the development of amyloid plaques in the brain, the hallmark of Alzheimer's disease.
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Next time you're cooking, make sure to include colourful vegetables to help balance your gut microbiome.
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Experts from University College London estimate that 40% of dementia cases could be delayed or prevented by healthier habits or environment. What's your healthiest habit? Comment below!
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If you do one thing today, give a friend or family member a call. Check in with them and see how they are. Share this post with those you love 🫶
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IT'S COMPETITION TIME!
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Sleep is one of the key areas that is crucial in supporting our brain health.

To help you get a good night's sleep, we’re giving away a luxury silk sleep eye mask from celebrity favourite brand, .

Research shows that people who regularly sleep for six hours or less were 30% more likely to develop dementia in older age.
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TO ENTER:
- Follow
- Like this post
- Tag a friend below who you think would benefit from Brain Health Network
- For an extra entry, post to your stories (and remember to tag us so we can see!)
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The winner will be announced in our stories next week.
Good luck! 🍀
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T&C's
Open to UK residents only.
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It is recommended that we have two portions of oily fish a week and the smaller the fish, the better!
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These small fish - sardines, mackerel, anchovies - consume micro-algae, the original source of omega-3s, and then larger fish consume these smaller fish. This leads to a build up of lipids in the food chain. So, always try to opt for fish that are small in size.
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Read our latest article on what Alzheimer's disease is and the steps we can take to prevent cognitive decline. Link in bio 🔗
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Did you know that being by water triggers our parasympathetic nervous system? 🌊 This reduces anxiety and blood pressure, helping to prioritise your brain health.
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Kiwis are packed full of vitamin C which is known to help our brain health 🥝
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Low vitamin C levels have been linked to an increased risk of memory and thinking disorders like dementia, while a high intake of vitamin C from foods and supplements has been shown to have a protective effect.
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Why is brain health so important?

Brain health has received more attention over the last few months following Bruce Willis’s frontotemporal dementia diagnosis, and Chris Hemworth’s predisposition to the Alzheimer’s gene (APOE4).

Looking after your brain health is just as important looking after the rest of your body.

Visit www.brain.health and interact with our six pillars to see how you can start to reduce the risk of cognitive decline today. It’s never too early or too late to start looking after the health of your brain.

Has this quote surprised you? Read the latest article from Professor James Goodwin, Director of Science at Brain Health Network.
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Not only does Professor Goodwin dive into how to look after your brain health by following our six guiding pillars, but he explains how epigenetics play a key role in cognitive decline. It is not just down to our DNA. Link in bio 🔗
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Remember that it's NEVER too late or TOO EARLY to start looking after your brain health. Share this post with your friends and family who you feel might benefit from our latest research 📨
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“There is no cure for dementia, which has tremendous costs in terms of treatment and caregiving. Preventing dementia, therefore, has to be the focus. It’s the ‘use it or lose it’ philosophy when it comes to the brain.” - Cynthia Felix, Geriatrician.
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Learn how to make your own Kombucha with ! Link in bio 🔗
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Box breathing is key in relaxation, helping to reduce stress.
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🌬 Exhale for a count of four
🌬 Hold in your lungs empty, for a count of four
🌬 Inhale at the same pace, holding the air in your lungs for four
🌬 Exhale for four and start again
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Studies show that by regulating your breath, you can lower the levels of the stress hormone 'cortisol', contributing to lower blood pressure, cardiovascular health and vasodilation.
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Do you start the morning with a mug of hot water and a slice of lemon? 🍋
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Lemon water is known to boost brain health, and it does this by keeping the brain cells safe from toxic substances, reducing inflammation and protecting against cognitive decline.
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Top tip! If you're feeling brave, you can even add in a teaspoon of apple cider vinegar to help with digestion and lower blood sugar levels.
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❤️️ this post if you like to start your day this way!
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What's your favourite way to get your 150 minutes of exercise in per week .... cycling, yoga, tennis, Pilates?
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Let us know in the comments below. We'd love to hear 💬
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Four reasons to start including tomatoes in your daily diet:
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🍅 they act as a key anti-inflammatory
🍅 they increase blood flow to the brain
🍅 they boost the immune system
🍅 they help lower cholesterol levels
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While the caffeine content in coffee can often get a bad rep, one cup a day can actually be good for you.
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Good quality coffee beans are high in antioxidants and have even been classed as being a potential protective agent against cognitive decline in Alzheimer's disease.
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Have you see our blog on the three simple exercises you can do each and every day to look after your brain health?
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Find out how to bring some gentle movement into everyday life.

Link in bio 🔗
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