What supports heart health also benefits the brain.
A balanced diet can reduce the risk of conditions such as high blood pressure, high cholesterol and diabetes, all linked to dementia.
Foods rich in nutrients which support brain function include oily fish such as sardines, fruits such as blueberries, leafy vegetables and whole grains.
Research in Japan has also found older adults who drank three or more cups of green tea per day had fewer brain abnormalities known as white matter lesions. Lower levels of these lesions are linked to better brain health and a lower likelihood of Alzheimer’s disease.
Physical activity also plays a key role. Regular exercise improves blood flow to the brain and helps protect the heart and blood vessels.
Experts recommend around 30 minutes of moderate activity per day such as brisk walking, cycling or dancing. Strength exercises including yoga, gardening or wall push ups also help maintain muscle mass and support long term health.
Even small amounts of movement can help build the habit. Four minutes of activity each day can still contribute to long term brain health.