I asked doctors how to keep my brain young, and they swear by these 7 simple habits

Always forgetting where you last put your keys? Struggle to find the word that's on the tip of your tongue? Join the club! Different parts of our brain peak during our 20s and 30s, with cognitive decline gradually kicking in - but the good news is that there are ways to boost brain health and stay mentally sharp.

“The brain is just like any other body part. It needs to be exercised to stay fit, strong and function effectively,” says neuroradiologist Dr Emer MacSweeney.

You don't have to change your schedule or pick up a new activity to look after your cognitive health, either. I've spoken with a range of ageing experts about small, immediate habits you can pick up today to improve focus, concentration, and long-term brain health.

Explore somewhere new

We all rely on our phones to give us directions or an estimated arrival time when we’re heading off on a journey in our cars. Using an old-fashioned paper map has become almost obsolete, but going old school and picking one up to explore somewhere new can be really beneficial for our brains.

“Sometimes ordinary activities can have extraordinary effects on brain health,” says Dr Steve Burgess. “The protective effect that driving appears to have against dementia reminds us that our brains benefit from regular, practical challenges such as navigation and spatial processing.”

Take a gentle jog

Researchers at Cambridge University found that jogging twice a week can trigger the growth of new brain cells, linked to memory recall. However, if you'd rather leave your running shoes at home, any regular physical activity has brain benefits.

Ageing and brain health specialist Professor James Goodwin suggests joining a hill walking group or another form of group exercise. This will help keep you motivated and improve your social connections - another great habit for brain health.

You don’t have to be doing sport at a high level. It's about having fun and moving your body.

Eat walnuts

Walnuts are linked to better brain function, including memory, motor and learning skills. “A handful of walnuts (30g) a day can have a positive effect on the elasticity of the blood vessels and help to keep the cardiovascular system healthy,” says nutritionist Claire Baseley. They’re also a very versatile food that you can add to anything from banana bread and granola to salads or porridge.

Woman&home's resident GP, Dr Amir Khan, agrees. In fact, he calls this a very underrated nut when eaten with blueberries. "It stands heads and shoulders above the rest for health benefits," he previously told us.

Blueberries are rich in plant compounds called polyphenols, which help reduce stress and inflammation. “Eating them together matters because fat improves the absorption of many beneficial plant compounds,” says the doctor.

Put your phone down

So much of our lives revolve around using digital devices, whether it’s for work, socialising or shopping, but we know this can have a huge impact on how well our brain functions.

Meditation and mindfulness expert Briony Gunson suggests committing to (at least) one evening a week where you put your phone down until the morning.

“It may be challenging initially as your mind adjusts to the lack of stimulation. You may notice uncomfortable emotions, but embrace being bored and support yourself by breathing low, slow, deep breaths,” she says.

Arrange something social

If you have to pick up your phone, use it to stay connected with your friends and family. This is incredibly important for our cognitive function and for lowering our risk of dementia. Conversations or socialising help keep our brains engaged and stimulated.

“Social engagement helps maintain your thinking skills,” says Professor Goodwin.

It doesn't have to be formal, organised events. It could be anything from a chat with a neighbour, someone in the gym changing room or a fellow dog walker in the park.

Dance

We may not be in our 20s anymore, but having a dance, with or without other people is good for us and can lower our dementia risk. Whether it’s a kitchen disco with your kids or a night out on the tiles, the movement from your dance boosts circulation to your brain and lays down and activates neural circuits.

Joining a dance class can be even more beneficial because remembering the moves and steps not only encourages swift thinking but also tests our memory. “Research shows that dancing changes how you think and problem solve,” dance psychologist Dr Peter Lovatt tells woman&home.

Sign up for a course

There are a lot of hobbies we enjoy which are also good for our brain health. These could be learning a new language, playing chess, doing puzzles, crafting, or other brain health exercises.

“Evidence suggests that lifelong learning can lower dementia risk, or at least slow down any symptoms,” says Fran Vandelli, dementia lead for Bupa Care Services. There are a lot of places you can go to find out about courses, such as a local college or library.

Fran also advises looking at the website futurelearn.com, which has a big selection of courses, many of which are free.

This article originally appeared in the October print edition of woman&home. Subscribe here.