Brain Health

Managing cognitive function for better memory and focus

Learn how lifestyle changes, nutrition and natural support can help reduce your risk of cognitive decline.

Introduction

Rewiring your brain through neuroplasticity

You’re never too old to start learning something new. Your brain can adapt and change by reorganising its structure, connections, and functions. This is called brain plasticity, or neuroplasticity. 

A good example of neuroplasticity at work is after a stroke. When a stroke kills brain cells, it damages neural connections that enable coordinated movement, memory, and learning. Thanks to neuroplasticity, brain cells can form new neural connections in the healthy parts of the brain. That’s how over time, with rehabilitation activities, stroke survivors can recover, relearn, and improve skills.

Keeping your brain sharp with cognitive function

Cognitive function is the mental processes your brain uses to gain knowledge and understanding. These processes include: Learning, Thinking, Reasoning, Memory, Problem-solving, Decision-making, Concentration and focus.

Neuroplasticity and cognitive function are directly related. Our brain’s ability to undergo changes and adaptations is associated with cognitive function.

What’s more, some of the lifestyle factors that influence our brain’s neuroplasticity and cognitive function interlink. By making lifestyle changes to improve your cognitive function, you may also be strengthening your neuroplasticity.

What is neuroplasticity?

You’re never too old to start learning something new. Your brain can adapt and change by reorganising its structure, connections, and functions. This is called brain plasticity, or neuroplasticity.

A good example of neuroplasticity at work is after a stroke. When a stroke kills brain cells, it damages neural connections that enable coordinated movement, memory, and learning. Thanks to neuroplasticity, brain cells can form new neural connections in the healthy parts of the brain. That’s how over time, with rehabilitation activities, stroke survivors can recover, relearn, and improve skills.

What is cognitive function?

Cognitive function is the mental processes your brain uses to gain knowledge and understanding. These processes include: Learning, Thinking, Reasoning, Memory, Problem-solving, Decision-making, Concentration and focus. 

Neuroplasticity and cognitive function are directly related. Our brain’s ability to undergo changes and adaptations is associated with cognitive function. What’s more, some of the lifestyle factors that influence our brain’s neuroplasticity and cognitive function interlink. By making lifestyle changes to improve your cognitive function, you may also be strengthening your neuroplasticity.

Disclaimer icon Flat yellow warning triangle with an exclamation mark

Disclaimer – when to seek medical advice / call 999: If you notice sudden changes in vision, severe headache, weakness or numbness on one side, difficulty speaking, confusion, or sudden loss of balance, seek urgent medical help.

Feed your brain with optimal nutrition

If you want to improve your cognitive function, a healthy, balanced diet is the way to go.
Avoid foods that are high in salt and saturated fats, which could raise your cholesterol. Eat whole grains instead of complex carbs for a steady sugar release that keeps your mood, concentration and focus on an even keel as you avoid blood sugar dips.

There’s mounting evidence that omega-3 fatty acids (found in oily fish, some nuts and seeds (particularly walnuts), and Bio-Fish oil) support healthy heart and brain function, and may help to reduce depression. Low levels of omega-3s have been associated with an increased risk of dementia, Alzheimer’s, and memory loss.

Add in leafy greens like broccoli, spinach, and kale, which are rich in vitamin K, lutein, folate, and beta-carotene - nutrients which are associated with brain health and slower cognitive decline with ageing.

Research has also shown that regularly eating flavonoid-rich berries can enhance neuroplasticity, reduce the effects of ageing in the brain and may delay the onset of Alzheimer’s and Parkinson’s. This is most likely because they contain antioxidants, which help counteract oxidative stress and inflammation.

Feed your brain with optimal nutrition

If you want to improve your cognitive function, a healthy, balanced diet is the way to go.
Avoid foods that are high in salt and saturated fats, which could raise your cholesterol. Eat whole grains instead of complex carbs for a steady sugar release that keeps your mood, concentration and focus on an even keel as you avoid blood sugar dips.

There’s mounting evidence that omega-3 fatty acids (found in oily fish, some nuts and seeds (particularly walnuts), and Bio-Fish oil) support healthy heart and brain function, and may help to reduce depression. Low levels of omega-3s have been associated with an increased risk of dementia, Alzheimer’s, and memory loss.

Add in leafy greens like broccoli, spinach, and kale, which are rich in vitamin K, lutein, folate, and beta-carotene - nutrients which are associated with brain health and slower cognitive decline with ageing.

Research has also shown that regularly eating flavonoid-rich berries can enhance neuroplasticity, reduce the effects of ageing in the brain and may delay the onset of Alzheimer’s and Parkinson’s. This is most likely because they contain antioxidants, which help counteract oxidative stress and inflammation.

Exercise to improve brain health

Regular physical exercise can improve your cognitive function and overall brain health in a few ways:

  • The constant thinking, processing, and learning you do during exercise can improve your memory, problem-solving abilities, concentration, and attention to detail.
  • Physically active people generally have lower rates of anxiety, stress, and depression, which are also risk factors for dementia.
  • Increased blood and oxygen flow to the brain from exercising increases your cognitive performance and lowers your risk of accelerated cognitive decline.
  • Exercise can improve your sleep.

Exercise to improve brain health

Regular physical exercise can improve your cognitive function and overall brain health in a few ways:

  • The constant thinking, processing, and learning you do during exercise can improve your memory, problem-solving abilities, concentration, and attention to detail.
  • Physically active people generally have lower rates of anxiety, stress, and depression, which are also risk factors for dementia.
  • Increased blood and oxygen flow to the brain from exercising increases your cognitive performance and lowers your risk of accelerated cognitive decline.
  • Exercise can improve your sleep.

Sleep well to improve cognitive performance

Good-quality sleep is crucial for optimal cognitive function. A lack of sleep can result in poor memory, focus, problem-solving ability, emotional processing, and judgment. The idea that you need less sleep as you get older is a myth. Adults of all ages should aim for 7–9 hours per night for optimal mental performance. If you’re looking for a better night’s sleep, you could try Herbal-zzZs natural nightly sleep support to help you drift off.

Sleep well to improve cognitive performance

Good-quality sleep is crucial for optimal cognitive function. A lack of sleep can result in poor memory, focus, problem-solving ability, emotional processing, and judgment. The idea that you need less sleep as you get older is a myth. Adults of all ages should aim for 7–9 hours per night for optimal mental performance. If you’re looking for a better night’s sleep, you could try Herbal-zzZs natural nightly sleep support to help you drift off.

Don’t let yourself get dehydrated.

All the organs and cells in our bodies need water to function, and our brain is no exception. Even mild dehydration (2%) affects your performance in focus and memory tasks.

Avoid foods that are high in salt and saturated fats

Unsaturated fats could raise your cholesterol. Limit risk factors for poor heart health, as neuroplasticity, cholesterol and heart health are closely interlinked.

Don’t let yourself get dehydrated.

All the organs and cells in our bodies need water to function, and our brain is no exception. Even mild dehydration (2%) affects your performance in focus and memory tasks.

Avoid foods that are high in salt and saturated fats

Unsaturated fats could raise your cholesterol. Limit risk factors for poor heart health, as neuroplasticity, cholesterol and heart health are closely interlinked.

Vitamin B12 deficiency is often associated with depression and anxiety, and problems with memory, understanding and judgment. This is probably because of vitamin B12’s role in normal red blood cell formation and converting energy into the body. This essential vitamin is crucial for the brain-heart connection.
Box of Bio-Vitamin B12 tablets with scattered pills on a white background 10% OFF
Pharma Nord
Pharma Nord Bio-Vitamin B12 – Active Methylcobalamin, 60 Tabs
£13.95

Our allicin-based products, Losterol and GoodHeart are formulated to help you maintain a healthy heart and cholesterol levels, for improved neuroplasticity. If you’re interested in reading more about heart health, have a look at our health page on Managing cholesterol and blood pressure for a healthier heart. For omega-3 support, see Bio-Fish oil.
AlliTech LoSterol food supplement container on a white background 20% OFF
Dulwich Health
AlliTech LoSterol 90 x 450mg Capsules Allicin Cholesterol Support
£26.00
AlliTech GoodHeart supplement container on a white background 20% OFF
Dulwich Health
AlliTech GoodHeart 60 x 450mg Capsules Allicin Heart Support
£17.80
Pharma Nord Bio-Fish Oil at Dulwich Health 10% OFF
Pharma Nord
Bio-Fish Oil 120 Capsules Omega-3 Heart Health Supplement
£14.95

Good gut health and the brain connection: Gut health is also linked to cognitive function… Bio-Culture probiotics contain around 4 billion live bacteria inside every capsule. If you’d like to do some further reading on gut health, check out our health page on Managing digestive issues with good gut health. Always speak with your healthcare professional before starting or changing supplements or medicines.
A box of Bio-Culture capsules with 60 capsules shown in front of the box. The box has a yellow and white design with text and a graphic representing the product. 10% OFF
Pharma Nord
Pharma Nord Bio-Culture Probiotic – Gut & Immune Support, 60 Caps
£12.25

Frequently Asked Questions

How much sleep should adults get for brain performance?

Adults of all ages should aim for 7-9 hours of good-quality sleep each night. Sleep is vital for memory consolidation, focus, decision-making, and overall cognitive function. Poor or insufficient sleep can impair concentration, slow reaction times, and increase the risk of long-term cognitive decline.

Can dehydration really affect memory and focus?

Yes. Even mild dehydration, as little as 2% of body fluid loss can impair short-term memory, concentration, and focus. Staying well-hydrated throughout the day supports optimal brain function and overall energy levels.

Do supplements replace lifestyle changes or medical advice?

No. Supplements can support brain health, but they are not a replacement for healthy lifestyle choices such as good sleep, a balanced diet, regular exercise, and stress management. If you notice sudden changes in memory, focus, or neurological symptoms, you should always seek medical advice.

What foods are best for brain health and memory?

Leafy greens (like spinach and kale), berries, and foods rich in omega-3 fatty acids (such as salmon, walnuts, and flaxseeds) are all linked to better cognitive performance. These nutrient-dense foods may help slow age-related cognitive decline.

Can exercise really improve cognitive function?

Yes. Regular physical activity increases blood and oxygen flow to the brain, which supports memory, focus, and problem-solving skills. Exercise also helps reduce stress and improve sleep, both of which are essential for maintaining cognitive function.

What is neuroplasticity and how does it affect memory?

Neuroplasticity, or brain plasticity, is the brain's ability to reorganise itself by forming new neural connections. This process allows the brain to adapt, learn new skills, and even recover after injury. Strong neuroplasticity is linked to better memory and learning.

Do vitamin B12 or omega-3 supplements help with brain health?

Yes. Vitamin B12 plays a role in energy metabolism and the maintenance of nerve cells, while omega-3 fatty acids are essential for brain structure and function. Deficiencies in either nutrient may be linked to memory issues and an increased risk of cognitive decline.

How does poor sleep affect brain function?

Poor sleep reduces concentration, problem-solving ability, and memory recall. It can also affect emotional regulation and judgment. Over time, chronic sleep deprivation may increase the risk of dementia and other neurodegenerative conditions.

At what age does cognitive decline usually begin?

Mild changes in memory and processing speed can begin from midlife (around age 45-60), but adopting healthy habits, good sleep, balanced nutrition, physical activity, and mental stimulation can help delay or reduce cognitive decline.

Latest Articles