As dementia rates continue to rise in the United Kingdom, with nearly one million people currently affected and projections reaching 1.4 million by 2040, a growing emphasis is being placed on strategies to preserve cognitive health. Leading neuroscientists offer insights into the daily habits they adopt to maintain brain function and reduce the risk of cognitive decline.
Professor Gill Livingston, a psychiatry expert at University College London and honorary consultant at Camden and Islington NHS Foundation Trust, highlights the importance of a heart-healthy lifestyle. She incorporates oatmeal porridge into her breakfast to manage cholesterol, a known risk factor for dementia. She also aims to walk at least 10,000 steps daily, uses strength training twice a week to support muscle, bone, and brain health, and limits her alcohol consumption by using smaller wine glasses. Recognizing the impact of environmental factors, she avoids polluted areas near her workplace and prioritizes natural light exposure, which research suggests benefits sleep and circadian rhythms. Despite interest in supplements, she refrains from taking brain-specific supplements, citing a lack of evidence for their effectiveness, although she does take vitamin D in winter. Additionally, she maintains her hearing health through regular testing and the use of hearing aids to counteract social isolation—a dementia risk factor.
Dr. James Gratwicke, consultant neurologist at St George’s University Hospital, emphasizes cognitive exercises such as sudoku to enhance attention and focus, which tend to decline with age. He consumes two to three espressos daily, acknowledging mixed evidence on caffeine’s effects but noting its association with mental sharpness. His diet includes oily fish rich in omega-3 fatty acids, particularly salmon, which supports neuronal health. Gratwicke follows the MIND diet—a regimen combining elements of the Mediterranean and DASH diets with added emphasis on nuts, berries, and limited saturated fats. He complements cognitive efforts with regular cardiovascular and resistance training, targeting leg muscles to stimulate hormones that promote brain plasticity. Green tea consumption further supports his routine, given its antioxidant properties.
Consultant neurologist Dr. Aijaz Khan from Sheffield Teaching Hospitals stresses blood pressure control, monitoring his readings regularly to reduce vascular damage linked to dementia. He takes multivitamins and vitamin D supplements to address potential nutrient deficiencies that can affect cognitive function, while highlighting the importance of a balanced diet.
Meanwhile, Dr. Julia F Christensen, a research neuroscientist at the Max Planck Institute in Germany, prioritizes psychological wellbeing and cognitive flow states. She begins her day writing to clear mental clutter, postpones email checks until midday to maintain focus, and takes daily 30-minute walks in nature to alleviate stress and improve brain function. Avoiding supplements, she instead relies on nutrition from her diet and incorporates short dance breaks, drawing from her background as a professional ballet dancer, to boost cognitive and emotional health.
Nicole Vignola, a neuroscientist and organisational psychologist, has adopted technology to support mental wellbeing, using an app-locker to reduce evening screen time. She maintains a strict sleep schedule, ensuring eight to nine hours nightly, which she credits to improved sleep hygiene and reduced social media usage before bed. She finds that engaging in routine, low-stimulation tasks fosters mental reflection and supports sleep onset. Her supplement regimen includes magnesium, creatine, and omega-3s—all chosen to aid energy metabolism and brain structure. Vignola underscores the importance of lifelong learning and continues to take on new challenges such as learning musical instruments to keep her brain engaged.
Collectively, these experts’ approaches blend physical activity, dietary mindfulness, cognitive stimulation, and lifestyle adjustments to maintain brain health. While opinions vary on the role of supplements, consensus exists around the value of cardiovascular health, mental engagement, sleep hygiene, and social interaction in reducing dementia risk.