It’s all too easy to overlook the power of our brain. This remarkable organ orchestrates our every movement, shapes our personal identities, and keeps our most treasured memories safe.
Yet, many of us have only a faint idea of how it actually works—and even less of a notion about how we can maintain it.
Professor James Goodwin, neurologist, researcher, and author of Supercharge Your Brain: How To Maintain A Healthy Brain Throughout Your Life, is determined to change that.
As special advisor to the Global Council on Brain Health, and with academic posts at Exeter University Medical School and Loughborough University, he’s on a mission to share the best ways to improve brain health—no matter your age or lifestyle.
“If you were to ask people at a dinner party how to look after your heart, most people would be able talk about watching their cholesterol or doing exercise.
But if you ask them about the brain? You’ll often be met with a blank stare,” Goodwin adds.
With dementia rates on the rise in the UK (forecast to reach one million people by 2025), there’s never been a more pressing time to learn about keeping your brain in peak condition.
Below, Professor Goodwin outlines four simple, actionable strategies you can start putting into practice today.
1. Get Moving—Every Single Day
You’ve heard it before: regular exercise is crucial for overall well-being. But did you know it actively stimulates the growth of new brain cells too?
“In the past few years, researchers have found that exercise rejuvenates the brain,” says Goodwin. “It produces a chemical that stimulates new cells, and 30 minutes per day is all you need to reap the benefits – for five days a week at a moderate intensity.”
Whether it’s brisk walking, cycling, or a short at-home workout, aim to elevate your heart rate enough to feel that slight breathlessness.
Goodwin also warns that sitting for extended periods can undo your hard work: “If you’re glued to a chair for more than eight hours a day, it speeds up the ageing process. Get up every 20 minutes to keep your blood flowing.”
2. Stay Socially Connected
While video calls and socially distanced meet-ups have become part of life for many, don’t underestimate how much we need genuine interaction.
“Humans would have never survived if we’d have been solitary animals,” stresses Goodwin. “We survived because we were in groups, and over 1.5 million years of social structure has cemented that into the brain. We’re highly dependent for brain health on this social interaction for others.”
So, whether it’s a quick catch-up with a neighbour or a virtual coffee break with a friend, nurturing those relationships can be a powerful tool in keeping your mind sharp.
3. Embrace Intimacy
Goodwin highlights that a satisfying sex life can play a key role in brain health: “Studies suggest that frequent sexual contact may boost memory, verbal fluency, and even number skills.”
“Frequent sexual intercourse with a close partner is beneficial to the brain too,” says Goodwin. According to the neurologist, it can foster better memory, better verbal fluency, and even better numeracy skills.
“A study on male rats, who had between 14-28 days of daily access to a receptive female, found that the number of new cells in that brain increased massively – and it worked better on the older rats, where it had a reverse ageing effect.”
For humans, the takeaway is clear: a healthy and supportive relationship can do wonders for your mind as well as your mood.
4. Eat Like You’re Nourishing Your Mind
“These days, we’ve got the choice of eating what we want, but that doesn’t mean we always eat what’s best for our brain,” says Goodwin.
“Vitamin B12, vitamin D, magnesium, zinc and omega three are what I call the ‘big five’. These are the nutrients we know people are short of in Western diet.
“For a start, most of people in the Northern Hemisphere, above 35 latitude, don’t get enough sunshine to get enough vitamin D for six months of the year. B12, meanwhile, is only found in a very few foods which are mostly animal products.”
He points to a few simple strategies:
- Add more plants and whole foods. Spinach is especially rich in omega-3s, while flaxseeds make an easy sprinkle for salads or porridge.
- Watch your portion sizes. In Okinawa (one of the world’s ‘Blue Zones’), many people follow the ‘hara hachi bu’ rule—stopping when they’re 80% full. This approach, along with a diet rich in vegetables, contributes to their impressive longevity and lower rates of conditions like Alzheimer’s.
- Mind your intake of animal products. Since Vitamin B12 primarily comes from these sources, those following a plant-based diet should look at fortified foods or supplements.
“The result of that eating habit is they will live longer, and rates of Alzheimer’s in Okinawa are 75% less than everywhere else in the world.”
Essentially, those all-you-can-eat buffets and bottomless brunches might not be as good a deal as they seem.
The Takeaway: Small Daily Steps, Big Long-Term Gains
Professor Goodwin’s core message is that caring for your brain doesn’t need to be daunting. Little changes—like adding a 30-minute stroll into your day, setting up a weekly video call with friends, finding ways to nourish close relationships, and making smart food swaps—can pave the way for lasting cognitive health.
“It’s all in the day-to-day habits,” Goodwin advises. “Your brain thrives on what you do consistently. Make the right choices now, and you’re stacking the odds in your favour for the years to come.”
Supercharge Your Brain: How To Maintain A Healthy Brain Throughout Your Life by Professor James Goodwin is out now (Bantam Press, £14.99).
If you’re ready to safeguard your mind and learn more about the best ways to improve brain health, Goodwin’s research might just be the wake-up call you need.