The first steps to improve your brain health

The things we most value in life—health, happiness, wealth and love—are governed by our ability to think, feel and act.

The 5 actions towards a healthier brain

1. Nutrition for the brain

Is there an easier way?

The brain has a very particular set of nutritional requirements, and even though most of us dutifully consume plenty of fruit and veg, and avoid greasy kebabs wherever possible, research shows that 99% of us still don’t feed our brain what it needs to thrive.

For example, in an ideal world, your brain would like: blueberries and citrus, oily fish, legumes, nuts and seeds, lean meats, lots of green veg, eggs, cereals, and dairy EVERY. SINGLE. DAY.


Without this daily nutrient supply, it’s simply not possible for your brain to perform at its full potential.

Eating your way through this list every day takes supreme organisation and commitment, and supplementing the nutrients individually is expensive and a pain.

2. Sleep for the brain

Koala sleeping in a tree

Something that uses 20% of your energy needs a rest too.

Sleep is vital for a healthy brain. During the night, there's an 8-hour cleansing process, which is absolutely vital to clean out the toxins that build up during the day.

  • Keep your sleep and waking times as consistent as possible for major brain benefits.

  • Alcohol and caffeine have a huge impact on sleep quality. Caffeine can still be in your system up to 12 hours later, so lay off the lattes after 10-11am.

  • Use that Do Not Disturb mode. Being off your phone for an hour before bed can help you to wind down, get some peace, and avoid blue light (which can mess up your melatonin—the sleep hormone).

Compromising your sleep is potentially compromising your brain-health going forward. Sounder sleep is one of the most reported benefits by those who take the Heights Vitals⁺. Learn more

3. Exercise for the brain

Someone running up a sand dune

If only there was a surefire way to release feel-good endorphins...

Although not immediately obvious, regular exercise is vital for a healthy functioning brain. Movement is one of the best ways to strengthen the learning and memory areas of the brain, and increase creativity.

  • Start small, just 10 minutes of movement a day is a great place to begin.

  • Make it fun. Do whatever appeals to you; dancing round the living room, cycling, yoga…

  • Try to make your life more active. As in moving throughout the day— walking meetings, choosing to stand rather than sit, cycling instead of get the idea.

Exercise increases your body's need for thiamine (B1), riboflavin (B2) and vitamin B6.

4. Hydration for the brain

Glass of water with the water splashing out

If you're as little as 1-3% dehydrated it impacts your focus memory and concentration.

So try to get in 2-3 liters of water in per day—plus an extra glass for every tea, coffee, or alcoholic drink.

The brain is a thirsty organ, and if you're as little as 1-3% dehydrated, it impacts your focus, memory and concentration. And, by the time you're aware that you're thirsty, or your lips are dry, you’re way more than 3% dehydrated.

Here are two of our favourite hydration hacks:

  • Put a large glass of water by your bed, and drink it first thing in the morning when you wake up before you put the kettle on.

  • Make it easy to drink water at work. Buy a water bottle to sip from while you’re at your desk, or a large water jug you commit to finishing throughout the day.

  • Download a water app that sends you push notifications to remind you to drink.

5. Mindfulness for the brain

Someone sitting on the end of a pier looking out at mountains

No it’s not ‘just a fancy name for meditating’.

The benefits of mindfulness on the brain seem to be an ever-growing list. There’s no question that mindful practices are Good For You.

Science shows that mindful people are more optimistic, less anxious, more focused, more resilient, and more creative. Looking for more mindful moments in your everyday life?

Here are a few suggestions:

  • Being mindful is simply being present. So often we multitask; scrolling on the loo, watching tv while we eat, talking while walking—distracting ourselves throughout the day. For a mindful moment, simply pick a task, and give it your undivided attention, noticing everything about it.

  • Make breathing exercises a habit by starting and ending your day with 5 deep belly breaths.

  • Try meditation apps like Calm to ease your way in.

Read the reviews of how the Heights Vitals⁺ helps people with sharper focus, concentration and mental clarity.

Ascend to new Heights

By taking the Brain Health Assessment, you’ve already taken an important step in taking care of your most important organ, and we hope this has given you some valuable ideas on how to improve your score.

Did you like the Brain Health Assessment? Share it with your friends and family to help us build a tribe of people putting their brains first, here.

About the author:
store logo
Dan Murray-Serter

Know your own mind?

The average brain health score is 51/100. Take our 3-minute quiz to learn how yours measures up and how to boost it.

Related articles