Big changes are hard to keep. Small ones stick. Here are seven everyday habits that support a sharper mind, none of which takes more than a few minutes to start.
1. Walk briskly most days
Regular aerobic activity is good for your heart and blood vessels, and what is good for your heart tends to be good for your brain.
2. Learn something slightly hard
A language app, an instrument or a new recipe. The challenge is the point.
3. Keep in touch with people
Conversation is a workout in memory, attention and language. Call a friend this week.
4. Build colourful plates
Leafy greens, berries, beans, nuts, fish and olive oil appear again and again in research on healthy ageing.
5. Protect your sleep
Seven or more hours, on a steady schedule. Why sleep matters for memory.
6. Check your hearing and eyesight
Straining to hear or see takes mental effort away from understanding and remembering.
7. Keep one simple routine
Habits stack well. If you take Phytomem One, tie it to breakfast so it becomes automatic, and let it remind you of the other six. How to take it.
