Do you ever feel like your brain isn’t as sharp as it used to be? It’s completely natural for our mental clarity to shift as we age.

While there’s no single cause, factors like hormonal changes, cell degeneration, lifestyle habits, and even genetics can all play a role in cognitive decline.

The good news is, you have more control than you think. What you eat and how you live can make a big difference in supporting brain health and keeping your mind sharp as you grow older.

Let’s explore how the right foods and habits can help protect your brain and boost your mental clarity.

1. Eat your veggies

Remember when your parents told you to eat your greens? They were on to something! Vegetables are packed with nutrients that support brain health.

A Harvard study that tracked over 13,000 people for 25 years found that those who ate more vegetables experienced less memory decline as they aged.

Here are some superstar veggies to include in your meals:

• cruciferous vegetables such as broccoli, cauliflower, cabbage, pak choy and Brussels sprouts;
• leafy greens such as spinach, kai lan, mustard greens, Swiss chard and collard greens.

Add these to stir-fries, salads, omelettes, stews, nasi or mee goreng, and soups. If you’re not a fan of veggies, try sneaking them into sauces and soups and blend them until smooth. A little kitchen creativity goes a long way!

2. Power up with purple and red foods

Vibrant foods like berries, cherries and beets are not just pretty on your plate – they’re packed with anthocyanins, which give them their deep purple, red or blue hues.

These natural compounds act as antioxidants to protect your brain cells from damage. Studies suggest they may even help improve memory and cognitive function.

Some great options include:

• fruits such as blueberries, blackberries, strawberries, cherries, plums and red apples;
• vegetables such as purple cabbage, purple sweet potatoes, purple brinjal, purple corn, beets and red onions.

Many anthocyanin-rich foods also contain quercetin, another brain-friendly compound found in kale, leeks and cherry tomatoes.

3. Boost your brain with boron

Boron is a trace mineral that supports attention, memory, and overall brain function. It’s easy to get boron from everyday foods such as nuts, legumes, leafy greens, and fruits like apples, pears, peaches and grapes.

A handful of nuts and two servings of fruit a day can help meet your boron needs.

4. Zinc, the focus mineral

Zinc plays a key role in memory and concentration. Research has shown that adequate intake can significantly improve recall and reduce errors in memory tasks.

Top sources of zinc include shellfish (especially oysters), fish, legumes such as lentils and chickpeas, and whole grains.

Aim to include seafood in your meals three to four times a week: a palm-sized portion, about 100g, of cooked fish or shellfish will fulfil your zinc requirements.

Lifestyle habits for a healthy brain

While a nutrient-rich diet is essential, your lifestyle also plays a big role in keeping your brain in top shape. Here are some practical tips:

1. Quit smoking/vaping

Smoking restricts blood flow to the brain, causing long-term damage. If you’ve been meaning to quit, now is the time. Seek support from a healthcare professional or try tools like nicotine patches to help you along the way.

2. Manage stress

Chronic stress can cloud your mind. Combat it by taking breaks, listening to music, going for a walk, or chatting with a friend. Find what helps you relax and make it part of your routine.

3. Stay active

Regular exercise is not only for getting a fit body: it can lower the risk of cognitive conditions such as dementia. Aim for at least 30 minutes of moderate activity most days of the week.

4. Prioritise sleep

Sleep is when your brain consolidates memories. Strive for seven to eight hours of quality sleep each night, and keep to a consistent schedule to maximise its benefits.

And no, researchers say you can’t (and shouldn’t) make up for lack of sleep during weekdays on the weekends!

5. Keep learning

Your brain thrives on stimulation. Whether by reading, learning a new skill, or solving puzzles, keep challenging your mind to stay sharp.

Think of your brain as a muscle – the more you use it, the stronger it gets.

Read more articles by Indra Balaratnam here.

Indra Balaratnam is a consultant dietitian and a fellow of the Malaysian Dietitians’ Association. She runs her own private practice, Indra Balaratnam Nutrition, in Kuala Lumpur. Connect with her on Facebook and Instagram.