Healthy

Looking after your brain begins with looking after your whole body. The food you eat, the sleep you get, how you manage stress and the way you care for your overall health can all influence how you feel and function—both now and as you age.

Being healthy does not mean following a perfect diet or completely changing your life overnight. It is about making small, achievable choices that you can continue over time.

Eating a variety of whole foods—including vegetables, fruit, wholegrains, healthy fats and quality sources of protein—provides the nutrients your brain and body need. Mediterranean and MIND-style eating patterns have also been associated with better heart and brain health.

Good sleep, regular health checks and managing conditions such as high blood pressure, high cholesterol and diabetes are equally important. Everyday habits—like drinking enough water, spending time outdoors, finding healthy ways to manage stress and limiting smoking and excessive alcohol—can all contribute to long-term wellbeing.

The HEALTHY pillar encourages you to understand what your body and brain need, take preventive action where you can and choose one realistic change at a time.

Small steps to focus on:

• Add more whole and minimally processed foods to your meals
• Aim for around seven to nine hours of quality sleep
• Find practical ways to reduce and manage stress
• Drink enough water throughout the day
• Keep up with recommended health checks and screenings
• Know and manage your blood pressure, cholesterol and blood sugar
• Seek professional advice when something about your health changes

You do not have to do everything at once. Choose one area that feels achievable and begin there—because small changes, repeated over time, can make a meaningful difference.