6 ways to improve brain health
Sally McKay is on a mission — a big one. She wants to empower the Huntington’s disease (HD) community to take charge of their brain health. With a family history of HD, Sally witnessed firsthand the challenges of cognitive decline. But instead of feeling helpless, she became deeply curious.
In her early 20s, she and her twin sister, Alicia, set out to learn everything they could about optimising brain health. Now, at 47, Sally is undertaking her PhD at UNSW, developing an Artificially Intelligent Digital Human designed to promote preventative brain health strategies for those impacted by Huntington’s disease.
Her work sits at the intersection of art and science, harnessing AI technology to make brain health knowledge accessible, engaging, and actionable.
For Brain Awareness Week, Sally shares tips on how to improve your brain health, making it easier for people to adopt small, impactful changes in their daily lives.
To get started, here are six simple but powerful ways to boost brain health:
1. Be active
Physical activity is one of the best ways to support brain health. Regular exercise increases blood flow, supports new nerve cell growth, and strengthens connections between brain cells. Sally’s personal brain health routine includes two strength-training sessions a week, a long bike ride on the weekend, and running up and down the stairs in her local park for 20 minutes twice a week.
2. Eat healthy
What you eat has a profound impact on brain function. Sally swears by a diet rich in brain-friendly foods, including broccoli sprouts, cabbage, cauliflower, and Brussels sprouts (yes, the veggies many of us disliked as kids!). She also prioritises grass-fed meat, wild-caught fish, and organic blueberries—which she insists are just as good (and more affordable!) when bought frozen.
3. Keep learning
Your brain thrives on challenge! Activities like reading, solving puzzles, learning new skills, or trying a new sport help keep your mind sharp. Tasks that combine mental and manual effort such as painting or playing an instrument are especially beneficial. Sally’s mantra? Never stop learning!
4. Find calm
Managing stress is essential for cognitive function. While traditional meditation didn’t resonate with Sally, she finds mindfulness through yoga with her partner and long walks with her dog. Whatever helps you switch off and stay centred.
5. Be social
Strong social connections enhance cognitive resilience. Spending time with friends and loved ones isn’t just enjoyable—it’s good for your brain. Join a club, take a class, or schedule regular walks with your favourite people to stay socially engaged.
6. Sleep well
Quality sleep (7-9 hours per night) helps clear toxins from the brain, supporting memory, and improving cognitive function. Sally is protective of her sleep and maintains a strict bedtime of 9 PM, ensuring a dark sleeping environment, and avoiding screens and food two hours before bed.
