Q&A: Tips for Protecting Your Brain and Boosting Mental Health

Understanding Head Injuries and Brain Health

Q: I’ve had a number of bumps to the head and my mental sharpness and mood aren’t what they used to be. Should I worry about dementia later in life?

A: If you enjoy contact sports like rugby or football, where hard tackles or heading the ball are common, you might wonder about the long-term effects of repeated knocks to the head. In fact, concerns have been growing, especially as more research emerges. For example, a large study from 2023 found that former professional footballers were about one and a half times more likely to develop brain conditions such as dementia compared to the general public. Scientists believe this may be linked to repeated impacts to the head—something that’s also been observed among rugby players and other athletes in contact sports.

But it’s important to remember that these risks aren’t only for elite athletes. Everyday accidents—like slips, trips, or minor bumps—can also add up over time. However, this does not mean that everyone who’s had a head injury will develop dementia or similar conditions. Many other factors, including your genes, age, overall health, and lifestyle habits, all play a part in your personal risk.

The really good news is that while the risk may be increased for some, it’s by no means a certainty. There are straightforward, science-backed ways to support and protect your brain, no matter your background or sporting history. Taking practical steps now can make a big difference for your brain health in the years to come.

Q: If I experienced a serious concussion years ago but have felt fine since, does the old injury still affect my brain health now?

A: A single concussion, especially if followed by a full recovery and no ongoing symptoms, doesn’t guarantee later problems. Still, some people may experience subtle changes in memory, focus, or mood years down the line. The likelihood of long-term effects increases if you’ve had multiple injuries or other risk factors for brain disease. It’s always a good idea to discuss any ongoing concerns with a healthcare provider and to prioritize brain-healthy habits regardless of your injury history.

Spotting and Understanding Concussions

Q: What exactly happens to the brain during a concussion, and why can it be so damaging?

A: A concussion is caused by a sudden impact or jolt that makes the brain move rapidly back and forth inside the skull. This rapid movement can stretch and damage brain cells, disrupt normal brain function, and even cause chemical changes. These effects can lead to symptoms like headaches, confusion, sensitivity to light, and mood changes. In more serious cases, brain swelling and bleeding can occur—which is why even seemingly minor head injuries must be taken seriously. The damage may not always be visible, and sometimes symptoms take hours or even days to develop. Always err on the side of caution and seek prompt medical advice if you suspect a concussion.

Q: If I’ve never lost consciousness, could I still have had a concussion?

A: Absolutely. A concussion is a mild form of brain injury that can happen without any loss of consciousness. Symptoms often include feeling dazed, experiencing headaches, dizziness, confusion, or trouble concentrating. These symptoms can last from a few hours to several days. Even if your injuries were minor, it’s wise to monitor your symptoms and seek medical advice if you notice persistent changes in mood, memory, or thinking.

Q: I sometimes see stars or feel dizzy after a minor knock or even standing up quickly. Is that a concussion?

A: Seeing stars or feeling dizzy briefly after standing up or pressing on your eyes is usually due to changes in blood flow or eye pressure, not a concussion. A concussion typically involves more notable symptoms—such as confusion, headache, or memory lapses—especially if these persist after a blow to the head. If your symptoms are mild and go away quickly, there is usually no need for concern. However, do take prolonged or worsening symptoms seriously and consult a healthcare professional if necessary.

Q: What should I do immediately after sustaining a head injury to limit possible brain damage?

A: First and foremost, seek medical attention right away—head injuries can be fatal, even if symptoms seem mild at first. It’s always safest to have a healthcare professional assess you. You should also minimize physical and mental activity, avoid screens and bright lights, and rest in a quiet environment. Do not take painkillers that thin the blood (like aspirin) unless a doctor says it’s okay, as these can worsen any internal bleeding. If you notice vomiting, severe headache, drowsiness, slurred speech, or loss of consciousness, call emergency services immediately. For example, someone who gets knocked out briefly during a game but then seems fine might still develop worrying symptoms later—so it’s vital to watch for any changes.

Q: What are the best ways to help prevent permanent brain damage and support recovery after a concussion? How do therapies like hot and cold contrast therapy help?

A: Preventing long-term problems starts with early diagnosis, rest, and gradual return to activity as guided by a healthcare provider. Cognitive rest—avoiding screens, reading, and intense thinking—helps the brain heal. Hydration, good nutrition, and plenty of sleep are essential. Hot and cold therapy (also called contrast therapy) can help reduce inflammation and promote blood flow to the injured area. Alternating heat and cold can soothe pain, limit swelling, and speed up healing. At RevitaFit, we offer a specialized hot and cold therapy ice hat, filled with a unique gel that retains its temperature longer than standard packs. This hat delivers consistent cooling or warming to your head along with light compression, which can further alleviate discomfort and swelling. Such targeted therapy is valuable in the acute stages of injury, as well as in the days following, to support comfort and healing. Always combine these approaches with your doctor’s advice for the safest and best recovery.

Other Causes of Declining Brain Health

Q: I often find myself bored and rarely challenge my brain with new activities. Can this lead to problems with my mental health or increase the risk of dementia?

A: Yes, a lack of mental stimulation over time can have negative effects on both mental health and brain function. Our brains are designed to grow through challenge and novelty; activities like reading, learning something new, joining discussions, or tackling puzzles help maintain flexible and resilient neural pathways. When the brain isn’t regularly engaged in these ways, it may become less efficient, leading to slower thinking, mood changes, and memory difficulties. Over the long term, neglecting your cognitive “muscle” can raise the risk of cognitive decline.

Q: How does aging affect our brains, and what changes can we expect as we get older?

A: As we age, our brains naturally undergo structural and chemical changes. It’s common to notice occasional lapses in memory or slower processing speeds as the years go by. These changes are a normal part of aging, but in some cases, the effects can be more pronounced, leading to difficulties with attention, recall, and problem-solving. While aging itself is not the sole cause of significant cognitive decline, it can make the brain more vulnerable to other risk factors. Understanding how aging influences brain health is important for setting realistic expectations and staying proactive in supporting cognitive well-being.

Q: Why is chronic stress considered harmful for the brain, and can it really increase my risk for dementia?

A: Chronic stress keeps the brain in a constant state of alert by releasing hormones such as cortisol. Over time, elevated levels of these hormones can damage brain cells and disrupt areas responsible for memory and mood regulation. The ongoing impact of stress may weaken the brain’s ability to create new connections and recover from challenges, leading to fatigue, anxiety, and shifts in mood. The cumulative effects of unrelieved stress can further accelerate cognitive changes and have been linked to a higher risk of developing dementia.

What Can You Do to Support Long Term Brain Health?

Q: Can the brain recover from injuries or lack of stimulation, and what lifestyle changes make a real difference?

A: The brain is remarkably adaptable. Through a process known as neuroplasticity, it can form new connections and even strengthen or rewire itself after injury or periods of neglect. The evidence is clear that certain lifestyle changes can help support brain repair and improve mental health—even if you’re starting later in life. The following sections cover the most impactful strategies, supported by robust research, to protect your brain and boost your mood.

Diet and Nutrition for Brain Health

Q: What does science say about food and brain health? Are there specific diets or foods that really help?

A: Diet plays a crucial role in brain health and mental wellbeing. The Mediterranean-style diet stands out as the most researched and effective. This way of eating emphasizes vegetables, fruits, whole grains, nuts, olive oil, beans, and regular servings of fish. These foods are rich in antioxidants, healthy fats, vitamins, and minerals that support the structure and function of brain cells and help reduce inflammation.

Key foods linked to better memory and lower dementia risk include berries, leafy greens, walnuts, pumpkin seeds, oily fish, and fermented foods like yogurt and kimchi. They contain nutrients, such as omega-3 fatty acids, B vitamins, vitamin E, and polyphenols, which protect brain cells and help regulate mood and cognition.

Practical tips:

• Eat at least five servings of vegetables and fruit daily, aiming to include berries and leafy greens several times a week.
• Replace butter and processed oils with extra-virgin olive oil for cooking and dressings.
• Include oily fish, such as salmon or sardines, two to three times weekly.
• Choose whole grains like oats, brown rice, and quinoa.
• Add a handful of nuts and seeds (especially walnuts and pumpkin seeds) to your meals or snacks.

Exercise and Physical Activity

Q: How much does exercise matter for brain function and mental health?

A: Exercise is one of the most powerful tools for maintaining brain health, improving mood, and reducing the risk of dementia. Regular aerobic activity, like brisk walking, cycling, or swimming, increases blood flow to the brain and stimulates the release of chemicals that help nerve cells grow and thrive. Exercise also plays a direct role in improving symptoms of depression, anxiety, and stress.

Aim for 150 minutes of moderate aerobic activity per week, which can be spread over most days. Adding in strength training or yoga two times a week can further support both mind and body.

Simple ways to get started:

• Walk briskly for 30 minutes most days.
• Try cycling, swimming, or dancing if you enjoy variety.
• Use daily routines, like housework or gardening, to increase activity levels.
• Join a group class or walk with friends to combine exercise with social connection.

Sleep and Stress Management

Q: Why are sleep and stress levels so important for the brain?

A: Quality sleep is essential for brain repair, clearing toxins, and storing new information. Adults generally need between seven and nine hours per night for optimal brain health. Poor sleep over time is linked to memory problems, mood issues, and increased dementia risk.

Chronic stress raises levels of cortisol, a hormone that, in excess, can damage the brain regions involved in memory and emotional regulation. Managing stress through mindfulness, meditation, or other relaxation techniques helps protect the brain and improve mood.

Practical strategies:

• Keep a regular sleep schedule, aiming for the same bedtime and wake-up time each day.
• Create a calming nighttime routine: dim lights, avoid screens, and do something relaxing before bed.
• Practice mindfulness daily—even a few minutes of breathing exercises, gentle stretching, or guided meditation can make a difference.
• Spend time outdoors in daylight, which helps regulate sleep and mood.

Cognitive Stimulation and Social Connection

Q: Does keeping my mind active really help against dementia and mental health problems?

A: Keeping your brain challenged is one of the best ways to build what scientists call “cognitive reserve.” This means your brain creates more pathways and connections, which helps it function well even as you age, and can delay or reduce the impact of dementia. Mental stimulation also supports mood, helping to prevent and manage depression and anxiety.

Effective ways to stimulate your brain:

• Learn something new, such as a language, musical instrument, or craft.
• Read books, solve puzzles, or play strategy games regularly.
• Try memory exercises or brain-training apps if you prefer structured challenges.

Social connection is equally important. Engaging with friends, family, or community groups helps protect your brain, lifts your mood, and lowers your risk of depression or anxiety. Even small efforts—like having a chat with a neighbour or joining a club—can make a big difference.

Gut-Brain Connection and Nutrition

Q: How does gut health influence my brain and mood?

A: The gut and the brain are closely linked through what’s known as the gut-brain axis. The bacteria living in your gut produce chemicals that influence mood, stress, and cognitive function. An unhealthy gut microbiome can contribute to inflammation, which is linked to both poor mental health and increased dementia risk.

Supporting a healthy gut involves eating a variety of fibre-rich plant foods and including fermented foods such as yogurt, kefir, kimchi, or sauerkraut. These foods help increase beneficial bacteria, which in turn supports clearer thinking and a more stable mood.

Tips for a healthy gut:

• Eat a wide range of vegetables, beans, whole grains, and fruit.
• Include fermented foods several times a week.
• Limit highly processed and sugary foods, which can disrupt gut balance.

The Role of “Good Stress” and Cold Exposure

Q: There’s a lot of talk about cold water therapy and “good stress” for the brain. Does it work?

A: Brief exposure to mild stressors—sometimes called “hormetic stress”—can prompt the body and brain to adapt in ways that build resilience. Cold water exposure, for example, can increase alertness and boost mood by releasing certain brain chemicals such as norepinephrine. However, despite its popularity, there’s no strong evidence that cold water therapy directly removes harmful plaques from the brain or reverses brain disease.

Other forms of “good stress,” like exercise and learning new skills, have much more robust research showing clear benefits for brain structure and function. If you enjoy the feeling of a brisk shower or cold swim, it can certainly be part of a healthy routine, but it shouldn’t replace the foundational habits of diet, exercise, sleep, and social connection.

Combining Strategies for Long-Term Mental Wellness

Scientific research consistently shows that a combination of healthy habits offers the greatest protection for both brain and mental health. No single food, exercise, or trick acts as a magic bullet, but together these steps work in harmony to slow brain aging, support recovery from injury, and improve mood and resilience.

Putting It All Together: Your Brain Health Action Plan

Q: What’s a realistic plan I can follow to protect my brain and improve my mood?

A: Here’s a practical routine that combines what we know works best for brain and mental health:

Daily Habits:

• Eat a variety of colourful vegetables and fruits (including berries and leafy greens).
• Include healthy fats, especially from nuts, seeds, and extra-virgin olive oil.
• Have fish (like salmon or sardines) two or three times per week, or choose plant-based sources of omega-3s.
• Eat whole grains and beans for fibre, and regularly enjoy fermented foods to support gut health.
• Move your body every day—aim for a brisk walk, a short cycle, or even a home workout.
• Prioritise sleep with a soothing bedtime routine and consistent sleep schedule.
• Make time for a brain-challenging activity, whether it’s reading, doing a puzzle, or learning something new.
• Take a few minutes each day for mindfulness, gentle breathing, or stretching to manage stress.
• Connect with friends, family, or your community regularly, even if it’s just a chat or a friendly message.

Weekly Goals:

• Try a new recipe or food to keep meals interesting and varied.
• Spend time outdoors in daylight for both mood and sleep benefits.
• Do something creative—painting, music, writing, or a craft.
• Give cold showers or outdoor walks a go if you enjoy them, but focus on what makes you feel good and energised.

Staying on Track and What to Expect

Building new habits takes time and patience, but each small change adds up. Research shows that people who consistently follow these habits experience better memory, reduced risk of dementia, and improvements in mood and anxiety. If you’re struggling with depression, anxiety, or obsessive thoughts, these routines can be a helpful foundation, but seeking support from a mental health professional remains important for more persistent symptoms.

Progress might feel slow at times, but most people notice improvements in energy, sleep, mood, and mental clarity within weeks to months of making lifestyle changes. The key is to keep things achievable and enjoyable—choose what fits your life and brings you satisfaction.

Final Thoughts: Moving Forward with Hope

Looking after your brain doesn’t require perfection or radical change. The science shows that simple steps—eating well, staying active, sleeping soundly, connecting with others, and keeping your mind engaged—can have a powerful impact. Even if you’ve faced challenges in the past, it’s never too late to start. Each positive choice you make helps build a healthier, more resilient brain for the future.

If you ever feel overwhelmed, focus on one small change at a time. Celebrate your progress. And remember, support is available if you need it—whether from friends, community groups, or healthcare professionals. Protecting your brain and mental health is a lifelong journey, and you are not alone.