🧠 Brain Health

Could healthier habits help reduce your risk of dementia?

There is no certain way to prevent every type of dementia. Age, genetics and other factors that we cannot control also affect our risk.

However, there is good evidence that looking after our general health and adopting healthier habits can help reduce the risk of cognitive decline and dementia, or delay their onset. These same habits can also benefit our heart, mobility, mood, confidence and independence today. (⁠nhs.uk)

This programme is designed to help you understand those habits, reflect honestly on how you have been doing and choose one small, realistic step towards a healthier lifestyle.

It is not a test, and there are no perfect or failing scores. This is your journey, undertaken for yourself and for the people who care about you.

You can use everything here independently, at home and at your own pace. If you would ever like information, encouragement or practical help, Wraysbury & Horton Resilience is here for you.

About this project – What is the evidence?

🌱 How to get the most from this programme

Our Brain Health programme has three main sections. You are welcome to explore any of them independently, but most people will benefit from working through them in order.

🧠 1. Why Brain Health Matters

Discover the lifestyle factors that current scientific research suggests have the greatest influence on long-term brain health, and learn why each one matters.

📋 2. Review My Lifestyle

Complete our interactive Brain Health Self Assessment to reflect on your own lifestyle.

Your answers are used only within your own browser to create personalised feedback, practical coaching and Your Brain Health Journey. Nothing is sent to or stored by Wraysbury & Horton Resilience.

🌳 3. Building a Healthy Brain

Explore practical coaching, realistic guidance and simple everyday ideas to help you build healthier habits over time.

Whether you want to improve one area or several, every small change is a positive step towards protecting your brain health.

Where would you like to begin?

🧠 Why Brain Health Matters

Understand what affects brain health, what current research tells us and why positive changes can be worthwhile.

Why Brain Health Matters⁠

❤️ Building a Healthy Brain

Explore eight important areas of everyday life that can help support a healthy brain throughout life. It’s never too late to start improving your health.

Building a Healthy Brain⁠

👣 Review My Lifestyle

Pause and reflect honestly on your habits over the last three months. Your answers will help you identify your strengths and choose an area you may wish to strengthen.

Review my Lifestyle

🤝 I’m Worried About My Memory

Understand the difference between occasional forgetfulness and changes that should be discussed with your GP, and find information about help and support.

I’m Worried About My Memory⁠

🧠 Why Brain Health Matters

Your brain supports almost everything you do: thinking, memory, communication, movement, decision-making and the ability to live independently.

Like the rest of the body, the brain is affected by our health and everyday habits. Regular physical activity, healthy blood vessels, avoiding smoking, moderating alcohol, remaining socially connected and managing conditions such as high blood pressure and diabetes are among the factors associated with a lower risk of cognitive decline and dementia. (⁠World Health Organization)

No single change can guarantee that dementia will be prevented. The purpose of this programme is not to make promises or ask you to transform your whole life overnight. It is to help you make informed choices and gradually build healthier habits.

Your Brain Health Journey

🌱 Start where you are
Take time to understand your current habits and recognise where you may wish to make a change.

👣 Take one small step
Choose something realistic. Small changes are often easier to maintain than ambitious plans.

🪧 Recognise your milestones
Pause occasionally to notice what you have achieved. Progress matters, however modest it may seem.

🌳 Build habits that last
Brain health is not a destination or a one-off challenge. It is a lifelong journey built from the habits you maintain.

🧠 Building a Healthy Brain

Eight evidence-based lifestyle habits that can help keep your brain healthy throughout life.

❤️ Heart Health
🚶 Physical Activity
🚭 Smoking & Alcohol
👥 Social Connection
👂 Hearing
😴 Sleep
🧠 Keep Learning
😊 Emotional Wellbeing

1. ❤️ Heart Health

Looking after your heart helps look after your brain

❤️ Why it matters

Keeping your heart and blood vessels healthy is one of the most effective ways to help keep your brain healthy.

Your brain depends on a constant supply of oxygen and nutrients carried by your blood. Conditions such as high blood pressure, diabetes, high cholesterol and smoking can damage blood vessels over many years, increasing the risk of stroke, heart disease and dementia.

The good news is that many of these risk factors can be improved. Looking after your heart benefits your overall health today and may also help reduce the risk of dementia, or delay its onset, later in life.

🔬 What the evidence tells us

Evidence Level: Strong

This is one of the strongest areas of evidence for maintaining brain health.

Large, high-quality studies have consistently shown that keeping your heart and blood vessels healthy is associated with better brain health and a lower risk of dementia. While no lifestyle change can guarantee that dementia will be prevented, experts have a high level of confidence that managing cardiovascular health is one of the most worthwhile steps you can take.

🎯 Official Recommendation

Keep your blood pressure within the range recommended by your healthcare professional.

For many adults this means below 140/90 mmHg, although your own target may be lower depending on your age, medical history or other health conditions.

Continue taking any prescribed medication and attend regular health checks.

🎯 Suggested Target

There is no separate WHR Suggested Target for this topic because clear NHS guidance already exists.

Our advice is simply to know your own blood pressure, understand your personal target, and work towards maintaining it.

🌱 Reflection Point

Take a moment to think about the last three months.

Do you know your current blood pressure?
When was it last checked?
If you have high blood pressure, do you know your personal target?
Have you been taking any prescribed medication as advised?
Overall, how well do you feel you’ve looked after your heart health?

Be honest with yourself. There are no right or wrong answers. This reflection is for you, not for us.

👣 Ready to reflect?

When you have explored the different areas of Brain Health, complete our Brain Health Lifestyle Review.

You will be invited to think honestly about your usual habits over the last three months. Your answers are private unless you choose to print or share them, and there are no right or wrong scores.

👣 How could I strengthen this habit?

Once you’ve completed your Brain Health Review, we’ll guide you to practical ideas that match where you feel you are today.

Whether your next step is arranging a blood pressure check, taking medication more regularly, improving your diet, becoming more active or stopping smoking, we’ll help you choose one small, realistic change to work on over the coming weeks.

Remember, lasting habits are built one step at a time.

➡ Explore practical ways to strengthen your heart health

➡ Review My Brain Health Lifestyle

💡 Did you know?

Although your brain makes up only around 2% of your body weight, it receives approximately 20% of your body’s blood supply.

Healthy blood vessels help keep your brain supplied with the oxygen and nutrients it needs throughout life.

🤝 Walking Together

You can complete this programme entirely on your own, at home and at your own pace.

However, if you’d like a little support, you’re always welcome to visit the Wraysbury & Horton Health Hub on a Tuesday.

We regularly offer blood pressure checks and can help explain what your readings mean. If anything concerns us, we can discuss it with the healthcare professional from the local GP surgery who attends the Health Hub.

WHR – We’re here to support you whenever you’d like us to.

🚶 Looking after your body helps look after your brain

🚶 Why it matters

Regular physical activity is one of the best-supported ways to help keep your brain healthy.

Being active improves blood flow to the brain, supports healthy blood vessels, helps control blood pressure, blood sugar and weight, and may reduce inflammation. It can also improve sleep, mood and confidence, making it one of the most valuable lifestyle habits for overall health.

The greatest benefits come from making activity a regular part of everyday life. It is never too late to become more active.

🔬 What the evidence tells us

Evidence Level: Strong

Large studies consistently show that people who remain physically active throughout life are less likely to experience cognitive decline and dementia than those who are inactive.

Although exercise cannot guarantee that dementia will be prevented, experts have a high level of confidence that regular physical activity is one of the most beneficial lifestyle habits for long-term brain health.

🎯 Official Recommendation

The NHS recommends that adults should aim for:

At least 150 minutes of moderate intensity activity each week (or 75 minutes of vigorous activity).
Strengthening activities involving the major muscle groups on at least two days each week.
Reducing long periods of sitting where possible.

Choose activities that you enjoy and can continue long term.

🎯 Suggested Target

There is no separate WHR Suggested Target for this topic because clear NHS guidance already exists.

Our advice is simply to work towards meeting the NHS recommendations at a pace that is appropriate for your health and ability.

🌱 Reflection Point

Take a moment to think about the last three months.

Have you usually been active on most days?
Have you achieved around 150 minutes of activity each week?
Have you included activities that strengthen your muscles?
Have you spent less time sitting for long periods?
Overall, how active do you feel you have been?

Be honest with yourself. This reflection is for you, not for us.

👣 Ready to reflect?

When you’ve explored the different areas of Brain Health, complete your Brain Health Lifestyle Review.

You’ll be invited to reflect honestly on your activity levels over the last three months and identify one realistic area you might like to strengthen.

➡ Review My Brain Health Lifestyle

👣 How could I strengthen this habit?

After completing your Lifestyle Review, we’ll suggest practical ideas based on where you feel you are today.

Whether your next step is walking a little further, becoming active more often, adding simple strength exercises or finding an activity you enjoy, we’ll help you build confidence one step at a time.

➡ Explore practical ways to become more active

💡 Did you know?

Regular walking is one of the simplest ways to become more active. Even short walks, repeated regularly, contribute towards your weekly activity target and benefit both your body and your brain.

🤝 Walking Together

You don’t have to do this alone.

If you’d like help finding local walking groups, community activities or gentle ways to become more active, visit the Wraysbury & Horton Health Hub on a Tuesday.

We’ll help you find something that’s right for you and your lifestyle.

WHR – We’re here to support you whenever you’d like us to.

🚭Protecting your brain from tobacco and excess alcohol

🚭 Why it matters

Smoking damages blood vessels, reduces healthy blood flow and increases the risk of high blood pressure, stroke and cardiovascular disease. These effects can also harm the brain.

Drinking too much alcohol can directly damage brain cells and increases the risk of several conditions linked with poorer brain health. Heavy or prolonged drinking is particularly harmful.

Stopping smoking and keeping alcohol consumption within recommended limits benefit your health at any age.

🔬 What the evidence tells us

Evidence Level: Strong

Smoking and excessive alcohol consumption are both recognised modifiable risk factors for cognitive decline and dementia.

The evidence is particularly clear for smoking and for harmful or heavy alcohol use. The relationship between low levels of alcohol and dementia is less certain, so alcohol should not be started or increased in an attempt to protect the brain. The safest practical advice is to remain within UK low-risk drinking guidance. (nhs.uk)

🎯 Official Recommendations

Smoking

The healthiest target is:

Do not smoke.

If you currently smoke, stopping is worthwhile whatever your age or however long you have smoked. Support and stop-smoking treatments can make quitting more achievable. (nhs.uk)

Alcohol

To keep health risks from alcohol low, the NHS advises both men and women:

not to regularly drink more than 14 units a week
to spread this over three or more days
to include several alcohol-free days, particularly when trying to reduce consumption. (nhs.uk)

Fourteen units is approximately six pints of average-strength beer or six medium glasses of wine—not seven standard pub glasses, since glass sizes and alcoholic strength vary. (nhs.uk)

🎯 Suggested Target

There is no separate WHR Suggested Target because clear UK guidance exists.

Our target is:

Remain smoke-free and, if you drink alcohol, stay within 14 units a week—preferably with several alcohol-free days.

You do not need to drink alcohol for health reasons. Someone who does not drink should not begin drinking in an attempt to protect their brain.

🌱 Reflection Point

Take a moment to think honestly about the last three months.

Smoking

Have you smoked any cigarettes or tobacco?
Have you tried to stop or reduce your smoking?
Would support or treatment make stopping easier?

Alcohol

Do you know approximately how many units you drink each week?
Have you usually remained within 14 units?
Do you have several alcohol-free days?
Has alcohol sometimes affected your sleep, mood, medication, relationships or daily life?

Think about your usual behaviour across the whole three months—not simply your best week.

There are no right or wrong answers. Recognising something you would like to change is already a positive first step.

👣 Ready to reflect?

When you complete the Brain Health Lifestyle Review, smoking and alcohol will appear as two separate questions.

This allows you to reflect accurately on each habit and choose the area—if either—that you would like to strengthen.

➡ Review My Brain Health Lifestyle

👣 How could I strengthen these habits?

After completing your Lifestyle Review, we will guide you towards practical support appropriate to your own starting point.

This might include:

preparing for a first attempt to stop smoking
finding NHS stop-smoking support
identifying the drinks that contribute most to your weekly units
introducing alcohol-free days
gradually reducing the amount or strength of what you drink
seeking professional help if reducing alcohol feels difficult or unsafe.

You remain in control. The aim is not judgement or perfection—it is to help you choose one realistic next step.

➡ Explore help with stopping smoking

➡ Explore practical ways to reduce alcohol

💡 Did you know?

A bottle of wine containing 13% alcohol has almost 10 units—considerably more than many people expect.

Checking the alcoholic strength and serving size can give a much more accurate picture than simply counting “glasses”.

🤝 Walking Together

Most people can use this programme independently, but support is available whenever you would find it helpful.

You are welcome to visit the Wraysbury & Horton Health Hub on a Tuesday to talk privately about your next step. We can help you find appropriate NHS services and practical local support.

Stopping smoking or changing established drinking habits can be difficult. Asking for help is not a failure—it is another positive step in your journey.

WHR – We’re here to support you whenever you’d like us to.

👥Staying connected helps keep your brain active

👥 Why it matters

Regular contact with other people gives your brain opportunities to listen, speak, remember, respond and understand different points of view.

Social connection can also support mood, confidence and a sense of purpose. By contrast, loneliness and social isolation are associated with poorer physical and mental health, cognitive decline and an increased risk of dementia. (The Lancet)

It is the quality, regularity and variety of contact that matter—not simply how many people happen to be around you.

🔬 What the evidence tells us

Evidence Level: Good

Social isolation is recognised by the 2024 Lancet Commission as one of the potentially modifiable risk factors for dementia. NHS guidance also identifies loneliness and social isolation as factors that may increase dementia risk. (The Lancet)

The association is supported by a substantial body of research, but most of that evidence is observational. Researchers cannot yet identify an exact number of conversations, contacts or hours of social activity that will protect an individual brain.

We can therefore be confident that remaining meaningfully connected is beneficial, while being honest that there is no scientifically proven minimum dose.

🎯 Official Recommendation

There is currently no official NHS numerical recommendation for how many people you should speak to, or how many hours you should spend socialising each week.

The NHS and WHO encourage people to remain socially active, maintain relationships and seek help if loneliness or isolation is affecting their wellbeing. (World Health Organization)

🎯 Suggested Target

Aim for at least one meaningful conversation on most days, with regular contact involving five or more different people during the week.

This is a practical Suggested Target, not an NHS recommendation or a proven threshold for preventing dementia.

We have chosen it to encourage:

contact on more than one day
interaction beyond one household or relationship
conversations that involve genuine engagement
a varied and resilient social network.

A meaningful conversation might happen in person, by telephone or through a video call. Brief greetings and necessary transactions are positive contacts, but may not provide the same engagement as a conversation in which you exchange thoughts, experiences or feelings.

The target is intended to prompt reflection—not to suggest that five is a magic number.

🌱 Reflection Point

Take a moment to think honestly about the last three months.

On how many days each week have you had a meaningful conversation?
How many different people have you usually interacted with?
Has most of your contact been with just one person?
Have you taken part in any clubs, groups, volunteering or community activities?
Have you sometimes felt lonely, isolated or disconnected?
Are mobility, hearing, confidence, caring responsibilities or transport making social contact more difficult?

Think about your usual experience across the whole three months—not one particularly busy or quiet week.

There are no right or wrong answers. Recognising that you would like more connection is a positive first step.

👣 Ready to reflect?

When you complete the Brain Health Lifestyle Review, you will be invited to think about both the frequency and quality of your social contact.

The purpose is not to count friends or judge your social life. It is to help you decide whether your current level of connection feels healthy and satisfying for you.

➡ Review My Brain Health Lifestyle

👣 How could I strengthen this habit?

After completing your Lifestyle Review, we will offer practical ideas suited to your own starting point.

Your next step might be:

telephoning one person you have lost touch with
arranging a regular coffee or walk
speaking to a neighbour
joining a local group or activity
volunteering for something that interests you
learning to use video calling
asking for help with transport, confidence, mobility or hearing.

You do not need to build a large social circle overnight. One regular conversation or one new activity can be the beginning of a stronger network.

➡ Explore practical ways to feel more connected

💡 Did you know?

Social contact exercises many different thinking skills at once.

During a conversation, your brain may need to listen, recognise facial expressions, recall information, choose words, follow changes of subject and respond appropriately—all within a few moments.

🤝 Walking Together

You can work on this independently, but you do not have to manage loneliness or isolation alone.

You are always welcome to visit the Wraysbury & Horton Health Hub on a Tuesday. You can come for information, conversation or help finding a local activity that suits your interests and circumstances.

WHR also supports residents experiencing loneliness or social isolation. There is no obligation to join a group or commit to anything—we can simply talk through what might make the next step easier.

WHR – We’re here to support you whenever you’d like us to.

Looking after your hearing helps keep your brain engaged

👂 Why it matters

Hearing is about much more than your ears. Every conversation involves your brain listening, recognising words, interpreting meaning and responding.

When hearing gradually becomes poorer, the brain has to work harder to understand speech. Some people also begin to avoid conversations or social situations because they become tiring or frustrating.

Over time, untreated hearing loss has been linked with an increased risk of cognitive decline and dementia. Looking after your hearing helps you stay connected, active and engaged with the people around you.

🔬 What the evidence tells us

Evidence Level: Strong

Untreated hearing loss is recognised as one of the potentially modifiable risk factors for dementia.

Research suggests that identifying hearing loss early and using hearing aids when recommended may help reduce some of this additional risk, while also improving communication, confidence and quality of life.

Although hearing care cannot guarantee that dementia will be prevented, experts consider it an important part of maintaining brain health.

🎯 Official Recommendation

There is currently no NHS recommendation that everyone should have routine hearing tests at a particular age.

However, you should arrange a hearing assessment if you notice any change in your hearing, or if family or friends comment that your hearing seems to be worsening.

If hearing aids are recommended, using them regularly can improve communication and help you remain socially connected.

🎯 Suggested Target

Pay attention to changes in your hearing and arrange a hearing assessment promptly if you notice any concerns.

If you already have hearing aids:

Wear them regularly and keep them well maintained.

This is a practical coaching target rather than an official NHS recommendation.

🌱 Reflection Point

Take a moment to think honestly about the last three months.

Have you found conversations more difficult than they used to be?
Have people needed to repeat themselves?
Have you turned the television up louder?
Have you avoided busy places because it is difficult to hear?
If you use hearing aids, have you worn them consistently?

Think about your usual experience across the whole three months.

There are no right or wrong answers. Recognising a possible change is the first step towards improving it.

👣 Ready to reflect?

When you complete your Brain Health Lifestyle Review, you’ll be invited to reflect on how well you’ve looked after your hearing and whether you feel any changes may need checking.

➡ Review My Brain Health Lifestyle

👣 How could I strengthen this habit?

After completing your Lifestyle Review, we’ll suggest practical ideas based on where you feel you are today.

Your next step might include:

arranging a hearing assessment
asking your GP about hearing concerns
checking whether your hearing aids need adjustment
wearing your hearing aids more consistently
reducing background noise during conversations
asking family and friends to face you when speaking.

Small changes can make conversations easier and help you stay connected.

➡ Explore practical ways to support your hearing

💡 Did you know?

Many people live with hearing loss for years before seeking help because the change is often very gradual.

Family and friends may notice the signs before you do.

🤝 Walking Together

If you’re worried about your hearing, or you’re unsure whether it has changed, you’re welcome to visit the Wraysbury & Horton Health Hub on a Tuesday.

We can discuss your concerns and help you understand the options for getting your hearing checked and accessing local support if needed.

WHR – We’re here to support you whenever you’d like us to.

6. 😴 Sleep

Good sleep helps your brain rest, repair and stay healthy

😴 Why it matters

Sleep is an essential part of maintaining a healthy brain. While you sleep, your brain continues to work—processing memories, repairing cells and removing waste products that build up during the day.

Poor sleep can affect concentration, mood, memory and decision-making. Over many years, persistent poor-quality sleep has also been linked with an increased risk of cognitive decline and dementia.

Improving your sleep benefits both your brain and your overall health, whatever your age.

🔬 What the evidence tells us

Evidence Level: Good

Research consistently shows that people with long-term poor sleep are more likely to experience cognitive decline and dementia than those who usually sleep well.

Scientists are still studying whether improving sleep directly reduces dementia risk, but there is strong evidence that good sleep supports overall brain health and wellbeing.

🎯 Official Recommendation

There is no official NHS recommendation that every adult should sleep for a fixed number of hours.

The NHS advises that most adults need between 7 and 9 hours of sleep each night, although individual needs vary.

Regular sleep patterns and good sleep quality are considered just as important as the number of hours slept.

🎯 Suggested Target

Aim for regular, refreshing sleep most nights, usually around 7–9 hours if that suits your individual needs.

Our focus is not on achieving a perfect number of hours, but on waking feeling reasonably refreshed and maintaining a consistent sleep routine.

This is a practical coaching target rather than an official NHS recommendation.

🌱 Reflection Point

Take a moment to think honestly about the last three months.

Have you usually slept well?
Have you generally had around 7–9 hours of sleep each night?
Do you keep fairly regular bedtimes and waking times?
Do you often wake feeling refreshed?
Have poor sleep, snoring or daytime tiredness been affecting your daily life?

Think about your usual pattern over the whole three months.

There are no right or wrong answers. Recognising an area you would like to improve is the first step towards healthier sleep.

👣 Ready to reflect?

When you complete your Brain Health Lifestyle Review, you’ll be invited to reflect honestly on your sleep over the last three months.

The aim is not to judge your sleep, but to help you decide whether there are simple changes that might improve it.

➡ Review My Brain Health Lifestyle

👣 How could I strengthen this habit?

After completing your Lifestyle Review, we’ll suggest practical ideas based on where you feel you are today.

Your next step might include:

keeping regular bedtimes
reducing caffeine later in the day
limiting alcohol before bed
creating a relaxing bedtime routine
making your bedroom cooler, darker and quieter
speaking to your GP if poor sleep is persistent or you may have a sleep disorder such as sleep apnoea.

Good sleep is built from small, consistent habits rather than one perfect night.

➡ Explore practical ways to improve your sleep

💡 Did you know?

Your brain is far from inactive while you sleep.

During sleep it helps consolidate memories, processes information from the day and removes waste products that naturally build up during normal brain activity.

🤝 Walking Together

If poor sleep has become a regular problem, you don’t have to struggle alone.

You’re always welcome to visit the Wraysbury & Horton Health Hub on a Tuesday. We can help you understand simple sleep habits, discuss possible causes and suggest when it may be appropriate to speak with your GP.

Many sleep problems can be improved with the right advice and support.

WHR – We’re here to support you whenever you’d like us to.

7. 🧠 Keep Learning

Challenging your mind helps keep your brain active and resilient

🧠 Why it matters

Your brain continues to adapt and form new connections throughout life. Learning something new encourages your brain to solve problems, remember information and develop new skills.

Activities that make you think, concentrate and adapt may help build what scientists call cognitive reserve—the brain’s ability to cope with age-related changes or disease.

Learning also brings other benefits. It can improve confidence, create opportunities to meet people and give a sense of achievement.

🔬 What the evidence tells us

Evidence Level: Good

Research suggests that people who regularly challenge their brains throughout life are more likely to maintain good cognitive function as they age.

Scientists cannot yet say exactly which activities are best or how much mental challenge is needed to reduce dementia risk. However, there is good evidence that continuing to learn and developing new skills supports overall brain health.

The greatest benefit appears to come from activities that are new, enjoyable and require genuine effort, rather than simply repeating familiar tasks.

🎯 Official Recommendation

There is currently no official NHS recommendation for how much time adults should spend learning or mentally challenging themselves each week.

Experts generally encourage people to remain mentally active throughout life by learning new skills, solving problems and taking part in stimulating activities.

🎯 Suggested Target

Aim to spend at least three hours each week doing something that genuinely challenges your brain.

This is a WHR Suggested Target, not an official NHS recommendation.

The important word is challenge.

The activity should require you to think, concentrate, solve problems or learn something new—not simply repeat something you already know well.

Examples include:

learning a language
learning to use new technology
playing a musical instrument
attending a class
tackling more demanding puzzles
studying a new subject
developing a new hobby.

🌱 Reflection Point

Take a moment to think honestly about the last three months.

Have you regularly learnt something new?
Have you challenged yourself rather than simply repeating familiar activities?
Have you developed any new skills or hobbies?
Have you done things that made you think differently or solve problems?
Has curiosity remained part of your everyday life?

Think about your usual habits over the whole three months.

There are no right or wrong answers. This reflection is simply an opportunity to recognise where you are today.

👣 Ready to reflect?

When you complete your Brain Health Lifestyle Review, you’ll be invited to reflect on how well you’ve kept your brain challenged over the last three months.

The aim isn’t to measure intelligence or education—it is simply to help you identify opportunities to keep learning throughout life.

➡ Review My Brain Health Lifestyle

👣 How could I strengthen this habit?

After completing your Lifestyle Review, we’ll suggest ideas that match where you feel you are today.

Your next step might include:

trying a new hobby
reading about an unfamiliar topic
learning a few words of another language
joining a local class or interest group
exploring new technology
choosing puzzles that make you stop and think rather than those you complete automatically.

Your brain grows through challenge. Small steps, repeated regularly, can make a real difference.

➡ Explore practical ways to keep learning

💡 Did you know?

Doing the same crossword every day may be enjoyable—but if you can complete it without really thinking, your brain is no longer being stretched.

The greatest benefit comes from activities that continue to challenge you as your skills improve.

🤝 Walking Together

Learning doesn’t have to happen in a classroom.

If you’re looking for ideas, local groups or opportunities to learn something new, you’re always welcome to visit the Wraysbury & Horton Health Hub on a Tuesday.

Whether it’s using a smartphone more confidently, discovering a new hobby or finding a local course, we’re happy to help you take the next step.

WHR – We’re here to support you whenever you’d like us to.

8. 😊 Emotional Wellbeing

Looking after your emotional wellbeing helps your brain stay healthy and resilient

😊 Why it matters

Our emotional wellbeing affects how we think, feel and cope with everyday life.

Long periods of stress, anxiety or depression can affect sleep, concentration, motivation, relationships and physical health. These factors may also influence brain health over time.

Looking after your emotional wellbeing is not about feeling happy all the time. It is about recognising when life becomes difficult, building resilience and knowing when to ask for help.

🔬 What the evidence tells us

Evidence Level: Good

Research shows that people experiencing long-term depression, chronic stress or social isolation are more likely to experience cognitive decline and dementia later in life.

Scientists are still studying exactly how emotional wellbeing influences brain health. However, there is good evidence that supporting mental wellbeing is an important part of maintaining overall brain health.

🎯 Official Recommendation

There is currently no official NHS recommendation defining a target level of emotional wellbeing.

The NHS encourages people to look after their mental wellbeing by staying connected, being physically active, getting enough sleep, learning new skills, helping others and seeking support when they are struggling.

🎯 Suggested Target

Aim to spend time each week doing things that help you feel calm, connected, purposeful and able to cope with everyday life.

This is a WHR Suggested Target, not an official NHS recommendation.

Emotional wellbeing looks different for everyone. The goal is not to eliminate life’s challenges, but to develop healthy habits and recognise when additional support would be helpful.

🌱 Reflection Point

Take a moment to think honestly about the last three months.

Have you generally felt able to cope with everyday life?
Have you made time for activities that you enjoy?
Have you felt connected to other people?
Have you experienced prolonged stress, anxiety or low mood?
Have you known where to turn if you needed support?

Think about your usual experience across the whole three months.

There are no right or wrong answers. This reflection is simply an opportunity to consider how you’ve been feeling.

👣 Ready to reflect?

When you complete your Brain Health Lifestyle Review, you’ll be invited to reflect honestly on your emotional wellbeing over the last three months.

The aim is not to judge your feelings. It is to help you recognise whether there are simple steps that could strengthen your wellbeing or whether additional support might be helpful.

➡ Review My Brain Health Lifestyle

👣 How could I strengthen this habit?

After completing your Lifestyle Review, we’ll suggest practical ideas that match where you feel you are today.

Your next step might include:

making time for activities you enjoy
spending time outdoors
practising relaxation or mindfulness
staying physically active
talking with someone you trust
joining a local group or volunteering
speaking to your GP if low mood, anxiety or stress have become persistent.

Looking after your emotional wellbeing is not a sign of weakness. It is an important part of looking after your overall health.

➡ Explore practical ways to support your emotional wellbeing

💡 Did you know?

Emotional wellbeing and physical health influence one another.

Regular physical activity, good sleep, meaningful social contact and learning something new can all help support emotional wellbeing—showing how each Brain Health pillar strengthens the others.

🤝 Walking Together

Everyone has difficult periods in life, and nobody needs to face them alone.

If you would like a friendly conversation, information about local activities or help finding the right support, you’re always welcome to visit the Wraysbury & Horton Health Hub on a Tuesday.

If you’ve been feeling persistently low, anxious or overwhelmed, speaking to your GP is an important first step. Help is available, and seeking support is a positive decision.

Remember, building a healthier brain isn’t about being perfect. It’s about taking one small step at a time, and we’re here to walk alongside you whenever you need us.

WHR – We’re here to support you whenever you’d like us to.

👣 Ready for the next step?

You’ve now explored the eight Brain Health pillars and learnt about the lifestyle habits that current research suggests can help keep your brain healthy throughout life.

You don’t need to change everything at once.

In fact, lasting improvements usually begin with one small, realistic step.

Our Brain Health Lifestyle Review isn’t a test and it doesn’t give you a pass or fail mark.

Instead, it helps you reflect honestly on how you’ve been looking after your brain over the last three months. From there, we’ll help you identify your strengths and suggest practical ways to strengthen the areas you’d most like to improve.

Remember, this review is for you. Nobody else needs to see your answers unless you choose to print or share them.

🌱 One journey. One step at a time.

A healthy brain isn’t built in a day.

It’s built through the choices we make, the habits we develop and the small steps we take, week after week, year after year.

Whether you’re already doing many of these things or are just beginning, you’re moving in the right direction.

When you’re ready…

👣 Start My Brain Health Lifestyle Review

Start Your Brain Health Lifestyle Review

About this project – What is the evidence?

WHR – We’re here to support you whenever you’d like us to.

🤝 I’m Worried About My Memory

Forgetting things from time to time is normal

Most of us occasionally:

forget where we left our keys
walk into a room and forget why
forget somebody’s name, only to remember it later
miss an appointment
struggle to remember a word “that’s on the tip of the tongue.”

These things become more common as we get older and are not usually a sign of dementia.

Many everyday factors can affect memory, including:

stress or anxiety
poor sleep
depression or low mood
pain
certain medicines
hearing loss
dehydration
alcohol
being very busy or distracted.

🧠 When should I be more concerned?

Memory problems are more important if they are:

becoming steadily worse
affecting everyday life
noticed by family or close friends
making it difficult to manage money, medication or appointments
causing confusion about familiar places or people
associated with changes in personality or behaviour.

If these things are happening, it is sensible to arrange an appointment with your GP.

Early assessment can identify many treatable causes of memory problems, and if dementia is present, earlier diagnosis allows treatment and support to begin sooner.

❤️ Looking after your brain

Whether or not your memory problems are serious, there is good news.

Research suggests there are several things we can all do to support brain health.

These include:

❤️ Looking after your heart

🚶 Staying physically active

🚭 Not smoking

🍷 Drinking alcohol within recommended limits

👥 Staying socially connected

👂 Looking after your hearing

😴 Sleeping well

🧠 Continuing to learn new things

😊 Looking after your emotional wellbeing.

These are exactly the areas explored throughout our Brain Health programme.

💭 Ask yourself…

Rather than worrying about what may happen years from now, ask yourself:

“What is one small thing I could do this week to support my brain health?”

Small changes, repeated over time, can make a real difference.

🤝 You’re not alone

Many people worry about their memory at some stage in life.

Talking to someone often helps.

You may wish to speak with:

your GP
a trusted family member or friend
one of our volunteers at the Wraysbury & Horton Resilience Team.

We cannot diagnose memory problems, but we can help you find reliable information and signpost you towards appropriate local services.

👣 Ready to begin?

If you haven’t already completed your Brain Health Self Assessment, it’s a good place to start.

It takes only a few minutes and provides personalised guidance across the nine lifestyle areas known to support brain health.

🌱 Remember

Occasional forgetfulness is part of being human.

Looking after your brain is something you can start today.

You don’t need to be perfect. You just need to keep taking one more step.

🤝 Still worried?

If your memory concerns are increasing, affecting everyday life, or worrying those close to you, please arrange an appointment with your GP.

If you simply want to understand more about keeping your brain healthy, or would like someone to talk things through with, you’re always welcome at the Wraysbury & Horton Health Hub where they have a range of practitioners to help you, including WHR volunteers.

Visit NHS Page “Memory Loss – Amnesia” Here

Already diagnosed? Visit Dementia UK

WHR – We’re here to support you whenever you’d like us to.