Maintain a healthy brain

Pre-clinical studies suggest that there’s probably little harm in trying to bolster your biological hardware by munching on supposedly brain-boosting nootropic protein bars, or shelling out £18 for an organic lion’s mane mushroom that purportedly increases nerve growth in the brain. But consider how often ideas about the benefits of red wine, chocolate and low-fat diets have shifted over the past few decades. In science, an effect isn’t proven until it’s shown to be statistically significant and can be replicated in large groups. Instead of opting for processed foods or powdered extracts, you’re almost certainly better off getting your nutrients from whole foods. One way to help your brain may be to look after your gut: after all, bacteria living in your intestines are thought to promote the production of neurotransmitters, including serotonin. Other research has linked gut microbes to the production of calming gamma aminobutyric acid (GABA). Evidence suggests that the health and diversity of your gut bacteria play a key role in the development of Parkinson’s, Alzheimer’s, anxiety and depression.

Personalised gut-microbiome modulators are not yet available, though researchers are working on them. For now, your best bet is to consume 30g to 38g of fibre per day. This feeds the body’s helpful bacteria, says Dr Drew Ramsey, author of Eat To Beat Depression And

Anxiety (£22, Harper Wave). Boost your intake with oats, beans, lentils, cruciferous vegetables, avocados, fermented foods and fruit.