B vitamins, found in leafy vegetables, broccoli, bananas, yeast, eggs and meat, are essential to the maintenance of the nervous system, the internal 'message service' which transmits information around the body and to the brain. Optimal levels of B vitamins have been associated with feelings of general well-being and clear-headedness in placebo-controlled studies.

The mental decline that can come with age is thought to be related to damaging molecules known as free radicals. They are quenched by antioxidant substances such as beta-carotene and vitamins C & E. There is evidence that upping our intake of antioxidant nutrients might help maintain our mental sharpness. Go for citrus fruits, kiwis, broccoli and dark green leafy vegetables, whole grains, brown rice, eggs and muesli or oatmeal.

Breakfast like a king
Do not go out without having breakfast. Apart from speeding up your metabolism for the day, a healthy breakfast will ensure your 'fuel tank' is full and your brain is rearing to go.

Drink in moderation
Whilst a drink can often help us to relax and the benefits of red wine on heart health are well-established, apart from encouraging us to do things our brain would normally tell us not to do, drinking to excess can also increase the risk of cognitive impairment.

Caffeine
Caffeine may also interfere with brain efficiency. Caffeine is not a brain booster. While it may stimulate the body temporarily, it is also believed to reduce the supply of blood to the brain. Heavy caffeine consumption may cause chronic fatigue. Substitute it with decaf, fruit tea or, even better, water.

Stay physically active
Researchers have long maintained the strong link between a healthy body and a strong mind. Regular exercise boosts your circulation and the supply of vital nutrients to the brain, as well as improving your sense of emotional wellbeing.

Slippery slope
Don't be fooled into thinking that caffeine, alcohol and cigarettes can solve stress. Whilst they may have an initial calming effect, they can eventually lead to a jittery feeling, more stress and a bad night's sleep.

Reduce your stress load
Take time to relax - that doesn't mean sitting in front of the TV. Try to do something different which stimulates your mind. Get a good night's sleep whenever possible. It is often said that an hour's sleep before midnight is worth two hours afterwards.