A brain coach has revealed the things to do to keep your brain healthy – including eating fatty fish and blueberries.

Ami Porter, 43, shared her tips to keep your brain as healthy as possible.

She says we should be prioritising sleep and get between seven to nine hours a night to avoid amyloid plaque, thought to cause brain shrinkage.

And she revealed certain foods can be "amazing" for your brain, such as fatty fish and dark fruits."

Ami, from Swadlincote, Derbyshire, said: "You can make simple changes to ensure brain health. Our brains haven't changed since evolution."

"Our lives are easier but that is going to have an impact on our brains."

"I recommend seven to nine hours of sleep. Our brains are very active at night."

"Fatty fish is amazing for your brain."

Ami became interested in the brain after her son Ben James, now 19, was diagnosed with a porencephalic cyst at seven months old after she grew concerned he wasn't hitting his milestones.

The rare condition causes fluid filled cysts to develop on the brain and left Ben with severe epilepsy and cerebral palsy.

Ami said: "He would have 15 seizures in one morning. They couldn't medicate it any more."

In October 2021, Ben underwent a ten hour operation to remove the last 10 per cent of his left hemisphere, leaving him with half his brain.

Despite this Ben is still walking, and finding ways to combat his short term memory loss.

Ami said: "He blew medics away."

Ami's mum, Sylvia Boam, 79, was diagnosed with alzheimer's in January 2022 and seeing the positive's and negatives of the brain she decided to become a certified brain coach.

She got her qualification in September 2023 and now holds group sessions and podcasts educating people on the brain.

Sleep is something Ami is concerned were not getting enough of and is integral to our brain health.

She said: "If you get seven hours you get a flush into our brains. If we don't amyloid plaque builds up. It's like plaque on your teeth."

"That's what causes brain shrinkage."

Equally, too much sleep can also cause problems.

Ami said: "You start messing with your brain chemicals."

"Your fighting your bodies natural clock. That's when you become lethargic and have no energy."

Ami says our diet is important for the health of our brains.

She said: "Blueberries and dark fruits are really good for your brain."

"I'm a coffee fan but it has a ten hour shelf life."

Ami also said we should try and limit our time on our phones and screens as much as we can and recommends using blue light glasses.

She said: "Simple is key."