In our last blog, we looked at how the health of your body can influence the health of your brain. But supporting cognitive health doesn’t stop with what you eat, how well you sleep, or what’s happening in your gut.
Healthy habits like staying active, managing stress, challenging your mind, connecting with others, and getting the right nutrients can also support brain function and help you stay mentally sharp as you age.
The encouraging part is that none of these habits has to be complicated.
You don’t have to become an athlete, learn a complete new language or completely change your life.
Here are five healthy habits you can incorporate into your life to support cognitive health and brain function.
1. Keep Your Body Moving
Exercise is good for your body, but it can also benefit your brain.
Movement triggers the production of brain-derived neurotrophic factor (BDNF), a protein that acts somewhat like fertilizer for brain cells.
BDNF helps brain cells survive and form stronger connections while helping reduce inflammation and toxic protein buildup that can interfere with clear thinking.¹
An analysis of 16 studies involving approximately 160,000 people found that physically active individuals had a 40% lower risk of Alzheimer’s disease.
Exercise can also increase the size of the brain’s memory center, improve communication between brain regions, and influence immune cells in ways that help protect the brain.²
But here’s something important to remember:
You don’t have to be an athlete to support your brain through movement.
Aerobic or cardiovascular activities can include:
Resistance exercises may include:
Both aerobic and resistance exercise have been shown to increase BDNF, supporting neuroplasticity and learning.¹
And don’t underestimate everyday movement.
Research included in our September resources found benefits from both light and moderate-to-vigorous activity.
Whether people were doing lighter activities such as cleaning and walking or higher-intensity exercise such as jogging and fast cycling, cognitive benefits remained consistent.²
Even a leisurely walk can be beneficial, especially when you take that walk outside in nature.¹
The takeaway? Just keep moving. Small amounts of movement woven consistently into your day can contribute to sharper thinking and improved mental agility.
2. Reduce Stress and Practice Gratitude
Reducing stress is non-negotiable for supporting your brain and mental health.¹
Simple ways to do this may include:
Including the practice of gratitude on this list may surprise you. But sometimes we’re so focused on everything that needs to be done (or everything that’s going wrong) that we forget to stop and recognize what is going right.
Try taking a few moments each day to name something you’re thankful for intentionally.
Maybe it’s your family. A friend who checked in on you. A beautiful morning. A good night’s sleep. A prayer that was answered. Or simply the gift of another day.
Taking care of your cognitive health isn’t only about what you put into your body.
Making room for prayer, gratitude, and peaceful moments can be part of caring for your brain, too.¹
3. Challenge Your Mind
Your brain likes a challenge.
And that doesn’t mean you have to spend hours doing complicated brain-training exercises.
Keeping your brain engaged can be as simple as doing something familiar in a slightly unfamiliar way.¹, ³
Try:
The brain is also challenged with learning something new like several sentences in a new language, playing an instrument you haven't played in years, or working a Sudoku or crossword puzzle.
You don’t necessarily need a special program or extra hours. Look for simple opportunities to do something new, learn something different, or make your brain work a little harder.
These small challenges can become another healthy habit that supports cognitive health and keeps your mind engaged.
4. Spend Time With Your People
Coffee with a friend might be doing more than filling your social calendar.
Social connections are good for the soul, but they’re also important for the brain, especially as we age.³
Research found that older adults, both with and without dementia, experienced worsening cognitive function during social isolation.³ Think about the Covid 19 years!
Our brains benefit from interaction. Back-and-forth conversations help keep our neurons active and engaged.³ So make time for your people.
That could mean:
The specific activity isn’t the important part. What matters is getting out and staying involved with other people.
As we get older, protecting our independence is important, but independence doesn’t have to mean isolation.
Community can be good for the soul and the brain.
5. Give Your Brain the Nutrients It Needs
Just as the rest of your body needs proper nourishment, so does your brain. Consider the use of a combination of some of these nutrients that have been researched and found beneficial for healthy brain function:
They include:
The research also identified several nutrient deficiencies associated with brain inflammation, dementia and Alzheimer’s disease, including:⁵
Of course, seeing a list like this can quickly become overwhelming and taking every supplement on a list isn’t necessary.
Your individual needs matter.
If you're wondering which nutrients or supplements may be appropriate for your individual needs, please don’t hesitate to ask us to help you make the right choice.
Small Healthy Habits Can Add Up
When we put both of our cognitive health blogs together, there are a lot of suggestions!
Eat differently. Sleep well. Support your gut. Watch your blood pressure and blood sugar. Reduce your toxic load. Exercise. Manage stress. Challenge your brain. Stay connected. Pay attention to nutrients.
That can sound like a very long to-do list.
It doesn’t have to be.
Start small.
Take a walk around the neighborhood. Call the friend you’ve been meaning to check on. Work a crossword puzzle with your morning coffee. Spend a few quiet minutes in prayer and gratitude. Try driving a different way to the grocery store. Add a little more movement to your day.
Then, when one healthy habit starts to feel natural, consider adding another.
Supporting cognitive health and brain function isn’t about doing everything perfectly. It’s about making intentional choices that support your brain and your body as you age.
Your brain is worth taking care of and there’s no better time to start than today.
References
¹ Brain Regeneration: 12 Ways to Heal Brain Cells — Dr. Jockers
² Movement Triggers Protective Brain Changes — NaturalHealth365
Additional movement resources provided in the September Theme Notes: “Top Exercises for Brain Health” and “This Is How to Make Your Brain Act 4 Years Younger, According to Science.”
³ How to Keep Your Mind Sharp at Any Age: Neurologist Tips and Suggestions — SELF
⁴ 6 Supplements That Can Keep Your Brain Young and Healthy During Menopause — Dr. Mariza Snyder
⁵ 5 Nutrient Deficiencies Linked to Brain Inflammation & Dementia
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