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Brain Health

iPhone and Fitbit on a wooden surface

How many steps do you need for brain health?

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Did you know that your daily walk around the neighborhood could be one of the best things you do for your brain? Recent studies show that walking every day is linked to lowering dementia risk. And the good news? You don’t have to walk nearly as far as you might think!

How Many Steps Do You Really Need?

A major 2025 research study published in The Lancet found that brain benefits start at just 3,000–4,000 steps a day. That’s roughly a 30-minute stroll. For even greater protection, aim for 5,000–7,000 steps a day. A Japanese study from 2018 also found that walking for about an hour a day has a strong preventive impact on dementia.

What about the old “10,000 steps” goal? That number came from a marketing campaign, not science. Studies now confirm that health benefits level off well before 10,000 steps. Of course, if you enjoy walking more, keep it up! Every step counts.

Does Speed Matter?

Yes! Not all steps are equal. Purposeful steps (walking at a pace that elevates your heart rate to a point where you can still talk but can’t sing) give your brain and body more benefit than casual or slow shuffling. Walk with a little island pep in your step! 

How Can I Easily Track My Daily Steps?

The great news is that tracking your steps has never been easier or more affordable. From simple clip-on gadgets to smart rings, there’s something for everyone. Many devices also track your heart rate, sleep, calories, and can even call for help in an emergency!

Choosing the Right Tracker for You

Look for these features when shopping:

  • Comfortable to wear all day — so you’ll actually use it!
  • Large, easy-to-read screen
  • Long battery life — no one wants to charge every night
  • Simple buttons and menus — no tech headaches!

Wearable Trackers Worth Trying

🚶 If You Prefer Walking Solo

  • Simple Pedometers: Great for folks who want something no-fuss and budget-friendly. They come as key rings, belt clips, or lanyards. Find them on Amazon, Target, or Walmart — often under $15.
  • Smart Watches: There are quite a number of different choices from an Apple Watch, Fitbit, Garmin, and many others.  Keep an eye out for promotions or sales and snag one inexpensively.
  • Smartphone Apps: Already have a smart phone? Your device has a built-in step counter! Open Apple Health or Health Connect and it’s already tracking when you start walking. You can also download MapMyWalk or Pacer Pedometer for even more features.
  • Smart Rings: A sleek, discreet option that looks like regular jewelry. Previously only for tech enthusiasts, smart rings are becoming more affordable. Try the Oura Ring 4 or the Samsung Galaxy Ring (great for Android users).

👥 If You Love Friendly Competition or Walking with Friends

  • StepUp Pedometer App: Turn walking into a friendly game! This app lets you join a virtual walking community or create your own group of friends — perfect for a little healthy competition with your neighbors or family. A great way to keep each other motivated!
  • Social Media Walking Groups: Join a walking group on Facebook or WhatsApp or create your own group with friends on the StepUp app to share your daily steps and cheer each other on.

🔒  Safety Tip: Always join private groups only on social media to protect your personal information.

Tips for Getting the Most Accurate Count

  • Walk at a normal pace when possible. Trackers are most accurate at regular speeds. Very slow walking may not count as reliably.
  • Wear your tracker on your hip or waist for the best accuracy, rather than your wrist.

Wearable Trackers Aren’t for Everyone

Skip them if you have a negative relationship with exercise or start small with a simple pedometer.  Chat with your doctor or therapist if you’re unsure.  If it causes anxiety or pressure, it’s okay to ditch it.     

Remember: No tracker is 100% perfect, but used consistently, it gives you a great picture of your daily movement and trends over time. The most important step is simply getting started. Whether you’re walking along the beach, around the park, or through your neighborhood. Every step is a step toward a healthier, sharper you. E hele kākou! (Let’s go!)

Two people eating a brain-healthy meal

What is the MIND diet?

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The MIND diet (short for Mediterranean-DASH Intervention for Neurodegenerative Delay) is an eating pattern specifically designed to support brain health and reduce the risk of cognitive decline and dementia. It combines elements of the Mediterranean and DASH diets, focusing on the foods and nutrients most strongly linked to brain health research.

Unlike trendy or restrictive diets, the MIND diet is built around practical, sustainable habits. It emphasizes foods like leafy greens, berries, nuts, fish, and whole grains while limiting saturated fats, fried foods, and excess red meat — all of which have been shown to influence inflammation, blood sugar regulation, and long-term cognitive health.

This two-page reference guide makes it easy to get started. It outlines exactly which foods to prioritize and how often to eat them, as well as which foods to limit and why. Whether you’re looking to protect your memory, support a loved one’s brain health, or simply eat in a way that’s good for both your heart and your mind, this guide is a practical first step.

 

As always, speak with your healthcare provider or a registered dietitian before making significant changes to your diet.

download the MIND diet food list
Two kūpuna cooking a brain healthy meal together

Cognitive Health and Nutrition: 5 Common Myths and What to Do Instead

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By Heidi Wulzen, MPH, RDN, LD

Every week, new headlines promise a food that will “boost your brain”. Or, they warn that something in your kitchen is harming it. From “brain-boosting” supplements to eating vegetables in a specific order, nutrition advice about cognitive health is everywhere. Some of it is helpful. Much of it is overstated. The good news? The science is far less dramatic than the headlines suggest. And much more practical. Let’s take a closer look at five common myths and what the evidence actually shows.

Myth: You need expensive ‘brain-boosting’ supplements.

Reality: Supplements can help correct nutrient deficiencies, but they do not significantly enhance memory or prevent dementia in most healthy adults. Some products, including nootropics like bacopa or lion’s mane mushroom, are supported only by small, short-term studies, and long-term data is limited. High doses of certain vitamins may even mask deficiencies or cause harm. If you’re concerned about memory changes or possible nutrient gaps, speak with a healthcare professional or registered dietitian before starting supplements. Supplements should support, not replace, healthy lifestyle habits. If you aren’t addressing lifestyle for dementia prevention (i.e. eating right, managing stress, staying active and social, sleeping well), no amount of supplements will make up for that. 

Myth: You need to eat fiber first for brain health.

Reality: Fiber supports brain health indirectly by helping regulate blood sugar, lower cholesterol, and support gut health. Only 5% of Americans get enough fiber in their daily diet. Women aged 19–50 should aim for about 25 grams per day (21 grams over age 50), while men need about 38 grams (30 grams over age 50). Increasing fiber gradually and drinking enough fluids can help prevent discomfort. Eating fiber first may modestly reduce blood sugar spikes, but the bigger goal is meeting your daily fiber needs, regardless of meal order.

Myth: The brain prefers ketones over glucose.

Reality: The brain primarily uses glucose for energy. Ketones can serve as an alternative fuel when carbohydrate intake is very low, but this does not mean they are superior for everyone. Because heart health and brain health are closely linked, dietary patterns that support cardiovascular health are especially important, particularly for older adults. The concern isn’t glucose itself, but long-term problems with blood sugar regulation. Some researchers have explored links between insulin resistance and Alzheimer’s disease, but the most important focus remains overall metabolic health.

Myth: You need high protein for brain health.

Reality: Adequate protein is essential because neurotransmitters are made from amino acids. However, more is not necessarily better. Extremely high-protein diets may crowd out fiber-rich foods and other important nutrients. For most people, a balanced eating pattern that includes appropriate amounts of protein, healthy fats, and carbohydrates best supports overall health as well as brain health.

Myth: Detoxes cleanse your brain.

Reality: Detox programs may involve juice cleanses, fasting, or restrictive diets, but there is little evidence that they improve brain health. Some approaches can even disrupt blood sugar levels or cause dehydration. The body already has effective systems (including the liver, kidneys, and glymphatic system) that naturally remove waste products. Supporting these systems through balanced nutrition, hydration, and sleep is far more effective than short-term cleanses.

Supporting your brain doesn’t require expensive supplements or restrictive diets. It requires consistency. Balanced meals, adequate fiber, appropriate protein, steady blood sugar, and heart-healthy habits all add up over time. When it comes to nutrition and brain health, simplicity often wins. Rather than chasing quick fixes, focus on sustainable habits. Long-term patterns matter far more than any single food or trend.

Heidi Wulzen is a Registered Dietitian and public health professional based in Kona. She specializes in nutrition, aging issues, and public health and offers strategic insights and guidance as both a public health and clinical dietitian. She can be reached at heidi@heritagehealthhi.com.

A bowl of colorful, healthy fruits and vegetables

Eat the rainbow for brain health

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Good nutrition is one of the most powerful tools we have for protecting our brain health. This downloadable resource, developed in partnership with Heritage Health Nutrition & Public Health, the Hawai’i Dementia Initiative, and DA BUX, offers practical, locally relevant guidance for adding more colorful fruits and vegetables to your daily meals.

Research shows that a diet rich in fruits and vegetables can lower blood pressure, reduce the risk of diabetes and heart disease, support mental wellbeing, and may even help reduce your risk of dementia. The guide highlights foods familiar to Hawai’i’s communities, from taro and lilikoi to seaweed and bitter melon, making it easy to eat well using ingredients you already know and love.

Whether you’re looking for simple meal ideas or want to understand which foods support a healthy brain, this colorful guide is a great place to start. And if you have SNAP-EBT benefits, be sure to explore DA BUX — a program that helps stretch your food dollars at local grocery stores across Hawai’i.

Remember: What’s good for the heart is also good for the brain.

download the nutrition and brain health brochure
doctor and older Asian man reviewing cognitive results on tablet

The 15-minute test that could change your brain’s future

Let’s be honest: nobody wants to think about cognitive decline. It’s scary. But here’s what’s scarier—waiting until you’ve lost memory and cognition that you could have protected.

Right now, you have power over your cognitive future. Not complete control—none of us do—but significant influence. A cognitive screening is how you claim that power. It’s a simple test that tells you where you stand today and what actions will make the biggest difference tomorrow.

And here’s something many people don’t know: memory problems aren’t always dementia. In fact, many cognitive issues in older adults are caused by vitamin deficiencies, medication interactions, or thyroid problems—all completely reversible. But you’ll never know which category you fall into without a cognitive screening.

Getting a cognitive screening isn’t about confirming a problem. It’s about establishing where you are right now, so you can protect your cognitive health.

Why a Cognitive Baseline Changes Everything

1. You Can’t Improve What You Don’t Measure

Consider your garden. If you don’t know which plants are thriving and which are struggling, you can’t adjust the water, sunlight, or soil. Your brain works the same way. A cognitive screening gives you a clear picture of your mental strengths and areas needing attention. Without that baseline, you’re gardening in the dark.

2. Small Changes Are Easier to Spot (and Address)

Noticing if your favorite tree has grown by looking at it daily is nearly impossible. But if you measure it yearly, the changes become obvious. Cognitive decline often happens gradually—so gradually that you might not notice until significant ground has been lost. A baseline measurement lets you track changes over time and catch subtle shifts early, when interventions are most effective.

3. Many Cognitive Issues Are Reversible

Here’s the good news that often gets overlooked: not all cognitive problems are dementia. Many causes of memory loss, confusion, and mental fog can be reversed once identified. A cognitive screening can uncover treatable conditions such as:

  • Vitamin B12 deficiency – Your brain can’t function properly without adequate B12 – it’s like trying to run a car on empty.

  • Thyroid problems – An underactive thyroid can slow everything down, including your thinking.

  • Medication side effects – Some common medications (or combinations of medications) can cloud your mind.

  • Depression and anxiety – These can mimic dementia symptoms but respond well to treatment.

  • Sleep apnea – Poor sleep quality starves your brain of the rest it needs to function.

  • Urinary tract infections (UTIs) — UTIs can cause sudden confusion in older adults.

  • Dehydration – Even mild dehydration affects cognitive performance.

Screening helps identify and treat reversible causes. It’s why screening matters. Imagine struggling with memory problems for months, only to discover it was a simple vitamin deficiency. That’s not uncommon.

4. Early Detection Opens Doors

Catching cognitive changes early gives you more options. Lifestyle interventions—physical activity, nutrition, sleep, social engagement, and cognitive training—work best when implemented sooner. It’s like maintaining your home: fixing a loose shingle is easier (and cheaper) than replacing an entire roof after years of water damage.

5. You’ll Have Peace of Mind

Not knowing is often worse than knowing. Many people avoid cognitive screening due to fear of what they’ll find. But here’s what research shows: most people who get screened discover their cognition is normal for their age. For those who do show changes, having that information is empowering—whether it reveals a reversible cause you can fix immediately, or early cognitive decline that you can address with lifestyle interventions.

6. It Protects Your Future Self

A baseline cognitive assessment becomes part of your medical record. If concerns arise years from now, having that earlier data point gives your healthcare team crucial comparison information. It provides context that helps guide better decisions.

How to Get Your Cognitive Screening: Your Action Plan

Step 1: Talk to Your Doctor

Schedule an appointment with your primary care physician and ask about cognitive screening. Be direct: “I’d like to establish a cognitive baseline. What screening tools do you recommend?” Most annual wellness visits for Medicare beneficiaries include a cognitive assessment at no additional cost.

Step 2: Prepare for Your Screening

Come rested and bring a list of all medications you’re taking. If you use them, bring glasses or hearing aids. There’s no need to study or prepare—these assessments are designed to measure your everyday cognitive function.

Step 3: If Needed, Request Follow-Up Testing

If your screening shows concerns, ask your doctor about additional tests to rule out reversible causes, like blood work for vitamin levels, thyroid function, or other markers. Think of it as detective work—you’re gathering clues to solve the puzzle.

Step 4: Document Your Results

Ask for a copy of your results and keep them with your health records. Note the date and specific test used. This sets your baseline for future comparisons.

Step 5: Create Your Brain Health Plan

Based on your results and your doctor’s guidance, build a lifestyle plan that supports cognitive health. The lifestyle pillars are: regular physical activity, heart-healthy nutrition, quality sleep, social connection, mental stimulation, and stress management. If you have trouble building these habits into your lifestyle, joining one of our Brain Health Huis can help.

Step 6: Schedule Your Follow-Up

Ask your doctor when to schedule your next screening—typically annually or every two years, depending on your age and risk factors. Then, put it on your calendar.

The Bottom Line

Don’t gamble with your brain health or ignore symptoms until they’re obvious. Getting a cognitive screen is one of the most powerful preventive actions—it’s proactive, smart, and puts you in control.

Older man sitting at desk completing cognitive screen on laptop

Tech for brain health: at-home cognitive screens

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Your brain is one of your most valuable assets.  Just like monitoring your blood pressure or blood sugar levels, tracking your cognitive function is essential for long-term health. Think of a computerized cognitive assessment as one tool in your brain health toolkit – just like one ingredient in your bento box.  Here’s what the science says about these assessments — and how you can use them.

What The Research Shows

Between 2003 and 2023, over 13,000 research articles examined digital cognitive testing across 110 countries. The U.S. led the charge with 36% of the research. These aren’t just ordinary games — they’re screening tools that measure memory, attention, processing speed, executive function, and spatial awareness.

The results? When used properly, these assessments help establish a baseline of your cognitive performance and track changes over time. Think of it like getting a snapshot of where you stand today so you can monitor your progress moving forward.

Why This Matters Now

Global populations are aging, and in the U.S., the Baby Boomer generation is driving this trend. Hawai‘i has one of the highest percentages of kūpuna and the longest lifespan in the country.  People aren’t just trying to live longer — they want their brains to stay sharp while they do it. This is about protecting your “brainspan,” not just your lifespan.

The good news: technology has made cognitive testing more accessible than ever. What used to require expensive clinical equipment now works on your smartphone or tablet.

The Tools You Can Use

If you’re taking a proactive approach to brain health, here are free, evidence-based options:

AARP Staying Sharp – A 20-30 minute self-assessment that’s part of a broader brain health program covering six key pillars.

Us Against Alzheimer’s Brain Guide – A 10-minute questionnaire you or a caregiver can complete, with personalized resources afterward.

Xpresso MoCA – A 5-10 minute screening tool from MoCA Cognition that gives you a performance score and ranking. This is a new home-based tool based on the clinical MoCA administered by healthcare professionals.

MindCrowd – A 10-minute exercise that compares your results to others in your age, sex, and education group.

These tools can help you understand where your cognitive strengths and weaknesses lie, and how to optimize your brain health. They cannot provide a diagnosis. For a clinical diagnosis, work with your healthcare provider. They have access to validated tools like the Digital Clock test, CANTAB, MoCA-CC, and BrainCheck.

The Bottom Line

Computerized cognitive assessments are just one part of your bento box – not the whole box.  They work best when you’re well-rested, in a quiet environment, and share results with your doctor.

But remember: too much screen time has negative effects on physical and mental health. Use technology strategically, not constantly.

Your brain is one of your most valuable assets.  Take an akamai approach – monitor it, protect it, and keep it sharp.

New Approaches in Brain Health

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dual-task training for the win!

Exercise and cognitive stimulation are both wonderful for the brain. And combining the two creates a synergistic effect that results in even greater benefits. Learn how exercise combined with cognitive stimulation (aka dual-task training) can help improve brain health, and see how care facilities are implementing this into their residents’ programs. 

Six Pillars of Brain Health: Best Lifestyle Practices for Caregivers, Aging Adults, and Providers

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How do lifestyle interventions help protect brain health?

Research shows that our daily habits and choices have a powerful impact on brain health and cognitive function. The Lancet Commission published a study in 2024 that quantified how much modifiable lifestyle factors can reduce your risk for Alzheimer’s and related dementias. Their research shows that a healthy lifestyle can reduce your risk by almost 50%. Physical activity, nutrition, social engagement, mental stimulation, restorative sleep, and stress management are all imperative to maintain a healthy brain. These things provide the nutrients, stimulation, and detoxification that the brain needs to survive and thrive. 

Asian man exercising with blonde woman trainer

Exercise as a Key Defense: Reducing the Risk of Alzheimer’s

Dementia and Alzheimer’s disease are two of the most common causes of cognitive decline in older adults. Dementia affects approximately 47 million individuals globally with projections of 130 million by the year 2050. Late-onset Alzheimer’s disease is the most common form of dementia, accounting for approximately 75% of all cases and is characterized by a progressive decline in cognitive function, memory, and cerebral volume. While there currently is no cure for these conditions, there is solid evidence that exercise can reduce your risk of dementia and Alzheimer’s. Here are just a few examples of recent research on the link between exercise and cognitive health.

  1. A 2018 study conducted in Sweden followed 1,462 Swedish women for 44 years. Those who exercised regularly were one-tenth as likely to suffer dementia as those who did not exercise. If the more fit study participants did develop dementia, they developed it an average of 11 years later than women who were less fit (at age 90 instead of age 79).

  2. Researchers followed nearly 6,500 adults, aged 61-78, who wore exercise trackers for three years. Their study, published in 2021, found that those adults who exercised regularly had a 36% lower risk of memory loss as well as better memory and executive function.

  3. A 2022 study https://alz-journals.onlinelibrary.wiley.com/doi/abs/10.1002/alz.12530 found that exercise, late in life, appears to protect the aging connections between brain cells – the synapses where memories are made. According to the lead author of the study, there is a 30-80% reduced risk of dementia in people who exercise.

  4. Data from two generations of middle-aged and older adults followed for the Framingham Heart Study in the United States showed that each additional hour spent in light-intensity physical activity is associated with larger brain volume, equivalent to approximately 1.1 years less brain aging. Achieving 10,000 or more steps per day is associated with higher brain volume compared to those achieving fewer than 5,000 steps per day.

  5. A 2011 meta analysis and a subsequent 2021 meta analysis of hundreds of research articles showed that older people who exercise lose less brain function, have larger hippocampal brain size (better memory), less loss of brain tissue, better spatial memory, better communication between brain cells, and improved ability to learn new facts.

Tips for Maintaining a Youthful Brain

Tips for Maintaining a Youthful Brain

In addition to exercise, an individual’s diet and lifestyle over several decades appear to be key determinants in whether or not someone will develop Alzheimer’s. In a massive study published in 2021, researchers monitored over 300,000 people, aged 50-73, for eight years to see who did and did not develop dementia. They found that the following healthy lifestyle behaviors reduced your chance of dementia/Alzheimer’s:

  • Eating a healthy diet with more fruits and vegetables and less processed meat and refined grains

  • Meeting physical activity guidelines of 150 or more minutes a week of moderate-to-vigorous physical activity

  • Sleeping 6 to 9 hours each day

  • Drinking alcohol in moderation

  • Not smoking

  • Having a body mass index (BMI) under 30

The good news is that you have the ability to significantly reduce your risk of Alzheimer’s and dementia. The saying, “Genetics loads the gun, but lifestyle pulls the trigger” is very true in this case. If you want to maintain a youthful brain, get serious about prioritizing sleep, push yourself to exercise consistently, ditch the cigarettes, and embrace a no-nonsense, healthy diet. Take control of your brain health and reap the rewards of a razor-sharp mind well into your later years.

For in-depth discussions on this subject, check out the following podcasts:

Dried fruit and nuts tight together to shape a brain next to a blue hand weight and measuring tape

10 Ways to Improve Your Brain Health Right Now

Serious mental decline is not an inevitable part of aging. You can improve your short and long-term brain health and significantly lower the risk of dementia–even if it runs in your family. The saying that ‘genetics loads the gun, but lifestyle pulls the trigger’ is certainly true for brain health. Fortunately, there are numerous strategies and lifestyle changes that can contribute to maintaining optimal brain health and cognitive function well into our golden years. Here are 10 effective ways to keep our brains sharp and vibrant as the candles start to become fire hazards on our birthday cakes.

1. Stay Physically Active

Physical activity isn’t just good for your body; it’s also crucial for your brain. I devoted a previous blog post on the latest research between physical activity and brain health, which you can read here. Basically, engaging in regular exercise increases blood flow to the brain, stimulates the release of growth factors, and promotes the formation of new neural connections. Several studies have shown that middle-aged people who exercise regularly reduce their risk of Alzheimer’s by 45%. Aim for a combination of aerobic exercise (like walking or hiking), strength training, and flexibility and mobility exercises (Pilates and yoga are good for these) to reap the maximum cognitive benefits. The brain craves different types of movement to create new neural pathways and stay stimulated, so try to change it up as much as possible.

2. Eat a Brain-Boosting Diet

Our brains need the right nutrients to function at their best. Incorporate foods rich in antioxidants, omega-3 fatty acids, and vitamins into your diet. Berries, fatty fish, nuts, leafy greens, and whole grains are excellent choices. Avoid excessive consumption of processed foods, sugary snacks, and saturated fats, as they can contribute to inflammation and cognitive decline. Aim to create colorful plates using different types of vegetables. Again, the brain craves variety, so try to incorporate as many different and colorful whole, natural foods like fruits and vegetables into your diet as you can.

Eating Healthy

3. Challenge Your Mind

Continuously challenging your brain with new and complex activities can help keep it sharp. Your brain is like a muscle: you need to train it. Instead of passively watching television or mindlessly browsing Facebook, engage in activities like reading, puzzles, crosswords, Sudoku, learning a musical instrument, or taking up a new hobby. The key is to stimulate different areas of your brain and encourage the formation of new neural pathways. Here’s a link to some great board games that help improve cognition. Bananagrams is a favorite in our household!

4. Get Quality Sleep

Sleep is essential for memory consolidation and overall cognitive function. Sleep enables our brain to recover and repair itself. Aim for 7-9 hours of quality sleep each night. Create a comfortable sleep environment, establish a regular sleep schedule, and practice relaxation techniques before bed to improve sleep quality instead of relying on medications to help you sleep.

5. Stay Socially Connected

Maintaining social connections is not only emotionally rewarding but also beneficial for your brain health. Regular social interactions can help reduce the risk of cognitive decline and depression. Joining clubs, engaging in community activities, spending time with family and friends, or volunteering are all ways to stay socially connected. Personally, I look forward to our weekly game night with neighbors. It ticks two boxes at once by challenging the mind and connecting socially with friends.

6. Manage Stress

Chronic stress can have detrimental effects on brain health. Focus on identifying and eliminating (to the extent possible) the stressors in your life. Practice stress-reduction techniques such as meditation, deep breathing, yoga, or mindfulness. You can do these online or via meditation apps on your smartphone. Engaging in these practices can help lower cortisol levels and promote overall mental well-being.
 

7. Improve Your Gut

The 40,000 billion bacteria that live in your gut secrete thousands of different substances that can enter your bloodstream and impact how your brain works, and influence your cognitive abilities and even your feelings. Scientists call this the “gut-brain axis”. The bacteria in your gut secrete substances such as neurotransmitters, neuropeptides and inflammatory molecules, which influence the brain.

If you eat unhealthy food, you have a gut microbiome that secretes unhealthy substances that make you feel less than optimal and that can impair your thinking. For a healthy microbiome it’s important to consume a lot of water-soluble fibers from vegetables, fruit, nuts, mushrooms and legumes. Also eat less sugar and starch (including bread, potatoes, pasta and rice), since starch is made of glucose. Too much glucose can cause overgrowth of unhealthy bacteria in the gut (which love glucose).

Also important for proper gut health is preventing deficiencies of vitamin A, vitamin D, zinc, iodine and selenium: these vitamins contribute to a healthy, strong intestinal immune system. This immune system can keep the microbiome under control and well-balanced. You can prevent vitamin deficiencies by eating a well-balanced diet that includes all the things mentioned in #2 above. If you are vegan or avoid certain food groups, a multivitamin may be necessary.

8. Maintain a Healthy Heart

Cardiovascular health and brain health are closely linked. Conditions like high blood pressure, diabetes, and high cholesterol can increase the risk of cognitive decline. Adopt heart-healthy habits such as maintaining a balanced diet, staying physically active, and managing chronic health conditions.

9. Stay Curious and Open-Minded

Cultivate a curious mindset and remain open to learning new things. Engage in conversations, explore new topics, travel to new destinations, and embrace change. This approach keeps your brain engaged and adaptable, helping to build cognitive resilience.

Stay Curious & Open Minded

10. Get Regular Medical Checkups

Various diseases can be detrimental for your brain health, especially in the long term, like high blood pressure, pre-diabetes, diabetes, atherosclerosis (the clogging of your blood vessels), leaky gut, too much abdominal fat, low-grade systemic inflammation, and so on. For example, hypertension and atherosclerosis damage the blood vessels in your brain, and increase your risk of stroke and Alzheimer’s disease. Too much abdominal fat secretes substances in the bloodstream that reach the brain and cause inflammation there, increasing the risk of Alzheimer’s. Pre-diabetes is also unhealthy for our brain. That’s why some researchers call Alzheimer’s disease “type 3 diabetes”, referring to the fact that insulin resistance of the brain can also significantly contribute to Alzheimer’s disease. Be sure to get regular medical checkups to catch these problems as soon as possible.

It bears repeating: cognitive decline is not inevitable. Just like physical fitness, our mental well-being requires consistent care and attention, especially as we age. With just a few healthy habits, you can proactively improve your brain health and enjoy a fulfilling, vibrant life to the end. Remember that it’s never too early or too late to start prioritizing your brain health, so take the first step towards a brighter, more resilient future today.

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