Do you walk into a room and forget why you went into it? Do you forget someone’s name immediately after being introduced to them? Do you have trouble finding the words you want? Are you worried about your brain health?
These are all common complaints as we age, and we worry whether it’s a real brain problem, or just due to our brains being overtaxed by so many things on our to-do list, multitasking, or just not paying enough attention when someone introduces themselves.
According to the World Health Organization:
“Over 55 million people have dementia worldwide. Every year, there are nearly 10 million new cases.
Dementia results from a variety of diseases and injuries that affect the brain. Alzheimer disease is the most common form of dementia and may contribute to 60–70% of cases.
Dementia is currently the seventh leading cause of death and one of the major causes of disability and dependency among older people globally.”
These numbers can seem scary, but fortunately, there are many things we can do to lower our risk of developing dementia, or to slow down the process. The key point is that dementia results from a variety of insults to the brain. The more insults we can minimize, the more we can protect our brain.
As we navigate through modern challenges like stress, poor diet, and screen overuse, it becomes increasingly important to adopt strategies that support mental clarity, memory, and overall brain health.
This article delves into the many factors that affect cognitive function, and how you can optimize your own brain health.
Diet and Nutrition
A nutrient-dense anti-inflammatory diet is a foundation of cognitive health. A diet rich in antioxidants, healthy fats, and whole foods helps mitigate the risk of cognitive decline.
- Consuming omega-3 fatty acids, found in fatty fish, walnuts, and flaxseeds, provides EPA and DHA crucial to brain function.
- Antioxidant-rich foods like berries, dark leafy greens and colorful vegetables help combat oxidative stress, a key factor in neurodegeneration.
- Incorporating turmeric, ginger, and green tea into daily routines further combats inflammation and promotes brain health.
The Mediterranean diet has been linked to a reduced risk of cognitive decline. This diet reduces processed foods and added sugars and can prevent inflammation, which negatively impacts brain health. Incorporating brain-boosting spices like turmeric, rosemary and cinnamon further enhances memory and concentration.
Blood Sugar Management
High blood sugar levels can damage brain cells and lead to cognitive decline. Alzheimer’s disease is often referred to as “Type 3 Diabetes” due to its association with insulin resistance. Managing blood sugar through a low-glycemic diet and regular exercise can protect brain health. Regulating your blood sugar by incorporating fiber-rich foods, such as legumes and whole grains, slows glucose absorption and stabilizes energy levels, preventing cognitive “fog.”
Hydration
Even mild dehydration can impair attention, memory, and cognitive performance. Adults should aim to drink at least 8 cups (64 ounces) of filtered water daily or more, depending on activity level and climate. Consuming water-rich foods, such as cucumbers and watermelon, can also contribute to hydration.
Sleep Hygiene
Sleep is crucial for memory consolidation and clearing toxins from the brain. The glymphatic system, active during sleep, removes harmful substances like beta-amyloid, a protein linked to Alzheimer’s. Putting good sleep habits in place fosters this important process. Aim for 7-9 hours of quality sleep each night. Establishing a consistent sleep schedule, creating a calming bedtime routine, and ensuring a dark, cool, and quiet environment all contribute to restorative sleep.
Excessive blue light exposure from screens can disrupt circadian rhythms and impair sleep, impacting cognitive function. Limit screen time in the evening and consider blue-light-blocking glasses.
Physical Exercise
Regular physical activity enhances blood flow to the brain, stimulates the production of brain-derived neurotrophic factor (BDNF), and supports memory and learning. Aerobic exercise, in particular, has shown significant benefits in maintaining cognitive health. Strength training and yoga also improve coordination and focus, making them valuable additions to a holistic exercise routine.
Stress Management and Trauma
Chronic stress raises cortisol levels, which can impair memory and shrink the hippocampus, the part of the brain associated with learning and memory. Practices like meditation, yoga, and deep breathing reduce stress, improve focus and are associated with changes in gray matter in the brain regions involving learning and memory. Journaling, spending time in nature, and engaging in hobbies all provide additional outlets for managing stress and maintaining emotional balance.
Trauma, especially when unresolved, can lead to chronic activation of the body’s stress response, resulting in elevated cortisol levels. Adverse childhood experiences (ACEs) and unresolved trauma have been linked to dementia later in life.
Mental Stimulation and Neuroplasticity
Learning new skills, such as a language or musical instrument, promotes neuroplasticity and fosters brain growth. Neuroplasticity ensures that the brain can adapt and form new connections, crucial for cognitive resilience. Incorporating mindfulness training and memory exercises strengthens neural pathways further.
Activities that challenge the brain, such as puzzles, chess and Sudoku help build cognitive reserves and delay age-related decline. Reading books, joining discussions, and exploring creative hobbies, such as painting or writing, further enhance brain adaptability and creativity.

Social Connection
Meaningful social interactions reduce the risk of cognitive decline and enhance emotional well-being. Strong social ties have been shown to protect against dementia and improve overall brain health. Volunteering, joining clubs, and maintaining regular contact with friends and family fosters a sense of belonging and purpose.
Purpose and Goal Setting
A sense of purpose and actively setting meaningful goals has been shown to enhance motivation and cognitive function, particularly in older adults. Engaging in activities aligned with personal values fosters a positive mindset and builds resilience against mental decline.
Time in Nature
Exposure to green spaces has been linked to improved focus, creativity, and mental health. Activities like forest bathing or simply spending time outdoors reduce stress and support overall brain health. Gardening and outdoor walks offer physical activity and mental stimulation simultaneously.
Gut Health and Brain Connection
The gut-brain connection plays a significant role in cognitive health. Emerging studies highlight how gut health influences the brain. Gut infections, food sensitivities, and conditions like leaky gut can lead to body-wide inflammation, including in the brain. This inflammation can impair cognitive function and mood regulation. Functional testing and protocols can identify and resolve gut issues.
Incorporating probiotic and prebiotic-rich foods, such as yogurt, kimchi, garlic, and onions, helps maintain a healthy gut microbiome. Avoiding processed foods, excessive sugar, and known food sensitivities is critical for reducing inflammation.
Hormonal Health
Hormones like estrogen, testosterone, and thyroid hormones play a significant role in brain function. Balanced hormones, especially during aging, are crucial for maintaining cognitive health. Regular health checkups and addressing hormonal imbalances promptly can prevent cognitive impairments linked to endocrine disorders.
Environmental Toxins
Exposure to toxins like heavy metals and mold can impair brain function. Detoxification practices, including saunas, chelation therapy, and consuming detox-supportive foods like cruciferous vegetables, may help. Using air purifiers and avoiding products with harmful chemicals also reduce toxin exposure.
Brain-Supportive Supplements
Certain supplements have proven to be supportive of brain health. Omega-3s, magnesium, Vitamin D and B vitamins play key roles in brain function. Herbs like ginkgo biloba and ashwagandha may also support cognitive health by reducing oxidative stress and enhancing focus. Emerging research on compounds like lion’s mane mushroom and phosphatidylserine suggests additional benefits for memory and neural repair.
Brain health is a multifaceted process that involves nurturing both the mind and body. Integrating these strategies into daily life helps build resilience against cognitive decline and enhances mental clarity, memory, and focus. Start small, choose a few strategies to implement, and notice the impact on your cognitive well-being.
At Radiance Functional Medicine, we are here to help you with brain health. We offer functional medicine and nutrition counseling. We hope that you will allow us to help you heal your gut, balance your hormones, or find a way of eating that helps you thrive! Schedule an appointment to get started. Whether you are looking for a Nutritionist or Functional Medicine Doctor in Denver or your local area, we see patients in person and virtually. Call our office at 303.333.1668 to schedule your Initial Consultation.