Quick‑start tips

Tips & Why it works

• 5‑minute daily breathwork

  Lowers cortisol & improves mental clarity.

• 20‑minute walk in nature

  Boosts blood flow & reduces rumination.

• Magnesium-rich evening snack

  Supports relaxation & sleep quality.

• Add anthocyanin-rich berries daily

  May support memory & reduce brain inflammation.

• Add glycine before bed

  Supports sleep, reduces inflammation & may benefit cognitive function.

• Stay socially engaged

  Protects against cognitive decline and isolation stress.

• Challenge your brain weekly

  Stimulates neuroplasticity and resilience.

• Get enough quality sleep

  Deep sleep, including REM, supports memory, emotional processing & brain detoxification.

How our bodies age over time

Brain health is influenced by a combination of genetic and lifestyle factors that play key roles in cognitive function and resilience. Inherited traits such as the APOE4 gene can increase the risk of Alzheimer’s disease and other forms of cognitive decline. However, lifestyle choices like a nutrient-rich diet, physical activity, sufficient sleep, and social engagement can significantly support mental sharpness over time.

A balanced diet rich in omega‑3 fatty acids, antioxidants, and vitamins helps protect brain cells and promote healthy neurotransmitter function. Aerobic activities such as walking or swimming improve blood flow to the brain and support memory. Sleep allows for essential repair processes, and social connection keeps neural networks active and engaged. Together, these habits support memory, focus, stress regulation, and long-term brain health.

WHAT EXPERTS SAY