Our brains are central to everything we do—from influencing our emotions and movement to learning new skills and holding on to our short- and long-term memories. Studies show that, as we age, our brains change, often shrinking in size, which can affect both our brain’s structure and function.
To support our brain health as we get older, and close the healthspan-lifespan gap, it’s important to consciously nurture our brains’ well-being.¹ Key lifestyle practices—like a balanced diet, mind-stimulating activities, exercise, good sleep hygiene, stress management techniques, and proper supplementation—can all contribute to sharp, resilient minds.
Below, four practices to incorporate today to protect your brain tomorrow.
Brain-Boosting Foods
Did you know our gut and brain are in constant communication? This connection significantly influences our mood, mental health, and overall cognitive performance. In fact, over 90% of serotonin, the neurotransmitter associated with happiness, is produced in our intestines—where it helps regulate digestion, influence mood through the gut-brain axis, and coordinate movement of food through the intestines.²
Certain gut microbes play a crucial role in promoting serotonin production, either by directly affecting genes or producing metabolites that influence serotonin pathways. To fuel serotonin production, our bodies need tryptophan, an essential amino acid that we can only get through food, like chicken, turkey, milk, cheese, yogurt, tofu, etc.
Supporting a healthy gut is one of the most impactful changes you can make to support your brain. Think of the gut microbiome as a garden: it needs proper care and the right nutrients to flourish. Probiotics (beneficial bacteria) and prebiotics (the fibers that feed them) can help the flowers grow, while processed foods and excess sugar are like weeds in the garden, disrupting the beautiful balance.
Studies show that processed food can lead to poor microbiome diversity, which can negatively impact cognitive health and function.³ To support your gut, and therefore your brain, add fermented, probiotic-rich foods like yogurt, kombucha, and kimchi, and prebiotic-rich foods like flaxseeds, garlic, bananas, onions, and apples.
Brain-Stimulating Activities
Just as our muscles grow stronger when we train them, our brains benefit from staying flexible and adaptable—a concept known as neuroplasticity. The best way to support neuroplasticity is by constantly introducing our brains to new experiences. A protein called Brain Derived Neurotrophic Factor (BDNF) plays a major role here. Studies show that higher BDNF levels are linked to better cognitive performance, including enhanced learning and memory.⁴
Engaging in activities like trying a new cuisine, practicing a musical instrument, working on a puzzle, or even just picking up a new hobby forces our brains to adapt by creating new neurons in response to that information, or stimuli. And while we typically don’t associate daily movement with brain function, exercise is another powerful way to boost neuroplasticity.⁵
Here's something fascinating: although scientists once believed that neurons couldn’t regenerate, the discovery of Nerve Growth Factor (NGF) changed that.⁶ NGF promotes neurogenesis, meaning our brains can continue forming new connections throughout life. Vitamin D has been shown to support NGF, so keeping our vitamin D levels in check (through direct sunlight, fortified milks and cereals, and fatty fish) can further benefit brain health, not to mention boost your immunity and mood.⁷ Lion’s Mane mushroom is another ingredient known for boosting NGF, supporting neuroplasticity in the process.⁸
High-Quality Sleep
Getting enough sleep isn’t just about feeling rested—it’s also when our brains do some of their most important work. During sleep, the brain clears out toxins and consolidates memories.⁹ This vital cleaning process primarily happens during deep sleep, so aiming for seven to nine hours each night is key.¹⁰
Creating a bedtime routine that promotes good sleep hygiene can help. A cool, dark room is ideal, and avoiding blue light from screens an hour before bed can prevent disruptions to melatonin production.¹¹ During your wind-down, try making a sleep mocktail with tart cherry juice and sparkling water; the tart cherry juice helps to naturally boost melatonin production.¹² Also, by sticking to a consistent bedtime (and not varying greatly between weekdays and weeknights), we give our brain the opportunity to get the rest it needs to function at its best.¹³
Supplements for Brain Health & Cognitive Function
Once we’ve built a solid foundation of healthy habits, supplements can give our brains an extra boost. Supplements that are specifically designed to support cognitive function are called nootropics, and they range in the ways they support our brain. Some boost energy, like Teacrine® and Dynamine®, while others work on neurotransmitter production through proteins like BDNF and NGF, like Lion’s Mane mushroom and the plant Coleus forskohlii.¹⁴ Others, like ashwagandha and L-theanine, help manage stress and regulate cortisol levels. When combined with positive lifestyle habits, nootropics can be a powerful tool for optimizing brain health and cognitive performance.
By taking proactive steps to support our brains through lifestyle habits and targeted supplements, we can protect and enhance our cognitive health for years to come.
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