Dementia & Cognitive Health

Lifestyle Strategies for Brain Health

Patient Education
Reading Time: 3 minutes
Updated on: February 6, 2025
An elderly man smiling and playing at the park using lifestyle approaches and functional medicine to reduce cognitive decline.

Lifestyle is closely linked to chronic disease risk and overall wellness. Small, positive changes in lifestyle habits such as diet and exercise not only help maintain health, in general, but also help support brain fitness and cognitive health across the lifespan and may reduce the risk of cognitive decline and dementia in later years.1 And the earlier these healthy transitions begin, the better.2 

Lifestyle Strategies for Brain & Cognitive Health 

Many lifestyle factors may impact brain health. Research studies have suggested that a multi-layered approach to brain fitness, addressing multiple lifestyle factors at the same time, may be effective in the prevention of cognitive decline and dementia.3,4 Studies suggest that:

  • Adequate sleep5 and reducing repeated exposures to pollutants6 may affect cognitive health. 
  • Participating in physical, cognitive-related (e.g., reading books, playing games, puzzles, etc.), and social activities help reduce risk of dementia.7
  • Engaging in other intellectual challenges like playing a musical instrument and making music may support cognitive health.8,9

In addition, eating healthy foods and getting enough exercise are important for the aging brain. Following a healthy diet like the Mediterranean diet may be neuroprotective and reduce the risk of brain-related conditions such as mild cognitive impairment and Alzheimer’s disease.10 Eating ultra-processed foods may increase risk of dementia;11,12 however, increasing diet quality and following dietary guidelines that emphasize consumption of fruits, vegetables, fish, and fiber have been related to better cognition among those with and without existing cognitive conditions.13,14

Exercise and increased amounts of physical activity are also brain health strategies that have been shown to support cognitive function.15,16 Recent studies have found that several different types of physical activity, including the following, may improve attention, executive function, or memory:

  • Both low to moderate and high intensity exercise17,18
  • Aerobic and resistance training17
  • Social dancing19,20
  • Multimodal physical exercise21
  • Mind-body exercises such as tai chi, yoga, and qigong22,23

Another important consideration for brain and cognitive health is mitochondrial health. Mitochondria are found within cells and make most of the energy used to power the function of cells. Age-related brain conditions have been linked to mitochondrial dysfunctions;24 however, nutritional approaches and exercise help to support mitochondria activities.25-29

The Functional Medicine Approach

Within the functional medicine framework, practitioners work with patients to develop personalized health strategies that are most beneficial to their current conditions and concerns. For patients concerned about brain-aging, personalizing a whole-person health plan that may include multiple lifestyle-based treatments is part of a functional medicine approach to support the brain and maintain cognitive health. In addition, functional medicine practitioners understand the importance of those specific nutrients, vitamins, and activities that help cognition by supporting all parts of the body, including the mitochondria within cells. 

Functional medicine takes a comprehensive, whole health approach to prevention, health, and well-being and treats the root causes of disease through personalized treatments and health strategies. Click below to find a functional medicine practitioner near you to learn more about lifestyle-based approaches that support your brain and cognitive fitness, as well as your overall health journey. 

Find a functional medicine practitioner near you!

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REFERENCES
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  2. Nguyen L, Murphy K, Andrews G. A game a day keeps cognitive decline away? A systematic review and meta-analysis of commercially-available brain training programs in healthy and cognitively impaired older adults. Neuropsychol Rev. 2022;32(3):601-630. doi:10.1007/s11065-021-09515-2
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  8. Romeiser JL, Smith DM, Clouston SAP. Musical instrument engagement across the life course and episodic memory in late life: an analysis of 60 years of longitudinal data from the Wisconsin Longitudinal Study. PLoS One. 2021;16(6):e0253053. doi:10.1371/journal.pone.0253053
  9. Dingle GA, Sharman LS, Bauer Z, et al. How do music activities affect health and well-being? A scoping review of studies examining psychosocial mechanisms. Front Psychol. 2021;12:713818. doi:10.3389/fpsyg.2021.713818
  10. Fu J, Tan LJ, Lee JE, Shin S. Association between the Mediterranean diet and cognitive health among healthy adults: a systematic review and meta-analysis. Front Nutr. 2022;9:946361. doi:10.3389/fnut.2022.946361
  11. Henney AE, Gillespie CS, Alam U, Hydes TJ, Mackay CE, Cuthbertson DJ. High intake of ultra-processed food is associated with dementia in adults: a systematic review and meta-analysis of observational studies. J Neurol. 2024;271(1):198-210. doi:10.1007/s00415-023-12033-1
  12. Claudino PA, Bueno NB, Piloneto S, et al. Consumption of ultra-processed foods and risk for Alzheimer's disease: a systematic review. Front Nutr. 2024;10:1288749. doi:10.3389/fnut.2023.1288749
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  16. Tian S, Liang Z, Qiu F, Wang X. Physical activity on executive function in sedentary individuals: systematic review and meta-analysis of randomized controlled trials. PLoS One. 2023;18(12):e0294251. doi:10.1371/journal.pone.0294251
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