Start Promoting A Healthy Brain Span Today With These 5 Simple Habits

How often do you think about thinking? No, really—consider how you recall, process, and interpret the world around you. These functions, collectively known as cognitive health, affect not just your daily experiences but your overall well-being as well.

As we get older, cognitive functions tend to change and shift. Luckily there are things we can do to support cognitive longevity and function. And it's never too early to start.

"Cognitive health is [your] ability to think clearly, learn, and remember," explains Julie Rowin, M.D., FAAN, DABMA, integrative neurologist at Verde Valley Naturopathic Medicine. 

This includes a range of critical brain functions1, such as attention, reasoning, reaction time, and memory. It also includes your ability to process information, navigate relationships, and develop plans and conclusions, adds Rowin.

However, as with all parts of the body, the brain (and therefore, cognitive well-being) naturally changes as you age. For starters, neurons (nerve cells) shrink over time2, which reduces gray matter3 in the brain. 

Gray matter is the tissue involved in daily cognitive functioning. Neurogenesis, or the production of new nerve cells, also slows down later in life, which can ultimately affect optimal cognition. These changes are a normal part of getting older, meaning everyone experiences them to some degree as they age. "Some older individuals may find that they're not as fast as younger adults on tasks that require learning and memory," Rowin explains. 

Cognitive health is used for much more than recalling fun facts or your neighbor's name. It's a critical component of brain health and longevity.

But take note—this isn't about trying to stay young or alive forever (which is impossible, anyway!). Instead, it's about supporting your brain in a way that enables you to age gracefully and, ultimately, live a long and healthy life.

Needless to say, taking care of your brain is vital, especially over time. As Rowin explains, "A lifetime of cumulative events—such as stress, surgery, and environmental toxin exposure—can impact cognitive health and longevity. [And] as life spans increase, it's important to optimize cognitive health to maintain quality of life and independence."

It's worth mentioning that some factors of cognitive health are out of our control. This includes genetics and family history, which directly influence how your brain and body both change over time. 

At first thought, altering your habits in the name of cognitive function may seem intimidating. But know that you don't need to upend your lifestyle to experience positive effects. In fact, it's those small, gentle changes that will make the biggest impact.

Nutrients from food act as fuel for the brain (just like the rest of your body), says Isa Kujawski, MPH, RDN, registered dietitian nutritionist and founder of Mea Nutrition. 

Additionally, "diet is tied to the health of the gut microbiome, which interacts with the central nervous system and influences brain behavior," Kujawski explains. Simply put, a healthy and balanced diet is key for supporting brain health and cognitive processes.

In addition to noshing on brain-friendly foods, taking a comprehensive brain health supplement can also lend a hand.

It may be easier said than done, but getting enough shut-eye is one of the best things you can do for cognitive function. According to scientific reviews published in Frontiers, your brain consolidates memories9 and protects neurogenesis10 in the hippocampus. 

According to Rowin, regular exercise (including vigorous physical activity) is an important habit for optimizing cognitive health. 

Much of this is due to the link between exercise and blood flow: According to a 2018 scientific article13 published in Frontiers in Psychology, physical activity nurtures heart function and blood flow to essential organs, including the brain. This ensures it has adequate oxygen to function and thrive. 

Although challenging your brain via puzzles or brain games may help support cognitive function, there's a lot more to the habit, says Rowin. 

Healthy cognitive function is an essential aspect of graceful aging. However, cognitive processes naturally change over time, stressing the importance of brain-friendly habits. This includes strategies like staying active, prioritizing sleep, challenging your brain, eating a well-balanced diet, and taking a premium, comprehensive nootropic supplement.*

To target mental clarity, cognitive flexibility, memory performance, and more, consider mbg's brain guard+ (or another nootropic supplement in our comprehensive memory supplement roundup).* Our scientifically advanced brain guard+ formula is designed to enhance cognitive vitality and performance, no matter how old you are (because it's never too early to nourish your brain).*