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what does a brain healthy lifestyle look like?

Research has shown that lifestyle factors such as exercise, diet, sleep, managing stress and staying social can reduce our risk of dementia by almost 50%. While these lifestyle factors may seem like common sense, they are not always common practice. That’s why we make implementing these recommendations easy, fun and engaging through gamification and rewarding behaviors. 

Physical activity, nutrition, social engagement, mental stimulation, restorative sleep, and stress management are all imperative to maintain a healthy brain.

These things provide the nutrients, stimulation, and detoxification that the brain needs to survive and thrive.

Almost 100,000 kūpuna and other individuals in Hawaii are impacted by Alzheimer’s disease, or another form of dementia.

Source: alz.org/hawaii

Modifiable lifestyle factors can decrease your risk of dementia by 45%.

Source: The Lancet Commission, 2024

A meta-analysis involving 16 studies with over 160,000 participants found that regular physical activity was associated with a 45% reduction in the risk of developing Alzheimer's disease.

Source: Lachowska, et al. 2025

staying social

Maintaining strong social connections isn’t just enjoyable – it’s essential for brain health. Moreover, social connectedness is a key predictor of health and independence in later years. Connecting with other people is stimulating and challenging and adds meaning and purpose to our lives. When we engage with others, we have to pay attention, remember what the other person has said, and use verbal fluency to respond. These are all important brain functions that we need to maintain and keep sharp. 

Staying Active

Regular exercise increases blood flow and oxygen to the brain and stimulates the production of chemicals that protect brain cells and stimulate neurogenesis and neuroplasticity. In fact, one of these chemicals, Brain-Derived Neurotrophic Factor or BDNF, has been called ‘Miracle-Gro for the brain’. And, you don’t have to run a marathon to see these benefits.

Consistently doing moderate activities like walking or swimming can improve memory and attention and reduce your risk for cognitive decline. The overall goal should be less sitting and more moving throughout your day. 

eating right

We are what we eat. And what we eat also affects our brains. Every single cell in our body is made from the food we consume. Those cells require specific nutrients to form – the nutrients that are found in abundance in whole, natural foods. But the ultraprocessed foods that have become abundant in our diets in the past few decades are high in the things our bodies and brains don’t need and deficient in the things they do. So the message is: eat less from a box and more from the earth.
 
Everyone should have access to healthy, affordable food. If you are having trouble accessing or affording good, healthy food, we can guide you to programs that can help. 

managing stress

Stress is a given. It’s how you react to it and manage it that’s important. Chronic stress can damage brain cells and accelerate cognitive aging. So, find ways that help you downregulate your stress.

Effective stress management techniques can include meditation, deep breathing, yoga, or prayer. And, lean on friends during times of stress. Don’t try to deal with stressful things all by yourself. 

restorative sleep

For most of our lives, there was a mentality of “I’ll sleep when I’m dead.” It turns out that’s a very good way to dementia and an early grave. 
 
Sleep is when our our brain’s cleaning crew (the glymphatic system) rushes in to clear out toxins that accumulated during the day, including those amyloid plaques and tau tangles that are hallmarks of Alzheimer’s.
 
Sleep is also when memories and learning are consolidated and stored, and when our neural pathways are repaired and maintained. So, work on getting 7-9 hours of good, restorative sleep each night. And, if you suspect that you have sleep apnea or insomnia, it is important to address these concerns with your healthcare provider.

engaging your brain

Your brain doesn’t want to just zone out at the beach all day. It wants and needs stimulation. When we learn new things and pursue new interests, our brains are stimulated, and create new neural connections. And all that learning also helps build greater cognitive reserve.
 
While you may not enjoy getting out of your comfort zone, that’s exactly what you should be doing to challenge your brain and create those new neural connections. Instead of saying, ‘I’m not good at it, so I’m not going to do that’, embrace the difficulty of learning something new and being really bad at it (at least initially). Your brain will thank you.  
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