"Just as we now understand that muscle strength and cardiovascular fitness can be preserved and improved at almost any age, we also know that brain health is highly responsive to daily habits and can be improved at any age. With the right approach, people in midlife-and even in their 70s and 80s-can improve memory, sharpen thinking, and meaningfully reduce their risk of cognitive decline."
"That is why I recommend a 12-week time frame. Twelve weeks is long enough to see measurable changes in the brain MRI, including detectable increases in volume of the brain area that is critical for learning and memory, the hippocampus. Even people in their 70s and early 80s with Mild Cognitive Impairment can see remarkable improvements in their cognitive functions and brain MRI in 12 weeks."
Brain structure and function can change measurably within 12 weeks when people adopt consistent, focused lifestyle changes. Small daily habits across multiple domains add up to improve memory, attention, mood, and mental energy faster than most expect. Optimal brain health depends on balanced, sustained routines rather than supplements, extremes, or short-lived efforts. Five pillars reliably support brain health: regular physical exercise, high-quality sleep, brain-healthy nutrition, stress reduction via slow breathing or meditation, and targeted cognitive training. Incorporating these pillars into daily life can yield detectable increases in hippocampal volume on MRI and meaningful cognitive gains even in midlife and in people in their 70s and 80s with mild cognitive impairment.
Read at Psychology Today
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