Julia Nickrosz, CDP, Aging Life Care Manager, Dementia Specialist

For many people—whether they are worried about memory changes, have been diagnosed with mild cognitive impairment (MCI), or are living with dementia—it’s natural to feel anxious or out of control. Forgetfulness, confusion, or uncertainty about the future can be overwhelming. The good news is that research shows there are concrete steps you can take to protect your brain, maintain independence, and even slow cognitive decline. These are habits you can start today—small, consistent actions that make a real difference.

The most powerful strategies are multimodal, meaning they combine several lifestyle habits that reinforce each other: exercise, brain-healthy nutrition, cognitive stimulation, stress management, and quality sleep. When these habits are practiced together, they create a positive cycle that strengthens both mind and body, helping you feel more confident and in control.

A helpful way to organize these habits is the EXCELS framework:

• E – Exercise
• C – Consume Healthy Foods
• E – Engage & Learn
• L – Lower Stress
• S – Sleep

This simple structure translates decades of research into a practical roadmap for healthy aging.

Exercise: The Foundation of Brain Health

Exercise is not just good for your heart and muscles—it is essential for your brain. Studies like the EXERT trial, which followed 300 older adults with MCI, found that those who exercised 120–150 minutes per week maintained their cognitive function over 18 months, while measurable decline typically occurs without intervention.

Both moderate aerobic activity and lower-intensity stretching were effective, demonstrating that consistency matters more than intensity. Even daily walks, light yoga, or chair exercises can be highly beneficial.

Exercise helps the brain by:

• Increasing blood flow, which delivers oxygen and nutrients
• Stimulating neuroplasticity—the brain’s ability to form new connections
• Boosting BDNF (brain-derived neurotrophic factor), often called “fertilizer for neurons”
• Improving mood, reducing stress, and supporting better sleep

Takeaway: You don’t need to become an athlete. Even light, regular activity—like walking to the mailbox or gentle stretching—can protect cognitive function.

🔗 Reference: ScienceDaily – Even Light Exercise Could Help Slow Cognitive Decline in People at Risk of Alzheimer’s

Combining Habits: Lessons from the FINGER Study

Finland’s FINGER study demonstrated that combining exercise, nutrition, cognitive training, and cardiovascular risk management reduced cognitive decline by ~30% over two years compared to standard care.

Even participants with genetic risk factors for Alzheimer’s benefited, showing that lifestyle choices matter regardless of family history. The key lesson: no single habit is enough. The greatest protection comes from combining multiple healthy behaviors.

🔗 FINGER Study Overview

Nutrition: Fueling the Brain

The MIND diet—a combination of Mediterranean and DASH principles—has strong evidence for protecting cognition. High adherence is linked to:

• 53% lower risk of Alzheimer’s disease
• Slower cognitive decline equivalent to being 7.5 years younger

Core components include leafy greens, vegetables, berries, nuts, whole grains, fish, and olive oil, while limiting red meat, fried foods, sweets, and highly processed items. Nutrition provides the foundation for all other brain-healthy habits.

Practical tips:

• Try a spinach or kale salad several times a week
• Add berries to oatmeal or yogurt
• Swap butter for olive oil in cooking
• Aim for fish 1–2 times per week

Small, consistent changes maintained over time have a meaningful impact.

🔗 NIH Research – Healthful Diet Linked to Reduced Risk of Cognitive Decline