As hormone levels shift, the effects of menopause can ripple throughout the body, influencing many of the systems connected to cognitive function and healthy aging.¹

Menopause is not only a reproductive transition, but also a neurological and metabolic one.

No need to panic: Menopause does not directly cause neurodegeneration or metabolic disease. Rather, it can create a period of increased vulnerability, during which changes in the brain and body may make long-term cognitive health more sensitive to factors such as metabolism, cardiovascular health, sleep, stress, and mobility.

Understanding how this stage of life affects the body may give women more opportunities to proactively support long-term brain health and aging.

Here are five surprising ways menopause may affect brain and body health — plus what women can do to help support cognitive wellness and healthy aging throughout midlife and beyond.

1. Metabolism

Estrogen helps regulate how the body and brain use energy. During menopause, that process can become less efficient, which may help explain why many women notice changes in weight, blood sugar, cholesterol, and mental clarity around the same time.

Studies suggest menopause may also affect how efficiently the brain uses glucose, its primary fuel source. One study found that women going through menopause showed changes in brain energy metabolism associated with early Alzheimer’s-related patterns, indicating just how impactful these changes can be.²

These shifts can become even more relevant when combined with pre-existing metabolic issues like insulin resistance, high cholesterol, and abdominal weight gain — all of which become more common during menopause and are linked to increased risk of cognitive decline.¹

Long-term research has also found that metabolic syndrome (learn about it in our article here) during midlife was associated with faster decline in processing speed and cognitive function in women over time.³

2. Cardiovascular Health

Menopause can quickly affect cardiovascular health in ways beyond normal aging.

As estrogen levels decline, women can experience rising LDL cholesterol, changes in blood vessel function, and increased blood pressure.⁴

These changes matter because the brain depends heavily on healthy blood flow. Reduced circulation and vascular damage can affect the delivery of oxygen and nutrients the brain needs to function well over time.

Recent research found that vascular risk factors had a stronger relationship with neurodegeneration in women who experienced earlier menopause, suggesting hormonal and cardiovascular changes may work together to increase susceptibility to cognitive impairment.⁵

As we age, cardiovascular and cognitive health become increasingly interconnected, suggesting that protecting one often benefits the other.

3. Sleep

Hot flashes, night sweats, and frequent nighttime awakenings are among the most common symptoms of menopause. But poor sleep during this transition may lead to more than just daytime fatigue.

One study found that menopausal sleep disruption worsened attention and reaction time, even when total sleep duration remained the same. In other words, interrupted sleep itself (i.e. sleep quality) appeared to affect cognitive performance.⁶

Sleep is also crucial to maintaining memory, mental clarity, and the brain’s natural detoxification processes. Increasing evidence suggests sleep disturbances may be one pathway linking menopause to long-term decline.⁷

Sleep is all-encompassing; because sleep affects so many systems throughout the body, ongoing sleep disruption can also influence mood, stress levels, metabolism, and overall quality of life during menopause.

4. Mood and Stress

Hormonal fluctuations during menopause are associated with increased risk of anxiety, depression, irritability, and chronic stress. While these symptoms are often discussed from a mental health perspective, they may also have important implications for overall cognitive health over time.

One recent study found menopause was associated not only with increased anxiety, depression, and sleep difficulties, but also with changes in brain regions involved in memory and emotional regulation.⁸

Other research suggests symptoms like depression, sleep disruption, and severe vasomotor symptoms during perimenopause may signal increased vulnerability to both depression and Alzheimer’s disease later in life.⁹

Beware of the vicious cycle: sleep and stress can also reinforce one another. Poor sleep may worsen mood and anxiety, while chronic stress can make restorative sleep more difficult — creating a cycle that may place additional strain on brain function over time.

5. Physical Strength and Stability

Menopause naturally accelerates the loss of muscle mass and bone density, which can affect strength, balance, mobility, and stability as women age.

But these physical changes may also be more closely connected to cognitive health than previously understood. Some evidence suggests the same hormonal changes that contribute to muscle loss may also affect memory, learning, and brain resilience over time.¹⁰

Research has also found that sarcopenia — the loss of muscle mass and strength as we age — was associated with significantly higher odds of cognitive impairment, with particularly strong associations observed in women.¹¹

Bone health may also play a role. One recent review found that osteoporosis and cognitive impairment appeared to increase the risk of one another, further highlighting how interconnected brain and body health become during aging.¹²

Practical Ways to Support Brain Health During Menopause

These changes can sound overwhelming, but there is encouraging news: many of the systems affected by menopause respond well to lifestyle habits and preventive care.

Build Meals Around Brain-Healthy Nutrition

Nutrition is key to supporting metabolic, cardiovascular, and brain health during menopause.

Mediterranean and MIND-style eating patterns emphasize foods such as colorful vegetables, healthy fats (such as high-polyphenol extra virgin olive oil), fiber-rich carbohydrates, fish, legumes, and antioxidant-rich foods that support healthy aging.

Some research suggests long-term adherence to a Mediterranean diet may help improve cardiovascular risk factors, mood, vasomotor symptoms, bone health, and cognitive function in menopausal women.¹³

Fill Nutritional Gaps During Menopause

Eating a nutrient-dense diet should remain the foundation of healthy aging during menopause. But consistently meeting nutritional needs through food alone is not always realistic — especially during busy, stressful, or physically demanding phases of life.

Incorporating brain-supportive supplements, such as RELEVATE, can help fill those gaps and provide added support for metabolism, cardiovascular health, brain energy, and healthy aging.

Protect Sleep Quality

The brain works hard while you sleep, and that doesn’t change during menopause.

Common symptoms like night sweats and awakenings can disrupt sleep patterns, so it’s important to give your body the best chance at better sleep.

Maintaining a consistent sleep routine, avoiding late-night screen use, and supporting healthy stress management can improve sleep quality over time.

Prioritize Strength Training

Time to pump some iron!

Resistance and weight-bearing exercise help support muscle mass, bone density, balance, metabolic health, and long-term mobility. These forms of exercise may also help counter some of the natural physical changes that accelerate during menopause, including muscle loss, declining strength, and reduced stability.

In addition, regular movement supports cardiovascular function, mood, stress regulation, and cognitive resilience — all of which become increasingly interconnected throughout aging.

Certain nutrients may also help support energy production and healthy aging during menopause. Creatine, for example, has been associated with support for memory, processing speed, muscle strength, exercise recovery, and cognitive resilience — making it particularly relevant for midlife women.

Stay Proactive with Preventive Health

Menopause can affect blood pressure, cholesterol levels, blood sugar regulation, and body composition.

Regular checkups and health screenings may help identify changes early and create opportunities to support long-term health before problems progress.

To learn more about women’s midlife brain health, see our previous articles below:

• Women’s Health and Cognitive Decline – Summing Up What You Need to Know

• Barbie Boules on Women’s Midlife Brain Health: Key Risk Factors to Tackle

Menopause can bring significant changes, but it can also be an opportunity to become more intentional about long-term health.

This article is part of Brain Waves, our series exploring the powerful health habits that support cognitive resilience and healthy aging.

References:

1. Salamon, M. Beyond hot flashes. Harvard Health Publishing https://www.health.harvard.edu/womens-health/beyond-hot-flashes (2022).

2. Mosconi, L. et al. Menopause impacts human brain structure, connectivity, energy metabolism, and amyloid-beta deposition. Sci. Rep. 11, 10867 (2021).

3. Kazlauskaite, R. et al. Is Midlife Metabolic Syndrome Associated With Cognitive Function Change? The Study of Women’s Health Across the Nation. J. Clin. Endocrinol. Metab. 105, e1093-105 (2020).

4. El Khoudary, S. R. et al. Menopause Transition and Cardiovascular Disease Risk: Implications for Timing of Early Prevention: A Scientific Statement From the American Heart Association. Circulation 142, (2020).

5. Wood Alexander, M. et al. Associations Between Age at Menopause, Vascular Risk, and 3-Year Cognitive Change in the Canadian Longitudinal Study on Aging. Neurology 102, (2024).

6. Grant, L. K. et al. The effect of experimentally induced sleep fragmentation and estradiol suppression on neurobehavioral performance and subjective sleepiness in premenopausal women. Sleep 47, (2024).

7. Liao, H. et al. Association of earlier age at menopause with risk of incident dementia, brain structural indices and the potential mediators: a prospective community-based cohort study. EClinicalMedicine 60, 102033 (2023).

8. Zuhlsdorff, K. et al. Emotional and cognitive effects of menopause and hormone replacement therapy. Psychol. Med. 56, e24 (2026).

9. Barth, C., Crestol, A., de Lange, A.-M. G. & Galea, L. A. M. Sex steroids and the female brain across the lifespan: insights into risk of depression and Alzheimer’s disease. Lancet Diabetes Endocrinol. 11, 926–941 (2023).

10. Farhana, F., Sultana, M. A., Hia, R. A. & Hegde, V. Postmenopausal sarcopenia and Alzheimer’s disease: The interplay of mitochondria, insulin resistance, and myokines. Neurosci. Biobehav. Rev. 180, 106501 (2026).

11. Huang, J., Li, M., Luo, Q. & Li, J. The association of sarcopenia, possible sarcopenia and cognitive impairment: A systematic review and meta-analysis. PLoS One 20, e0324258 (2025).

12. Nasiri, H. et al. Bidirectional association between cognitive impairment and bone mineral density reduction in aging populations: A systematic review and meta-analysis of osteoporosis, osteopenia, and bone mineral content. Bone 200, 117616 (2025).

13. Cano, A. et al. The Mediterranean diet and menopausal health: An EMAS position statement. Maturitas 139, 90–97 (2020).

Trouble falling asleep, waking up throughout the night, and feeling exhausted even after a full night of sleep have all become increasingly common. Around one-third of Americans aren’t getting enough sleep, with stress, lifestyle habits, and nutrition all contributing to the problem.¹

The challenge is that sleep and stress are deeply connected. Poor sleep makes it harder for the brain and body to regulate stress, while chronic stress can make quality sleep even more difficult — creating a cycle that can be hard to break.

One nutrient closely tied to both sleep quality and stress regulation is magnesium.

Why Magnesium Matters for Sleep

Magnesium is the second most abundant mineral in the human body and is involved in over 600 enzymatic reactions, including processes that influence relaxation, nervous system function, and the body’s ability to maintain healthy sleep patterns.²

Yet despite its importance, low magnesium intake is surprisingly common. Up to 50% of Americans consume less than the recommended intake, while older adults are at an even higher risk of deficiency due to changes in diet, absorption, medications, and age-related shifts in magnesium storage.^3,4

Unfortunately, these low levels directly impact sleep health. Read on as we dive into magnesium’s crucial connection to sleep.

How Magnesium Helps the Body Wind Down

Without enough magnesium, the body’s ability to regulate sleep is compromised, often leading to poor rest and sleep disruptions. On the other hand, maintaining healthy magnesium levels can unlock a range of sleep benefits.

Research suggests magnesium may improve sleep quality through several mechanisms, helping the body and mind transition into deep, restorative sleep.⁵

Supports Healthy Melatonin Production

Magnesium helps regulate melatonin, the hormone responsible for maintaining the body’s sleep-wake cycle. Healthy melatonin production supports a more stable circadian rhythm, helping you fall asleep and wake up at consistent times.⁶

Helps Calm the Nervous System

Magnesium assists in boosting the production of GABA, a calming neurotransmitter that helps quiet brain activity and reduce nervous system excitability. This calming effect can make it easier for the body and mind to relax before bed.⁴

Helps Regulate Stress Hormones

Chronic stress and elevated cortisol levels can interfere with the body’s ability to unwind at night. Magnesium helps lower cortisol levels, supporting a calmer stress response and making it easier to transition into sleep.⁶

Promotes Muscle Relaxation

Magnesium helps regulate muscle contraction and relaxation, which can be particularly beneficial for people who suffer from restless leg syndrome or muscle cramps that disrupt sleep.⁵

Supports Deep, Restorative Sleep

Research shows that magnesium may enhance slow-wave sleep, the deepest stage of sleep associated with physical recovery, memory consolidation, and brain restoration.⁷

May Help Reduce Anxiety

Because magnesium supports nervous system regulation, it may also help reduce feelings of anxiety that can make falling asleep more difficult.⁶

How Much Magnesium Do You Need?

Because magnesium is involved in so many processes throughout the body, low levels can show up in ways that are easy to overlook — especially when symptoms develop gradually over time.

Poor sleep, increased stress sensitivity, muscle cramps, fatigue, headaches, and difficulty relaxing are all commonly associated with low magnesium intake. While these symptoms can have many different causes, they can sometimes be a sign that the body isn’t getting enough magnesium to function optimally.

For optimal sleep and overall brain health, meeting the recommended daily intake is important. Adult men should aim for around 420 mg per day, while adult women should target about 320 mg daily.⁸

If you’re unsure whether you’re getting enough magnesium, Dr. Annie Fenn previously shared a helpful guide on ideal magnesium levels for brain health, including a short quiz designed to help assess your intake and identify potential gaps.

Brain Health Kitchen

Are You Getting Enough Magnesium To Protect Your Brain Health?

Hello everyone. Today we are talking about magnesium. You may have read that a high magnesium intake is associated with better brain health and that magnesium deficiency is more common than previously thought, especially in women. As I’ll go into below, this is all true! Not only that, the amount of magnesium the body needs to protect the brain from cognitive decline may be greater than the recommended daily allowance…

Read more

10 months ago · 54 likes · 21 comments · Annie Fenn, MD

Simple Ways to Increase Magnesium Intake

One of the best ways to support healthy magnesium levels is through your diet. Magnesium is naturally found in many whole foods, particularly foods commonly emphasized in Mediterranean and MIND-style eating patterns.

Some of the richest dietary sources of magnesium include: ⁴

• Nuts and seeds

• Beans and legumes

• Whole grains

• Dark leafy greens

• Avocados

• Dark chocolate

Research has linked Mediterranean-style diets not only to higher magnesium intake but also to better sleep quality and a lower risk of sleep-related issues.⁹

Alongside a good diet, magnesium supplementation can also be helpful, as it allows you to choose specific forms best suited to enhance your sleep.

Which Type of Magnesium Is Best for Sleep?

Different forms of magnesium can be used for different reasons, whether that’s digestion, muscle support, brain health, or sleep.

For improving sleep and relaxation, magnesium glycinate (also referred to as bisglycinate or bisglycinate chelate) is the preferred choice. Magnesium glycinate is a chelated form of magnesium bound to the amino acid glycine, which offers several benefits:¹⁰

Highly Absorbable

Magnesium glycinate has been shown to have the highest bioavailability out of all the salt forms of magnesium. Glycine enhances the absorption of magnesium, ensuring it effectively reaches your cells.

Supports Brain and Nervous System Function

Its ability to cross the blood-brain barrier and increase magnesium levels in the brain contributes to better sleep and memory by interacting with NMDA receptors, which are crucial for information transfer between neurons.

Promotes Relaxation and Calm

Glycine has gentle calming properties that work synergistically with magnesium to promote relaxation, helping you achieve a restful state.

Gentle on the Stomach

Magnesium glycinate is known for being gentler on the stomach compared to other forms, minimizing digestive discomfort while delivering the benefits of magnesium.

Effective at Moderate Doses

Because magnesium glycinate is well absorbed, many people are able to experience benefits without needing extremely high doses. This can make it easier to supplement consistently while minimizing the digestive side effects sometimes associated with other forms of magnesium.

Our brain health supplement, RELEVATE, includes magnesium glycinate for many of these same reasons — its high absorbability, calming effects, and ability to support both sleep and brain health. Plus, nearly 50% of users report improved sleep quality.¹¹

The Brain Depends on Rest

Magnesium supports sleep as well as many of the processes that allow the brain and body to properly recover, regulate stress, and function at their best.

This simple addition to your routine can make a huge impact. Prioritizing magnesium-rich foods and considering supplementation when needed may help support more restorative sleep and better brain health over time.

This article is part of Brain Waves, our series exploring the powerful health habits that support cognitive resilience and healthy aging.

References:

1. Sleep Statistics. https://www.helpguide.org/wellness/sleep/sleep-statistics.

2. de Baaij, J. H. F., Hoenderop, J. G. J. & Bindels, R. J. M. Magnesium in man: implications for health and disease. Physiol Rev 95, 1–46 (2015).

3. Rosanoff, A., Weaver, C. M. & Rude, R. K. Suboptimal magnesium status in the United States: are the health consequences underestimated? Nutr Rev 70, 153–164 (2012).

4. Abbasi, B. et al. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci 17, 1161 (2012).

5. Zhang, Y. et al. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep 45, 1–8 (2022).

6. Cao, Y. et al. Magnesium Intake and Sleep Disorder Symptoms: Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up. Nutrients 2018, Vol. 10, Page 1354 10, 1354 (2018).

7. Mah, J. & Pitre, T. Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complement Med Ther 21, 1–11 (2021).

8. Al Alawi, A. M., Majoni, S. W. & Falhammar, H. Magnesium and Human Health: Perspectives and Research Directions. Int J Endocrinol 2018, (2018).

9. Fallah, M., Aminianfar, A. & Esmaillzadeh, A. Mediterranean diet adherence and sleep pattern: a systematic review of observational studies. BMC Nutr 10, 1–10 (2024).

10. Choosing the Best Magnesium Supplement (and Form) for Brain Health and – NeuroReserve Inc. https://neuroreserve.com/blogs/articles/choosing-the-best-magnesium-supplement-and-form-for-brain-health-and-beyond.

11. RELEVATE User Experience Study, RELEVATE Direct-to-Consumer users, administered through AYTM (2022).

Stress is a normal part of life. In moderation, it can help us adapt to everyday situations. But when it becomes chronic, it shifts from helpful to harmful, affecting both body and brain.

And surprisingly, one of the simplest ways to support the stress response may start in your kitchen.

What Chronic Stress Actually Does to Your Brain

Chronic stress increases inflammation, worsens oxidative stress, and impairs mood and general cognitive function.

This goes on to impact memory, learning, and emotional regulation.

Persistently high cortisol levels increase the brain’s vulnerability to immune challenges and neurodegeneration, reducing its capacity to adapt and recover.¹

The long-term impact is substantial, as individuals with chronic stress and depression have more than twice the risk of developing Alzheimer’s disease.²

We can’t eliminate stress entirely, but we can influence how the brain responds to it — and simple dietary choices, such as daily extra virgin olive oil (EVOO) consumption, may make a world of difference.

Extra Virgin Olive Oil...for Stress Relief?

EVOO may not be the first thing that comes to mind for stress support.

Still, this dietary staple might surprise you with its potential benefits in calming anxiety.

High-quality EVOO contains brain-supportive compounds that are shown to reduce inflammation, support cognitive function, and may even influence your body’s overall stress response.

The Polyphenol Difference: What It Is and Why It Matters

EVOO benefits can be traced back to their polyphenol content.

Polyphenols are naturally occurring plant compounds with powerful antioxidant and anti-inflammatory properties, qualities that are especially important for stress and brain health.

Some of the key polyphenols found in high-quality EVOO include:

• Oleocanthal, known for its powerful anti-inflammatory effects, acting as a “natural ibuprofen.”³

• Oleuropein, shown to reduce oxidative stress and fight neuroinflammation.⁴

• Hydroxytyrosol and tyrosol, both potent antioxidants that help protect brain cells from damage.⁵

However, we can’t expect the same benefits from all extra virgin olive oils.

Polyphenol content can vary significantly due to factors such as olive variety, harvest timing, processing methods, and storage conditions — you can read more on this here.

As a result, EVOOs with higher total phenolic content show greater benefits, particularly for behavioral and neurochemical outcomes.⁶

This is why quality makes the difference in EVOO. Polyphenol-rich extra virgin olive oils, like BHK EVOO, are specifically sourced and produced to preserve these brain-supportive compounds, helping to ensure you receive their full benefits.

Extra Virgin Olive Oil and Anxiety: What the Research Reveals

Regular consumption of high-polyphenol EVOO is linked to better brain health, and growing research is highlighting its particular role in supporting mood, anxiety, and stress.

A 2024 review of 49 studies on olive oil and mental health found that the research consistently presented improvements in anxiety and depression with regular EVOO consumption.⁷

A Surprising Short-Term Effect on Stress

EVOO doesn’t just offer long-term benefits — it may also influence the brain’s short-term response to stress.

For instance, a study measuring cerebral blood flow found that EVOO intake was associated with a reduced stress response within one hour, providing a fast-acting calming effect.⁸

What This Could Mean for Mood

A 2021 study examined the interaction between olive oil and depression. It was discovered that patients with severe cases of depression showed considerable improvements in their symptoms through daily EVOO consumption.⁹

Interestingly, these improvements were not linked to changes in cortisol or brain-derived neurotrophic factor (BDNF), a protein that supports brain cell health, suggesting that reductions in inflammation and oxidative stress may be driving these effects.⁹

Where Sleep Comes In

Poor sleep and anxiety commonly reinforce each other, but diets rich in EVOO may help break the cycle.

EVOO is associated with better sleep quality, which, in turn, supports emotional wellness.

Plus, EVOO can contain trace amounts of melatonin, an essential hormone that helps regulate sleep-wake patterns.¹⁰

Read more on the surprising connection between EVOO and sleep here.

Extra Virgin Olive Oil and the Gut-Brain Connection

The connection between the gut and brain is especially influential in mood and stress regulation.

Approximately 90% of serotonin, a key neurotransmitter involved in mood, is produced in the gut, along with other important mood-regulating compounds such as dopamine and GABA.¹¹

Not only do these neurotransmitters have a hand in how you’re feeling, but they also support sleep, immune health, and even nutrient absorption.

Polyphenols in EVOO support this system by cultivating a healthier gut environment. Studies have shown that polyphenol compounds encourage the growth of beneficial bacteria and may help reduce harmful strains, supporting a more balanced microbiome.¹²

The gut and brain are constantly communicating, which is why caring about your gut is an important step in protecting your brain — as well as supporting mood, stress resilience, and overall cognition.

We dive into the specific roles of EVOO polyphenols in the gut-brain connection here.

How Much EVOO Should You Consume?

Research suggests that a daily intake of around 2.5 tablespoons of extra virgin olive oil is linked to potential benefits for mood and brain health.⁷

The most effective way to achieve those health-boosting effects is to stay consistent.

You can try drizzling EVOO over salads, tossing it with roasted veggies, blending it into smoothies, or simply taking a spoonful.

Making it a daily habit is easier than you think. For more ideas, check out our recent post, 9 Easy Ways to Use Extra Virgin Olive Oil Daily for Brain Health.

The Bigger Picture: Eating for a Calmer Mind

While EVOO offers notable benefits on its own, it isn’t a standalone solution.

In fact, EVOO is a central part of both the Mediterranean and MIND diets — two dietary patterns consistently associated with better brain health.

These diets offer a vast array of whole foods that support the brain from multiple angles and provide natural ways to reduce anxiety.

For example, research shows that following a Mediterranean-style diet has been linked to a 39% lower incidence of anxiety.¹³

Even more compelling, adherence to the MIND diet is associated with a 97% lower likelihood of developing anxiety disorders.¹⁴ That is not a marginal benefit — it’s a dramatic shift, driven by everyday choices.

Filling the Gaps in a Brain-Healthy Diet

The nutrients your brain needs for long-term protection, the specific compounds found in the MIND and Mediterranean diets, require a level of dietary consistency that can be difficult to maintain. Miss a few days, fall short on variety, and those small gaps can quietly add up over time.

This is where small, reliable habits can help.

Incorporating a polyphenol-rich extra virgin olive oil into your diet helps ensure you’re consistently getting important compounds that support brain health. Our Brain Health Kitchen Extra Virgin Olive Oil, developed in collaboration with Dr. Annie Fenn, is a great example of EVOO that is intentionally produced with high polyphenol content.

For some, a daily supplement can also help fill common dietary gaps. Brain health supplements like RELEVATE are formulated to mirror powerful elements of both the Mediterranean and MIND diets, filling what your plate may be missing.

A Simple Habit for Long-Term Brain Health

We can’t always control the causes of our stress, but we can influence how our bodies respond.

Chronic stress can have lasting effects on brain health, including an increased risk of cognitive decline. However, small, consistent habits — especially those rooted in nutrition — support cognitive function in the long run.

Regular EVOO consumption is a perfect example of this. Its unique combination of polyphenols may help reduce inflammation, support mood, and promote overall cognitive health, making it a simple yet meaningful addition to a brain-healthy lifestyle.

This article is part of Brain Waves, our series exploring the powerful health habits that support cognitive resilience and healthy aging.

References

1. Koo, J. W. & Wohleb, E. S. How Stress Shapes Neuroimmune Function: Implications for the Neurobiology of Psychiatric Disorders. Biol. Psychiatry 90, 74–84 (2021).

2. Wallensten, J. et al. Stress, depression, and risk of dementia – a cohort study in the total population between 18 and 65 years old in Region Stockholm. Alzheimers Res. Ther. 15, 161 (2023).

3. Abuznait, A. H., Qosa, H., Busnena, B. A., El Sayed, K. A. & Kaddoumi, A. Olive-Oil-Derived Oleocanthal Enhances β-Amyloid Clearance as a Potential Neuroprotective Mechanism against Alzheimer’s Disease: In Vitro and in Vivo Studies. ACS Chem. Neurosci. 4, 973–982 (2013).

4. Day, A., Olsen, G. & McGinnity, M. The Effects of Olive Oil and Oleuropein on Depression and Anxiety. Impulse: The Premier Undergraduate Neuroscience Journal (2025).

5. Zodio, S. et al. Protective effect of hydroxytyrosol and tyrosol metabolites in LPS-induced vascular barrier derangement in vitro. Front. Nutr. 11, (2024).

6. Kokras, N. et al. Behavioral and Neurochemical Effects of Extra Virgin Olive Oil Total Phenolic Content and Sideritis Extract in Female Mice. Molecules 25, 5000 (2020).

7. Eedy, V. & Aucoin, M. The role of olive oil and its constituents in mental health: a scoping review. British Journal of Nutrition 1–11 (2024) doi:10.1017/S000711452400299X.

8. Mitsukura, Y. et al. Evaluation of olive oil effects on human stress response by measuring cerebral blood flow. Food Sci. Nutr. 9, 1851–1859 (2021).

9. Foshati, S., Ghanizadeh, A. & Akhlaghi, M. Extra-Virgin Olive Oil Improves Depression Symptoms Without Affecting Salivary Cortisol and Brain-Derived Neurotrophic Factor in Patients With Major Depression: A Double-Blind Randomized Controlled Trial. J. Acad. Nutr. Diet. 122, 284-297.e1 (2022).

10. de la Puerta, C. et al. Melatonin is a phytochemical in olive oil. Food Chem. 104, 609–612 (2007).

11. Dicks, L. M. T. Gut Bacteria and Neurotransmitters. Microorganisms 10, 1838 (2022).

12. Millman, J. F. et al. Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health. Nutr. Rev. 79, 1362–1374 (2021).

13. Sadeghi, O., Keshteli, A. H., Afshar, H., Esmaillzadeh, A. & Adibi, P. Adherence to Mediterranean dietary pattern is inversely associated with depression, anxiety and psychological distress. Nutr. Neurosci. 24, 248–259 (2021).

14. Torabynasab, K. et al. Adherence to the MIND diet is inversely associated with odds and severity of anxiety disorders: a case–control study. BMC Psychiatry 23, 330 (2023).

We might already prioritize exercise, nutrition, and sleep, but are we giving our brains the proper nutrients to thrive for years down the line?

With growing scientific validation, polyphenols are emerging as a powerful group of plant compounds with the ability to help the brain stay sharp, resilient, and balanced.   

What Exactly Are Polyphenols?  

Polyphenols are a diverse group of nutrients naturally found in plant-based foods.

They offer powerful antioxidant and anti-inflammatory effects, which protect the body from cellular damage and potential chronic illnesses.

There are four main categories of polyphenols:¹

• Flavonoids are the largest and most well-known group of polyphenols. Some specific examples include quercetin, catechins, anthocyanins, and kaempferol.  They are found in fruits, vegetables, tea, and even dark chocolate! 

• Phenolic acids make up the second-largest group of polyphenols.  These compounds are found in coffee, berries, and whole grains. 

• Stilbenes are less common, but resveratrol (found in red wine and grapes) is a well-known and significant example. 

• Lignans are found in seeds (specifically flaxseeds), whole grains, legumes, and vegetables.  

While they vary in structure and food sources, what unites these nutrients is their impressive potential to support long-term cognitive health, especially as we age.

The Cost of a Low-Polyphenol Diet

Most modern diets fall short when it comes to polyphenol intake.

Highly processed foods, limited fruit and vegetable consumption, and a lack of dietary variety contribute to this nutritional gap.

According to epidemiological research and the Dietary Guidelines for Americans, most people in the U.S. consume 50-85% fewer whole plant foods than recommended.²

A deficiency in polyphenols may raise the risk of several chronic diseases, including cardiovascular issues and neurodegenerative disorders.³

When the body lacks sufficient antioxidant support, oxidative stress and chronic inflammation can take a toll — damaging cells and accelerating the aging process in both body and brain.⁴

Research even points out that polyphenol-rich diets are associated with better cognitive performance and a lower risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.⁵  

And the benefits don’t stop at the brain — a recent research review linked low intake of polyphenols with an increased risk of chronic diseases such as cardiovascular disease, type 2 diabetes, and all-cause mortality.⁶

A diet rich in polyphenols is crucial to preserving memory, focus, and mental clarity.  

How Polyphenols Actually Support Your Brain

Polyphenols’ antioxidant and anti-inflammatory effects are at the core of their brain-boosting power, helping to reduce damage caused in-turn by oxidative stress and chronic inflammation — two major drivers of cognitive decline and neurodegenerative conditions.

Polyphenols benefit your brain health by: 

• Reducing brain inflammation: Chronic inflammation is a hallmark of many neurological conditions. Polyphenols help calm inflammatory pathways and bring the immune system into balance in the brain, creating a healthier environment for cognitive function.⁷  

• Supporting neuroplasticity: Certain polyphenols can promote the growth and strengthening of neural connections — a process called neuroplasticity — which is key to learning, memory, and long-term brain resilience.⁸  

• Improving blood flow to the brain: Polyphenols support healthy blood vessel function and circulation, meaning more oxygen and nutrients can reach your brain.⁹

• Reducing accumulation of amyloid-beta plaques: These sticky protein clumps are associated with Alzheimer’s disease. Some polyphenols may even reduce their buildup or support the brain’s natural clearing processes.¹⁰

• Protecting against brain cell death: Polyphenols help defend neurons from premature damage or death by combating oxidative stress and stabilizing cellular processes.⁷

• Generally, lowering the risk of cognitive decline and neurodegenerative diseases: Regular intake of polyphenol-rich foods is linked to better cognitive performance and a reduced risk of conditions like Alzheimer’s and Parkinson’s disease.⁷

How to Add Polyphenols to Your Plate

Diet and brain health go hand in hand, especially when polyphenols are abundant in your food choices.

The best part? A wide range of foods contain polyphenols, making it easier than you might think to weave them into your everyday meals.

Here are some of the top brain-boosting foods rich in polyphenols:

• Fruits: Berries (especially blueberries, strawberries, and blackberries), apples, and cherries are all rich in polyphenols like anthocyanins and flavonols.

• Leafy Greens: Vegetables such as spinach, kale, and broccoli contain polyphenols, particularly kaempferol, and other essential nutrients that support overall health.

• Other Vegetables: Onions and capers are particularly high in quercetin, a common flavonoid linked to better cognitive function.

• Nuts and Seeds: Walnuts, almonds, and chia seeds provide polyphenols and healthy fats that fuel brain function.

• Beverages: Coffee, green tea, and even red wine are notable sources of polyphenols, specifically catechins.

One of the Most Powerful Polyphenol Foods

Extra virgin olive oil (EVOO) stands out not just as a healthy fat but as one of the best foods high in polyphenols with neuroprotective potential.

EVOO contains oleocanthal hydroxytyrosol, oleuropein, and tyrosol — four potent compounds scientific research indicates may provide immense support to brain function and healthy aging.

Here’s how:

• Oleocanthal is EVOO’s anti-inflammatory hero polyphenol, shown to have even stronger effects against inflammation than the drug ibuprofen. On top of that, oleocanthal is resistant to heating when cooking, giving it more flexibility for brain healthy eating.¹¹

• Hydroxytyrosol offers potent antioxidant activity, helping to reduce oxidative stress in brain cells.^12,13

• Oleuropein may help reduce neuroinflammation and prevent the buildup of harmful proteins linked to cognitive decline.¹³

• Tyrosol supports cellular function and may assist in brain cell signaling.^12,13

Nutrient-rich foods often lose potency through cooking, but that’s not the case for extra virgin olive oil.

EVOO retains much of its polyphenol content (not just oleocanthal) when consumed raw or lightly cooked — such as drizzled over salads or vegetables or even taken by the spoonful.

If you’re looking for an easy way to include more of these compounds into your daily routine, the Brain Health Kitchen Extra Virgin Olive Oil is rich in brain-supportive polyphenols — and it’s about to be back in stock and is currently available for preorder.

EVOO is at the center of the Mediterranean and MIND diets which emphasize whole, minimally processed foods and are consistently linked to slower cognitive decline.

A study on the Green Mediterranean diet (a plant-heavy version of the Mediterranean diet) showed improved blood sugar control after 18 months and signs of healthier brain aging.¹⁵

Why Polyphenols Matter for More Than Just Your Brain

Polyphenols’ benefits go far beyond cognitive function — they play a significant role in whole-body health!

These compounds are mighty multitaskers that support nearly every system in the body, such as:

• Heart health: Polyphenols help improve blood vessel function and reduce peripheral inflammation, reducing cardiovascular disease risk.¹⁶

• Cancer protection: Certain polyphenols may help block cancer cell growth and promote the body’s natural defense mechanisms against it.¹⁷

• Blood sugar regulation: Polyphenols can improve insulin sensitivity and reduce the risk of developing type 2 diabetes.¹⁸

• Gut health: Polyphenols help maintain a healthy balance of gut bacteria, contributing to better digestion — and even supporting brain health through the gut-brain connection.¹⁹

• Skin and hair support: Their antioxidant properties contribute to a youthful glow by helping protect skin cells from damage and even may prevent hair loss.²⁰

Polyphenols’ natural antioxidant and anti-inflammatory properties offer a nearly endless supply of benefits to the entire human body — both inside and out.

The Bottom Line

Nutrition shapes your brain health, both today and in the years to come.

Incorporating more polyphenol-rich foods in your diet is a powerful way to support cognitive function, protect against age-related decline, and promote overall well-being.

And if getting enough polyphenols through food alone feels challenging, a high-quality brain health supplement can be a convenient way to up your daily intake.

This article is part of our Brain Waves series, our series exploring the powerful health habits that support cognitive resilience and healthy aging.

References:

1. Pandey, K. B. & Rizvi, S. I. Plant polyphenols as dietary antioxidants in human health and disease. Oxid Med Cell Longev 2, 270–8 (2009).

2. Guenther, P. M., Dodd, K. W., Reedy, J. & Krebs-Smith, S. M. Most Americans eat much less than recommended amounts of fruits and vegetables. J Am Diet Assoc 106, 1371–1379 (2006).

3. Cory, H., Passarelli, S., Szeto, J., Tamez, M. & Mattei, J. The Role of Polyphenols in Human Health and Food Systems: A Mini-Review. Front Nutr 5, (2018).

4. Liguori, I. et al. Oxidative stress, aging, and diseases. Clin Interv Aging 13, 757–772 (2018).

5. Vauzour, D., Rodriguez-Mateos, A., Corona, G., Oruna-Concha, M. J. & Spencer, J. P. E. Polyphenols and Human Health: Prevention of Disease and Mechanisms of Action. Nutrients 2, 1106–1131 (2010).

6. Del Bo’, C. et al. Systematic Review on Polyphenol Intake and Health Outcomes: Is there Sufficient Evidence to Define a Health-Promoting Polyphenol-Rich Dietary Pattern? Nutrients 11, 1355 (2019).

7. Vauzour, D. Dietary Polyphenols as Modulators of Brain Functions: Biological Actions and Molecular Mechanisms Underpinning Their Beneficial Effects. Oxid Med Cell Longev 2012, 1–16 (2012).

8. Cichon, N., Saluk-Bijak, J., Gorniak, L., Przyslo, L. & Bijak, M. Flavonoids as a Natural Enhancer of Neuroplasticity-An Overview of the Mechanism of Neurorestorative Action. Antioxidants (Basel) 9, (2020).

9. Ammar, A. et al. Effects of Polyphenol-Rich Interventions on Cognition and Brain Health in Healthy Young and Middle-Aged Adults: Systematic Review and Meta-Analysis. J Clin Med 9, 1598 (2020).

10. Freyssin, A., Page, G., Fauconneau, B. & Rioux Bilan, A. Natural polyphenols effects on protein aggregates in Alzheimer’s and Parkinson’s prion-like diseases. Neural Regen Res 13, 955 (2018).

11. Buga, A.-M., Oancea, C. N., Gonçalves, M., Vale, N. & Silva, P. Neuroprotective Effects of Olive Oil: A Comprehensive Review of Antioxidant Properties. Antioxidants 2024, Vol. 13, Page 762 13, 762 (2024).

12. Boronat, A., Serreli, G., Rodríguez-Morató, J., Deiana, M. & de la Torre, R. Olive Oil Phenolic Compounds’ Activity against Age-Associated Cognitive Decline: Clinical and Experimental Evidence. Antioxidants (Basel) 12, (2023).

13. Micheli, L. et al. Role of Hydroxytyrosol and Oleuropein in the Prevention of Aging and Related Disorders: Focus on Neurodegeneration, Skeletal Muscle Dysfunction and Gut Microbiota. Nutrients 15, (2023).

14. Tessier, A.-J. et al. Consumption of Olive Oil and Diet Quality and Risk of Dementia-Related Death. JAMA Netw Open 7, e2410021 (2024).

15. Pachter, D. et al. Glycemic control contributes to the neuroprotective effects of Mediterranean and green-Mediterranean diets on brain age: the DIRECT PLUS brain-magnetic resonance imaging randomized controlled trial. Am J Clin Nutr 120, 1029–1036 (2024).

16. Iqbal, I. et al. Plant Polyphenols and Their Potential Benefits on Cardiovascular Health: A Review. Molecules 28, (2023).

17. Bhosale, P. B. et al. Functions of polyphenols and its anticancer properties in biomedical research: a narrative review. Transl Cancer Res 9, 7619–7631 (2020).

18. Aryaeian, N., Sedehi, S. K. & Arablou, T. Polyphenols and their effects on diabetes management: A review. Med J Islam Repub Iran 31, 134 (2017).

19. Filosa, S., Di Meo, F. & Crispi, S. Polyphenols-gut microbiota interplay and brain neuromodulation. Neural Regen Res 13, 2055 (2018).

20. Sun, M. et al. Effects of Natural Polyphenols on Skin and Hair Health: A Review. Molecules 27, (2022).

More than seven million Americans are currently living with Alzheimer’s in 2025 — and that number is expected to double in the coming decades.¹

This progressive disease doesn’t happen overnight. It often begins subtly with small lapses in memory, and over time can progress to significant changes in thinking, mood, and independence.

While genetics plays a role in the development of Alzheimer’s, lifestyle choices can be a powerful counterbalancing tool for prevention.

The 2024 Lancet Commission Report found that addressing modifiable risk factors (like lifestyle) could reduce Alzheimer’s risk by up to 45% — nearly cutting the odds in half.² The U.S. POINTER trial confirmed that these kinds of lifestyle changes can help preserve and improve cognitive abilities, even in adults already considered at higher risk.³

To prevent Alzheimer’s naturally, it begins with establishing a brain-healthy lifestyle. Below, we’ll explore seven key areas that have been shown to boost brain resilience and support long-term cognitive function.

1. Stay Sharp by Staying Connected

We are wired for connection. Relationships serve as building blocks for a healthy mind, stimulating multiple brain regions, reducing stress, and enhancing memory.

A large-scale analysis found that loneliness raises the risk of dementia by 14% and cognitive decline by 12%.⁴ Social isolation also fuels depression, inflammation, and faster memory loss — all of which heighten Alzheimer’s risk over time.

In contrast, staying socially engaged strengthens neural networks, supports emotional well-being, encourages physical activity, and builds cognitive reserve — the brain’s ability to adapt and protect itself as we age.

Just as importantly, friendships and community ties bring meaning, purpose, and joy, which play a surprisingly significant role in long-term brain health.

Getting started doesn’t have to be overwhelming. Try these small, intentional steps:

• Schedule a regular phone or video call with a friend or family member.

• Join a club, class, or volunteer group.

• Participate in a book club, game night, or group walk.

• Emphasize casual connections — chatting with a cashier, greeting a neighbor, or smiling at someone on your daily walk.

Challenge yourself today: Choose one simple way to connect. Whether it’s a hello, smile, or short message, it counts.

2. Alzheimer’s and Exercise: Move It, Don’t Lose It

Your brain loves movement. Regular physical activity is one of the most effective ways to protect long-term brain health, enhance memory, and improve mood.

Research shows that exercise reduces the risk of dementia by 28% and Alzheimer’s disease by 45%.⁵

Meanwhile, inactivity is one of the most common risk factors in individuals with Alzheimer’s, accelerating decline through reduced oxygen delivery, increased inflammation, and a higher risk of chronic conditions like diabetes and hypertension.

Regular exercise enhances brain plasticity and resilience, supporting your brain’s ability to adapt and recover.

It improves sleep quality and energy levels, helps manage weight and chronic conditions, enhances coordination, and reduces the risk of falls. Physical activity also supports emotional well-being, helping to reduce depression and anxiety, which are also linked to faster cognitive decline.⁶

Here’s a simple, yet effective movement plan for regular exercise:

• Get your heart rate up (aerobic activity): Aim for at least 150 minutes per week — try brisk walks, cycling, swimming, or even dancing!

• Build strength: Two to three sessions a week of light weights, resistance bands, or bodyweight exercises help protect muscles and metabolic health.

• Focus on balance and flexibility: Yoga, tai chi, and stretching each improve coordination and reduce fall risk.

• Work out, even if it’s short and simple: Even five minutes of stretching, a walk around the block, or parking farther away adds up.

What matters most is consistency and enjoyment. When you choose activities you genuinely like, you’re far more likely to stick with them, and your brain will reap the benefits in the long term.

Challenge yourself today: Take a quick 10-minute walk. It’s one of the simplest ways to boost circulation, oxygenate your brain, and lift your mood.

3. Rest and Renew: How Sleep and Cognitive Health Go Hand in Hand

It’s easy to cut into a good night’s rest to get more work done, stay out late, or binge on your favorite show — but what if putting sleep second was directly harming your brain?

Even small decreases in deep sleep are linked to a 32% higher risk of Alzheimer’s.⁷

Poor sleep can damage brain function over time, whether caused by insomnia, sleep apnea, stress, or lifestyle factors, such as inactivity or poor eating.

At night, the brain’s glymphatic system works on removing the waste it accumulates throughout the day. However, this process of clearing toxins can’t happen without deep sleep, which can lead to elevated levels of beta-amyloid and tau (pathogenic proteins), notable indications of Alzheimer’s disease.

Chronic sleep issues also impair memory and attention, increase inflammation and oxidative stress, disrupt circadian rhythms, and raise the risk of depression and anxiety.

High quality sleep, on the other hand, enhances memory consolidation and learning, supports emotional balance and stress resilience, aids in detoxification and cellular repair, and boosts energy, mood, and overall quality of life.

Here are practical ways to build better sleep habits:

• Maintain a consistent sleep schedule, even on weekends.

• Create a sleep-friendly environment by keeping it cool, dark, and quiet.

• Limit screen time and blue light exposure before bed.

• Avoid caffeine, alcohol, and heavy meals in the evening.

• Practice relaxation techniques like deep breathing, gentle stretching, and following a consistent sleep routine.

• Seek medical evaluation for persistent sleep problems, such as sleep apnea.

Challenge yourself today: Set an earlier bedtime and turn off screens at least 30 minutes before bed. Small changes like this help train your brain and body to fall asleep more easily so you can wake up feeling refreshed.

4. Train Your Brain Like It’s a Muscle

Your mind builds strength when challenged, which encourages cognitive reserve.

Individuals with higher cognitive reserve can delay the onset of Alzheimer’s symptoms, even if underlying changes in the brain have already begun.⁸

Cognitive activity declines with age. After retirement, when work no longer provides daily mental stimulation, many people find themselves with fewer opportunities to solve problems or learn new skills.

This lack of stimulation can increase the brain’s susceptibility to memory loss, confusion, and an earlier onset of symptoms in individuals at risk.

But actively challenging your brain keeps it sharp and resilient. Cognitive stimulation boosts memory and learning, strengthens focus and decision-making, and builds a buffer against age-related decline.

Encourage brain longevity with these fun methods:

• Play games or puzzles that test memory, logic, or strategy.

• Learn something new, such as a language, musical instrument, or even a recipe.

• Read, read, read: Enjoy books you love, interesting articles, and topics outside your usual interests.

• Write — whether it’s journaling, creative writing, or everyday note-taking.

• Try hobbies that require coordination and concentration, such as painting or knitting.

Challenge yourself today: Pick one brain exercise that feels fun and a little challenging — try a crossword puzzle or read an article on a topic you know nothing about. Even a few minutes a day can promote brain longevity.

5. How Less Stress Can Delay Alzheimer’s

Stress and depression are interconnected, and they both contribute to Alzheimer’s risk.

Adults with symptoms of depression are nearly twice as likely to develop Alzheimer’s disease, while the risk is tripled for those with clinically significant depression.⁹

Chronic stress maintains high cortisol levels, which in turn fuel inflammation that damages brain cells and disrupts memory.

Stress and depression also commonly disrupt sleep — more than 80% of people with depression experience at least one insomnia symptom, which deprives the brain of its essential nightly repair processes.¹⁰

Lifestyle habits often worsen in these circumstances as well, with reduced physical activity, unhealthy dietary choices, and increased social withdrawal. Managing stress and prioritizing mental health can protect your brain and improve your overall quality of life.

Strengthen your stress response and boost brain function with these tips:

• Mindfulness and meditation: Even a few minutes a day of guided breathing or mindful awareness can calm the nervous system and sharpen focus. Here’s a simple guide to yoga and its brain benefits.

• Breathing techniques: In moments of tension, try the “4-7-8 method” — inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This can swiftly quiet racing thoughts and lower heart rate.

• Move your body: Regular physical activity naturally lowers stress hormones while improving mood and circulation to the brain.

• Prioritize rest and downtime: Build routines that include relaxation, hobbies, or quiet moments of self-care to give your mind a break.

Challenge yourself today: Take two minutes right now to pause, close your eyes, and practice a calming breathing technique. Focus on expanding your abdomen as you inhale, then slowly exhale until your lungs feel empty. This short exercise can reset your stress response and leave your brain feeling clear.

6. MINDfull Eating: Nutrition for Brain Health

Nutrition directly affects inflammation, oxidative stress, blood vessel health, and the integrity of brain cells — all factors in the development and prevention of Alzheimer’s.

Following a brain-healthy diet, like the MIND diet, offers substantial benefits. In fact, it can cut Alzheimer’s risk by more than half and keep the brain nearly a decade younger.¹¹

Conversely, diets high in saturated fats, refined sugar, and processed foods accelerate inflammation, insulin resistance, and vascular damage in the brain.

Eating the right foods leaves lasting benefits, such as preserving synaptic connections, reducing the buildup of toxic proteins like beta-amyloid, improving sleep and mood, and strengthening memory and attention.

Practical strategies for eating a brain-healthy diet:

• Prioritize leafy greens, berries, legumes, whole grains, fish (especially salmon and sardines), olive oil, and poultry.

• Limit red meat, butter, cheese, sweets, and fried foods.

• Add brain-boosting nutrients: omega-3s and vitamin D (fish, flaxseed, walnuts), polyphenols (berries, tea, extra virgin olive oil), and B vitamins (eggs, poultry).

• Stay hydrated and limit alcohol intake.

Making changes overnight isn’t realistic — and it’s easy to miss important areas, even when we’re trying to eat well. Brain-focused supplements (like RELEVATE) can help ensure you’re filling the gaps and keeping your brain health as top priority.

7. Strengthen Your Heart, Protect Your Brain

Your heart and brain are deeply connected — what affects one almost always affects the other.

Cardiovascular risk factors like high blood pressure, chronic inflammation, and unhealthy cholesterol don’t just raise the chance of heart disease; they also accelerate brain aging and Alzheimer’s risk.

Research indicates that both conditions share a genetic link through the apolipoprotein E (ApoE) gene, which is involved in cholesterol transport and is associated with susceptibility to Alzheimer’s disease.^12,13

The U.S. POINTER trial highlights this powerful connection: protecting cardiovascular health through diet, exercise, and lifestyle strategies also protects memory and cognitive performance.

High blood pressure can damage delicate blood vessels and impair cognitive function, including memory and concentration. Chronic inflammation fuels both cardiovascular disease and neurodegeneration.

Elevated LDL cholesterol promotes plaque buildup that restricts blood flow to the brain. And midlife imbalances in cholesterol and blood sugar increase the likelihood of cognitive decline and Alzheimer’s disease.

However, maintaining strong cardiometabolic health provides broad-ranging protection. Balanced blood pressure ensures steady oxygen and nutrient delivery to brain cells. Healthy cholesterol levels guard vessels against damage.

Maintaining low inflammation levels slows age-related decline, while stable blood sugar supports focus, memory, and learning. A strong heart truly means a strong brain.

How you can focus on bolstering both heart and brain health:

• Stay active with both aerobic and strength training exercises.

• Prioritize high quality sleep to reduce inflammation and support repair.

• Practice stress management techniques such as meditation, deep breathing, or engaging in calming hobbies.

• Follow a heart-healthy diet by focusing on fiber-rich vegetables, lean proteins, and healthy fats (such as polyphenol-rich extra virgin olive oil and fatty fish), while minimizing processed foods.

Don’t Underestimate the Power of Small Lifestyle Changes

When practiced together, healthy habits don’t just add up — they multiply.

Nutrition, exercise, cognitive engagement, and social connection work in harmony to slow cognitive aging and dramatically improve quality of life.

The U.S. POINTER study offers one of the most promising windows into this reality. In just two years, participants who adopted these four lifestyle changes demonstrated significant protection against decline.

Even short-term lifestyle changes can deliver measurable brain benefits. And the best news: it’s never too late to start.

Challenge yourself today: Choose one area — connect, move, rest, eat well, or de-stress — and commit to a small step. Consistency is what protects your brain for the years to come.

This article is part of Brain Waves, our series exploring the powerful health habits that support cognitive resilience and healthy aging.

References

1. Alzheimer’s Association. Alzheimer’s Disease Facts and Figures. Alzheimer’s Association (2025).

2. Livingston, G. et al. Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission. The Lancet 404, 572–628 (2024).

3. Baker, L. D. et al. Structured vs Self-Guided Multidomain Lifestyle Interventions for Global Cognitive Function: The US POINTER Randomized Clinical Trial. JAMA 334, 681–691 (2025).

4. Luchetti, M. et al. A meta-analysis of loneliness and risk of dementia using longitudinal data from >600,000 individuals. Nature Mental Health 2, 1350–1361 (2024).

5. Pahlavani, H. A. Exercise therapy to prevent and treat Alzheimer’s disease. Front Aging Neurosci 15, (2023).

6. Pujari, V. Moving to Improve Mental Health - The Role of Exercise in Cognitive Function: A Narrative Review. J Pharm Bioallied Sci 16, S26–S30 (2024).

7. Himali, J. J. et al. Association Between Slow-Wave Sleep Loss and Incident Dementia. JAMA Neurol 80, 1326 (2023).

8. Roe, C. M. et al. Alzheimer Disease and Cognitive Reserve. Arch Neurol 65, 1467 (2008).

9. Sáiz-Vázquez, O. et al. Depression as a Risk Factor for Alzheimer’s Disease: A Systematic Review of Longitudinal Meta-Analyses. J Clin Med 10, 1809 (2021).

10. Nutt, D., Wilson, S. & Paterson, L. Sleep disorders as core symptoms of depression. Dialogues Clin Neurosci 10, 329–336 (2008).

11. Morris, M. C. et al. MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimer’s & Dementia 11, 1007–1014 (2015).

12. Tini, G. et al. Alzheimer’s Disease and Cardiovascular Disease: A Particular Association. Cardiol Res Pract 2020, 1–10 (2020).

13. Corliss, J. A twist on the genetic link between Alzheimer’s and heart disease. Harvard Health Publishing (2016).

But its benefits go far beyond the brain.

The foods emphasized in the MIND diet support nearly every major system in the body. These foods include:

• Leafy greens

• Berries

• Extra virgin olive oil

• Fatty fish

• Nuts

• Whole grains

• Legumes

Together, these foods provide antioxidants, healthy fats, fiber, and micronutrients that protect both the body and brain.

Strict adherence to the MIND Diet has been associated with a 53% lower risk of Alzheimer’s, and even moderate adherence may reduce risk by 35%.¹

More than seven million Americans are currently living with Alzheimer’s disease.² Imagine how much lower that number could be if the MIND diet was our primary way of eating!

Why the Brain Depends on the Body

The brain doesn’t function in isolation. It depends on a steady flow of oxygen-rich blood, balanced metabolism, strong immunity, restorative sleep, and even the health of the gut.

Each of these systems is influenced directly by what we eat — and the MIND diet benefits them all. By strengthening multiple areas of the body at once, the MIND diet creates a ripple effect of protection that ultimately fuels sharper thinking, better memory, and healthier aging.

A Stronger Heart = A Stronger Brain

The MIND diet builds on two well-studied eating patterns: the Mediterranean diet, famous for its cardiovascular and longevity benefits, and the DASH diet, designed to lower blood pressure and improve heart health.³

What makes the MIND diet unique is its emphasis on specific brain-boosting foods — particularly antioxidant-rich berries and leafy green vegetables — on top of the DASH and Mediterranean foundations.

This powerful combination lowers blood pressure, reduces LDL cholesterol, and improves vascular flexibility, all of which enhance circulation. Better circulation means more oxygen and nutrients are delivered to the brain, fueling its daily energy needs.⁴

By protecting blood vessels, this way of eating also lowers the risk of small-vessel disease, strokes, and vascular dementia.⁵ This is why foods like olive oil, leafy greens, berries, whole grains, and fish are key components for both heart health and brain resilience.

From Metabolic Health to Mental Function

Blood sugar balance also plays a major role in brain health.

When blood sugar levels fluctuate, it can trigger inflammation and oxidative stress — processes that damage neurons over time.

The MIND diet helps stabilize glucose levels and reduces insulin resistance, protecting against diabetes and metabolic syndrome.⁶ Both conditions are considered serious risk factors for Alzheimer’s disease.

Because it emphasizes nutrient-dense, slow-digesting foods, the MIND diet provides steady energy while minimizing spikes and crashes. At the same time, limiting red meats, sweets, and ultra-processed foods reduces excess calories and supports weight management.⁷

Together, these effects make this way of eating a powerful metabolic diet that protects not only the brain, but also the body systems that keep it running.

The Sleep Diet that Fuels Brain Longevity

Nutrition impacts sleep quality, and poor sleep is a common harbinger of brain aging.

Without adequate sleep, the brain struggles to clear away waste proteins such as amyloid beta, which forms the “plaques” associated with Alzheimer’s disease. Over time, disrupted sleep can accelerate memory decline.

The MIND diet benefits sleep in several ways.

First, it promotes stable blood sugar, preventing nighttime crashes that can wake you up. It also reduces inflammation, which can disrupt sleep cycles. And many foods emphasized in the diet provide nutrients that regulate circadian rhythms and balance neurotransmitters, including magnesium, L-theanine, vitamin D, B vitamins, and omega-3s. Together, these nutrients encourage deeper, more restorative sleep.^8,9

Fatty fish, leafy greens, and poultry are some of the best food options for better sleep. Even green tea may support restful sleep due to its concentration of the calming amino acid L-theanine — especially when enjoyed earlier in the day.

The Gut-Brain Connection

The gut-brain connection is one of the most exciting areas in nutrition research. Growing evidence suggests that a healthy gut microbiome supports brain function by producing short-chain fatty acids, which lower inflammation, protect neurons, and even improve mood.¹⁰

The MIND diet nourishes this microbiome through fiber-rich foods, polyphenols, and healthy fats. Many of the foods emphasized in the diet serve as prebiotics and antioxidants that help good bacteria thrive. In turn, these bacteria produce compounds that benefit the brain, showing us how directly a gut health diet shapes cognition.

Extra Virgin Olive Oil is an excellent example of the harmony between the gut and brain.

EVOO provides polyphenols that reduce oxidative stress while supporting both heart and gut health. You can learn more about how EVOO benefits the gut-brain connection in our previous article.

EVOO with high polyphenol content is the most beneficial to the brain and body. That’s why we collaborated with Annie Fenn M.D. to develop the delicious and brain-nourishing Brain Health Kitchen Extra Virgin Olive Oil — keep an eye out for when our pre-orders open for the new 2025/2026 harvest.

By strengthening multiple systems throughout the body, the MIND diet creates a ripple effect that supports long-term brain health.

The MIND Diet Is the Key to Smart Aging

The MIND diet isn’t simply about preventing disease — it creates a nutritional foundation for lifelong brain health.

By supporting the heart, metabolism, sleep, and gut, this way of eating strengthens the systems that allow the brain to thrive.

The MIND diet is proven to support cognitive longevity, but consistency is often the missing piece. Brain health supplement RELEVATE translates this research into a daily reality, providing neuroprotective nutrients from the Mediterranean and MIND diets in the exact dosages the brain requires. You can learn more about RELEVATE by visiting here.

This article is part of Brain Waves, our series exploring the powerful health habits that support cognitive resilience and healthy aging.

References:

1. Morris, M. C. et al. MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimer’s & Dementia 11, 1007–1014 (2015).

2. Alzheimer’s Association. Alzheimer’s Disease Facts and Figures. Alzheimer’s Association (2025).

3. National Heart, L. and B. I. DASH Eating Plan. U.S. Department of Health and Human Services, National Institutes of Health (2025).

4. Akbar, Z. et al. Associations of the MIND Diet with Cardiometabolic Diseases and Their Risk Factors: A Systematic Review. Diabetes, Metabolic Syndrome and Obesity Volume 16, 3353–3371 (2023).

5. Golzarand, M., Mirmiran, P. & Azizi, F. Adherence to the MIND diet and the risk of cardiovascular disease in adults: a cohort study. Food Funct 13, 1651–1658 (2022).

6. Mirabelli, M. et al. Mediterranean Diet Nutrients to Turn the Tide against Insulin Resistance and Related Diseases. Nutrients 12, 1066 (2020).

7. Mohammadpour, S., Ghorbaninejad, P., Janbozorgi, N. & Shab-Bidar, S. Associations between adherence to MIND diet and metabolic syndrome and general and abdominal obesity: a cross-sectional study. Diabetol Metab Syndr 12, 101 (2020).

8. Golmohammadi, M. et al. The effect of MIND diet on sleep status, mental health, and serum level of BDNF in overweight/obese diabetic women with insomnia: a randomized controlled trial. Sci Rep 15, 8237 (2025).

9. Rostami, H., Parastouei, K., Samadi, M., Taghdir, M. & Eskandari, E. Adherence to the MIND dietary pattern and sleep quality, sleep related outcomes and mental health in male adults: a cross-sectional study. BMC Psychiatry 22, 167 (2022).

10. Horn, J., Mayer, D. E., Chen, S. & Mayer, E. A. Role of diet and its effects on the gut microbiome in the pathophysiology of mental disorders. Transl Psychiatry 12, 164 (2022).