Stronger Mind, Healthier Life: The Lifestyle–Brain Connection
Why did I come out to the garage? What was I looking for? I know it was important!
Where did I put my wallet? What was the name of that gosh darn movie I watched last night?!
Brain fog? Cognitive decline? Or stress?
At some point we all have these moments where it feels like our brain just is not working. Whether you have an official diagnosis, or just have started to experience changes, you are not alone.
The good news: lifestyle choices can have a powerful impact on brain health!
Your Brain Health
Your brain is the center of everything you do—your memory, focus, mood, decision-making, and even physical movement are all guided by its health. When your brain isn’t functioning at its best, it can show up in ways we often dismiss: brain fog, low energy, forgetfulness, difficulty concentrating, or feeling emotionally drained.
When our brain is not working optimally, that can feel scary, but here’s the hopeful part: research shows that up to 40% of dementia cases may be preventable through lifestyle and environmental changes.
This means that while genetics may load the gun, your daily habits can pull—or avoid pulling—the trigger. Even small, consistent changes in your lifestyle can protect your brain, sharpen your memory, and improve your overall quality of life. And the best news? It’s never too early or too late to start supporting your brain health.
My number one tip: Before you read further, don't approach brain health with a “what do I need to cut out” mindset. Instead, think: “what can I add?”
Our minds will ultimately resist restriction. While we may be excited to try something new, we won’t be able to maintain our momentum if we are constantly trying to cut out and avoid. Life is meant to be lived fully. Incorporating healthy lifestyle changes can only improve your quality of life.
Four Pillars of Health: Nutrition, Movement, Sleep and Boundaries
Are you eating to survive, or to thrive?
What you eat does not just impact how you look in a bathing suit. The food choices we make will eventually impact the way every cell in our bodies function. Our brain requires quality fuel to function well. We want to protect our brain against inflammation, thus focusing our diet on anti-inflammatory foods can help our body do its job.
Diets high in processed foods, sugar, and unhealthy fats have been linked to increased inflammation and oxidative stress in the brain—two major contributors to cognitive decline.
What can I add to my meals?
Think close to earth and colorful - what will keep me full and give me energy?
You’ve probably heard of the Mediterranean Diet—it’s well known for being rich in omega-3s and antioxidants. Think of it more as a guideline than a diet. I actually dislike the word “diet” because it often feels restrictive. Instead, the real focus should be on fueling your body with whole, nourishing foods.
Fruits, vegetables, fish, nuts, and olive oil are all powerful choices that protect both your body and your brain. These foods provide the nutrients your brain needs to stay energized, sharp, and resilient—unlike processed foods, which can drain your energy and contribute to inflammation.
When you choose foods that serve your body, you’re giving your brain the fuel it needs to carry you through the day with focus and vitality.
Anything in a package you should consider suspect. Read the ingredients. If you find artificial dyes, added sugar, or seed oils, you can expect your brain is not going to benefit.
A note on fiber and protein…I promise you are most likely not getting enough. These are the nutrients that will keep you satiated, and are incredibly beneficial to your overall health.
Protein is crucial for building neurotransmitters and brain tissue. There is a lot of talk about protein out there, but I subscribe to the 1g per pound of body weight at least.
Fiber supports your gut health, which is critical for overall communication with your brain. The recommended amount for women is 25g and men is 38g.
Try tracking your daily intake on an app, like Cronometer, to see how much you are actually getting per day. I would recommend doing this for 2 weeks, just to give you an idea. Continuous tracking can feel daunting and you want to primarily create awareness!
Your brain thrives on consistency, not perfection. Skipping meals or relying on quick, processed snacks can leave your brain sluggish. Building balanced meals and nourishing snacks into your routine creates a foundation for focus, memory, and long-term brain health.
Give your bum a break - move!
Movement increases your heart rate, thus pushing oxygen and nutrients to the brain. This helps to protect the brain tissue against inflammation and oxidative stress. It also supports the growth of new neurons and connections within the brain.
Physical activity boosts neurotransmitters, like serotonin, endorphins and dopamine. These chemicals have a positive effect on mood and reduce stress - which is vitally important for supporting cognition.
What can I add to my day?
If you are not used to getting a lot of movement in your day, think small. You don’t need a gym membership or a lot of time to incorporate this one. Just 20 minutes a day can have significant benefits.
Can you stretch during your work day? Can you walk the dog? One habit I have found helpful is keeping weights or an exercise band by the coffee maker so I have to do some movement while my coffee brews.
It’s a choice you have to make, so make it so that it fits in with your daily routine. Getting in movement will get easier with time. The more physical activity you incorporate into your day, the more you will crave it.
Are You Getting Enough Zzzzzz’s?
Sleep is one of the most powerful (and underrated) tools for brain health. But it’s not just about the number of hours you spend in bed—it’s about whether your sleep is truly restorative. Ask yourself:
Do you feel rested when you wake up? Do you struggle to fall asleep at night? Do you wake up in the middle of the night and find it hard to get back to sleep?
If any of these sound familiar, your sleep quality might be impacting your brain more than you realize.
Your brain is extremely sensitive to sleep. It’s not simply “rest”—it’s an essential time for your brain to reset, repair, and strengthen itself.
Most adults need 7–9 hours of sleep per night. Some people claim they can thrive on less, but true “natural short sleepers” make up less than 1% of the population. For the rest of us, consistently sleeping fewer than 7 hours places the body under stress, which increases the risk of chronic health conditions and cognitive decline.
When you don’t get enough good-quality sleep, your body interprets it as stress. Cortisol (your stress hormone) rises, your system goes into “fight or flight,” and your body becomes more insulin resistant—meaning it leans on sugar to get through the day. If poor sleep becomes the norm, you can become chronically insulin resistant, inflammation rises and your brain is directly impacted.
Two of the brain’s most important functions happen during sleep - memory consolidation and detoxification. While you sleep, your brain processes and stores the information you gathered throughout the day. That’s why a good night’s rest helps you remember what you studied, the conversation you had, or even where you parked your car.
In regards to detoxification, your brain’s “cleaning crew” goes to work at night - the glymphatic system. It clears out toxins and waste, including beta-amyloid plaques, which are associated with Alzheimer’s disease.
Skimping on sleep has immediate effects: brain fog, irritability, forgetfulness, and slower reaction times. But the long-term risks are even greater. Chronic sleep deprivation erodes mental sharpness, emotional balance, and resilience. It has been linked to anxiety, depression, and an increased risk of dementia.
In other words, sleep is not a luxury—it’s a brain-protecting necessity.
Stressed out?
Your brain is designed to handle short bursts of stress. But, when it becomes a way of life, it literally can impact your brain’s function and structure.
Chronic stress raises your cortisol which directly impacts the size of your hippocampus. It also will overstimulate the amygdala, the brain’s emotional center, making you more reactive and anxious. Over time, chronic stress weakens connections between brain cells, disrupts focus, and accelerates cognitive decline.
What can you add to your life to help your stress level?
Meditation, deep breathing, yoga, and social connections have all been proven to have a major impact on your brain health.
Regular mindfulness practice has been shown to thicken the prefrontal cortex (the area of the brain involved in decision-making and self-control) and strengthen connections between brain regions—literally rewiring your brain for resilience.
Human connection is another powerful stress buffer. Positive relationships trigger the release of oxytocin (sometimes called the “bonding hormone”), which counters stress and supports brain health. Social engagement also stimulates the brain, keeping it active, flexible, and better protected against cognitive decline. In fact, loneliness and social isolation are now recognized as major risk factors for dementia.
Lifestyle matters!
What are one or two things you can add to your life today? Can you add a serving of vegetables to your dinner each night? Can you take a walk after dinner? Meet a friend for lunch? Or, can you put your phone away 1 hour before bed and pick up a good book?
Hopefully after reading this you are feeling empowered. You have control over the lifestyle choices you make. You do not have to create an entire life overhaul, but even implementing 2-3 changes this week will make a huge difference in your life and for your brain. AND, a coach can help you stay the course!
Follow me on instagram - @livewellwithbrandi - for ongoing lifestyle tips to help support your brain health. Or book your first free coaching call to meet me and see how I can support your journey!
