According to new scientific evidence, you can age smarter. It’s not wishful thinking – small, meaningful changes you make today could help you maintain your cognitive health longer.
Researchers have found that nearly 45% of dementia risk may be linked to lifestyle and environmental factors that we can actually change. That means what we eat, how we move, how we handle stress and sleep can have a profound impact on how our brains age.
This is what proactive health is all about – taking steps today to preserve your wellness. Why wait for problems to arise? You could take action today! Here’s how you can age smarter.
The Science Behind Proactive Nutrition
A growing body of evidence shows that nutrition and lifestyle choices shape brain health. A two-year clinical trial, known as the US POINTER study, recently confirmed that lifestyle habits can slow or even improve cognitive performance in older adults at risk for memory decline. Participants who followed a structured plan (brain-healthy diet, regular physical activity, social and mental engagement, and support for heart health) showed measurable improvements in overall cognition, especially in memory and executive function.
Our brains thrive when we include them in our holistic approach to wellness. The brain is impacted by the foods we eat, the way we move, how we rest, and the stress we carry. A proactive approach to health may feed into long-term brain performance.
How to Feed Your Brain to Protect Your Memory
What we eat fuels our brains. Research consistently shows that diets rich in plant foods, healthy fats, and antioxidants are linked to better brain health and a lower risk of cognitive decline. The Mediterranean and MIND diets, in particular, are two of the most well-studied examples.
4 Proactive Nutrition Strategies to Age Smarter Supported by Research:
At CSNN, students dive deep into how nutrition supports every system of the body, including the brain. The school’s holistic approach teaches how food isn’t just fuel – it’s information that tells your body and mind how to function. Our science-based approach prepares you to be able to guide clients towards healthier lifestyle choices to support brain health.
Movement: Exercise as Brain Medicine
Exercise is one of the most powerful tools we have to keep our minds young. When you move your body, you increase blood flow to the brain, delivering oxygen and nutrients that fuel cognitive performance. Regular movement also triggers the release of brain-derived neurotrophic factor (BDNF), a protein that supports the growth of new neurons and strengthens existing connections.
Science shows that consistent physical activity can lower the risk of dementia by up to 30%.
If that sounds like motivation to lace up your shoes, try these practical steps:
What’s the key to success? Find movement you enjoy. It’s not about perfection – it’s about consistency.
Stress: Protecting the Mind from Modern Overload
Our brains aren’t designed for constant stress. Over time, chronic stress and elevated cortisol levels can damage brain regions involved in memory and emotion, such as the hippocampus.
Proactive health includes learning how to reset and recharge your nervous system regularly.
Try building these practices into your routine:
A large study published in the journal International Psychogeriatrics found that people who maintained social engagement and managed stress had significantly better cognitive outcomes in later life.
Holistic practitioners trained at CSNN help clients develop stress-resilience strategies, using approaches like motivational interviewing to uncover what really helps each person stay balanced.
Sleep: Rejuvenate and Restore Your Brain
Sleep is one of the brain’s most active and essential processes. During deep sleep, your brain clears out metabolic waste, including beta-amyloid, a protein thought to play a role in Alzheimer’s disease.
Insufficient or poor-quality sleep has been linked to poor brain health, including memory problems, mood changes, and even faster cognitive decline.
To protect your brain, consider these sleep-smart habits:
Good sleep is one of the simplest yet most underrated acts of proactive health.
How to Protect Memory: 5 Steps to Better Brain Aging
The beauty of a proactive health approach is that it doesn’t rely on drastic changes or expensive interventions. It’s about small, steady habits that add up over time.
Here’s how you can start building your lifestyle to protect your memory today:
Each of these steps helps strengthen the systems that support long-term cognitive health.
Learn the Science of Proactive Health at CSNN
The Canadian School of Natural Nutrition has long championed a proactive, holistic approach to wellness. Students study the science of nutrition, then learn the art of inspiring change. The unique Motivational Interviewing skills taught at CSNN help graduates determine the root cause of issues, and guide clients to build healthy habits that fit their needs and lifestyles.
Here’s what makes CSNN unique:
Whether you’re pursuing a new career path or simply want to understand your body and brain better, CSNN gives you the tools to make proactive health a lifelong practice.
Your Brain Is Waiting
Every nourishing meal, every mindful breath, every good night’s sleep is a step towards aging smarter. Science continues to affirm that our lifestyle choices today can build a more resilient, vibrant brain tomorrow.
If you’re curious about how to integrate proactive nutrition and lifestyle principles into your life, or to help others do the same, explore the programs, workshops, and blogs offered by the Canadian School of Natural Nutrition (CSNN).
References:
Study design and methods: U.S. study to protect brain health through lifestyle intervention to reduce risk (U.S. POINTER). Alzheimer’s Dement. 2024; 20: 769–782.
Prospects for Clinicians to Reduce Cognitive Decline in Elderly Patients. The American Journal of Medicine, 2025.
