Many adults notice that staying focused or recalling details takes more effort on some days than on others. For decades, researchers have studied how everyday factors such as diet and sleep relate to memory and attention.[1][2]
Published studies suggest that habits such as regular walking, adequate sleep and a varied, nutrient-rich diet are associated with measures of brain structure and function.[1][2][3]
This article summarizes a selection of these studies. It is not a complete review of the science, and the findings of any single study may not apply to every person.
Approximate share of the body's
resting energy used by the brain[4]
Hippocampus volume change after
one year of walking in one trial[3]
Hours of sleep per night
recommended for adults[5]
Figures taken from the studies listed in the References section at the end of this page. Individual results vary.
What Researchers Have Observed About the Brain
The brain represents about 2% of body weight, yet it accounts for roughly 20% of the body's resting energy use.[4] Because of this high demand, researchers have looked closely at how blood flow, sleep and nutrition relate to the way the brain works.
Researchers who have examined this energy budget describe most of it as going to ongoing signaling between nerve cells, which continues even while a person is resting quietly.[4] This is one reason scientists have been interested in how the brain is supplied with blood, oxygen and nutrients throughout the day.
Illustration: sleep, movement, food and time with others are among the everyday areas researchers have studied
Nutrition is one area of interest. According to a 2016 review, B vitamins — including B6, B12 and folate — take part in the body's energy metabolism and in the production of neurotransmitters, the chemical messengers used by nerve cells.[6]
Other studies have looked at overall eating patterns. In a longitudinal study of adults in their 60s, a higher intake of a "Western" dietary pattern was associated with a smaller left hippocampus, a brain region involved in memory.[7]
The same study, which used brain scans taken about four years apart, also reported that a "prudent" eating pattern — one built around vegetables, fruit and fish — was associated with a larger left hippocampus.[7] The authors described these as associations observed in one group of older adults; the study did not test whether changing one's diet changes brain measures.
Everyday Habits Researchers Have Studied
Below are four everyday habits that have been examined in published studies. Responses vary from person to person, and research in these areas is ongoing.
Prolonged Sitting
In a small laboratory study of desk workers, blood flow to the brain decreased during four hours of uninterrupted sitting, while two-minute walking breaks every 30 minutes offset that decrease.[8]
Sugar and Refined Carbohydrates
In a study of adults in their 60s, higher fasting blood sugar — even within the normal range — was associated with greater volume loss over time in brain regions involved in memory.[9]
Sleep Habits
Sleep plays a role in consolidating recently learned information.[2] Research in animal models found that the brain clears metabolic by-products more efficiently during sleep than during wakefulness,[10] and a meta-analysis associated disturbed sleep with higher markers of inflammation.[11]
A joint consensus statement from the American Academy of Sleep Medicine and the Sleep Research Society recommends that adults sleep seven or more hours per night on a regular basis, and notes that regularly sleeping less than that has been associated with adverse health outcomes.[5]
Social Connection and Mental Stimulation
A systematic review of studies in healthy older adults found that social activities and social networks were associated with better performance on several measures of cognitive function.[12]
Foods Researchers Have Studied in Relation to Brain Health
The connection between diet and brain function is an active area of research.[1] Here are three food groups that have drawn particular scientific interest.
Fruits, vegetables and nuts are among the foods studied in relation to brain health
Food Category #1
Fatty Fish and Omega-3 Rich Foods
Salmon, sardines and mackerel provide the omega-3 fatty acid DHA, which is a major structural component of the membranes of brain cells.[1]
Food Category #2
Dark Leafy Greens
In a prospective study of older adults, participants who ate about one serving of green leafy vegetables per day showed a slower rate of age-related change on memory and thinking tests than those who rarely ate them.[13] Leafy greens are also a source of folate, one of the B vitamins.[6]
Food Category #3
Berries
In a small 12-week pilot study, older adults with mild memory complaints who drank wild blueberry juice daily showed improvements on some memory tests.[14] Larger studies are needed to confirm these observations.
On the other side, diets high in processed foods, refined sugars and saturated fats have been associated with less favorable brain measures in several studies.[1][7]
The Nutritional Connection: What Studies Have Looked At
B vitamins are among the most-studied nutrients in this field. They act as co-factors in energy production and in the synthesis of neurotransmitters.[6]
Other compounds have also drawn research interest. Alpha-lipoic acid (ALA) has been studied as an antioxidant that the body also produces in small amounts.[15] Phosphatidylserine, a phospholipid found in cell membranes, was tested in a 6-month trial with older adults with memory complaints; participants who took it showed improvements on some memory measures, particularly those with lower scores at the start.[16]
Lifestyle Areas Researchers Have Explored
Beyond diet, researchers have studied several lifestyle areas in relation to memory and focus. These approaches should not replace professional medical advice, and individual experiences vary.
Lifestyle Focus Areas Being Explored
Regular, Gentle Movement
In a one-year randomized trial with older adults, a walking program three days per week was associated with a 2% increase in hippocampus volume, and this change was associated with levels of BDNF, a protein involved in brain plasticity.[3]
The trial included 120 older adults without dementia. In the comparison group, which did stretching and toning exercises instead of walking, hippocampus volume was about 1.4% lower at the end of the year than at the start.[3]
Stress Management
A review of 47 clinical trials found that mindfulness meditation programs may modestly improve measures of psychological stress and well-being.[17]
Learning New Skills
In the Synapse Project, older adults who spent about three months learning demanding new skills, such as digital photography or quilting, showed improvements in episodic memory.[18]
Participants in that study spent around 15 hours per week on their assigned activities. Other groups took part in social gatherings or less demanding tasks at home, which allowed the researchers to compare different kinds of engagement.[18]
An Educational Resource on These Topics
For readers who want to learn more about these subjects, one available resource is Mind Armor: The Memory Defense System, a digital educational guide that discusses nutrition, lifestyle habits and mental engagement topics related to memory and mental clarity.
Physical activity and social connection are among the lifestyle topics discussed in the guide
Mind Armor: The Memory Defense System is an educational product. It is not a supplement, a medication or a medical program, and it does not replace advice from a healthcare professional.
Topics Discussed in Mind Armor: The Memory Defense System
Nutritional Concepts Related to Brain Health
The guide discusses nutrients and dietary patterns that researchers have explored in relation to memory.
Lifestyle Habits and Daily Routines
The guide looks at everyday habits, such as movement and sleep routines, that have been studied in relation to focus and concentration.
Mental Engagement
The guide covers activities commonly associated with an active, mentally engaged lifestyle, such as learning and social connection.
Wellness Practices for Healthy Aging
The guide discusses broader wellness practices often explored by adults interested in their long-term well-being.
A Balanced Approach to Well-Being
Research on memory and everyday habits continues to evolve. Many of the studies above looked at small groups or observed associations rather than cause and effect, so their findings should be read with care and discussed with a healthcare professional.
Is This Guide a Good Fit for You?
Reading through scientific papers takes time. The studies on this page were published in different journals, use different methods and are often written in technical language. Mind Armor: The Memory Defense System was put together to bring these kinds of topics into one plain-language guide that you can read at your own pace.
The guide is organized around the same areas discussed above: nutrients and eating patterns that researchers have explored, everyday routines such as sleep and movement, mental engagement through learning and social connection, and broader wellness practices that many adults read about as they get older.
It is a digital product, so there is nothing to wait for in the mail. Access details are sent to the email address you provide at checkout, and the material can be read on a phone, tablet or computer.
It is also important to be clear about what the guide is not. It is not a supplement, a medication or a medical program. It does not promise any result, and it is not designed to diagnose, treat or prevent any condition. The studies cited on this page were conducted independently and did not evaluate the guide.
Readers who tend to find this kind of resource useful are adults who are curious about the research on everyday habits, who like having the information gathered in one place, and who want to arrive at their next medical appointment with clearer questions to discuss with their doctor.
If you have a specific health concern, a recent change in memory that worries you, or a diagnosis you are managing, the right first step is a conversation with a qualified healthcare professional — not a guide. Reading material like this can sit alongside that care, but it never replaces it.
There are two options, both as a one-time payment with no subscription: the guide on its own (US$ 147) or the guide together with video lessons that walk through each topic (US$ 250). If you are not satisfied with your purchase, the Terms of Use explain how to contact us to request a refund.
There is no need to decide right now. If these topics caught your interest, the next page describes the format, the topics and the ordering details so you can see whether it matches what you are looking for. And if it does not, the references listed below remain freely available for you to read on your own.
If you would like to read more about these topics in one place, you can see what is covered in Mind Armor: The Memory Defense System on the next page. For any medical concern or treatment decision, consult a qualified healthcare professional.
See What's Inside Mind Armor: The Memory Defense System
Read a description of the topics, format and ordering details of this digital educational guide.
Learn More About the GuideMind Armor: The Memory Defense System is a digital educational guide intended for informational purposes only. Individual experiences may vary. This is an advertisement.
References
The statements in this article are based on the following peer-reviewed publications. These studies were conducted independently by their authors and did not evaluate Mind Armor: The Memory Defense System.
- Gómez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008;9(7):568-578. doi.org/10.1038/nrn2421
- Rasch B, Born J. About sleep's role in memory. Physiol Rev. 2013;93(2):681-766. pubmed.ncbi.nlm.nih.gov/23589831
- Erickson KI, et al. Exercise training increases size of hippocampus and improves memory. Proc Natl Acad Sci USA. 2011;108(7):3017-3022. pubmed.ncbi.nlm.nih.gov/21282661
- Raichle ME, Gusnard DA. Appraising the brain's energy budget. Proc Natl Acad Sci USA. 2002;99(16):10237-10239. pubmed.ncbi.nlm.nih.gov/12149485
- Watson NF, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843-844. pubmed.ncbi.nlm.nih.gov/26039963
- Kennedy DO. B vitamins and the brain: mechanisms, dose and efficacy — a review. Nutrients. 2016;8(2):68. pubmed.ncbi.nlm.nih.gov/26828517
- Jacka FN, et al. Western diet is associated with a smaller hippocampus: a longitudinal investigation. BMC Med. 2015;13:215. doi.org/10.1186/s12916-015-0461-x
- Carter SE, et al. Regular walking breaks prevent the decline in cerebral blood flow associated with prolonged sitting. J Appl Physiol. 2018;125(3):790-798. pubmed.ncbi.nlm.nih.gov/29878870
- Cherbuin N, Sachdev P, Anstey KJ. Higher normal fasting plasma glucose is associated with hippocampal atrophy: the PATH Study. Neurology. 2012;79(10):1019-1026. pubmed.ncbi.nlm.nih.gov/22946113
- Xie L, et al. Sleep drives metabolite clearance from the adult brain. Science. 2013;342(6156):373-377. pubmed.ncbi.nlm.nih.gov/24136970
- Irwin MR, Olmstead R, Carroll JE. Sleep disturbance, sleep duration, and inflammation: a systematic review and meta-analysis of cohort studies and experimental sleep deprivation. Biol Psychiatry. 2016;80(1):40-52. doi.org/10.1016/j.biopsych.2015.05.014
- Kelly ME, et al. The impact of social activities, social networks, social support and social relationships on the cognitive functioning of healthy older adults: a systematic review. Syst Rev. 2017;6(1):259. doi.org/10.1186/s13643-017-0632-2
- Morris MC, et al. Nutrients and bioactives in green leafy vegetables and cognitive decline: prospective study. Neurology. 2018;90(3):e214-e222. pubmed.ncbi.nlm.nih.gov/29263222
- Krikorian R, et al. Blueberry supplementation improves memory in older adults. J Agric Food Chem. 2010;58(7):3996-4000. pubmed.ncbi.nlm.nih.gov/20047325
- Packer L, Witt EH, Tritschler HJ. Alpha-lipoic acid as a biological antioxidant. Free Radic Biol Med. 1995;19(2):227-250. doi.org/10.1016/0891-5849(95)00017-R
- Kato-Kataoka A, et al. Soybean-derived phosphatidylserine improves memory function of the elderly Japanese subjects with memory complaints. J Clin Biochem Nutr. 2010;47(3):246-255. doi.org/10.3164/jcbn.10-62
- Goyal M, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357-368. pubmed.ncbi.nlm.nih.gov/24395196
- Park DC, et al. The impact of sustained engagement on cognitive function in older adults: the Synapse Project. Psychol Sci. 2014;25(1):103-112. pubmed.ncbi.nlm.nih.gov/24214244