We often think of healthy eating and regular exercise as habits that strengthen the body – but they are just as essential for protecting the mind. Research shows that the way we fuel and move our bodies today can shape our cognitive health for years to come. Here’s how:

Eating for a Sharper Mind

The brain uses a lot of energy (calories), and it thrives on nutrient-rich foods. Diets rich in colorful fruits and vegetables, whole grains, lean proteins, and healthy fats provide the nutrients and omega-3 fatty acids that protect brain cells from damage. For example, the Mediterranean diet has been linked to reduced risk of cognitive decline and memory loss. On the other hand, excessive sugar and processed foods can fuel inflammation and oxidative stress, which may accelerate age-related decline.

Check-in: Are you getting a variety of colors in your meals (red peppers, green spinach, purple cabbage, orange carrots, deep hues of blueberries and blackberries, etc.)? Are you choosing lean protein? Do you enjoy healthy fats like fish, avocado, olives, or olive oil throughout the week?

Exercise as Brain Training

Physical activity does more than build muscle – it strengthens the brain. Regular exercise improves blood flow, delivering oxygen and nutrients that keep brain tissue healthy. Aerobic activity (like walking, swimming, dancing, etc.) in particular stimulates the growth of new neural connections, enhancing memory and learning. Exercise also supports brain health by reducing stress hormones and promoting better sleep – both essential for mental clarity.

Check-in: Do you typically get the recommended 150 minutes or more (that’s about 20-30 minutes, 5-7 days per week) of moderate intensity exercise per week?

Building Lifelong Habits

The key to long-term cognitive health is consistency. Small, sustainable steps – like choosing more whole foods, walking daily, or adding two short strength sessions per week – can compound over time. Pairing nutrition and exercise with other brain-friendly habits, like quality sleep, stress management, and social connection, creates a powerful foundation for mental resilience.

Takeaway: The choices you make for your body are also choices for your brain. By nourishing yourself with balanced meals and moving regularly, you’re investing not just in physical wellness, but in a brighter, sharper brain future. If you need support with nutrition, exercise, accountability, or any other health area, connect with one of your MuuvWell coaches today!

Written by: Stephanie Anklan, Registered Dietitian