Ways to Optimize Brain Health: Key Factors and What You Can Do

Supporting a Resilient Brain at Every Stage of Life

link-between-hydration-and-healthy-brain-function.jpg

Your brain is your most powerful asset—fueling your thoughts, memory, creativity, and problem-solving abilities. Yet, maintaining optimal brain health isn’t just about avoiding decline; it’s about actively enhancing mental performance at every stage of life.

Many factors influence brain function, from biological and lifestyle choices to cognitive engagement and environmental influences. While some aspects, like aging, are beyond our control, research shows that the right strategies can strengthen neural pathways, support mental clarity, and promote long-term cognitive resilience.

So, what are the key factors that shape brain health, and what steps can you take today to optimize your cognitive well-being? Let’s explore the science behind a sharper, healthier mind.

Key Factors That Influence Cognitive Wellness

Brain health is shaped by a combination of lifestyle, nutrition, mental engagement, and stress management—no single factor works alone. A holistic approach addresses these areas to support mental agility and long-term resilience. Below, we break down the key factors contributing to a healthier brain and how you can actively support them.

Nutrition and Hydration: Fueling Cognitive Performance

What you eat directly impacts how your brain functions. Nutrient-rich foods provide the essential building blocks for neurotransmitter production, energy metabolism, and cellular repair—three fundamental aspects of neurological well-being.1

One of the most critical nutrients for mental vitality is omega-3 fatty acids, found in fatty fish like salmon and walnuts. These healthy fats support the integrity of brain cell membranes and help regulate inflammation, which plays a role in age-related mental decline.2,3 Antioxidant-rich foods—such as berries, dark leafy greens, and nuts—help combat oxidative stress, a key contributor to cognitive decline.4

At the same time, proper hydration is just as vital as nutrition. The brain is nearly 75% water; even mild dehydration can impair focus, memory, and mental clarity. Water facilitates nutrient transport, flushes out toxins, and supports neurotransmitter function.5

What You Can Do:

  1. Prioritize brain-supporting foods like salmon, blueberries, and leafy greens.
  2. Reduce ultra-processed foods, excess sugar, and unhealthy trans fats.
  3. Stay consistently hydrated. Aim for at least 8 glasses of water per day.


Physical Activity and Circulation: Moving for a Stronger Mind

Your brain depends on steady blood flow to receive oxygen and essential nutrients, making physical activity one of the most effective ways to support mental sharpness and focus.6 Exercise boosts brain-derived neurotrophic factor (BDNF), strengthening neural connections essential for memory and learning. This process is key to memory, learning, and overall brain function.7,8

Aerobic exercises such as walking, jogging, and cycling have been shown to improve mental performance by increasing circulation and reducing oxidative stress.9 Strength training and flexibility exercises also support neurovascular health and reduce inflammation.10

What You Can Do:

  1. To meet the CDC’s recommended guidelines, include at least 150 minutes of moderate weekly exercise, such as brisk walking or swimming.
  2. Add strength training twice a week to support long-term brain resilience.10
  3. Avoid prolonged periods of inactivity. Small daily movements help support long-term cognitive resilience.11


Stress Management: Protecting Your Brain from Chronic Stress

Chronic stress doesn’t just take a toll on your emotions—it can also affect neural health and contribute to cognitive decline. When stress becomes prolonged, the body releases excess cortisol, a hormone that, in high levels, can impair memory, focus, and emotional regulation. Over time, chronic stress has been linked to reduced neuroplasticity, making it harder for the brain to adapt and form new connections.12,13

Implementing effective stress management techniques can help protect your mental resilience and support long-term brain health. Practices like mindfulness, meditation, and deep breathing exercises have lowered cortisol levels, reduced inflammation, and promoted concentration.14,15,16 Engaging in enjoyable activities, spending time in nature, and maintaining strong social connections can also help buffer the effects of stress.17,18,19

What You Can Do:

  1. Practice mindfulness or meditation to help regulate stress responses and promote relaxation.20
  2. Incorporate deep breathing exercises or yoga into your routine to lower cortisol levels.15
  3. Maintain strong social connections, as positive relationships can help reduce stress and support emotional well-being.19


Sleep: The Brain’s Essential Reset

Quality sleep is one of the most critical—but often overlooked—factors in maintaining brain health. During sleep, the brain undergoes essential repair and detoxification processes, including removing metabolic waste through the glymphatic system. This nightly "cleaning cycle" helps prevent the buildup of harmful proteins linked to memory loss and neural damage.21,22,23

Additionally, sleep plays a key role in memory consolidation, enhancing learning and problem-solving skills. Chronic sleep deprivation has been linked to impaired focus, mood disturbances, and an increased risk of neurodegenerative conditions. Studies show that individuals who consistently get 7–9 hours of restful sleep per night perform better on mental tasks and exhibit greater mental clarity throughout the day.24,25,26

What You Can Do:

  1. Prioritize 7–9 hours of quality sleep each night to support cognitive resilience.
  2. Establish a consistent sleep routine, avoiding screens and caffeine before bedtime.
  3. Optimize your sleep environment by keeping your bedroom cool, dark, and quiet.


Brain-Supporting Supplements: Nutrients for Cognitive Performance

While a balanced diet is the foundation of cognitive well-being, certain supplements can provide additional support by delivering key nutrients that promote mental performance, neuroprotection, and overall cognitive health. Omega-3 fatty acids, B vitamins, and antioxidants are among the most studied nutrients for long-term brain vitality.27,28

One standout ingredient is Cognizin® Citicoline, a clinically studied compound that supports brain energy production, neuronal membrane formation, and neurotransmitter function.29,30,31 In addition to its role in memory and focus, Cognizin also offers antioxidant benefits, helping to protect brain cells from oxidative stress.32

What You Can Do:

  1. Consider supplements like omega-3 fatty acids, B vitamins, and Cognizin to support cognitive function and brain energy metabolism.
  2. Pair supplements with a nutrient-rich diet for optimal brain health benefits.
  3. Consult a healthcare professional before starting any new supplementation regimen.


Optimize Your Brain Health Today

Taking a proactive approach to brain health can help enhance focus, memory, and long-term mental resilience. Small daily changes—like optimizing nutrition, staying active, managing stress, and prioritizing sleep—can make a big difference.

Ready to take your brain health to the next level? Explore products featuring Cognizin® Citicoline to support brain health and cognitive performance.

Take the next step in brain health—explore Cognizin® products today!

Buy Cognizin®


1Gómez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008 Jul;9(7):568-78.

2Dyall SC. Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA. Front Aging Neurosci. 2015 Apr 21;7:52.

3Zivkovic AM, et al. Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health. Calif Agric (Berkeley). 2011 Jul;65(3):106-111.

4Baroni L, et al. Plant Foods Rich in Antioxidants and Human Cognition: A Systematic Review. Antioxidants (Basel). 2021 Apr 30;10(5):714.

5Zhang N, et al. Effects of Dehydration and Rehydration on Cognitive Performance and Mood among Male College Students in Cangzhou, China: A Self-Controlled Trial. Int J Environ Res Public Health. 2019 May 29;16(11):1891.

6Pereira S, et al. Physical exercise and brain metabolism: Physiological and biochemical aspects. Rev Andal Med Deporte. 2012;5(3):100-106.

7Sleiman SF, et al. Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate. Elife. 2016 Jun 2;5:e15092.

8Sanaeifar F, et al. Beneficial effects of physical exercise on cognitive-behavioral impairments and brain-derived neurotrophic factor alteration in the limbic system induced by neurodegeneration. Exp Gerontol. 2024 Oct. 1;195:112539.

9Klimova B, Dostalova R. The Impact of Physical Activities on Cognitive Performance among Healthy Older Individuals. Brain Sci. 2020 Jun 16;10(6):377.

10Vecchio LM, et al. The Neuroprotective Effects of Exercise: Maintaining a Healthy Brain Throughout Aging. Brain Plast. 2018 Dec 12;4(1):17-52.

11Collins AM, et al. Differentiating the influence of sedentary behavior and physical activity on brain health in late adulthood. 2023 Sept;180: =112246.

12de Souza-Talarico JN, et al. Effects of stress hormones on the brain and cognition: Evidence from normal to pathological aging. Dement Neuropsychol. 2011 Jan-Mar;5(1):8-16.

13Radley J, et al. Chronic stress and brain plasticity: Mechanisms underlying adaptive and maladaptive changes and implications for stress-related CNS disorders. Neurosci Biobehav Rev. 2015 Nov;58:79-91.

14Kim, E.J., Kim, J.J. Neurocognitive effects of stress: a metaparadigm perspective. Mol Psychiatry. 2023 Feb; 28: 2750–2763.

15Rosenkranz MA, et al. Reduced stress and inflammatory responsiveness in experienced meditators compared to a matched healthy control group. Psychoneuroendocrinology. 2016 Jun;68:117-25.

16Norris CJ, et al. Brief Mindfulness Meditation Improves Attention in Novices: Evidence From ERPs and Moderation by Neuroticism. Front Hum Neurosci. 2018 Aug 6;12:315.

17Pressman SD, et al. Association of enjoyable leisure activities with psychological and physical well-being. Psychosom Med. 2009 Sep;71(7):725-32.

18Yao W, et al. The effect of exposure to the natural environment on stress reduction: A meta-analysis. Urban Forestry & Urban Greening 2021 Jan;57:126932.

19Hostinar CE, Gunnar MR. Social Support Can Buffer against Stress and Shape Brain Activity. AJOB Neurosci. 2015 Jul 1;6(3):34-42.

20American Psychological Association. Meditation: A simple, fast way to reduce stress. APA Topics: Mindfulness. Available at: https://www.apa.org/topics/mindfulness/meditation.

21Reddy OC, van der Werf YD. The Sleeping Brain: Harnessing the Power of the Glymphatic System through Lifestyle Choices. Brain Sci. 2020 Nov 17;10(11):868.

22Xie L, et al. Deep Sleep Gives Your Brain a Deep Clean. Scientific American. October 17, 2019.

23Coulthard E, Blackman J. Sleep and future cognitive decline. Brain. 2021 Oct 22; 144(9): 2568-2570.

24National Institutes of Health. Sleep: It’s essential for your health. NIH News in Health. 2013 Apr. Available at: https://newsinhealth.nih.gov/2013/04/sleep-it.

25Anghel L, et al. Sleep Disorders Associated with Neurodegenerative Diseases. Diagnostics (Basel). 2023 Sep 10;13(18):2898.

26Alhola P, Polo-Kantola P. Sleep deprivation: Impact on cognitive performance. Neuropsychiatr Dis Treat. 2007;3(5):553-67.

27Oulhaj A, et al. Omega-3 Fatty Acid Status Enhances the Prevention of Cognitive Decline by B Vitamins in Mild Cognitive Impairment. J Alzheimers Dis. 2016;50(2):547-57.

28Fekete M, et al. Improving cognitive function with nutritional supplements in aging: a comprehensive narrative review of clinical studies investigating the effects of vitamins, minerals, antioxidants, and other dietary supplements. Nutrients. 2023;15(24):5116.

29Silveri MM, et al. Citicoline enhances frontal lobe bioenergetics as measured by phosphorus magnetic resonance spectroscopy. NMR Biomed. 2008 Nov;21(10):1066-75.

30Babb SM, et al. Chronic citicoline increases phosphodiesters in the brains of healthy older subjects: an in vivo phosphorus magnetic resonance spectroscopy study. Psychopharmacology (Berl). 2002 May;161(3):248-54.

31Wurtman RJ, et al. Effect of oral CDP-choline on plasma choline and uridine levels in humans. Biochem Pharmacol. 2000 Oct 1;60(7):989-92.

32Al-KuraishyHM et al. Citicoline Improves Human Vigilance and Visual Working Memory: The Role of Neuronal Activation and Oxidative Stress. Basic Clin Neurosci. Jul-Aug 2020;11(4):423-432.

Return to News »