Brain Health: From Awareness to Action
A three-part series produced through a partnership between CBS Mornings and the Alzheimer's Association highlights lifestyle habits that may reduce the risk of dementia later in life.
The 6-Step Challenge
The Alzheimer's Association has launched a "6-Step Challenge" —a science-backed program providing daily action steps delivered via text or email. The initiative aims to support long-term cognition through physical activity, nutrition, and mental stimulation.
"Physical activity, nutrition, and brain challenges can preserve and increase cognitive abilities."
— Joanne Pike, CEO, Alzheimer's Association
The challenge is based on lifestyle intervention research. More information and sign-up details are available at reconsiderbrain.org.
Diet and Nutrition Guidance
The challenge emphasizes the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet. A nine-year study by researchers at Rush University in Chicago, involving nearly 1,000 older adults, identified a clear correlation between specific dietary patterns and the rate of cognitive decline.
✅ Recommended Foods:
- Fruits
- Vegetables (especially leafy greens)
- Whole grains
- Beans
- Nuts
- Fish
- Poultry
- Olive oil
- Berries
❌ Limit These Foods:
- Red meat
- Butter and margarine
- Cheese
- Sweets and pastries
- Fried foods
Tip: Keep a food log to track intake and make healthier substitutions.
Subsequent large-scale studies involving thousands of participants have confirmed that adherence to the MIND diet is associated with:
- Improved cognitive functioning
- Reduced risk of developing dementia
- Slower disease progression in individuals with Alzheimer's
Notably, the benefits have been observed regardless of whether individuals began the diet in midlife or late life.
Nutrients and Brain Function
Experts attribute the MIND diet's benefits to specific macro and micronutrients found in its recommended foods.
🫐 Berries and Leafy Greens
Rich sources of polyphenols and antioxidants. According to Jennifer Ventrelle, dietitian at Rush and co-author of The Official Mind Diet, many of these compounds can cross the blood-brain barrier, reducing inflammation and oxidative stress—factors linked to dementia.
🥜 Nuts and Fatty Fish
Contain omega-3 fatty acids, crucial for forming insulating sheaths around nerve fibers, which facilitate information transmission between brain cells.
🌾 Whole Grains and Beans
Provide fiber, which nourishes beneficial gut microbes. These microbes produce short-chain fatty acids, believed to influence brain health through the gut-brain axis.
The good news: Incorporating these nutrients doesn't require a complete dietary overhaul. Dr. Joel Salinas, a neurologist at NYU Langone Health, suggests integrating MIND diet principles into existing habits—simply add a handful of nuts or berries to breakfast.
Mental and Social Engagement
The 6-Step Challenge also recommends mental exercises to build cognitive reserve.
"Challenging the mind builds cognitive reserve, which can benefit brain health during aging."
— Joanne Pike
Recommended Mental Activities:
- Strategy games (e.g., chess)
- Learning a new musical instrument
- Learning a new language
- Reading about unfamiliar topics
Activities requiring novelty and learning are more effective than routine tasks.
Social Connections Matter
Based on scientific evidence, experts warn that isolated individuals have a 70% greater risk of cognitive decline.
For more information, including the ability to sign up for the 6-Step Challenge, visit reconsiderbrain.org.