Cognitive Awareness: Let’s Talk Brain Power!

By Debby Maloney, MSN, APRN, FNP-BC

September might bring cooler weather, a new school year and new routines — but it’s also Cognitive Awareness Month, a time to focus on keeping our brains sharp, healthy, and resilient.

Cognitive health refers to the ability to think clearly, learn, remember, and make decisions — and it’s something we can actively nurture. While some cognitive changes are a normal part of aging, lifestyle choices have a huge influence on how well our brains function over time.

Here are 7 science-backed ways to boost and protect your cognitive health:

1. Move That Body, Feed That Brain

Why it matters: Regular physical activity improves blood flow to the brain, delivering oxygen and essential nutrients that help brain cells thrive. Exercise also stimulates the release of brain-derived neurotrophic factor (BDNF), which supports the growth and maintenance of neurons.

What to try:

• Aim for 150 minutes of moderate activity (like brisk walking, cycling, or swimming) or 75 minutes of vigorous activity (like jogging or aerobics) per week.

• Include strength training twice a week — research shows muscle-strengthening exercises also benefit brain health.

• Even light activity, such as gardening or taking the stairs, adds up and helps counteract the risks of sedentary living.

  
  

2. Learn Something New (Yes, Even if You’re “Too Busy”)

Why it matters: Challenging your brain with new skills creates new neural pathways and strengthens existing ones — a concept called neuroplasticity. Lifelong learning is associated with a lower risk of cognitive decline.

What to try:

• Learn a new language with an app or class.

• Pick up a musical instrument — even just 15 minutes of practice a few times a week helps.

• Try hobbies that require both mental and physical coordination, such as painting, cooking new recipes, or woodworking.

• Take online courses or join community workshops — bonus points if they also involve social interaction.

3. Nourish with Brain-Friendly Foods

Why it matters: Your brain uses about 20% of your body’s energy — and what you eat directly impacts its performance. Diets rich in antioxidants, healthy fats, and anti-inflammatory compounds have been shown to support memory and protect against age-related decline.

What to try:

• Follow the MIND diet (a hybrid of the Mediterranean and DASH diets), which has been shown to reduce the risk of Alzheimer’s.

• Eat more fatty fish (salmon, mackerel, sardines) for omega-3 fatty acids, which help maintain healthy cell membranes.

• Snack on berries for antioxidants that protect neurons from oxidative stress.

• Incorporate leafy greens like spinach and kale for vitamin K, folate, and beta carotene.

• Limit processed foods, refined sugar, and trans fats, which can cause inflammation in the brain.

4. Sleep Like It’s Your Job

Why it matters: Sleep isn’t “down time” — it’s active brain maintenance. During deep sleep, the brain’s glymphatic system clears out waste products, including beta-amyloid (the protein linked to Alzheimer’s disease). Sleep is also essential for consolidating memories.

What to try:

• Aim for 7–9 hours of sleep each night.

• Keep a consistent sleep schedule — even on weekends.

• Create a calming pre-sleep routine: dim lights, read a book, or try gentle stretches.

• Limit caffeine after noon and avoid screens for at least an hour before bed to reduce blue light exposure.

5. Manage Stress Before It Manages You

Why it matters: Chronic stress increases cortisol levels, which can damage the hippocampus — the brain’s memory center. It also interferes with neurogenesis (the creation of new brain cells).

What to try:

• Practice mindfulness meditation for 10 minutes daily — studies show it can reduce stress and improve attention.

• Try deep-breathing exercises, such as inhaling for 4 seconds, holding for 4, and exhaling for 6.

• Spend time in nature, which can lower stress hormones and boost mood.

• Keep a gratitude journal to shift focus from stressors to positives.

6. Stay Social (It’s Not Just for Extroverts)

Why it matters: Social engagement is strongly linked to better cognitive function and a reduced risk of dementia. Conversations, shared activities, and emotional support stimulate multiple brain regions and release feel-good neurotransmitters.

What to try:

• Schedule regular meet-ups with friends or family.

• Volunteer for a cause you care about.

• Join group activities like book clubs, art classes, or walking groups.

• Combine socializing with learning or exercise for a double brain boost.

7. Give Your Brain Regular Check-Ups

Why it matters: Early detection of cognitive changes — such as memory loss, confusion, or difficulty finding words — allows for earlier intervention. Many conditions, including vitamin deficiencies, thyroid disorders, and sleep apnea, can mimic or worsen cognitive problems but are treatable.

What to try:

• Bring up any memory or thinking concerns with your healthcare provider.

• Stay on top of regular health screenings — high blood pressure, diabetes, and cholesterol all affect brain health.

• Consider a baseline cognitive screening if you have a family history of dementia.

 Takeaway: Your brain is constantly changing and adapting — for better or worse — depending on how you treat it. This September, commit to one or two new brain-healthy habits and stick with them. Whether it’s adding more leafy greens to your plate, signing up for a dance class, or carving out time for better sleep, you’ll be giving your mind the tools it needs to stay sharp for years to come.