Explore research on cognitive fitness

This study investigates how physical exercise influences sleep quality in college students, considering the mediating roles of perceived stress and ruminative thinking. A sample of 955 students was surveyed using validated questionnaires, including the Physical Activity Rating Scale (PARS-3) and Pittsburgh Sleep Quality Index (PSQI). The results showed that higher levels of physical exercise significantly correlated with better sleep quality (r = -0.361, p < 0.01), lower perceived stress (r = -0.393, p < 0.01), and reduced ruminative thinking (r = -0.503, p < 0.01). The study established a chain mediation model, demonstrating that physical activity improves sleep indirectly by reducing perceived stress and ruminative thinking. The findings suggest colleges should promote structured physical activities to improve students' mental well-being and sleep quality. However, limitations include the self-reported nature of data and the cross-sectional study design, which restricts causal inference.

This paper explores the ethical considerations of promoting substantial dietary changes for brain health despite inconclusive evidence. The authors argue that such interventions, while promising, must include informed consent, balanced communication, and follow-ups to prevent false hope or harm. They highlight that whole-food, plant-based diets have potential neuroprotective effects, yet the complexity of dietary impact on cognition makes causality difficult to establish. Ethical concerns include conflicts of interest, the risk of brain healthism, and the challenge of balancing health goals with other life priorities.

This longitudinal study examined how social and lifestyle factors influence cognitive status in middle-aged and older Americans over five years. Using data from 2,192 participants (mean age 71.6), researchers analyzed physical activity, smoking, alcohol consumption, sleep, and social engagement. Social factors, particularly frequent social activities and strong social ties, had a stronger impact on cognitive health than lifestyle behaviors. Past smoking and moderate alcohol intake correlated with better cognitive function, though causality remains unclear. Gender and age influenced these associations, with women and older adults benefiting more from social engagement. Future research should assess causation and cognitive domains.

This systematic review evaluated AI-driven interventions for reducing loneliness in older adults. Analyzing nine studies (six RCTs, three pre–post designs), it found that social robots, voice assistants, and digital human facilitators significantly reduced loneliness, especially when interventions lasted longer and were interactive. AI technologies such as speech and emotion recognition played key roles. Limitations included small sample sizes, short durations, and inconsistent methodologies. While AI shows promise, further research is needed to optimize long-term efficacy and cultural adaptability.

This editorial explores brain aging during midlife and how interventions can prevent neurodegeneration later in life. It includes eight studies (both human and rodent) that investigate cognitive decline, the benefits of exercise, and molecular mechanisms underlying memory loss. Notably, exercise enhances cognitive function in both healthy individuals and those with mild cognitive impairment (MCI), with virtual reality (VR) showing promise for Alzheimer's patients. The editorial highlights gaps in research, such as the lack of diverse study populations, and emphasizes the need for further exploration of midlife risk factors and their long-term effects.

This editorial highlights the potential health benefits of Vaccinium berries, such as blueberries, bilberries, and lingonberries. It discusses research findings linking flavonoid-rich berry consumption to cardiovascular health, cognitive performance, metabolic health, and chronic pain reduction. Studies suggest that consuming 1-3 servings per week may lower the risk of heart disease, reduce LDL cholesterol, and improve vascular function. Habitual intake may also slow cognitive decline and reduce Parkinson’s disease risk. A study found a 26% lower risk of chronic low back pain in those with high flavonoid intake. Additionally, research on mice suggests berry supplementation may improve memory and gut microbiome diversity. However, long-term human RCTs are still needed to confirm these findings.

The article examines the effectiveness of supplements marketed to improve brain health and cognitive function, particularly among adults over 50. It highlights that many of these products make unproven claims, as they are not required to demonstrate efficacy unless they claim to treat specific diseases like Alzheimer’s.

Key Points:

• Diet vs. Supplements: A healthy diet is linked to reduced cognitive decline, but there's little evidence that isolated nutrients in supplement form provide the same benefits.
• Lack of Strong Evidence: Most "brain-boosting" supplements lack robust research from randomized controlled trials (RCTs), which are the gold standard for proving efficacy.
• Analysis of Popular Ingredients:
  • Omega-3 Fatty Acids: While diets rich in fish are associated with cognitive benefits, omega-3 supplements have not consistently shown the same effects.
  • Ginkgo Biloba: The large-scale GEM study found no significant benefit in preventing cognitive decline.
  • Vitamins: Observational studies suggest possible associations, but RCTs are lacking, making claims about brain health uncertain.
  • Apoaequorin (Prevagen): A protein derived from jellyfish, but it is broken down in digestion and unlikely to have an effect. Most supporting research comes from the product's manufacturer.
  • Ashwagandha: Some small studies suggest potential benefits, but evidence remains insufficient.

This systematic review explores how smart gadgets and wearable technologies assist in diagnosing and managing stress, wellness, and anxiety. It examines the integration of heart rate variability (HRV), electrodermal activity (EDA), and other physiological sensors in smartwatches, bands, and mobile applications. Findings indicate that HRV, when combined with EEG, provides superior diagnostic accuracy. EDA is also highly precise, whereas mean heart rate alone is less reliable. The study acknowledges limitations in sensor accuracy and the potential for misinterpretation. Future research should improve signal processing and personalization for real-time interventions.

This study investigated a multi-ingredient dietary supplement’s effect on sleep quality in individuals with insomnia. Thirty adults participated in a 6-week, randomized, double-blind, placebo-controlled crossover study. The supplement, containing colostrum, egg yolk extracts, ashwagandha, lavender oil, melatonin, GABA, and magnesium, significantly improved difficulty falling asleep and reduced nighttime awakenings (p < 0.01). Salivary melatonin levels increased significantly in the treatment group. However, limitations included a small sample size, placebo effects, and a lack of physiological sleep data from gold-standard measures like polysomnography. Findings suggest the supplement may aid sleep but require further validation.

This study examined the effects of a mindfulness meditation program on stress, anxiety, depression, sleep quality, social support, and life satisfaction among university students. The quasi-experimental study included 128 participants, with an experimental group undergoing a 12-week mindfulness program while a control group remained on a waiting list. Results showed significant reductions in stress, anxiety, and depression (p < 0.05) and improvements in sleep, social support, and life satisfaction. Effect sizes ranged from moderate to large. Limitations included self-reporting bias, lack of physiological measures, and cultural variability in mindfulness acceptance. The findings suggest mindfulness enhances mental well-being but require further validation in diverse populations.

This study investigated whether one year of resistance training (moderate or heavy intensity) affected brain grey matter volume over a four-year period in older adults (mean age 66). Participants (n=276) were randomly assigned to heavy resistance training (HRT), moderate intensity training (MIT), or a non-exercising control group (CON). MRI scans at baseline, 1, 2, and 4 years showed all groups experienced similar declines in total grey matter, hippocampal, and prefrontal cortex volume, with increased white matter hyperintensities. No significant differences were observed between training groups. A weak association was found between leg strength and white matter hyperintensity volume, but it did not hold after statistical correction. The study suggests resistance training does not prevent age-related brain atrophy in this population. Limitations include the active baseline lifestyle of participants, which may have masked any potential training benefits.

This systematic review explores the connection between the gut microbiome and brain function, emphasizing the potential influence of gut bacteria on neurological disorders such as Alzheimer's and Parkinson's. It also examines emerging evidence of a microbiome within the brain itself. The review analyzed 63 relevant studies from a dataset of 2716 articles. While the gut–brain axis facilitates neurotransmitter and immune signaling between the two systems, knowledge gaps remain on the exact mechanisms. The study highlights the role of gut bacteria in neuroinflammation and cognitive health but notes limitations due to reliance on correlation rather than causation and a lack of standardized microbiome research methods.

This study examines the effects of plant-based diets on cardiovascular and cerebrovascular health by analyzing nutrient intake differences between plant-based and traditional diets. Diets rich in fruits, vegetables, whole grains, and legumes are linked to lower risks of heart disease and stroke due to reduced LDL cholesterol, lower inflammation, and improved blood pressure control. However, deficiencies in vitamin B12, omega-3 fatty acids, and essential amino acids may pose risks. The study relies on a literature review and comparative nutrient analysis rather than primary clinical trials, limiting its direct applicability to broader populations. The authors suggest well-planned plant-based diets can enhance heart and brain health while cautioning against potential nutritional gaps.

This randomized controlled trial (RCT) investigated the effects of 12 weeks of resistance training (RT) on cognitive performance and brain structure in 70 older adults (60-85 years old) with high and low risk of mild cognitive impairment (MCI). Participants were assigned to either RT or a control group. The RT group showed improved response time in executive function tasks and a modest increase in cortical thickness in brain regions associated with memory and cognitive control. However, statistical significance was weak, suggesting more extended interventions may be necessary. The study highlights RT’s potential neuroprotective effects but calls for larger studies to confirm results.

This review examines the role of vitamins in preventing and managing neurodegenerative diseases like Alzheimer’s, Parkinson’s, ALS, and multiple sclerosis. It highlights the neuroprotective properties of vitamins B, D, E, C, K, and A, which may reduce oxidative stress, inflammation, and cognitive decline. The study draws on existing research but does not include new clinical trials. While some findings support vitamin supplementation for brain health, generalizability remains uncertain due to varying individual metabolism and dietary patterns. The review also discusses EU food law regulations on health claims related to vitamins, emphasizing the need for clearer consumer guidance. The authors call for further research to substantiate these potential benefits.

This review examines how sleep patterns, neurophysiology, and behaviors change across the lifespan and their impact on health. Key findings include how early childhood naps support memory, misaligned sleep schedules contribute to social jet lag, and older adult sleep changes are linked to cognitive decline. Socioeconomic and environmental factors also play a role in sleep quality. The review emphasizes the need for long-term studies to better understand how sleep influences health over time. While cross-sectional data highlight trends, causality remains unclear. Further research is needed to determine effective interventions for different age groups.

This systematic review examines whether physical exercise acutely affects cognitive function and levels of brain-derived neurotrophic factor (BDNF) in individuals with Type 1 Diabetes (T1DM), a condition linked to cognitive decline. The review analyzed four studies (totaling 78 participants) with varied exercise intensities, including high-intensity interval training (HIIT) and moderate continuous exercise. Results consistently showed that BDNF levels increased post-exercise, and cognitive performance improved in certain tasks. However, studies had small sample sizes, with only two using randomization and three including control groups. Statistical significance was generally observed, but the generalizability remains uncertain. The authors emphasize the need for further randomized trials to confirm the potential neurocognitive benefits of exercise in T1DM patients.

This study examines how self-control influences the relationship between physical activity and sleep quality in 2,274 university students. Researchers used validated scales for physical activity, self-control, and sleep (Pittsburgh Sleep Quality Index). Results showed that higher physical activity correlated with better sleep (r = -0.541, p < 0.01). However, self-control moderated this effect: students with lower self-control benefited most from exercise, while those with high self-control already had good sleep quality. The study suggests physical activity improves sleep but is more impactful for individuals with lower self-control. Limitations include reliance on self-reported data and a cross-sectional design, preventing causal conclusions. More longitudinal research is needed.

This review explores how regular exercise improves sleep quality, duration, and disorders like insomnia and sleep apnea. Exercise boosts melatonin production, reduces stress, and regulates body temperature, enhancing sleep. The study cites findings where moderate aerobic exercise, such as 30-minute sessions, improves sleep onset and duration in individuals with insomnia. Statistical evidence supports moderate but significant improvements, though variables like exercise timing and individual fitness levels impact results. The study is a narrative review, meaning it lacks new empirical data but synthesizes existing studies. Limitations include inconsistent methodologies across studies and potential placebo effects in self-reported sleep improvements.

This article advocates for a holistic, interdisciplinary approach to brain health, integrating neurology, psychiatry, and environmental factors under the "One Health" and "Planetary Health" frameworks. It highlights the rising global burden of brain disorders, which impact at least one in three people and cost Europe over $1 trillion annually. Environmental factors like air pollution and climate change significantly influence cognitive decline, while social determinants also shape neurological health. The Swiss Brain Health Plan (SBHP) serves as a model for integrating research, policy, and patient empowerment. The authors stress the need for systemic solutions and global collaboration to enhance brain health strategies.

This scoping review examined whether mindfulness meditation can improve sleep quality in individuals with mild cognitive impairment (MCI) or Alzheimer’s disease (AD). Seven studies were included, showing that mindfulness meditation can reduce insomnia severity and enhance well-being. The most effective interventions involved structured, in-person sessions combined with at-home practice. However, sample sizes were small, and reliance on self-reported data limits generalizability. No consistent control group was used, and participant randomization varied. Statistical significance was moderate, but promising trends suggest mindfulness as a scalable, low-cost intervention. Further rigorous, long-term trials are needed to confirm its benefits.

This review explores how physical exercise can improve sleep quality in individuals with synucleinopathies, such as Parkinson’s disease and dementia with Lewy bodies. These conditions are marked by the buildup of α-synuclein protein in the brain, leading to motor and cognitive impairments. Sleep disturbances are common and can accelerate disease progression. Research suggests exercise may enhance neuroplasticity, reduce neuroinflammation, and aid in protein clearance, helping restore circadian rhythms. Improving sleep may not only enhance quality of life but also slow neurodegeneration.

This review explores lifestyle factors affecting longevity and cognitive health. It emphasizes the role of physical activity, diet, stress management, sleep, and social connections in extending lifespan. Regular exercise reduces mortality risk, while plant-based diets and specific phytochemicals may delay aging. Alcohol and smoking negatively impact longevity. The review also discusses emerging anti-aging drugs but notes their unproven long-term safety. The study is a literature review, meaning it does not include direct participant data, a control group, or randomization. Its findings synthesize existing research, making it informative but not independently generalizable.

This review examines the role of sleep in brain health, assessing theories on its functions, including waste removal, memory consolidation, and adaptation. While poor sleep is associated with cognitive decline, evidence for a causal relationship remains weak. The widely accepted glymphatic system theory, which suggests sleep clears metabolic waste, lacks consistent support in human studies. Research on chronic sleep deprivation shows mixed results, with no strong evidence that habitual short sleep harms brain health. The study calls for more longitudinal and ecologically valid research to clarify sleep’s role in cognitive aging and neurodegeneration.

Prebiotics are a type of dietary fiber that our bodies cannot digest; instead, they serve as nourishment for beneficial gut bacteria. By fermenting these fibers, gut microbes produce short-chain fatty acids (SCFAs) like butyrate, which strengthen the intestinal lining, reduce inflammation, and support overall gut health. A healthy gut-brain axis, facilitated by prebiotics, can enhance cognitive functions such as memory and focus, and may improve mood. Consuming prebiotic-rich foods like leeks, asparagus, chicory, green bananas, garlic, onions, wheat, oats, and beans can support this process.

This study examines the mismatch between how people perceive their insomnia and objective sleep data from wearable devices. Researchers tracked 250 adults using Fitbit and smartphone apps to assess sleep patterns, stress, and lifestyle habits. Surprisingly, those who reported severe insomnia showed no major differences in total sleep time or structure compared to others. However, higher stress, negative sleep beliefs, and restless legs syndrome were linked to worse insomnia perceptions. The findings suggest that psychological factors, not just sleep quality, shape how people experience insomnia. This highlights the need for personalized treatments that address mental health and lifestyle factors, not just sleep itself.

This study systematically reviews and meta-analyzes the effects of cold-water immersion (CWI) on health and wellbeing in healthy adults. CWI, such as ice baths or cold showers, has gained popularity for its purported benefits. Findings indicate that CWI increases inflammation immediately and one hour post-immersion, but stress levels significantly decrease 12 hours later. No immediate effects on immunity were found, though long-term data suggest reduced sickness absence. Sleep quality and general wellbeing showed improvement, but mood effects were inconclusive. While CWI may have physiological and psychological benefits, further high-quality research is needed to establish optimal protocols and long-term effects.

This review examines the effects of psilocybin, the active compound in psychedelic mushrooms, on brain health. Psilocybin influences neurotransmitters like serotonin, reduces neuroinflammation, and promotes neuroplasticity—key factors in mental health disorders like depression and anxiety. Research suggests that both high-dose and microdosed psilocybin can improve mood, reduce anxiety, and alter brain network activity. While large-dose studies show strong therapeutic potential, microdosing remains controversial due to limited clinical evidence. Psilocybin's ability to regulate inflammation may have broader applications for mental and neurological conditions.

This review explores how dietary habits influence cognitive function through the gut-brain axis. It highlights the Mediterranean, plant-based, and low-carbohydrate diets, which are rich in antioxidants and neuroprotective nutrients, potentially reducing cognitive decline and neurodegenerative disease risks. These diets support brain health by lowering inflammation, oxidative stress, and improving neurogenesis. While dietary interventions show promise, challenges such as adherence and individual variability must be addressed. Future research should focus on large-scale, long-term randomized trials to refine dietary recommendations for cognitive health.

This study examined how diet influences aging using data from the UK Biobank, analyzing dietary intake, macronutrients, and biomarkers in 493,478 participants. High-dimensional fixed effects (HDFE) models and Mendelian randomization (MVMR) were used to assess causality. Findings suggest that plant-based diets and carbohydrate intake are linked to longer telomeres, younger phenotypic age, and improved brain grey matter volume, while high-fat and animal-based diets correlate with faster aging. Despite strong statistical associations, the study acknowledges limitations in generalizability due to the predominantly White, older, and educated sample. Further randomized trials are needed to confirm long-term dietary effects on aging.

This study explores how uncertainty affects people recently diagnosed with relapsing-remitting multiple sclerosis (RRMS). Through in-depth interviews, researchers found that patients experience uncertainty as a state between hope and grief, influenced by bodily changes, shifting self-perception, and evolving social relationships. The unpredictability of MS symptoms leads to heightened anxiety, difficulty making decisions, and fear of the future. Understanding this uncertainty can help healthcare providers offer more personalized support and guidance, improving emotional resilience and coping strategies.

This large-scale population study examined the long-term effects of mobile phone and computer game use on brain structure and the risk of neurodegenerative diseases. Using data from the UK Biobank, researchers analyzed over 270,000 participants over nearly 14 years. The findings suggest that long-term mobile phone use is linked to a reduced risk of dementia, Alzheimer’s, vascular dementia, and Parkinson’s disease. Neuroimaging data also indicated structural brain improvements in frequent users. However, no additional benefit was seen with excessive weekly phone use. These results challenge concerns about digital device exposure and suggest potential cognitive benefits.

This literature review explores how different types and intensities of physical exercise affect cognitive functions and quality of life in individuals with Alzheimer's disease (AD). The analysis of 42 studies found that moderate aerobic and mixed exercises improve memory and executive function, while strength training supports spatial memory by increasing hippocampal volume. High-intensity exercise boosts BDNF, a protein critical for neuroplasticity, while moderate exercise reduces neurodegenerative biomarkers like amyloid beta and tau. The findings highlight the role of tailored exercise programs in slowing cognitive decline and improving daily living activities, emphasizing physical activity as a non-pharmacological intervention for AD.

This study presents a deep learning-based system for diagnosing Multiple Sclerosis (MS) using MRI scans. The researchers developed a Content-Based Medical Image Retrieval (CBMIR) system leveraging Convolutional Neural Networks (CNNs) and Transfer Learning (TL) with the Inception V3 model trained on RadImageNet. The model was fine-tuned using Bayesian optimization and evaluated across four public MS MRI datasets. The system demonstrated high retrieval accuracy (mAP scores: 86.2%–94.18%), with potential for aiding radiologists in MS diagnosis.

This review explores how different intensities of aerobic exercise influence neuroprotective myokines—muscle-derived factors that impact brain health. Regular aerobic exercise enhances brain volume, vascular function, and synaptic plasticity, possibly mediated by myokines such as BDNF, FNDC5 (irisin), CTSB, VEGF, and kynurenine metabolites. While moderate-intensity exercise is well-studied, high-intensity training may enhance these neuroprotective effects, particularly through increased lactate and PGC-1α activation. The review highlights the need for standardized definitions of exercise intensity and further research on high-intensity exercise's role in preventing neurodegenerative diseases.

The article "Top 10 studies on lifestyle choices for managing MS" from Overcoming MS highlights recent research emphasizing the significant role of lifestyle modifications in managing multiple sclerosis (MS). These studies provide evidence on how factors such as diet, exercise, stress management, and holistic care can influence disease progression and overall well-being. The curated list serves as a resource for individuals seeking to understand the impact of lifestyle behaviors on MS and offers insights for discussions with healthcare professionals.

This systematic review analyzed 10 studies out of 6,908 screened to evaluate the effects of regular caffeine consumption on subjective sleep quality. The findings were inconsistent—some studies reported poorer sleep with caffeine intake, while others found no significant effect. The research had limitations, including high study variability, selection bias, and inconsistent caffeine measurement methods. The sample sizes varied, and most studies used self-reported sleep assessments, increasing recall bias. The review highlights the need for standardized methodologies and future research into genetic and lifestyle factors that may mediate caffeine’s impact on sleep.

This review highlights the critical role of the gut microbiome in brain health through its regulation of the immune system. It emphasizes the gut-brain axis, showing how gut bacteria influence cognitive processes via immune modulation and production of short-chain fatty acids (SCFAs). Dysbiosis, or imbalances in gut microbiota, is linked to cognitive decline and neurodegenerative diseases like Alzheimer's. The research underscores how factors like diet and environment shape the microbiome, opening avenues for microbiome-targeted therapies. This could lead to new treatments for cognitive disorders and improved brain health, addressing a significant public health challenge.

This study developed "Smart Brain," an ICT-based cognitive training app for elderly individuals with mild cognitive impairment (MCI) or dementia. Using a systematic review and user needs analysis, the app combines cognitive games, health tracking, emotional support, and social engagement to address cognitive decline comprehensively. Usability testing demonstrated its functionality and engagement for users and caregivers. The app's design supports daily life skills and social interaction, promoting cognitive health and quality of life. Its potential lies in early intervention to delay dementia progression while fostering community-based care.

This research explored how to predict mild cognitive impairment (MCI) in older adults with chronic pain using machine learning models. It identified key risk factors like pain level, age, depression, and sleep quality. The most accurate model, XGBoost, achieved a 92.5% prediction accuracy and highlighted how these factors influence cognitive health. By enabling early detection of MCI, this study equips nurses with tools to personalize care and mitigate progression to dementia. The research emphasizes the importance of integrating advanced analytics into healthcare to address aging-related challenges and improve cognitive performance in vulnerable populations.

This study investigated how different intensities of resistance training affect brain health-related biomarkers. Twelve young male participants with no prior strength training experience engaged in a randomized controlled cross-over trial, completing either high-intensity (80% 1RM) or low-intensity (40% 1RM) resistance training. Blood samples showed that high-intensity training significantly increased neurotrophic factors (BDNF, IGF-1, VEGF), while both training intensities lowered homocysteine levels, which is linked to cognitive decline. The study was randomized, included a control period, and used statistical analyses showing significant effects (p < 0.05). However, its small sample size limits generalizability to broader populations.

This review explores how nutrition impacts both brain health and overall wellbeing. Nutrients such as vitamins, minerals, and antioxidants influence cognitive function, neurotransmitter production, and inflammation. Diets rich in whole foods, such as the Mediterranean diet, are associated with reduced risks of depression and anxiety, while processed foods contribute to inflammation and oxidative stress, which can impair mental health. The gut microbiome also plays a critical role in brain function, linking dietary choices to mood regulation and cognitive performance. The findings emphasize the need for nutrition-centered health interventions to promote mental resilience and long-term brain health.

This study explored how lifestyle behaviors affect cognitive health over ten years in older adults in China. Using data from 5,381 individuals aged 65 and older, researchers grouped participants into three lifestyle profiles: active engagement, moderate engagement, and negative engagement. Those in the active group, characterized by healthy diets, regular physical and cognitive activities, and good sleep quality, showed the lowest risk of cognitive decline and slower rates of memory loss. This research underscores that even partial adoption of healthier lifestyles can meaningfully reduce cognitive impairment risks, emphasizing preventive actions for brain health.

Intermittent fasting (IF) may support brain health and combat neurocognitive disorders like Alzheimer’s and vascular cognitive impairment. By increasing brain-derived neurotrophic factor (BDNF) and promoting neurogenesis, IF enhances learning, memory, and brain resilience. It also reduces neuroinflammation and oxidative stress, which are linked to cognitive decline. Human studies, though limited, show promise in mild cognitive impairment, indicating improved cognition and metabolic health. While animal studies are robust, more research is needed to standardize and confirm IF's therapeutic benefits for humans.

This study examined the link between sleep quality and gut microbiota diversity in 93 older adults in Taiwan. Researchers assessed subjective sleep with the Pittsburgh Sleep Quality Index (PSQI) and objective sleep using actigraphy. Stool samples were analyzed for microbiota composition. Better objective sleep quality was significantly associated with higher gut microbiota richness (p = 0.02, η² = 0.20), but subjective sleep quality had no effect. The study was cross-sectional, meaning causality cannot be confirmed. Limitations include small sample size, focus on a Chinese population, and lack of polysomnography for detailed sleep architecture analysis. Findings highlight the gut-brain axis, suggesting potential interventions for better sleep and gut health in aging populations.

This meta-analysis investigates the protective effects of the Mediterranean diet on cognitive impairment, dementia, and Alzheimer’s disease. The diet, rich in fruits, vegetables, whole grains, fish, and olive oil, was associated with an 11–30% reduced risk of cognitive decline. Key components such as omega-3 fatty acids, polyphenols, and antioxidants promote brain and vascular health, reduce inflammation, and support neuroprotection. These findings emphasize the Mediterranean diet as a viable non-pharmacological approach to mitigating cognitive decline, dementia, and Alzheimer's disease, making it a cornerstone of public health strategies for healthy aging.

This review examines intermittent fasting (IF) as a dietary strategy for health and longevity. IF alternates periods of eating and fasting, promoting weight loss, improved metabolic health, and cognitive benefits. The study highlights physiological mechanisms like the shift to ketone metabolism, improved insulin sensitivity, and activation of autophagy. While benefits include better cardiovascular health and reduced inflammation, challenges like hunger, fatigue, and long-term safety concerns persist. The findings support IF as a flexible and sustainable approach, though more large-scale studies are needed to refine protocols and evaluate risks for specific populations.

The systematic review explores the neuroprotective and therapeutic properties of superfoods such as Crocus sativus, Murraya koenigii, Phoenix dactylifera, Punica granatum, Ficus carica, and Beta vulgaris. These foods are rich in bioactive compounds like flavonoids, carotenoids, and antioxidants that positively impact brain health. Benefits include reduced anxiety, depression, memory loss, and risk of Alzheimer’s, Parkinson’s, and strokes. For example, Crocus sativus reduces neuroinflammation, and Punica granatum enhances memory. The study highlights the potential of these superfoods in dietary and therapeutic applications, emphasizing the need for further research to confirm long-term effects.

This study examined how volunteering impacts loneliness in older adults who feel isolated. Conducted during the COVID-19 pandemic, the research involved volunteers aged 50–70 delivering structured psychosocial support to peers for six months. Results showed significant reductions in loneliness and improved psychological well-being for those who volunteered, particularly when they committed to over two hours weekly. While most benefits diminished after 12 months without sustained volunteering, ongoing engagement preserved positive effects. This highlights the potential of structured volunteering to combat loneliness and enhance social connectivity among older adults.

This review highlights the essential role of nutrients in brain development and cognitive health. Omega-3 fatty acids, particularly DHA, are vital for brain growth, memory, and neuroprotection. Vitamins B, C, and E, along with minerals like iron, zinc, and magnesium, support neurotransmitter production, reduce oxidative stress, and enhance neuroplasticity. Maternal nutrition is critical for fetal brain development, and nutrient deficiencies during key life stages can lead to cognitive impairments and increased risks of neurodegenerative diseases. A balanced diet rich in these nutrients promotes lifelong brain health.

This systematic review and network meta-analysis assessed the effects of various dietary supplements on swimming performance by analyzing 58 randomized controlled trials (RCTs) with a total of 1,014 participants. The study ranked different supplements based on their effectiveness across multiple performance metrics. L-arginine (Arg) was identified as the most effective intervention for improving 100-meter swim time, while beta-alanine (BA) was found to reduce blood lactate levels. Additionally, creatine combined with sodium bicarbonate (Creatine_NaHCO3) significantly increased blood pH, which may help delay fatigue. However, no significant benefits were observed for shorter (50 m) or longer (200 m) distances. The study noted limitations such as small sample sizes and variations in dosage and supplementation timing, which may impact the generalizability of results.

The study "The Effect of Magnesium Supplementation on Primary Insomnia in Elderly: A Double-Blind Placebo-Controlled Clinical Trial" investigated the impact of magnesium on sleep quality in older adults with primary insomnia. Forty-six participants, aged 60-75, were randomly assigned to receive either 500 mg of magnesium or a placebo daily for eight weeks. Results showed that the magnesium group experienced significant improvements in sleep efficiency, total sleep time, and sleep onset latency compared to the placebo group. Additionally, there were increases in serum melatonin and renin levels, and a decrease in cortisol concentration, indicating enhanced sleep quality and reduced stress.These findings suggest that magnesium supplementation may benefit sleep quality in the elderly, which is crucial for maintaining cognitive function and overall brain health. Improved sleep can enhance memory consolidation and reduce the risk of cognitive decline. However, individuals should consult healthcare professionals before starting any supplementation, as excessive magnesium intake can lead to adverse effects. Given the study's rigorous design and publication in a peer-reviewed journal, the evidence is credible, yet further research is needed to generalize these findings to broader populations.

This study evaluated the effects of an exergaming-based esports intervention using the Nintendo Switch™ Fitness Boxing game among older adults in Hong Kong. Over eight weeks, participants in the exergaming group showed significant improvements in physical fitness (lower body strength, agility, aerobic endurance), cognitive performance (attention and executive function), and enjoyment of physical activity compared to a control group. However, no significant changes were observed in flexibility, upper body strength, or loneliness levels. These findings suggest that combining exercise and gaming can support healthier aging through physical and cognitive benefits.

This review highlights the extensive benefits of regular physical activity for older adults. Exercise can counteract age-related declines in cognitive and physical abilities. It improves heart health, strengthens muscles, and enhances balance, reducing the risk of falls and fractures. Physical activity boosts brain function by promoting neurogenesis and preventing atrophy, which supports memory, learning, and overall cognition. Additionally, exercise alleviates depression and anxiety and fosters social-engagement, enhancing quality of life and longevity.

This review examines the impact of chronic stress on brain health and cognitive decline. Chronic stress activates the hypothalamic-pituitary-adrenal (HPA) axis, elevating cortisol levels, which can damage brain regions like the hippocampus and prefrontal cortex, impairing memory, decision-making, and emotional regulation. Stress-induced neuroinflammation and oxidative stress accelerate neuronal damage and increase the risk of neurodegenerative diseases, such as Alzheimer's and Parkinson's. The findings highlight the importance of managing stress to maintain cognitive resilience and brain health.

This study investigates the link between cardiovascular health (CVH), assessed using the American Heart Association's "Life's Essential 8" (LE8) algorithm, and cognitive impairment in older adults. Using data from 2,415 participants aged 60+, it found that higher CVH scores significantly reduce the odds of cognitive impairment across measures of memory, processing speed, and fluency. Key lifestyle factors in LE8, such as diet, exercise, and sleep, were highlighted as protective against cognitive decline. This underscores the importance of cardiovascular health in maintaining cognitive function, providing evidence that better heart health supports brain health.

The Harvard Health article "What's Your Brain Care Score?" introduces the McCance Brain Care Score, a 21-point assessment tool developed to help individuals identify actionable steps to reduce the risks of stroke, dementia, and depression. The score evaluates 12 modifiable factors across three domains: physical health (blood pressure, blood sugar, cholesterol, body mass index), lifestyle choices (nutrition, alcohol intake, smoking, aerobic activities, sleep), and social-emotional health (stress-management, social relationships, meaning in life). Each factor is assigned a point value, with higher total scores indicating better brain care. Significantly, a study involving nearly 400,000 adults aged 40 to 69 found that higher Brain Care Scores correlated with lower risks of developing stroke and dementia over a 12.5-year follow-up period. For instance, among individuals in their 60s, a five-point increase in the score was linked to a 33% reduction in stroke risk. These findings suggest that addressing modifiable factors can substantially enhance brain health and cognitive performance.To improve brain health, individuals are encouraged to monitor and manage cardiovascular health metrics, adopt a balanced diet, engage in regular physical activity, ensure sufficient sleep, foster strong social connections, and effectively manage stress. Given Harvard Health's reputable standing and the robust evidence supporting the McCance Brain Care Score, these recommendations are credible and practical for those seeking to enhance brain health and reduce the risk of neurological conditions.

The Healthline article "Pink Noise vs. Brown Noise, Black Noise, and White Noise for sleep" examines various sound hues and their potential effects on sleep quality. Pink noise, characterized by a balanced mix of high and low frequencies, resembles natural sounds like rainfall or rustling leaves. Some studies suggest that pink noise can reduce brain wave activity, promoting deeper sleep and enhancing memory retention. However, the article notes that more research is needed to confirm these benefits. It also emphasizes that while pink noise may aid sleep, it is not a substitute for good sleep hygiene practices, such as maintaining a consistent sleep schedule and limiting naps. In terms of brain health and cognitive performance, improved sleep facilitated by pink noise could support processes like memory consolidation and cognitive function. To enhance brain health, individuals might consider incorporating pink noise into their sleep environment alongside established sleep hygiene practices. Given Healthline's reputation for providing evidence-based health information, these insights are credible, though further scientific validation is necessary.

This study aimed to establish internationally applicable lifestyle recommendations and behavior change strategies to promote brain health for individuals with multiple sclerosis (MS). Using a modified Delphi process, experts from healthcare and individuals with lived experience of MS developed consensus on strategies such as physical activity, smoking cessation, mental health support, and diet. The frameworks emphasize multidisciplinary approaches and aim to close the gap between knowledge and action. This research underscores the importance of adopting a brain-healthy lifestyle to improve cognition, mitigate disease progression, and enhance quality of life for MS patients.

This study investigated how physical activity and video gaming influence mental health and cognitive performance in over 1,000 participants. Regular exercise improved mental health, reducing symptoms of depression and anxiety, but did not enhance cognitive abilities like memory or reasoning. In contrast, frequent video gaming significantly boosted cognitive performance, particularly reasoning and short-term memory, but had no impact on mental health. The findings suggest that exercise and video gaming benefit different aspects of brain health and can complement one another.

The Verywell Health article discusses how exposure to morning sunlight can enhance sleep quality by regulating the body's circadian rhythm. Morning light exposure helps synchronize the internal sleep-wake cycle, promoting alertness during the day and facilitating earlier sleep onset at night. This alignment is crucial for cognitive functions such as memory consolidation and emotional regulation. For individuals with sleep disorders, incorporating morning light therapy can be an effective component of treatment. Natural sunlight is the most potent form of light therapy; however, for those unable to access direct sunlight, light boxes emitting artificial light can serve as helpful alternatives. The article's recommendations are grounded in scientific research on circadian biology and sleep medicine, underscoring the importance of light exposure in maintaining optimal brain health and cognitive performance.

The Harvard Health article emphasizes the importance of social connections for maintaining brain health and cognitive function. It suggests that engaging in meaningful social activities can stimulate attention and memory, thereby strengthening neural networks. The article recommends three strategies: rekindling old friendships, focusing on the quality of relationships over quantity, and utilizing technology to maintain connections, especially when in-person interactions are not feasible. Given the credibility of Harvard Health Publishing and supporting research, incorporating these practices into one's lifestyle may help reduce the risk of cognitive decline and dementia. However, individual experiences may vary, and these strategies should complement other healthy lifestyle habits.

This study developed a model to predict "fitness age" based on physical fitness metrics, using data from 501,774 participants in South Korea (2017–2021). Key indicators like grip strength, VO₂ max, and flexibility were analyzed to create a formula linking fitness level to age. For adults, the model had strong predictive power (93.6% accuracy), while for older adults, it was weaker (24.3%). The study suggests fitness age as a motivational tool for improving health. However, it lacks generalizability beyond Korea and does not include biochemical or psychological health markers. Randomization and blinding were not used, but the large sample size strengthens findings.

This study explored how lighting levels affect sleep quality in young adults, testing bright light (450 lux) for focus and low light (220 lux) for calmness. Six participants aged 21–24 engaged in lighting interventions for 20 minutes daily over a week. Results showed improved sleep quality on days with low light exposure in the evening, supporting its calming effects. Bright light improved daytime focus but contributed to evening alertness, potentially disrupting sleep. These findings highlight the importance of managing light exposure to enhance sleep and cognitive health.

The National Institute of Neurological Disorders and Stroke's article, "Brain Basics: Understanding sleep," emphasizes sleep's critical role in brain health and cognitive function. It explains that sleep is essential for forming and maintaining neural pathways, which are vital for learning and memory consolidation. During sleep, the brain remains active, performing functions like toxin removal and energy conservation. Chronic sleep deprivation is linked to health issues such as high blood pressure, cardiovascular disease, diabetes, depression, and obesity. To enhance brain health, the article recommends maintaining a regular sleep schedule, creating a comfortable sleep environment, and avoiding stimulants like caffeine before bedtime. These practices support the brain's restorative processes, thereby improving cognitive performance. The information is sourced from a reputable institution, providing a credible basis for these recommendations.

This study examines how physical activity and adherence to the MIND diet influence cognitive impairment among 462 adults aged 65+ in Pakistan. Using validated assessment tools, researchers found that 26.4% of participants had mild cognitive impairment, and 48.5% had low adherence to the MIND diet. Low physical activity increased cognitive impairment risk (AOR: 9.94, CI: 6.07–16.27), while higher MIND diet adherence lowered risk (OR: 0.29, CI: 0.18–0.46). The cross-sectional nature of the study means causality cannot be established, but it highlights the need for lifestyle interventions to protect cognitive health. Findings suggest regional and socioeconomic disparities affect cognitive aging, urging targeted public health efforts.

This study examined the link between cardiorespiratory fitness (CRF) and brain myelination in 125 cognitively healthy adults aged 22 to 94. Using advanced MRI techniques, researchers found that higher CRF, measured by VO2max, correlated with greater myelin content in brain regions susceptible to aging-related decline, such as the frontal lobes. The association was strongest in middle-aged and older adults, suggesting that CRF may help maintain white matter integrity. While the study was cross-sectional and cannot establish causation, it provides evidence that aerobic fitness could mitigate brain aging. Limitations include the predominantly White participant sample and the absence of long-term follow-up.

This study examined how meal timing and frequency relate to sleep quality in over 7,000 participants from the NHANES dataset. Results showed that eating meals later in the day, including breakfast and dinner, and having more frequent meals were associated with poorer sleep quality, as measured by the Pittsburgh sleep Quality Index (PSQI). These patterns disrupted circadian rhythms and led to longer sleep onset times and more sleep disturbances. The study underscores the importance of aligning eating habits with the body's natural circadian clock to promote better sleep and overall health.

The Harvard Health article "Train Your Brain" discusses the concept of brain plasticity—the brain's ability to learn and grow with age—and emphasizes the importance of engaging in new and challenging activities to maintain and enhance cognitive functions. Activities such as learning a musical instrument, acquiring a new language, or participating in creative arts can improve memory recall, problem-solving skills, concentration, and attention to detail. The article suggests selecting a new activity, enrolling in classes for structured learning, and dedicating consistent practice time to stimulate the brain effectively. Engaging in mentally stimulating activities is significant for brain health and cognitive performance, as it helps build cognitive reserve and may delay age-related cognitive decline. The article recommends choosing activities that are challenging, complex, and require regular practice to maximize brain training benefits. Given Harvard Health's reputable standing and the evidence supporting lifelong learning for cognitive health, these recommendations are credible and practical for individuals seeking to enhance brain function.

This study examined the baseline engagement of people with multiple sclerosis (MS) with six healthy lifestyle behaviors—diet, vitamin D supplementation, omega-3 intake, physical activity, meditation, and nonsmoking—and their impact on health outcomes. Findings revealed that engaging with at least four healthy behaviors correlated with higher quality of life (QoL), reduced fatigue, and lower disability prevalence. Diet and physical activity emerged as key contributors to mental and physical QoL improvements. The research underscores the potential of multimodal lifestyle interventions to enhance health outcomes in MS management.

This cohort study explored the relationship between meal timing, sleep duration, and obesity risk among Korean adults. Midnight snacking and high energy intake from late-night snacks were associated with a significantly increased risk of obesity. Conversely, sleeping for 8 or more hours per night was linked to a reduced obesity risk, especially among women. The findings highlight how circadian rhythms and lifestyle behaviors, such as meal timing and sleep habits, impact metabolic health. The study underscores the importance of aligning eating and sleeping patterns with the body’s natural rhythms to reduce obesity risk.

The Cleveland Clinic article examines the extensive effects of sleep deprivation on physical and mental health. It highlights that insufficient sleep can lead to fatigue, mood changes, weakened immunity, high blood pressure, weight gain, and an increased risk of diabetes and heart disease. Cognitively, lack of sleep impairs concentration, decision-making, and memory, adversely affecting daily functioning. For brain health and cognitive performance, the article recommends establishing a consistent sleep schedule, creating a restful environment, limiting caffeine and electronic device use before bedtime, and managing stress through relaxation techniques. These suggestions are grounded in scientific research underscoring the critical role of sleep in maintaining overall health and cognitive function.

The National Center for Complementary and Integrative Health (NCCIH) article "Melatonin: What You Need To Know" provides an overview of melatonin, a hormone produced by the brain in response to darkness, which regulates sleep-wake cycles. The article discusses the use of melatonin supplements for conditions like jet lag, delayed sleep-wake phase disorder, certain sleep disorders in children, and pre- and post-surgical anxiety. It emphasizes that while melatonin can aid sleep, its effects on other bodily functions are not fully understood. Potential side effects include daytime drowsiness, headaches, dizziness, and nausea. The article advises consulting healthcare providers before use, especially for pregnant or breastfeeding individuals, and highlights that melatonin can interact with various medications.Regarding brain health and cognitive performance, the article does not provide specific evidence linking melatonin supplementation to cognitive enhancements. However, by promoting better sleep, melatonin may indirectly support cognitive functions such as memory consolidation and attention, as quality sleep is essential for these processes. The NCCIH, as a reputable institution, offers credible information, but the article lacks detailed evidence connecting melatonin use directly to improved cognitive performance.For lifestyle changes to enhance brain health, the article suggests maintaining good sleep hygiene practices: keeping a consistent sleep schedule, creating a dark and quiet sleep environment, and limiting exposure to light at night, particularly from screens. These practices can naturally boost melatonin production and improve sleep quality, thereby supporting cognitive function. While melatonin supplements may assist with sleep issues like jet lag or shift work disorder, they should be used under medical supervision, especially since the article does not provide comprehensive evidence of their direct benefits on brain health.

The sleep Foundation article "What Is White Noise?" examines how white noise, which contains equal power across all audible frequencies, can mask environmental sounds to promote better sleep. Studies indicate that white noise may help individuals fall asleep faster and enhance sleep quality by reducing the impact of disruptive noises. However, the article notes that evidence is mixed, with some research suggesting potential disturbances to sleep and hearing. It emphasizes the need for further studies to confirm white noise's efficacy as a sleep aid. Improved sleep quality is crucial for brain health and cognitive performance, as it supports memory consolidation and overall mental function. Incorporating white noise into one's sleep environment could be beneficial, especially in noisy settings. However, due to the inconclusive evidence and potential risks, it's advisable to consult with a healthcare professional before making significant changes to sleep routines.

The sleep Foundation article examines the effects of eating before bedtime on sleep quality and overall health. It notes that consuming large meals or certain foods close to bedtime can lead to sleep disturbances, such as indigestion and acid reflux, which may impair sleep quality. Conversely, going to bed hungry can also disrupt sleep. The article suggests that a light snack before bed, comprising sleep-promoting foods like bananas, almonds, or dairy products, may aid sleep without causing discomfort. Maintaining a balanced diet and being mindful of meal timing are recommended to support healthy sleep patterns, which are crucial for cognitive function and brain health. These recommendations align with current nutritional guidelines and sleep research, emphasizing the importance of dietary habits in sleep regulation.

The sleep Foundation article examines how caffeine affects sleep by blocking adenosine receptors, a neurotransmitter that promotes sleep, leading to increased alertness. Caffeine can reduce both the quantity and quality of sleep, decreasing deep slow-wave sleep essential for feeling refreshed. Its stimulating effects can last several hours, potentially causing insomnia or fragmented sleep if consumed too close to bedtime. Chronic sleep deprivation from excessive caffeine intake may impair cognitive functions such as memory, attention, and learning. To enhance brain health, it's advisable to limit caffeine consumption, especially in the afternoon and evening, to promote better sleep quality and cognitive performance. The article is based on current scientific understanding and provides practical guidance for individuals seeking to improve their sleep and brain health.

The Harvard Health article examines cannabidiol (CBD), a non-psychoactive compound derived from cannabis, and its potential health benefits. CBD has shown efficacy in treating certain childhood epilepsy syndromes, leading to FDA approval of Epidiolex. Preliminary research suggests CBD may alleviate anxiety, insomnia, and chronic pain by interacting with the endocannabinoid system, which plays a role in regulating mood, sleep, and pain perception. However, comprehensive human studies are lacking, and the safety profile of CBD, including potential liver damage and interactions with other medications, is not fully understood. Given the current evidence, it's advisable to approach CBD use cautiously. For brain health, focusing on well-established lifestyle practices—such as regular physical activity, a balanced diet, sufficient sleep, and stress-management—is recommended over unproven supplements like CBD.

The sleep Foundation article examines the potential of cannabidiol (CBD) as a sleep aid, noting that while some individuals report improved sleep and reduced anxiety with CBD use, its effects vary among users. CBD is available in various forms, including oils, capsules, and edibles; however, only a few CBD products have received FDA approval, primarily for specific medical conditions like epilepsy. The article emphasizes the importance of consulting a healthcare provider before incorporating CBD into one's routine, especially for individuals with existing health conditions or those taking other medications. Given the limited regulatory oversight and varying product quality, it's crucial to approach CBD use cautiously. While some studies suggest potential benefits of CBD for sleep, more comprehensive research is needed to confirm its efficacy and safety.

This study analyzed dietary patterns from 181,990 UK Biobank participants and their impact on brain health, cognition, and mental well-being. Four subtypes emerged: starch-free/reduced starch, vegetarian, high protein/low fiber, and balanced. The balanced diet was associated with better mental health, cognitive performance, and brain structure, while high protein/low fiber and vegetarian diets showed elevated risks of mental disorders. Genetic analysis linked these dietary patterns to brain-related genes and mental health susceptibility, emphasizing diet's role in brain function.

The sleep Foundation article explores L-theanine, an amino acid found in tea leaves, and its potential benefits for sleep. L-theanine is believed to promote relaxation by influencing neurotransmitters like GABA, serotonin, and dopamine, which can reduce stress and anxiety levels. Additionally, it may enhance alpha brain wave activity, associated with a relaxed yet alert mental state, potentially facilitating the transition into sleep. While some studies suggest that L-theanine can improve sleep quality without causing daytime drowsiness, the article emphasizes the need for more comprehensive research to confirm these effects. For those considering L-theanine supplements, it's recommended to consult with a healthcare provider to ensure safety and appropriateness, especially when dealing with existing health conditions or medications. Maintaining good sleep hygiene practices remains essential for optimal brain health and cognitive performance.

This study analyzed how meal timing and chronotype (morningness vs. eveningness) relate to sleep quality and anxiety among university students. Evening chronotypes with late dinner times (after 8 PM) exhibited higher anxiety levels than morning types, regardless of when they ate. However, no clear link was found between meal timing and sleep quality. Later bedtimes and poor sleep quality correlated with greater anxiety, highlighting how chronotype and meal timing influence mental health. These findings suggest the importance of meal timing and chronotype alignment for reducing anxiety and improving well-being.

The sleep Foundation article discusses the optimal bedroom temperature for sleep, recommending approximately 65°F (18.3°C), with a suggested range between 60-67°F (15.6-19.4°C). Maintaining this cooler environment aligns with the body's natural thermoregulation during sleep, facilitating the drop in core body temperature that promotes sleep onset and quality. Proper sleep is crucial for brain health, aiding in memory consolidation, emotional regulation, and overall cognitive performance. To enhance sleep quality and, consequently, cognitive function, consider adjusting your bedroom thermostat to the recommended range, using breathable bedding materials, and keeping the sleep environment dark and quiet. The article is based on current scientific understanding and provides practical guidance for individuals seeking to improve their sleep and brain health.

The sleep Foundation article examines how environmental noise affects sleep quality and its subsequent impact on brain health and cognitive performance. Exposure to noise during sleep can lead to frequent awakenings and alterations in sleep architecture, resulting in daytime sleepiness, irritability, and diminished mental health. Chronic exposure to nighttime noise is associated with long-term health issues, including high blood pressure, heart disease, weight gain, type 2 diabetes, and certain cancers. To mitigate these effects, the article suggests minimizing nighttime noise through strategies like using earplugs, white noise machines, or soundproofing measures. Improving sleep quality is crucial for maintaining cognitive functions such as attention, memory, and executive function. The recommendations are based on scientific studies highlighting the importance of a quiet sleep environment for overall health and cognitive well-being.

This randomized controlled trial compared Kundalini Yoga (KY) with Memory Enhancement Training (MET) in postmenopausal women at risk for Alzheimer’s due to cognitive decline and cardiovascular risk factors. KY participants showed significant improvements in subjective memory performance and reduced aging-related biomarkers like eotaxin-1. In contrast, MET participants experienced declines in hippocampal connectivity. KY uniquely modulated psycho-neuro-inflammatory pathways, linking cognitive improvements to biological changes. These findings highlight KY as a potential holistic approach to cognitive health.

This study examined how practicing Isha Yoga affected mental health during the COVID-19 pandemic. Over 1,350 Isha Yoga practitioners in India reported lower stress and mental distress, along with higher well-being and emotional balance, compared to 110 non-practitioners. Results showed that more frequent and advanced practice correlated with better mental health. Practicing at least 3–4 days per week was associated with significant benefits. The study suggests Isha Yoga could be an effective lifestyle tool for stress management and overall well-being, particularly for healthcare workers. However, limitations include self-reported data and the study’s cross-sectional design, meaning causation cannot be confirmed.

This literature review examines how regular physical activity enhances neuroplasticity—the brain's ability to adapt and form new connections. Exercise boosts neurogenesis, synaptic plasticity, and brain-derived neurotrophic factor (BDNF) levels, leading to structural improvements in critical areas like the hippocampus, essential for memory and learning. Aerobic and resistance training improve gray matter volume, executive function, and emotional regulation, helping to reduce the risk of cognitive decline, neurodegenerative diseases, and mental health disorders.

This study examined how people's connection to nature affects the mental health benefits of visiting green spaces. Data from over 2,000 Australians showed that frequent visits to green spaces reduced stress, anxiety, and depression. However, individuals with a stronger connection to nature experienced more significant improvements. Those less connected to nature were less mindful and intentional during visits, limiting benefits. The study suggests that fostering a deeper connection to nature can amplify its psychological advantages, supporting mental well-being and cognitive restoration.

This randomized, placebo-controlled study evaluated the effects of LTC-022, a supplement combining Lactium (a milk protein derivative) and L-theanine (found in green tea), on sleep quality in adults with mild-to-moderate sleep disturbances. After eight weeks, participants using LTC-022 reported improved sleep duration, efficiency, and reduced nighttime awakenings, along with earlier bedtimes compared to the placebo group. Changes in gut microbiota, such as increased beneficial bacteria, were also observed. These results suggest that LTC-022 may enhance sleep quality while positively influencing gut health, emphasizing the gut-brain connection's role in sleep.

This study assessed the impact of using modern board games in classrooms on children's cognitive and academic development. In a randomized trial with 522 primary school students, those who played board games in class showed improved executive functions, such as working memory, and academic skills, particularly in reading and math, compared to peers in traditional lessons. The findings suggest that incorporating structured game-based learning can effectively enhance critical thinking, problem-solving, and educational outcomes in young learners.

This study evaluated the effects of a nutraceutical blend (l-theanine, lemon balm, valerian, and saffron) on sleep quality in adults with sleep impairments using a randomized, placebo-controlled design. Both the treatment and placebo groups improved in sleep quality and other related measures, but differences between groups were statistically insignificant. Behavioral and placebo effects likely influenced the outcomes. This suggests that while the nutraceuticals are safe, their specific efficacy over placebo for sleep improvement is unclear.

This randomized crossover trial assessed how caffeine doses (100 mg and 400 mg) consumed 12, 8, and 4 hours before bedtime affect sleep in 23 healthy young men. The study found that 100 mg had no significant impact on sleep, but 400 mg delayed sleep onset, reduced total sleep time, and disrupted sleep architecture when consumed within 12 hours of bedtime. The effects were more pronounced the closer caffeine was consumed to bedtime. The findings emphasize caffeine's dose-dependent impact on sleep, highlighting the importance of timing and dose in maintaining healthy sleep patterns, which are crucial for brain health and cognitive performance.

This randomized controlled trial assessed how board games affect balance, cognition, and fall risk in community-dwelling older adults. Over eight weeks, participants who played games like Ludo, Snakes and Ladders, and Chess improved their cognitive function (measured by MMSE), balance (BBS), and mobility (DGI), while reducing fall risk. The study highlights board games as a simple and effective way to enhance physical and cognitive health in older adults, supporting safer mobility and functional independence.

This systematic review analyzed 13 randomized controlled trials to examine how fruit and vegetable consumption affects memory and attention. The results showed that regular intake, particularly over 10-12 weeks, improved memory and attention, with stronger effects observed in children and younger adults compared to older adults, who needed higher doses for similar benefits. Foods like blueberries and grapes, rich in antioxidants and polyphenols, were particularly effective. The findings highlight the cognitive benefits of dietary nutrients in fruits and vegetables, promoting brain health across age groups.

This systematic review and meta-analysis examined chamomile's effects on sleep using 10 clinical trials with 772 participants. Chamomile improved sleep quality, especially by reducing awakenings and aiding sleep onset. However, it showed no significant impact on sleep duration, efficiency, or daytime function. The studies were limited by high variability, inconsistent methodologies, and subjective measures. While chamomile appears safe and mildly effective, more robust studies are needed to confirm its benefits for cognitive health.

This systematic review examined the effects of zinc supplementation on sleep quality across eight randomized controlled trials. Zinc doses ranged from 10 to 73.3 mg/day over 4-48 weeks. Results showed improved sleep quality, particularly in adults, though impacts on sleep duration and disorders were inconsistent. Benefits were most notable at higher doses in individuals without zinc deficiency. These findings highlight zinc's potential as a safe, non-pharmaceutical option to enhance sleep, which is critical for cognitive function, mood, and memory.

This systematic review assessed the effects of magnesium supplementation on sleep quality and anxiety through 15 studies, mostly randomized controlled trials. Results showed modest improvements in sleep quality (e.g., faster sleep onset, fewer disturbances) and anxiety symptoms, particularly with higher magnesium doses or combinations with vitamin B6. Effects varied due to differences in dosage, forms, and study populations. Magnesium supplements were safe with minimal side effects, mainly mild gastrointestinal symptoms.

This study investigated how moderate-to-vigorous physical activity impacts brain structure in a sample of over 10,000 participants using MRI. Regular exercise was linked to increased brain volumes in regions such as the hippocampus, frontal lobe, and gray and white matter—key areas for memory, learning, and cognitive function. The findings suggest that even lower levels of physical activity than typically recommended can enhance brain health, supporting neuroprotection against aging and neurodegenerative diseases. While self-reported physical activity and a cross-sectional design limit causality, the results align with existing evidence connecting exercise to improved cognitive and structural brain health.

This literature review evaluates the efficacy and safety of herbal and natural supplements, including valerian, hops, kava, chamomile, melatonin, and zinc, for managing sleep disorders. Supplements like valerian and melatonin showed promising results in improving sleep quality and reducing insomnia symptoms. However, evidence for others, such as chamomile and tart cherry, is mixed. The variability in supplement quality and the risk of interactions with medications underline the need for cautious use and professional guidance.