Explore research on cognitive fitness

This statement from the American Heart Association explores how sleep disorders and disturbances affect brain health, linking issues like insomnia, sleep apnea, and fragmented sleep to conditions such as stroke, dementia, and Alzheimer’s disease. sleep regulates processes like memory consolidation, waste removal, and vascular health. Poor sleep disrupts these functions, increasing risks of neurodegeneration. Treatments like CPAP for sleep apnea show promise, but broader, long-term studies are needed. The statement emphasizes optimizing sleep as a preventative measure to protect cognitive health and improve recovery from brain injuries like stroke.

This study examined how short yoga and pranayama breaks impact cognitive function in desk-based workers during prolonged sitting. Participants performed tasks measuring attention and working memory across three conditions: uninterrupted sitting, pranayama, and yoga breaks. Results showed yoga breaks significantly improved reaction times in attention tasks (Flanker Test) compared to pranayama and sitting, although accuracy remained unchanged. Yoga and pranayama did not significantly affect working memory (N-Back Test). Findings suggest that brief, regular yoga breaks can enhance mental alertness in sedentary work environments, but effects on memory require further study.

This study investigated whether laughter yoga (LY) could improve stress-coping behaviors in first-year nursing students adjusting to university life. Participants were split into intervention and control groups, with the intervention group attending six 45-minute LY sessions. LY significantly improved coping behaviors, particularly "stay optimistic" and "problem solving," and reduced physical stress symptoms. These findings highlight LY as a promising, non-drug method to enhance mental health and adaptability in high-stress environments, potentially benefiting cognitive resilience and focus.

This randomized controlled trial examined the effects of Magnesium-L-threonate (MgT) on sleep quality and daytime function in adults with self-reported sleep problems. Over 21 days, participants taking MgT experienced significant improvements in sleep quality, particularly deep and REM sleep, as measured by both subjective reports and objective tools like the Oura ring. MgT also enhanced mood, mental alertness, and daytime productivity. The findings suggest MgT's potential for improving cognitive function through better sleep and its brain bioavailability.

This randomized controlled trial examined the effects of high-grade chamomile extract on sleep disorders in 106 menopausal women. Over four weeks, the chamomile group showed significant improvements in sleep latency (time to fall asleep), time awake after sleep onset, number of awakenings, and total sleep time compared to placebo. Chamomile also reduced anxiety levels. However, improvements in overall sleep quality and efficiency were not statistically significant. These results suggest chamomile's potential for addressing sleep issues in menopausal women, which can enhance mood and cognitive performance by improving rest.

This review highlights the significant role of physical activity (PA) in improving brain health and reducing cognitive decline, especially in workplace settings. PA enhances neuroplasticity, memory, attention, and productivity by stimulating growth factors like BDNF and reducing stress. Acute benefits include better mood and focus after exercise, while chronic activity reduces dementia risk and counters neurological diseases. The paper emphasizes integrating PA into workplace health programs, such as promoting active commuting, flexible scheduling, and exercise incentives. With tailored programs, employers can boost employee well-being, cognitive performance, and overall health outcomes.

This systematic review and network meta-analysis examined the effectiveness of different exercise types and dosages for improving sleep quality. It analyzed 58 randomized controlled trials involving 5,008 participants. Combined exercise performed four times per week for 9–10 weeks at high intensity and ≤30-minute durations showed the greatest improvements in sleep quality. Other effective types included aerobic and traditional Chinese exercises. These findings provide robust evidence for tailoring exercise programs to optimize sleep health, a key factor in memory, emotional regulation, and overall cognitive function.

This study examined the impact of obesity on disease progression, cognitive functioning, and quality of life in individuals with multiple sclerosis (MS). It followed 3,249 patients for over a decade. Obesity was associated with faster disease progression, worse cognitive performance, and more frequent MRI-detected brain lesions. These findings highlight obesity as a significant factor affecting MS outcomes, possibly due to systemic inflammation and vitamin D deficiencies related to obesity. This research emphasizes the importance of maintaining a healthy weight for managing MS and cognitive health.

This paper explores how artificial intelligence (AI) can be used to personalize ketogenic diets (KD) to optimize brain health. AI-driven approaches account for individual differences in genetics, metabolism, and lifestyle to tailor macronutrient ratios and dietary adjustments. By enhancing ketone production, reducing inflammation, and improving mitochondrial function, personalized KDs have the potential to improve cognitive performance and protect against neurological diseases like Alzheimer's. AI applications like real-time biomarker tracking and microbiome analysis further refine this dietary intervention.

This clinical review examines how physical activity impacts the prevention and management of neurodegenerative diseases like Alzheimer’s, Parkinson’s, and dementia. Regular exercise enhances brain plasticity by promoting neurogenesis, improving vascular health, and reducing systemic inflammation. Studies show up to a 45% reduction in dementia risk and significant improvements in motor and cognitive symptoms in Parkinson's patients. Physical activity is a low-cost, non-pharmacological strategy for mitigating age-related brain decline.

This perspective article highlights the critical link between childhood literacy and lifelong physical, mental, and social-emotional health. Research shows that children exposed to books and reading early in life achieve better health outcomes, including lower risks of chronic illnesses, improved mental health, and enhanced empathy. Programs like Reach Out and Read demonstrate how pediatric healthcare settings can promote literacy, significantly boosting children’s cognitive development and school readiness. Reading interventions tailored for low-income families show significant success, underlining the need for a healthcare-education partnership to address declining literacy rates and their health consequences.

This study investigated the impact of sleep regularity (consistent bedtimes, wake-up times, and time in bed) on cardiometabolic health in middle-aged adults. It showed that irregular sleep patterns are linked to higher risks of obesity, blood pressure issues, and glucose regulation problems. Importantly, physical activity mitigated some negative effects of irregular sleep. The findings underscore the value of maintaining regular sleep patterns for metabolic health, which indirectly supports better brain function and long-term cognitive performance.

This large, multi-site randomized controlled trial tested the effects of four brief self-administered mindfulness exercises—body scan, mindful breathing, loving-kindness meditation, and mindful walking—on stress reduction. Results showed all mindfulness exercises reduced self-reported stress compared to an active control condition (listening to a neutral story), with the body scan being the most effective. The study supports the use of short mindfulness practices as practical tools for managing stress in everyday life, particularly when longer interventions are not feasible.

This study investigated how consistent sleep-wake times (sleep regularity) affect professional rugby athletes during pre-season training. Athletes with regular sleep schedules had significantly longer total sleep durations, averaging 24 more minutes per night, and fewer nighttime wake episodes. They also showed trends toward higher sleep efficiency. Maintaining consistent sleep routines could improve recovery, physical performance, and cognitive function by enhancing sleep quality, particularly during intense training periods.

This systematic review examines the relationship between sleep disturbances and cognitive outcomes in people with multiple sclerosis (MS). Analyzing 35 studies, it identifies links between poor sleep and cognitive impairments, such as slowed information processing and memory issues, particularly when sleep is objectively measured. Self-reported sleep data showed weaker associations. sleep disorders like insomnia and restless legs syndrome are prevalent in MS and worsen cognitive fatigue. These findings emphasize the need for managing sleep to improve cognitive health in MS.

This research explored the effects of sleep/wake regularity and acute stress on cognitive functions like memory, flexibility, and inhibition over a 21-day period using an app-based study with 227 participants. Findings revealed that consistent sleep patterns are linked to fewer stress events and better cognitive inhibition under stress. However, high stress exposure led to slower responses even in those with regular sleep schedules. Regularity in sleep preserved adaptive responses to stress, emphasizing the importance of stable sleep patterns for managing stress and maintaining cognitive performance.

This systematic review assessed the relationship between social-engagement and well-being among older adults. Analyzing 42 studies, the review confirmed that higher participation in social activities, such as volunteering or group interactions, is linked to improved psychological well-being. Benefits include enhanced life satisfaction, positive emotions, and reduced depression. However, the impact varies based on activity type, intensity, and individual factors like age or gender. These findings highlight social-engagement as a modifiable factor for healthier aging.

This narrative review explores the psychological benefits of physical activity and sports, emphasizing their role in mental health and emotional resilience. Regular participation in sports fosters mood regulation, stress-management, and cognitive enhancement by triggering neurochemical changes in the brain. It also builds resilience by exposing individuals to structured challenges, promoting social interactions, and strengthening coping mechanisms. However, the paper also warns of risks such as exercise addiction, highlighting the need for balance. Its insights advocate for integrating physical activity into mental health strategies to enhance overall well-being.

This review highlights the potential of prebiotics in promoting cognitive resilience, defined as the ability to maintain or regain cognitive function under challenging conditions like stress, poor sleep, or unhealthy diets. Prebiotics support beneficial gut bacteria, which produce compounds that reduce inflammation and enhance brain health. The review emphasizes that while preclinical and limited human studies show promising effects, such as improved memory and stress resilience, evidence remains inconclusive. Future research should target vulnerable populations, such as those experiencing chronic stress or aging-related cognitive decline, to better understand prebiotics' role in mitigating cognition-taxing factors.

This systematic review and meta-analysis investigated alcohol's impact on sleep architecture in healthy adults. Low alcohol doses delayed REM sleep onset and reduced its duration, with effects worsening at higher doses. High doses shortened time to fall asleep but disrupted subsequent REM sleep. Total sleep time and efficiency showed no consistent changes. Alcohol’s sedative effects initially promote sleep, but later disruptions impair memory consolidation and cognitive function. These findings highlight alcohol's detrimental impact on restorative sleep, particularly REM phases crucial for brain health.

This systematic review examined how whole-diet interventions affect memory and cognition in older adults (aged 60+). It analyzed 23 studies focusing on randomized controlled trials of comprehensive dietary plans rather than single nutrients. While some studies reported modest improvements in memory and cognitive function, particularly with Mediterranean or MIND diets, the results were inconsistent. Multidomain interventions that combined diet with physical or cognitive activities showed more promise. The findings underscore the potential of lifestyle changes to support brain health but highlight the need for more robust and well-designed trials to confirm these effects.

This study analyzed the effects of physical activity on sleep architecture and mood in natural settings using wearable devices to track 82 young adults over six months. Regular physical activity, including low- and moderate-to-vigorous intensity, improved sleep quality by increasing non-REM sleep and delaying REM onset. Sedentary behavior showed the opposite effects, reducing restorative sleep and increasing stress. Physical activity also enhanced morning mood, with better energy and reduced stress, demonstrating its dual role in promoting both mental and physical health through improved sleep.

This study analyzed the MIND diet's effects on brain health through gene expression changes in the prefrontal cortex. Researchers identified a transcriptomic profile of 50 genes associated with the diet. Higher MIND diet adherence correlated with slower cognitive decline and lower dementia risk, mediated by specific genes involved in neurogenesis, inflammation, and vascular health. These findings highlight how diet can influence brain molecular pathways, offering insights into dementia prevention and cognitive health improvement.

This review discusses the newly discovered glymphatic system, which clears waste from the brain and helps maintain cognitive health. physical-exercise appears to enhance the system's function by boosting the clearance of harmful proteins like amyloid-beta, implicated in Alzheimer’s disease. Exercise also increases the expression of AQP4, a protein critical for the glymphatic system's operation. Combined with sleep, which also supports glymphatic activity, exercise contributes to improved memory, reduced neuroinflammation, and overall brain resilience. These findings suggest exercise as a non-drug strategy to prevent cognitive decline and neurodegenerative diseases.

This study explored the relationship between musical practice and cognitive health in older adults using data from the UK-based PROTECT cohort. It analyzed self-reported musical experiences (playing instruments, singing, and listening to music) and their impact on cognitive functions like working memory and executive function. Playing instruments, especially the keyboard and brass instruments, correlated with better memory and reasoning abilities. Singing also improved executive function. These findings support the idea that lifelong musical engagement builds cognitive reserve, potentially reducing the risk of cognitive decline in aging.

This study investigated how proficiency in various video game genres impacts cognitive functions and empathy in early adulthood. Using tests for memory, reaction time, and empathy, the findings showed that different genres yield unique cognitive benefits. For example, role-playing games (RPGs) improved verbal working memory and visuospatial memory but were linked to reduced empathy. Puzzle games enhanced visuospatial working memory, and action games boosted attentional speed and hand-eye coordination. The results indicate that video games can target specific cognitive abilities, offering potential applications in training and rehabilitation. However, the relationship between gaming and empathy remains complex and warrants further study.

This study explores how learning a second language (L2) in adulthood affects brain structure, focusing on white matter changes. Researchers followed Arabic speakers learning German intensively for six months. They observed significant increases in white matter connectivity within the brain's language regions, especially in the second half of the study. Interestingly, the connectivity between the two brain hemispheres decreased, suggesting the brain optimizes its network for L2 learning by reducing reliance on cross-hemisphere communication. These structural changes correlated with improvements in language proficiency, highlighting the brain's adaptability and the cognitive benefits of language acquisition.

This study explored the effects of cannabidiol (CBD) on anxiety and sleep disorders in 72 adult patients over three months. Patients received daily doses of CBD (25-175 mg), tailored to their symptoms. Anxiety scores improved significantly within the first month for 79% of participants and remained lower throughout the study. sleep scores improved initially for 67% of patients but showed fluctuations over time. CBD was well tolerated with minimal side effects, such as fatigue and mild sedation. The findings suggest CBD may aid anxiety and, to a lesser extent, sleep issues, with potential applications for mental health care.

This study reviews hand grip strength (HGS) as a potential new "vital sign" for assessing overall health. HGS, measured using a handheld dynamometer, is linked to muscle function and predicts risks for conditions like heart disease, diabetes, osteoporosis, and even cognitive decline. Lower grip strength is associated with increased hospitalization and mortality. The review highlights variations in HGS across populations, emphasizing its utility as a quick, non-invasive health indicator. While the evidence is strong, standardization across different demographics remains a challenge.

This study compared the cognitive performance of action video game players (AVGPs) and non-gamers (NGs) after a cognitively fatiguing task (45-minute Stroop test) or a control condition (resting). AVGPs showed superior spatial working memory and attention on complex tasks but no advantage on simple attention tasks. Cognitive fatigue did not affect AVGPs differently from NGs, and both groups improved task-switching performance after the fatigue intervention. The findings suggest that while AVGPs may excel in demanding cognitive environments, they are not uniquely resistant to cognitive fatigue. This highlights how gaming can enhance specific cognitive skills but may not confer broader resilience.

This review explores the psychological and neural mechanisms underpinning social connections, emphasizing their role in mitigating stress, improving emotional well-being, and enhancing resilience. Social interactions activate brain reward systems, fostering shared understanding and strengthening relationships. Chronic isolation disrupts these systems, leading to cognitive and emotional challenges. The study highlights the importance of fostering social bonds to combat loneliness and its negative effects on brain health and cognitive performance.

The sleep Foundation article provides strategies for resetting one's sleep routine to enhance sleep quality and overall health. It emphasizes the importance of a consistent sleep schedule, even on weekends, to regulate the body's internal clock. Gradual adjustments to bedtime, in 15-minute increments, are recommended to facilitate a smoother transition. The article highlights the role of light exposure in aligning the circadian rhythm, suggesting increased daylight exposure during waking hours and minimizing artificial light before bedtime. Creating a relaxing pre-sleep routine and optimizing the sleep environment—keeping the bedroom cool, dark, and quiet—are also advised. Improving sleep quality is crucial for brain health, as it supports cognitive functions like memory consolidation and decision-making. Implementing these evidence-based strategies can lead to better sleep hygiene and enhanced cognitive performance.

This cohort study validated the Brain Care Score (BCS), a 21-point tool assessing physical, lifestyle, and social factors to predict dementia and stroke risk. Using data from nearly 400,000 UK Biobank participants, higher BCS scores were significantly associated with reduced dementia and stroke risks, especially in younger individuals. A 5-point BCS increase correlated with 14% and 40% lower dementia and stroke risks, respectively. These findings suggest practical applications for BCS in guiding preventive brain health strategies.

This systematic review analyzed 58 studies on breathing practices for reducing stress and anxiety. Effective techniques were slow breathing, diaphragmatic breathing, and guided breathwork with sessions lasting over 5 minutes and repeated long-term practice. Fast breathing alone and poorly instructed techniques were less effective. Key mechanisms include enhancing parasympathetic activity and stabilizing brain rhythms. These findings underscore the value of intentional breathing as a cost-free, scalable tool to support mental health and cognitive resilience, though quality and consistency in research vary.

This study examined how people's natural preference for mornings or evenings (chronotype) and the consistency of their sleep schedules affect their sleep quality and duration. Results showed that individuals who identify as "morning types" tend to sleep better, fall asleep faster, and have more consistent bedtimes and wake times. Regular wake times were especially linked to better sleep efficiency and reduced daytime tiredness. These findings highlight the importance of aligning sleep schedules with natural rhythms and maintaining consistency, especially for those with daytime work schedules. Stable sleep patterns support cognitive function, mood, and overall health by improving sleep quality and reducing fatigue.

This study examined how engaging in healthy lifestyle behaviors impacts quality of life (QoL) over 7.5 years in people with multiple sclerosis (MS). Behaviors analyzed included a healthy diet, physical activity, meditation, smoking abstinence, and vitamin D supplementation. Findings revealed that a healthy diet and regular physical activity were consistently associated with improved mental and physical QoL. Engaging in three or more behaviors provided the most significant QoL benefits, suggesting a cumulative effect. This highlights the importance of multimodal lifestyle interventions in MS management for sustained cognitive and physical health.

This study investigated the relationship between light exposure and sleep quality, timing, and daytime alertness in 59 UK adults using wearable light sensors and sleep diaries. It found that exposure to bright light in the morning reduced sleep inertia (morning grogginess) and improved daytime alertness, while excessive light exposure in the evening and during sleep delayed bedtime and increased sleep onset latency. Most participants failed to meet recommended light exposure levels, highlighting the importance of well-timed light exposure to support circadian health, sleep quality, and cognitive function.

This study examined how a dyadic cooking intervention could improve well-being and cooking competence in older adults with subjective cognitive decline (SCD) and their caregivers. Over five weeks, participants attended cooking classes that used step-by-step, accessible methods. Results showed significant improvements in well-being for both older adults and caregivers, as well as increased cooking skills for the older adults. These findings highlight how shared, meaningful activities can enhance mental and emotional health in aging populations.

The PROMOTe study, a placebo-controlled randomized trial, investigated whether a prebiotic supplement could improve cognition in healthy older twins. Over 12 weeks, one twin from each pair received protein supplementation with a prebiotic, while the other received protein with a placebo. Cognitive function, measured by the CANTAB battery, improved significantly in the prebiotic group compared to placebo. Despite more adverse events in the prebiotic group, compliance was high. These findings suggest that prebiotics can positively influence cognitive performance, likely through gut-brain axis mechanisms, in older adults with low protein intake.

This systematic review and meta-analysis examined the link between social and cognitive activities and brain structure across the lifespan. The study analyzed 43 studies, finding that engaging in social and cognitive activities was modestly associated with brain health markers like larger hippocampal volumes and better white matter integrity. However, the findings were inconsistent due to methodological differences. These results suggest that maintaining an active social and cognitive life may support brain health and slow cognitive aging.

This systematic review examined the MIND diet's effects on cardiometabolic health. Combining elements from Mediterranean and DASH diets, the MIND diet emphasizes plant-based foods like berries, leafy greens, and whole grains while limiting unhealthy foods. Studies reviewed included observational and randomized controlled trials (RCTs) and showed significant improvements in markers such as waist circumference, BMI, blood sugar, and cholesterol. Some studies indicated reduced risks for diabetes, stroke, and inflammation. While results are promising, variations in study quality and design mean further research is needed. The MIND diet's cardiometabolic benefits complement its established role in cognitive health.

This systematic review explored the cognitive benefits of digital foreign language learning. The findings showed that learning a language using digital tools can improve problem-solving, memory, and multitasking. Activities engaging multiple senses, such as combining visual and tactile tasks, proved particularly effective. However, printed materials often outperformed digital resources for long-term vocabulary retention. Approaches like digital games and flipped classrooms fostered positive emotions and improved cognitive engagement, benefiting vocabulary and writing skills.

The University of Utah's article "Why At Least 7 Hours of sleep Is Essential for Brain Health" emphasizes the critical role of sufficient sleep in maintaining overall health, particularly brain function. It highlights that sleep facilitates the brain's restoration and repair processes, including the clearance of toxins via the glymphatic system. Adequate sleep is also vital for memory consolidation, integrating new information into long-term memory, and enhancing cognitive performance. Chronic sleep deprivation is linked to serious health issues such as obesity, hypertension, type 2 diabetes, stroke, neurodegenerative disorders, depression, and impaired stress-management.Prioritizing at least seven hours of quality sleep each night is crucial for brain health and cognitive performance. Adopting good sleep hygiene practices—such as maintaining a consistent sleep schedule, creating a restful environment, and limiting exposure to screens before bedtime—can support this goal. Given the University of Utah's reputable standing and the evidence presented, these recommendations are credible and practical for individuals seeking to enhance their brain health.

This systematic review analyzed the efficacy of dietary supplements and alternative therapies for weight loss by evaluating 315 randomized controlled trials (RCTs) from a pool of 20,504 citations. The study found that the majority of these trials had methodological inconsistencies and high risks of bias. Only 52 (16.5%) of the reviewed studies were classified as high quality, and among these, just 16 (31%) showed significant weight loss differences, ranging from 0.3 to 4.93 kg. The findings suggest that most dietary supplements and alternative weight loss therapies have limited reliable evidence supporting their effectiveness. The authors emphasize the need for more rigorous, well-designed clinical trials.

This study evaluated how different 5-minute interventions—mindful breathing, slow breathing, fast breathing, and listening to music—affected muscle tension and executive function during psychological stress in 48 adults. Slow breathing significantly improved men's executive function (accuracy and reaction time) in the Stroop Test, likely due to better oxygenation and reduced respiratory rate. However, neither breathing exercises nor music influenced muscle tension significantly. Women showed no marked changes in cognitive function across interventions, highlighting physiological differences. These findings suggest slow breathing could enhance cognitive resilience under stress for men but may not suit everyone equally.

This study explored how adherence to the Mediterranean diet impacts mental and cognitive health, sleep quality, and quality of life among older adults in Sicily. Researchers found that individuals closely following this diet had lower odds of cognitive impairment and depressive symptoms and were more likely to report good quality of life and sleep quality. The Mediterranean diet, rich in fruits, vegetables, whole grains, fish, and olive oil, may promote brain health by reducing inflammation, enhancing brain plasticity, and supporting neurogenesis, crucial for cognitive resilience and successful aging.

This study analyzed how adherence to the MIND diet—combining elements of the Mediterranean and DASH diets—affects dementia risk. Using data from three cohort studies and a meta-analysis, the research found that individuals who followed the MIND diet closely had a lower risk of developing dementia. The diet emphasizes foods like leafy greens, berries, nuts, and whole grains while limiting red meat, butter, and sweets. These findings suggest that dietary patterns rich in antioxidants and anti-inflammatory nutrients may support brain health and cognitive longevity.

This cross-sectional study investigated the relationship between the time from dinner to bedtime (TDB) and sleep quality in young Japanese adults. It found that a shorter TDB (less than 4 hours) was associated with longer sleep latency (time to fall asleep) and slightly improved sleep efficiency, though the latter was less conclusive. Longer TDB (over 4.95 hours) resulted in faster sleep onset. These results suggest that eating dinner too close to bedtime may interfere with sleep onset, while waiting 4-5 hours before sleeping may optimize certain sleep parameters. The study highlights the importance of meal timing in improving sleep quality and overall health.

The sleep Foundation article examines how light exposure affects sleep quality and its subsequent impact on brain health and cognitive performance. It explains that light exposure, particularly blue light from electronic devices, can suppress melatonin production, a hormone that regulates sleep-wake cycles, leading to difficulties in falling asleep and maintaining restful sleep. Disruptions in sleep can impair cognitive functions such as memory consolidation, attention, and decision-making. To enhance sleep quality and support brain health, the article recommends minimizing exposure to screens before bedtime, using dim lighting in the evening, and creating a dark sleeping environment. These suggestions are based on scientific research highlighting the importance of light management in maintaining healthy sleep patterns and optimal cognitive function.

This study investigated the benefits of learning a second language, focusing on how it might enhance cognitive functions like attention and task management. Using tests like the Simon and Flanker tasks, researchers found that bilingual students with higher proficiency in their second language performed better in executive function tasks, such as ignoring distractions and monitoring their environment. The findings support the idea that bilingualism and second language learning strengthen the brain's ability to handle complex tasks, though the degree of benefit varies based on individual experiences with the second language.

This systematic review explored how rising ambient temperatures affect sleep quality and quantity. The review found consistent evidence that higher nighttime temperatures negatively impact sleep duration and quality, with greater effects in warmer regions, during summer, and among vulnerable groups like older adults. Poor sleep, linked to impaired cognitive function and health, highlights the need for strategies to mitigate heat exposure as global temperatures rise, such as cooling technologies or better urban design.

The sleep Foundation article examines the impact of sleep deprivation on cognitive functions, highlighting that insufficient sleep impairs attention, alertness, concentration, reasoning, and problem-solving abilities. Chronic sleep deprivation is associated with long-term cognitive decline and an increased risk of neurodegenerative diseases like Alzheimer's. To enhance brain health and cognitive performance, the article recommends prioritizing quality sleep by maintaining a consistent sleep schedule, creating a restful sleep environment, and addressing sleep disorders such as insomnia or sleep apnea. These recommendations are supported by extensive scientific research underscoring the critical role of sleep in cognitive function and overall brain health.

The sleep Foundation article "Melatonin: Usage, Side Effects, and Safety" provides an in-depth look at melatonin, a hormone produced by the pineal gland that regulates sleep-wake cycles. It discusses melatonin's role in circadian rhythms and its use as a supplement to address sleep disorders like insomnia and jet lag. The article outlines appropriate dosages, potential side effects—including headaches, dizziness, and daytime drowsiness—and emphasizes the importance of consulting a healthcare provider before starting supplementation. Regarding brain health and cognitive performance, the article notes that melatonin's primary function is to regulate sleep, which is crucial for cognitive functions such as memory consolidation and maintaining attention. By improving sleep quality, melatonin indirectly supports these cognitive processes. However, the article does not provide specific evidence directly linking melatonin supplementation to enhanced cognitive performance.The sleep Foundation is a reputable source for sleep-related information, and the article offers a balanced view of melatonin's benefits and potential risks. It suggests that lifestyle changes, such as maintaining a consistent sleep schedule, creating a comfortable sleep environment, and limiting exposure to screens before bedtime, can improve sleep quality and, consequently, cognitive health. While melatonin supplements may aid sleep onset, they should be used under medical supervision, especially since the article does not present detailed evidence of direct cognitive benefits.

The sleep Foundation article explores the bidirectional relationship between exercise and sleep, highlighting how regular physical activity can enhance sleep quality and, in turn, support brain health and cognitive performance. Engaging in moderate aerobic exercise has been shown to increase slow-wave sleep, the deep sleep phase essential for memory consolidation and overall cognitive function. Exercise also helps regulate circadian rhythms, promoting consistent sleep patterns. While vigorous exercise close to bedtime may disrupt sleep for some individuals, moderate activity earlier in the day is generally beneficial. To optimize brain health, incorporating regular physical activity into one's routine is recommended, as it not only improves sleep quality but also directly enhances cognitive abilities. These insights are supported by current scientific research, underscoring the importance of exercise in maintaining both sleep health and cognitive function.

This review discusses the significant role of nutrition, particularly the Mediterranean diet, in reducing dementia risk and supporting brain health. The Mediterranean diet, rich in fruits, vegetables, whole grains, healthy fats, and moderate fish intake, is linked to slower cognitive decline and a lower risk of dementia. Its benefits may arise from improved vascular health, reduced inflammation, and positive impacts on the gut-brain axis. Promoting such dietary habits early in life can lead to long-term cognitive health benefits and reduced neurodegeneration risks.

The sleep Foundation article examines how alcohol consumption affects sleep quality and, consequently, brain health and cognitive performance. While alcohol may initially promote sleep by inducing drowsiness, it disrupts sleep architecture by reducing rapid eye movement (REM) sleep and causing sleep fragmentation, leading to non-restorative rest. Chronic alcohol use can result in persistent sleep disturbances, which are linked to cognitive impairments such as memory deficits and decreased executive function. To enhance brain health, it is advisable to limit alcohol intake, especially in the hours preceding bedtime, to preserve sleep quality and support optimal cognitive function. 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 the role of magnesium in sleep health, noting that this essential mineral supports nerve and muscle function, bone development, and heart rhythm regulation. Adequate magnesium levels are associated with improved sleep quality, longer sleep duration, and reduced daytime fatigue. Deficiency in magnesium may lead to sleep disturbances, including difficulty falling asleep and frequent awakenings. To enhance sleep and, consequently, brain health, the article recommends consuming magnesium-rich foods such as seeds, nuts, leafy greens, beans, and rice. For individuals unable to meet their magnesium needs through diet alone, supplements may be considered, with a general guideline to limit intake to 350 milligrams per day to avoid adverse effects. These recommendations are grounded in current nutritional science, emphasizing the importance of magnesium in maintaining healthy sleep patterns and cognitive function.

The sleep Foundation article "The Best Temperature for sleep" discusses how bedroom temperature affects sleep quality. It recommends maintaining a bedroom temperature around 65°F (18.3°C), with a suggested range between 60-67°F (15.6-19.4°C), to support the body's natural thermoregulation during sleep. A cooler environment facilitates the body's core temperature drop, promoting better sleep onset and maintenance. The article also notes that individual preferences may vary, and adjustments should be made accordingly.Maintaining an optimal sleep environment is crucial for brain health and cognitive performance, as quality sleep enhances memory consolidation and cognitive functions. To improve sleep quality, it's advisable to keep the bedroom cool, use breathable bedding, and establish a consistent sleep routine. Given the sleep Foundation's expertise and the evidence provided, these recommendations are credible and practical for enhancing sleep and cognitive health.

This systematic review and meta-analysis examined the effects of vitamin D supplementation on asthma management, analyzing 20 randomized controlled trials with a total of 2,225 participants (1,155 children, 1,070 adults). The study aimed to determine whether vitamin D reduces asthma exacerbations requiring systemic corticosteroids and improves symptom control. The results showed no significant impact of vitamin D supplementation on reducing exacerbation risk or improving lung function. A single study suggested potential benefits from calcidiol (a form of vitamin D), warranting further research. The study highlights that individuals with severe asthma and profound vitamin D deficiency were underrepresented, limiting conclusions for these subgroups.

This review highlights the health benefits of nuts, emphasizing their rich composition of proteins, unsaturated fats, vitamins, and antioxidants. Regular nut consumption is linked to reduced risks of chronic diseases, such as cardiovascular issues, obesity, and neurodegenerative conditions. Nuts, particularly those with their skins intact, have bioactive compounds that combat oxidative stress and inflammation. Their diverse nutrients, like vitamin E, magnesium, and polyphenols, promote brain health and may slow cognitive decline.

The article "Neurocognitive effects of stress: a metaparadigm perspective" examines how overwhelming stress impacts the hippocampus, a brain region essential for learning and memory. It details stress-induced changes at the cellular level, such as alterations in synaptic plasticity, neuronal activity, dendritic structure, neurogenesis, and neurodegeneration. Behaviorally, stress impairs cognitive tasks like verbal recall and spatial memory while enhancing emotional tasks, including fear conditioning. These effects are primarily attributed to elevated glucocorticoid levels acting on hippocampal neurons rich in corticosteroid receptors. The authors critically assess the glucocorticoid hypothesis and propose a metaparadigm approach to monitor stress effects through real-time neural activity markers, aiming to understand individual differences and advance stress research.This research underscores the detrimental impact of chronic stress on brain health and cognitive performance, highlighting the importance of stress-management strategies. Engaging in regular physical activity, practicing mindfulness meditation, and ensuring adequate sleep can mitigate stress effects and support hippocampal function. Given the article's publication in Molecular Psychiatry, a peer-reviewed journal, its findings are credible and offer valuable insights into the neurocognitive consequences of stress.

This study explores the potential for personalized diets to treat Alzheimer's disease (AD), the most common form of dementia. It highlights the role of nutrients, such as vitamin D, omega-3 fatty acids, selenium, and plant-based extracts (e.g., Ginkgo biloba, Panax ginseng, Curcuma longa), in slowing cognitive decline and providing neuroprotection. The research underscores how nutrition might influence brain health by mitigating oxidative stress and inflammation, critical factors in AD progression. Personalized diets, particularly those rich in antioxidants and anti-inflammatory compounds, could complement existing treatments and offer a novel approach to managing neurodegenerative disorders.

The NHS article "Melatonin: a hormone used for sleep problems" provides comprehensive information on melatonin, a hormone produced by the pineal gland that regulates sleep-wake cycles. It details melatonin's primary use in treating short-term sleep issues like insomnia, particularly in individuals aged 55 and over, and occasionally in children under specialist care. The article outlines appropriate dosages, potential side effects—including headaches, nausea, and drowsiness—and advises against alcohol consumption while taking melatonin, as it can diminish the hormone's effectiveness. Regarding brain health and cognitive performance, the article does not explicitly discuss melatonin's impact. However, by facilitating better sleep, melatonin may indirectly support cognitive functions such as memory, attention, and overall mental well-being, as quality sleep is crucial for these processes. The NHS, as a reputable healthcare provider, offers credible information, but the article lacks specific evidence linking melatonin use to direct cognitive enhancements.For lifestyle changes to improve brain health, the article emphasizes good sleep hygiene practices: maintaining a consistent sleep schedule, creating a restful environment, and avoiding stimulants before bedtime. These strategies can enhance sleep quality, thereby supporting cognitive function. While melatonin supplementation may assist with sleep onset, it should be used under medical supervision, especially since the article does not provide detailed evidence of its direct benefits on brain health.

This systematic review evaluated the effectiveness of physical activity (PA) in reducing symptoms of depression, anxiety, and distress across various populations. PA, including aerobic, resistance, and mind-body exercises, showed medium to large benefits, particularly for individuals with depression, pregnant women, and those with chronic illnesses. Higher-intensity exercises yielded greater effects. The findings suggest PA as an accessible, effective tool for mental health, often comparable to psychotherapy and medication.

This scoping review analyzed 16 studies on breathwork interventions for adults diagnosed with anxiety disorders. Techniques like diaphragmatic breathing, capnometry-assisted respiratory training, and heart rate variability biofeedback showed significant improvements in anxiety symptoms and panic severity. Effective interventions often targeted slow, deep breathing to enhance parasympathetic activity and emotional regulation. However, results varied due to inconsistent protocols and sample sizes. The findings support breathwork as a low-cost, accessible tool for managing clinical anxiety, highlighting the need for standardized practices to optimize outcomes.

This study explored the effect of indoor night noise on sleep quality in older adults (≥60 years) using objective measures like actigraphy and subjective questionnaires. Results showed that higher noise levels negatively impacted sleep efficiency, increased sleep onset latency, wake after sleep onset, and sleep fragmentation. The findings suggest that reducing indoor noise could improve sleep quality and reduce risks of diseases such as diabetes, cardiovascular conditions, and cognitive decline, emphasizing the need for quieter sleeping environments.

This study investigated the effects of caloric restriction (CR) and unsaturated fatty acid (UFA) intake on memory in elderly adults. Over three months, participants reducing calorie intake by 30% experienced significant memory improvements, while those increasing UFA intake or maintaining their usual diet showed no changes. The CR group also had lower insulin levels and reduced inflammation, which are linked to better brain health. These findings suggest that CR might enhance memory through improved metabolic health and reduced inflammation.

This study explored the perspectives of older adults and healthcare professionals on the Mediterranean diet (MD) and its connection to gut microbiota for healthy aging. While both groups recognized the health benefits of the MD, including cardiovascular improvements, awareness of its specific role in promoting a healthy gut microbiome was limited. The study highlighted misconceptions about the MD and barriers to adoption, such as cultural differences and accessibility challenges. Enhanced public and professional education is needed to clarify the role of the MD in gut health, cognitive function, and overall aging.

This study explored the effects of a Nordic berry mixture on young mice fed a high-fat diet. Mice consuming the berry-enhanced diet showed improved spatial memory in cognitive tests like the Barnes maze, compared to high-fat diet controls. The berry diet also appeared to counteract high-fat diet-induced weight gain and liver enlargement, suggesting better metabolic health. Gut microbiota analysis revealed increased beneficial bacteria, such as Akkermansia muciniphila, linked to cognitive protection. The berry mixture also increased anti-inflammatory cytokine IL-10 in the hippocampus, which may aid brain health. These findings highlight the potential of berries to improve memory and metabolic health, mediated partly through gut-brain interactions.

This systematic review examined the effects of yoga on individuals with mild cognitive impairment (MCI) or dementia, analyzing ten studies with 421 participants. The findings suggest yoga may improve cognition, mood, balance, and sleep quality. Programs using Kundalini, chair, or Hatha yoga typically lasted 12 weeks and were compared to active or no-intervention controls. However, all studies showed a high risk of bias due to small sample sizes and inconsistent methodologies. The review highlights yoga's potential as a safe and accessible intervention to support brain health and emotional well-being, though higher-quality trials are necessary.

This study investigated how cannabidiol (CBD) impacts sleep and memory in rats. High-dose CBD increased non-REM sleep duration but altered sleep brainwave patterns by reducing the size and frequency of "ripples," key oscillations linked to memory consolidation. While simple memory (recalling individual facts) remained unaffected, cumulative memory (integrating complex information) declined after CBD use. These findings suggest CBD may benefit sleep quality but might impair specific types of memory processing, raising questions about its broader impact on cognitive function.

This research explored whether playing a musical instrument can impact cognitive abilities in later life. Using data from 420 individuals aged 70 to 82, the study found that those with more experience playing musical instruments, particularly in early life, performed better in tasks requiring processing speed and visuospatial ability. However, the rate of cognitive decline was similar regardless of musical experience. These findings suggest that benefits from musical training may reflect "preserved differentiation," where earlier cognitive advantages persist into older age, rather than slowing age-related decline.

This study investigated how changes in core body temperature (CBT) before sleep relate to nocturnal heart rate variability (HRV), an indicator of cardiac health, in poor sleepers. It found that individuals with a slower decline in CBT before sleep had higher heart rates and lower HRV during the night, reflecting reduced parasympathetic activity. This suggests that inefficient presleep thermoregulation may impair sleep quality and cardiovascular recovery, emphasizing the link between temperature regulation and brain and heart health.

This meta-analysis reviewed 12 randomized controlled trials with 785 participants to evaluate breathwork's effects on stress, anxiety, and depression. Results showed small-to-moderate reductions in self-reported stress (effect size = -0.35), anxiety (-0.32), and depression (-0.40) compared to control groups. Breathwork interventions, particularly slow-paced techniques, were effective across delivery modes (remote, in-person, or group). Findings suggest breathwork can enhance mental health and resilience by improving autonomic balance and vagal tone, but further rigorous research is needed to confirm these effects for clinical populations.

This scoping review evaluated 14 studies on Tai Chi's effects on mild cognitive impairment (MCI) and early-stage dementia. Findings suggest Tai Chi may enhance global cognitive function, memory, and executive skills, while improving balance and reducing arthritis pain. However, results on depressive symptoms and perceptual-motor skills were inconsistent. Mechanistic studies in healthy adults showed increased brain connectivity and gray matter volume with Tai Chi practice, potentially explaining its cognitive benefits. Despite promising results, variations in study quality and methodology limit conclusions. Tai Chi appears to be a safe, non-pharmacological intervention to slow cognitive decline in at-risk populations.

This meta-analysis investigated the effects of action video games (AVGs) on cognitive skills through 105 cross-sectional studies and 28 intervention studies. Results showed that AVG players significantly outperformed non-players in areas like attention, perception, and spatial cognition (effect size g = 0.64). Intervention studies demonstrated a causal link between AVG training and cognitive improvements, though with smaller effects (g = 0.30). Findings suggest AVGs enhance targeted cognitive skills, but their benefits are specific to the tasks practiced, with limited evidence of broad transfer. The study highlights AVGs’ potential for cognitive-training but cautions against generalizing their effects without further research.

This study explored the immediate effects of 7-minute breathing and meditation exercises on stress and emotional well-being in 59 undergraduate students. Both interventions reduced perceived stress, anxiety, and fatigue while increasing serenity and active emotions. Breathing exercises were particularly effective in decreasing fatigue, while meditation promoted calmness and acceptance. The findings highlight the practicality of brief, accessible practices for improving mental health and suggest these techniques can be easily integrated into daily routines to manage stress and enhance focus.

This study tested the impact of different light color changes on the human circadian system and sleep quality using precise, controlled light conditions. Sixteen participants were exposed to three light settings (baseline, blue-dim, yellow-bright) for one hour at night. Results showed no significant differences in melatonin suppression, sleep onset, or quality among the light settings, suggesting that light color changes alone are not major influencers of the circadian clock under typical room lighting. Melanopsin, a light-sensitive pigment, was reaffirmed as the primary driver of circadian responses, not cone-specific color vision pathways.

This study explored the cognitive benefits of a 10-week musical instrument training program for healthy older adults using the melodica. Participants practiced weekly in groups and at home, completing cognitive tests before and after the program. Results showed significant improvements in verbal working memory (phonological fluency) and reaction time during working memory tasks. However, improvements in other areas, like executive function and processing speed, were less pronounced, suggesting short-term training yields limited but specific cognitive benefits.

This review examines the effects of intermittent fasting (IF) on cognitive health and Alzheimer's disease (AD). IF promotes metabolic shifts, increasing ketone body use, which supports brain health by reducing inflammation, enhancing insulin sensitivity, and boosting vascular function. Animal studies show that IF reduces beta-amyloid plaques and tau protein tangles, key markers of AD, while improving memory and synaptic plasticity. Early human evidence suggests IF may improve cognitive resilience, though findings remain inconsistent and limited.

This systematic review and meta-analysis analyzed 54 randomized controlled trials to determine how chronic exercise impacts cognitive functions across different age groups. The study evaluated exercise variables (type, frequency, intensity, duration, and length) and cognitive domains (global cognition, executive function, memory, attention, and processing speed). Results showed that moderate-intensity aerobic exercise significantly enhances global cognition, while resistance training benefits executive function, and mind-body exercises like tai chi improve memory. Older adults exhibited the most notable cognitive improvements. The findings emphasize the importance of regular, tailored exercise regimens in supporting cognitive health and preventing decline.

This randomized study examined the effects of red light on sleep and mood in both healthy participants and individuals with insomnia. Red light exposure one hour before bedtime improved subjective alertness but also increased negative emotions and anxiety, especially in individuals with insomnia. While red light shortened sleep onset latency, it fragmented REM sleep and lowered overall sleep efficiency. These findings suggest red light may not be ideal for sleep, as its emotional and physiological impacts can disrupt restorative processes crucial for cognitive and emotional health.

This randomized clinical trial examined Tai Chi Chuan (TCC) versus fitness walking and a control group among 328 older adults in China with type 2 diabetes and mild cognitive impairment. After 36 weeks, TCC participants showed superior cognitive improvements, measured by the Montreal Cognitive Assessment (MoCA), compared to the other groups. TCC also improved memory and reduced biomarkers associated with aging and glucose metabolism dysfunction. These findings highlight TCC as a promising mind-body exercise for enhancing cognitive health in at-risk populations, but further research is needed to confirm its broader applicability.

This 12-week randomized, double-blind, active-controlled study investigated the effects of multi-strain probiotics on Alzheimer’s patients. The probiotic group showed a 36% increase in serum brain-derived neurotrophic factor (BDNF), reduced inflammatory marker IL-1β, and increased antioxidant enzyme activity (SOD), compared to minimal changes in the control group. These biomarkers are associated with improved neuron function and reduced neurodegeneration. While cognitive function showed a trend toward improvement, changes were not statistically significant. The results suggest that probiotics may enhance neuroprotection in Alzheimer’s disease.

This review highlights how physical-exercise boosts brain health by increasing brain-derived neurotrophic factor (BDNF) levels, which support memory, learning, and brain plasticity. It explores molecular mechanisms showing how exercise-induced BDNF promotes neurogenesis, synaptogenesis, and cognitive improvement. Evidence from animal and human studies suggests regular aerobic exercise delays cognitive decline, combats neuropsychiatric conditions, and enhances brain structure and function. These findings reinforce exercise as a non-pharmacological tool for maintaining cognitive abilities and treating brain-related disorders.

This study examined how a 15-minute walk indoors versus outdoors affects cognitive function in 30 young adults using EEG data and a cognitive task. Results showed that outdoor walks significantly improved attention and working memory, as evidenced by faster reaction times and higher P300 amplitude, a brain activity marker linked to these cognitive functions. Indoor walks, while beneficial for physical activity, did not yield the same cognitive benefits. The findings suggest that outdoor exercise provides unique mental health advantages, likely due to the restorative effects of natural environments. This research highlights the importance of combining exercise with time spent in nature for optimal cognitive and emotional well-being.

This study investigated the impact of foreign language learning on executive attention and cognitive functions in older adults (65–80 years old) through a randomized controlled trial. Participants took a 3-week intensive Spanish course. While overall cognitive improvements weren't significant, those with lower baseline cognitive performance showed gains in response inhibition, a key executive function. This suggests foreign language learning may especially benefit individuals more vulnerable to cognitive decline.

This review explores the impact of nut consumption on cognition throughout life, highlighting potential neuroprotective effects. Nuts, particularly walnuts, are rich in bioactive compounds like omega-3s, polyphenols, and antioxidants that reduce inflammation and oxidative stress, key factors in cognitive decline. Evidence suggests nuts may enhance cognitive performance and slow neurodegeneration, especially in older adults at risk of dementia. Research shows benefits in memory, attention, and processing speed, although findings vary and are limited by methodological issues. Further studies are needed to confirm the long-term cognitive advantages and clarify the mechanisms behind these effects.

This review discusses how diet and exercise interventions impact cognitive health and brain structure in older adults. It emphasizes the benefits of diets such as Mediterranean (MeDi), DASH, MIND, and weight-loss-focused approaches, highlighting their roles in reducing inflammation, oxidative stress, and supporting brain energy metabolism. Exercise modalities like endurance, resistance training, and yoga also improve cognition by enhancing brain vascularization and neuroplasticity. While evidence suggests these interventions help prevent cognitive decline, more targeted research is needed to identify the most effective strategies.

This narrative review examines the role of diet and exercise in maintaining cognition and brain health in older adults. It highlights the Mediterranean, DASH, and MIND diets, which include nutrient-dense foods like leafy greens, berries, and fatty fish, as protective against cognitive decline and neurodegenerative diseases. Exercise types such as aerobic, resistance, and combined programs are shown to promote neurogenesis, improve memory, and enhance executive function. Both interventions target systemic inflammation, energy metabolism, and vascular health, critical factors in aging.

This randomized controlled trial explored how specific nutrient-enriched formulas affect brain development, behavior, and sleep in infants from birth to two years old. The study found that infants receiving a formula high in DHA, ARA, iron, vitamin B12, folic acid, and sphingomyelin exhibited increased brain myelination, especially in key brain regions involved in learning and motor control. These infants also had better sleep outcomes and less social fearfulness by 24 months. The findings emphasize how early-life nutrition can shape brain development, potentially influencing cognitive and emotional growth later in life.

This systematic review assessed the MIND diet's influence on cognition in individuals across the dementia spectrum, including Alzheimer's disease (AD), mild cognitive impairment (MCI), and general dementia. The MIND diet combines elements of the Mediterranean and DASH diets, emphasizing leafy greens, berries, whole grains, and nuts while limiting processed foods and red meat. Studies revealed a positive correlation between adherence to the diet and improved cognitive performance, particularly in global cognition and executive function. However, results varied across cognitive domains, highlighting the need for further research to confirm these findings and refine applications for different populations.

This study explored the effects of a ketogenic diet (KD) on cognitive dysfunction and neuroinflammation in a mouse model of Alzheimer’s disease (AD). The KD improved memory and learning, reduced amyloid-beta plaques (a hallmark of AD), and decreased neuroinflammatory markers. Mechanistically, the diet activated the Nrf2/HO-1 pathway, enhancing the brain’s antioxidant defenses, while suppressing the pro-inflammatory NF-κB signaling. These results suggest that the KD may mitigate neurodegeneration by addressing inflammation and oxidative stress, two key factors in AD progression.

This systematic review and meta-analysis evaluated how spontaneous laughter affects cortisol levels, a key marker of stress. Analyzing eight studies involving 315 participants, researchers found that laughter interventions—such as watching comedy or laughter therapy—led to a significant average reduction in cortisol levels by 31.9%. Even a single laughter session reduced cortisol levels by 36.7%. The study highlights laughter’s potential to improve stress resilience by influencing the HPA axis, an important neuroendocrine system.

This study examined how light exposure behaviors influence mood, memory, sleep quality, and circadian rhythm in 301 adults. Spending more time outdoors and using tunable lights in the morning improved mood and sleep quality, while late-night mobile phone use delayed sleep schedules and worsened memory, concentration, and perceived sleep quality. Limited use of blue light filters indoors during the day also impacted circadian rhythms negatively. These findings underscore the importance of managing light exposure patterns to optimize cognitive and emotional health.

This study examined adherence to the MIND diet in 66 cognitively healthy Mexican older adults and its alignment with the diet's recommendations. The MIND diet focuses on brain-healthy foods like leafy greens, berries, nuts, and fish, while limiting processed and high-fat foods. Only 28% of participants met the recommended intake, with low consumption of foods like olive oil, red fruits, and fish. These gaps were attributed to the high cost of such foods in Mexico. However, participants consumed adequate amounts of affordable options like legumes and poultry. The study highlights the need to adapt dietary guidelines to regional and economic contexts for better adherence and cognitive health benefits.

This systematic review and meta-analysis explored the role of mind-body exercises (MBEs), like yoga and Mindfulness-Based Stress Reduction (MBSR), in preventing post-traumatic stress disorder (PTSD) in trauma-exposed populations. Analyzing six studies with 399 participants, the findings suggest MBEs had a small effect on reducing PTSD symptoms in the short term, with yoga showing slightly stronger effects than MBSR. However, the limited number of studies, small sample sizes, and potential biases necessitate caution. The research highlights MBEs as a safe, promising approach to supporting trauma recovery but emphasizes the need for more rigorous, large-scale studies.