Explore research on cognitive fitness

This cohort study evaluated the impact of dietary supplements and nutrient intake on mortality in U.S. adults. It found that dietary supplements did not significantly reduce all-cause, cardiovascular, or cancer-related mortality. Adequate nutrient intake from foods (not supplements), particularly vitamin K, magnesium, and zinc, was associated with reduced mortality risks. However, excess calcium intake from supplements was linked to increased cancer mortality. These findings highlight the importance of meeting nutrient needs through diet rather than supplements.

This systematic review analyzed various dietary patterns and their effects on cognitive health in older adults. The Mediterranean diet showed the strongest evidence for protecting against cognitive decline and dementia, attributed to its richness in fruits, vegetables, fish, olive oil, and low levels of processed foods. Other diets like DASH, MIND, and anti-inflammatory diets also demonstrated potential benefits but lacked extensive research. These diets reduce inflammation and improve cardiovascular health, which are critical for maintaining brain function during aging.

This study explored the combined effects of daytime melatonin administration and bright light exposure on alertness and body temperature. Melatonin increased sleepiness and altered thermoregulation, raising distal skin temperature. Bright light exposure, however, failed to counter melatonin-induced sleepiness or improve performance but did impact body temperature by increasing proximal and core temperature. These findings suggest melatonin regulates alertness and thermoregulation independently of light's effects, emphasizing the complexity of their interaction.

This review critically examines the effects of video gaming on cognition, brain structure, and function, highlighting both potential benefits and methodological challenges in existing research. It finds that video gaming can enhance visuospatial cognition and attention, but evidence for improvements in memory, executive function, or general cognition is inconsistent. Brain imaging studies suggest changes in regions like the hippocampus, prefrontal cortex, and parietal areas, but results vary widely due to differences in game genres and study designs. The review emphasizes the need for standardized research protocols and theoretical frameworks to better understand the mechanisms behind gaming’s cognitive impacts and guide practical applications, such as therapeutic use.

This study explored how learning a second language can positively impact the brain health of older adults. Over four months, participants underwent language training, which significantly improved global cognition, memory, attention, and executive function. Brain imaging revealed enhanced connectivity in regions linked to language processing and executive control, showcasing increased brain plasticity. These findings suggest that even in later life, the brain remains adaptable and can be strengthened through cognitive challenges like language learning, potentially delaying age-related cognitive decline and improving overall mental function.

This review explores how light influences circadian rhythms, sleep, and mood. Light exposure regulates the body’s master clock in the brain, affecting sleep timing, quality, and alertness. Morning light advances sleep schedules, while evening light delays them, impacting melatonin levels. Excessive artificial light, particularly blue light from screens, disrupts sleep and mood. However, light therapy—exposure to bright light during specific times—can improve sleep, stabilize mood, and treat disorders like depression and circadian rhythm sleep disorders. These findings underline the importance of managing light exposure for optimal brain health and cognitive performance.

This randomized controlled trial evaluated the effects of Transcendental Meditation (TM) on stress and burnout in healthcare workers. While TM did not significantly reduce acute psychological distress compared to controls, it showed notable benefits in secondary outcomes. These included reduced emotional exhaustion (a component of burnout), anxiety, and insomnia after three months of practice (20 minutes twice daily). These findings highlight TM as a promising, non-invasive method to mitigate chronic stress and support mental health, particularly for professionals facing occupational stress.

This review explores how exercise, sports, and performance arts improve cognition through skill acquisition. Activities that require learning new skills, such as dance, sports, or playing a musical instrument, enhance cognitive functions like memory, attention, and problem-solving by engaging the brain in physical and mental challenges. Unlike routine exercise, skill-based activities provide long-term cognitive benefits by promoting neuroplasticity. Findings suggest that cognitive improvements depend more on the mental engagement required for skill acquisition than on the physical intensity of the activity. This highlights the potential of integrating mentally stimulating physical activities into routines to support lifelong brain health.

This review highlights how fasting benefits neurological health by altering metabolism and promoting cellular repair. Fasting enhances the brain's use of ketones for energy, reduces inflammation, and supports neuroplasticity through increased production of brain-derived neurotrophic factor (BDNF). Animal studies show fasting improves memory, protects against neurodegenerative diseases like Alzheimer's, and enhances recovery after brain injury. While human evidence is limited, fasting holds promise as a low-cost, multi-targeted therapy for brain health.

This study tested how flavonoid-rich mixed berries (blueberries, strawberries, raspberries, and blackberries) affect cognitive function and mood over six hours in young adults. Participants consuming a berry smoothie showed better accuracy and faster response times in challenging cognitive tasks, especially under fatigue, compared to a placebo. Improvements were linked to antioxidants enhancing cerebral blood flow. These results suggest berries can help sustain mental performance during demanding tasks or long work periods.

This study investigated the combined effects of GABA and l-theanine on sleep quality using animal models. The mixture significantly reduced the time it took to fall asleep and increased both REM and non-REM sleep duration compared to GABA or l-theanine alone. The combination improved brain wave patterns associated with restful sleep and enhanced expression of sleep-related receptors. These findings suggest that GABA and l-theanine together may have a synergistic effect on improving sleep, potentially benefiting cognitive function and mental well-being by supporting restorative sleep.

This study examined how early evening high- and low-intensity running sessions affect sleep in endurance-trained male runners. Both high-intensity (90% VO2peak) and low-intensity (45% VO2peak) exercise improved total sleep time and reduced wakefulness compared to no exercise, with no significant differences between exercise types. High-intensity exercise slightly increased nocturnal heart rate but did not disrupt sleep quality or efficiency. These results challenge guidelines advising against evening high-intensity workouts, suggesting that such sessions can support recovery and sleep in trained individuals.

This review examines the ketogenic diet (KD) as a potential therapy for Alzheimer’s disease (AD). KD promotes a shift from glucose to ketones as the brain's energy source, compensating for glucose metabolism impairments in AD. It reduces amyloid-beta plaques and tau tangles, decreases neuroinflammation, and enhances mitochondrial function, all of which are implicated in AD progression. Both preclinical and limited clinical studies indicate that KD may improve cognitive function and slow neurodegeneration, particularly in early stages of AD.

This systematic review and meta-analysis investigated the effectiveness of mind-body exercises (Tai Chi, Qigong, and Yoga) in reducing anxiety and depression among patients with Chronic Obstructive Pulmonary Disease (COPD). Results from 13 randomized controlled trials involving 906 participants showed significant improvements in mental health. Specifically, 30–60 minutes of exercise, 2–3 times per week for 24 weeks, was particularly effective for those over 70 years old. These exercises also improved respiratory health and quality of life, highlighting their potential as a low-cost, accessible strategy for mental and physical health in COPD patients.

This paper explores the emerging field of nutritional psychiatry, which examines the impact of diet on mental health. It highlights evidence linking poor diets to mood disorders, such as depression and anxiety, and discusses the role of nutrients like omega-3 fatty acids, vitamins, and polyphenols in brain function. The review emphasizes the need for high-quality research to establish how specific diets or nutrients influence mental health through mechanisms like gut microbiota and metabolic processes. Understanding these links could guide dietary interventions for improved mental health and cognitive performance.

This research highlights the positive impact of physical activity (PA) on brain health, emphasizing how movement fosters cognitive function, combats aging, and mitigates neurodegenerative diseases like Alzheimer's. PA promotes the release of neurotrophic factors like BDNF and other molecules from muscles, which enhance neuroplasticity, memory, and mood regulation. Mechanisms include increased neurogenesis, mitochondrial biogenesis, and epigenetic regulation. The findings affirm the ancient principle of "a sound mind in a sound body," linking exercise to lifelong cognitive vitality.

This review examines how physical activity, sports, and exercise improve cognitive functioning across various populations. It highlights that consistent physical activity enhances brain plasticity, memory, attention, and executive functions. Among children and adolescents, regular aerobic fitness improves brain structure and cognitive speed. In the elderly, exercise mitigates cognitive decline and neurodegenerative conditions like Alzheimer’s. Mechanisms like neurogenesis and increased BDNF are discussed, though further studies are required to confirm exact pathways. The paper emphasizes tailored exercise programs to optimize cognitive health for different age groups and conditions.

This review examines the role of ketogenic diets (KDs) in managing Alzheimer’s and Parkinson’s diseases. By shifting energy metabolism to ketones, KD reduces oxidative stress, improves mitochondrial function, and decreases neuroinflammation, all contributing to better brain health. Evidence from animal studies and limited human trials shows KD can improve motor and cognitive symptoms, reduce amyloid-beta plaques in Alzheimer’s, and enhance dopamine production in Parkinson’s. However, adherence challenges and potential long-term risks require further investigation.

This study investigated the effects of an 8-week second language (L2) learning program on brain plasticity, cognitive abilities, and quality of life in individuals with multiple sclerosis (MS) and healthy controls. Using brain imaging, researchers found increased gray matter volume in regions like the hippocampus and putamen in MS participants, areas linked to memory and learning. L2 learning also improved language proficiency and mental health. These findings suggest that L2 training can boost brain health, even in those with neurological conditions.

This study investigates how regular participation in sports affects attention and brain function in young adults using Event-Related Potentials (ERPs). Thirty-three participants were grouped into swimmers, karate practitioners, and irregular exercisers. Results showed that regular exercisers, regardless of sport type, had improved brain responses, as indicated by higher P3 amplitudes (linked to attention) and shorter latencies (faster cognitive processing). These findings suggest that consistent physical activity positively influences attentional resources and cognitive speed, highlighting exercise's general benefit to brain health.

This large-scale study explored how time spent in nature impacts health and well-being. Analyzing data from nearly 20,000 adults in England, the researchers found that spending at least 120 minutes per week in natural environments significantly improved self-reported health and life satisfaction compared to no nature exposure. Benefits peaked between 200–300 minutes weekly but plateaued thereafter. These findings emphasize the importance of regular, moderate nature exposure for mental and physical health, providing a measurable guideline for promoting well-being through time in green spaces.

This randomized controlled trial compared Modified Chen-Style Tai Chi (MTC) and 24-Style Tai Chi (TC-24) in 78 adults over 55 to evaluate their effects on cognitive function, balance, and physical fitness. Both styles improved cognitive scores, balance, and fitness after 12 weeks of practice, but MTC demonstrated greater enhancements due to its more complex movements, which stimulate neuroplasticity and brain-derived neurotrophic factors. Participants in MTC showed significant improvements in cognitive assessments, static and dynamic balance tests, and aerobic capacity. These findings suggest that incorporating cognitively challenging exercises like MTC into routines can offer superior brain and physical health benefits for aging populations.

This paper highlights the extensive benefits of physical-exercise on brain health, particularly its role in protecting against mental health disorders, neurodegenerative diseases like Alzheimer’s and Parkinson’s, and acquired brain injuries such as strokes. Exercise is shown to promote cognitive function and neuroplasticity through mechanisms like increased production of neurotrophic factors (e.g., BDNF), reduced inflammation, and improved brain vascularization. These findings underscore the potential of exercise as a non-pharmacological intervention to enhance brain resilience and slow disease progression.

This systematic review analyzed 14 studies on the relationship between physical activity (PA) intensity and sleep quality. Moderate-intensity exercise, such as walking and tai chi, consistently improved subjective sleep quality across age groups. Vigorous exercise, however, showed mixed results, with limited evidence supporting its benefit for sleep quality. Factors like age and exercise type influenced outcomes, with moderate activities being more effective in promoting sleep for older adults and those with mild sleep complaints. The findings reinforce moderate exercise as a practical, non-drug option for enhancing sleep, essential for cognitive recovery and mental health.

This systematic review investigates the effects of plant-based diets, such as vegan and vegetarian diets, on physical health, brain health, and cognitive function. It finds strong evidence that plant-based diets improve metabolic health, reduce inflammation, and help with weight loss in the short to medium term. These diets also influence gut microbiome diversity positively, which might affect mental and cognitive health. However, direct evidence of benefits to cognitive function or neurological health is limited. The study underscores the potential of plant-based diets as preventive measures for obesity and related diseases but highlights the need for more research on brain-related outcomes.

This systematic review analyzed 27 studies on the use of board games for educational, cognitive, and therapeutic purposes. Results showed board games improve learning, cognitive functions like memory and reasoning, and social interactions. They were also effective for specific conditions, such as reducing ADHD symptoms and enhancing physical activity. While these findings highlight board games as tools for mental and social enrichment, the limited number of rigorous studies underscores the need for further research into their broader clinical applications.

This scoping review examined eight studies investigating yoga's impact on individuals with mild cognitive impairment (MCI) or dementia. Yoga, including Hatha and Kundalini styles, improved cognitive functions like memory, attention, and executive function, alongside mood and sleep quality. Neuroimaging showed enhanced brain connectivity and reduced atrophy in key regions like the hippocampus. Despite positive outcomes, the studies varied in design, yoga styles, and intervention length, limiting conclusions. Yoga appears to be a safe, promising tool for improving cognitive and emotional health in older adults with MCI or dementia, warranting further rigorous research.

This research investigated the relationship between acquiring a second language (L2) through immersion and non-verbal cognitive abilities in children. Using a longitudinal design, the study assessed children's executive functions (like inhibitory control, attentional shifting, and working memory) before and after one year of immersion. Findings showed that better executive function skills predicted more success in L2 acquisition and improved native language skills (L1). The study highlights that L2 immersion may enhance cognitive functions, suggesting a reciprocal relationship between bilingualism and cognitive development.

This study assessed the effects of urban nature experiences (NEs) on stress using saliva biomarkers (cortisol and alpha-amylase) over an 8-week period. Thirty-six urban dwellers spent 20–30 minutes, at least three times weekly, in a green space of their choice. Results showed a significant stress hormone reduction, with cortisol dropping 21.3% per hour beyond its natural diurnal decrease. Amylase dropped 28.1% in low-activity participants (sitting or light walking). Benefits plateaued after 30 minutes, offering a practical guideline for effective "nature pills." This research validates time in nature as a measurable and impactful stress-reduction tool.

This study evaluated how high temperatures (28°C, 32°C, 36°C, and 38°C) influence sleep quality and appetite. sleep at 32°C resulted in the best quality, with the longest total sleep duration and minimal disturbances, while 36°C and 38°C led to significant declines in sleep quality, including reduced total sleep time and increased shallow sleep. High temperatures also suppressed appetite, particularly at lunch, with lower food intake and shorter meal durations. These findings highlight the impact of thermal environments on rest and nutritional behavior, vital for maintaining cognitive and physical health.

This study investigated how self-reported sleep duration affects cognitive abilities in over 10,000 adults. It found that both insufficient (less than 7 hours) and excessive (more than 8 hours) sleep impaired reasoning, verbal abilities, and overall cognition. Short-term memory was unaffected by sleep duration. On average, sleeping 4 hours per night reduced cognitive performance to levels comparable to aging 8 years. Encouragingly, sleeping closer to the optimal amount of 7–8 hours, even for one night, improved cognition. These findings suggest the importance of maintaining regular, adequate sleep to support brain health and daily problem-solving.

This mini-review highlights how high-intensity interval training (HIIT) enhances brain-derived neurotrophic factor (BDNF) levels, a protein critical for brain plasticity, memory, and learning. HIIT involves short bursts of intense exercise, which elicit higher BDNF increases than traditional moderate exercise. In both animal and human studies, HIIT boosted BDNF in the brain, supporting neuronal growth and metabolic health. These findings underscore HIIT's potential for cognitive improvement and brain health, especially in combating stress and aging-related decline.

This research explores how volunteering promotes psychological well-being through perceived generativity—feeling like a valuable contributor to others' lives. Longitudinal data from the Midlife in the United States study showed that individuals who volunteered across multiple time points experienced greater well-being compared to non-volunteers. Generativity was identified as a partial mediator, suggesting that the act of giving fosters positive self-perception and purpose, contributing to enhanced mental health, especially in older adults.

This large-scale randomized controlled trial, the VITAL study, examined whether marine-derived omega-3 fatty acid supplementation (1g/day) reduces the risk of cardiovascular disease and cancer in a general population. Over 25,000 participants (men aged ≥50, women aged ≥55) were randomly assigned to either omega-3 supplements or a placebo, with a median follow-up of 5.3 years.

The results showed no significant reduction in major cardiovascular events or invasive cancer rates in the omega-3 group compared to the placebo. However, a lower risk of myocardial infarction (heart attack) was observed, particularly in individuals with lower fish consumption. No excess risks of adverse effects, including bleeding, were detected.

Statistical significance: The study had sufficient power to detect meaningful effects, but findings were mostly null. The minor reduction in myocardial infarction warrants further investigation but does not support widespread omega-3 supplementation for cardiovascular or cancer prevention.

Limitations: The study duration may not have been long enough to capture long-term effects on cancer. The single dose used (1g/day) limits the ability to assess dose-response relationships.

This systematic review assessed 35 studies examining video games' effects on cognitive and emotional skills in healthy adults. Video games were shown to enhance cognitive abilities, including reaction times, task-switching, memory, and spatial reasoning. Puzzle and action games were particularly effective in improving task-switching and processing speed, while brain-training games enhanced memory and executive function. Emotional benefits included stress reduction and mood enhancement, especially with low-intensity games like puzzles or action games featuring stress-management components. The review highlights video games' therapeutic potential for maintaining cognitive and emotional health, with effects varying by game genre and individual player characteristics.

This systematic review synthesizes findings from 128 studies on the effects of artificial and natural light exposure on human circadian rhythms, focusing on melatonin suppression and REM sleep impacts. Evening and night-time exposure to blue light (460 nm) suppressed melatonin and delayed circadian phases, disrupting sleep. Shorter wavelengths (424 nm) had the strongest suppressive effects. Light also affected REM sleep timing. Sensitivity to light was influenced by individual factors such as age and chronotype. The review underscores the importance of reducing evening light exposure to mitigate health risks linked to circadian disruption, including sleep disorders and metabolic and mental health issues.

This study investigates the relationship between sleep regularity and cardiometabolic risk in older adults. Using a new metric called the sleep Regularity Index (SRI), researchers found that irregular sleep patterns were associated with increased risk of cardiovascular disease, obesity, hypertension, and diabetes. Irregular sleepers also showed higher levels of stress and depression. The significance lies in identifying sleep regularity as a potential early indicator and prevention target for cardiometabolic diseases, which are leading causes of disability and death worldwide. This research suggests that maintaining consistent sleep patterns may be crucial for brain health and cognitive performance, as irregular sleep can disrupt circadian rhythms and potentially impact various physiological processes.

This systematic review and meta-analysis analyzed 104 randomized controlled trials to determine the effects of music interventions on stress-related outcomes in 9,617 participants. Results showed small-to-moderate effects in reducing physiological stress markers (e.g., heart rate, blood pressure) and moderate effects on psychological stress (e.g., anxiety, restlessness). Music therapy and listening significantly improved stress levels across diverse settings. This supports music as a low-cost, accessible tool for stress reduction, which is vital for brain health and emotional well-being.

This review explores the effects of learning a foreign language on cognitive functions in older adults. It highlights that language learning enhances brain plasticity, executive functions like attention and memory, and overall mental flexibility. Studies show that even short-term language programs improve cognitive performance and social interaction. This activity is a non-pharmacological approach to maintaining brain health and may delay cognitive decline and dementia, making it a cost-effective public health strategy for aging populations.

This longitudinal observational study followed over 15,000 older adults in Hong Kong to investigate whether engaging in intellectual activities, such as reading or playing games, reduces the risk of developing dementia. Participants were free of dementia at the start and followed for six years. Results showed that those who participated in daily intellectual activities had a 29% lower risk of dementia, independent of other lifestyle and health factors. The findings suggest that intellectual engagement helps build cognitive reserve, which may protect against dementia in aging populations.

The Psychology Today article discusses magnesium's essential role in various bodily functions, including sleep regulation. Magnesium supports metabolic health, stabilizes mood, manages stress, and contributes to heart and bone health. Deficiency in magnesium is linked to insomnia and restless sleep, as the mineral helps maintain healthy levels of GABA, a neurotransmitter that promotes sleep. To improve sleep quality and, consequently, brain health and cognitive performance, the article suggests incorporating magnesium-rich foods into one's diet, such as dark leafy greens, seeds, nuts, legumes, and whole grains. These recommendations are based on scientific understanding of magnesium's role in the body, underscoring its importance in maintaining overall health and cognitive function.

This study examined the impact of brain training games (BTGs), specifically Lumosity, on cognitive performance in healthy young adults. Participants who played BTGs for 15 minutes daily over three weeks showed significant improvements in attention, memory, and processing speed compared to a control group. The study also investigated the potential role of biological markers like BDNF and ApoE in cognitive changes, but no significant associations were found. These findings suggest short-term cognitive benefits from structured brain training, though long-term effects remain unclear.

The Scientific American article explores the hypothesis that cooking was a pivotal step in human evolution, particularly in the development of larger brains. It discusses how cooking increases the caloric availability of food, which may have provided the necessary energy to support the metabolic demands of a growing brain. The article also examines the anatomical changes in early humans, such as smaller teeth and jaws, which align with a diet of softer, cooked foods. While cooking likely played a significant role in human evolution, the article notes that other factors, such as increased meat consumption and social behaviors, also contributed. For modern brain health, the article suggests that a balanced diet rich in nutrients is essential, though it does not provide specific dietary recommendations. The information is based on current anthropological research, offering a credible perspective on the evolutionary importance of cooking.

This quasi-experimental study examined the impact of 12 sessions of Hatha yoga on stress, anxiety, and depression in 52 women. Participants engaged in yoga exercises, including physical postures, breathing techniques, and meditation, for 60–70 minutes three times a week. Results showed significant reductions in stress, anxiety, and depression scores after the intervention. The findings highlight yoga as an effective, accessible complementary treatment for mental health, improving emotional well-being and resilience with regular practice.

This cohort study investigated the long-term effects of adherence to the MIND diet on cognitive function and decline in over 16,000 older women. The MIND diet emphasizes leafy greens, berries, nuts, and whole grains, while limiting unhealthy foods. Results showed that greater adherence was moderately associated with better verbal memory but did not significantly impact global cognition or the rate of cognitive decline over six years. The findings highlight the potential of the MIND diet to support certain aspects of cognitive health, particularly in aging populations.

The NIH article "The Power of Pets" explores the health benefits of human-animal interactions, highlighting that pets can decrease stress, improve heart health, and aid children's emotional and social development. Interacting with animals has been shown to lower cortisol levels and blood pressure, reduce loneliness, enhance social support, and elevate mood. Therapy animals, particularly dogs, are noted for providing comfort and support in settings like hospitals and nursing homes, helping to alleviate patients' stress and anxiety. The article also discusses ongoing research into the safety and efficacy of animal-assisted interventions, especially concerning potential germ transmission in clinical environments.Regarding brain health and cognitive performance, the article suggests that the companionship of pets can mitigate stress and loneliness, factors that negatively impact cognitive function. Engaging with pets may promote mindfulness and emotional regulation, contributing to overall mental well-being. However, while the article provides insights into the positive effects of pet ownership, it does not offer specific lifestyle recommendations for improving brain health. Given the National Institutes of Health's authoritative position and the evidence presented, the information is credible, though further research is needed to establish definitive guidelines.

This review highlights the harmful effects of chronic alcohol consumption on the brain and heart. Alcohol triggers inflammation, oxidative stress, and disruptions in cellular function, contributing to neurological disorders and heart diseases like cardiomyopathy. It impairs brain structures, causing cognitive decline and memory loss. Cytokines, especially TNF-α, play a critical role in promoting inflammation and tissue damage. The review also explores how alcohol affects the immune system and barriers like the blood-brain barrier, amplifying its detrimental effects. Understanding these pathways may lead to targeted therapies for alcohol-induced damage.

This review explores how exercise promotes neurogenesis (the growth of new neurons) in the hippocampus, a brain region critical for memory and learning. The process is mediated by brain-derived neurotrophic factor (BDNF), a protein essential for neuron survival and connectivity. Exercise boosts BDNF levels, enhancing cognitive function and emotional health. In animal studies, increased BDNF improved learning, memory, and neuroplasticity. Human studies, while indirect, show exercise's role in boosting BDNF and its link to improved brain health. The findings highlight the molecular pathways through which physical activity combats cognitive decline, stress, and neurodegeneration.

This study assessed the effects of Tai Chi on cognitive functions and daily living activities in 160 older adults with mild cognitive impairment (MCI) in Hong Kong. Participants practicing Tai Chi twice weekly for 16 weeks showed significant improvement in cognitive performance (measured by the Mini-Mental State Examination) and their ability to perform daily tasks (instrumental activities of daily living, IADL), compared to a control group with no intervention. However, while these gains were statistically significant, they were modest and within the range of potential measurement error. The findings suggest Tai Chi as a potential, accessible intervention for enhancing cognitive health and maintaining independence among older adults with MCI.

This compilation of studies from Frontiers in Human Neuroscience explores how various interventions—physical-exercise, cognitive-training, video games, and combined approaches—enhance brain plasticity and cognitive function across the lifespan. physical-exercise boosts neuroplasticity and memory, while cognitive-training and video games improve specific cognitive skills like working memory. Combined approaches show promise for multitasking abilities and executive functions, especially in older adults. However, evidence is mixed regarding the long-term transferability of these benefits, emphasizing the importance of tailored, context-specific interventions. These findings underline the potential of lifestyle activities to support cognitive health, particularly in aging populations.

This study compared brain structure and function in 13 long-term yoga practitioners and 13 matched non-practitioners. Results revealed that yoga practitioners had larger left hippocampal volumes, a brain region vital for learning and memory. Functional MRI during a memory task showed less activation in the dorsolateral prefrontal cortex, suggesting greater neural efficiency. These findings align with research on how yoga impacts cognition and stress regulation, emphasizing its potential for improving brain health, especially in memory and emotional resilience.

This review highlights ecotherapy, a therapeutic use of nature-based activities, as a vital yet underappreciated ecosystem service. It supports mental and physical health through green exercise, horticultural therapy, and exposure to natural landscapes. Benefits include reduced stress, anxiety, and depression, as well as improved mood and cognitive function. Ecotherapy also enhances recovery from illness and fosters resilience. While evidence supports its efficacy, much is correlational, and further research is needed to establish stronger causal links.

This review evaluates the effects of caffeine on sleep quality and daytime functioning. Caffeine disrupts sleep by reducing melatonin levels, shortening total sleep time, and delaying deep sleep phases. While caffeine improves alertness and cognitive performance during the day, these benefits are often a reversal of withdrawal effects, rather than a net gain. Long-term use can lead to tolerance, requiring higher doses for the same effect, which worsens sleep disruption. The findings highlight caffeine's dual role as a performance enhancer and a sleep disruptor, underscoring the need for balanced use to protect brain health and cognitive recovery.

This review highlights the profound effects of physical-exercise (PE) on brain function and well-being. PE induces neuroplasticity, enhancing memory, attention, and executive functions by promoting neurogenesis, synaptogenesis, and the release of brain-derived neurotrophic factor (BDNF). It improves psychological well-being, reducing anxiety and depression through increased neurotransmitters like serotonin. Both aerobic and resistance exercises positively affect brain structure and function. Epigenetic changes triggered by PE further enhance brain adaptability, making it a critical tool for preventing cognitive decline and improving mental health across all age groups.

This systematic review and meta-analysis examined the effects of Tai Chi and Yoga on heart rate variability (HRV) and perceived stress. Data from 17 randomized controlled trials showed that both practices significantly improved HRV markers, indicating better autonomic nervous system regulation, and reduced perceived stress with a large effect size. Yoga demonstrated more robust evidence for reducing stress and enhancing HRV compared to Tai Chi. These findings highlight the potential of these mind-body exercises to improve mental health, resilience, and stress regulation.

This study investigated caffeine consumption, its timing, and sleep quality in 880 Dutch students. Results showed that higher total caffeine consumption negatively affected sleep quality, but only in students who avoided evening caffeine use. Those who consumed caffeine in the evening had higher total intake but reported similar sleep quality, suggesting self-regulation by sensitive individuals. Chronotype (morning or evening preference) did not significantly moderate the caffeine-sleep relationship. The study emphasizes individual variability in caffeine sensitivity and the potential benefits of adjusting consumption timing to protect sleep and cognitive health.

This randomized controlled trial evaluated whether hearing laughter improves the recovery of the autonomic nervous system after a stress-inducing task. Ninety college students were divided into two groups: one listened to recorded laughter, while the other rested for five minutes after performing a stressful test. The results showed that the laughter group experienced a significant increase in parasympathetic nervous activity (indicated by heart rate variability) and a decrease in perceived stress compared to the rest group. These findings suggest that hearing laughter can help the body recover more effectively from stress, offering a simple and accessible mental health management method.

This study explored how intermittent fasting (IF) affects cognitive decline and metabolic health in estrogen-deficient rats with Alzheimer’s-like conditions. IF reduced memory loss, decreased beta-amyloid deposits in the hippocampus, and improved energy metabolism by enhancing fat utilization. It also lowered inflammation and improved lipid profiles but slightly worsened bone density and fasting insulin resistance. These findings suggest that IF might protect against cognitive decline and metabolic disturbances associated with estrogen deficiency and neurodegeneration.

This study examined how solving jigsaw puzzles (JPs) affects cognitive abilities and brain health in adults aged 50 and older. Results showed that JP-solving strongly engages multiple cognitive processes, including visuospatial reasoning, memory, and flexibility. While long-term JP activity correlated with improved cognition, a 30-day intervention alone did not yield significant cognitive benefits compared to a control group. These findings suggest that consistent and long-term engagement in cognitively demanding activities like JP-solving may protect against cognitive decline.

This study analyzed data from the Jiangsu Nutrition Study to explore the relationship between dietary magnesium intake and sleep disorder symptoms over five years. Higher magnesium intake was linked to a reduced likelihood of daytime falling asleep in women but not men. No significant associations were found with daytime sleepiness or snoring in either gender. The findings suggest magnesium may play a role in sleep regulation, particularly for women, though self-reported data and other limitations mean further research is needed.

This article highlights mindfulness meditation as a proven method for reducing stress and improving mental and physical health. Mindfulness involves focusing on the present moment without judgment, often through practices like breathing exercises or yoga. Evidence shows mindfulness-based programs like MBSR and MBCT reduce anxiety, depression, and chronic pain, and may even boost immune function. By decreasing the body's stress response and improving emotional regulation, mindfulness enhances well-being and cognitive function, making it a valuable tool for managing daily challenges.

This study examined the association between the MIND diet and parkinsonism in older adults, using data from the Rush Memory and Aging Project. Parkinsonism, which includes symptoms like tremors and slow movements, affects many older adults. The MIND diet, rich in vegetables, berries, nuts, and whole grains, was linked to a 13% reduced risk of developing parkinsonism per unit increase in diet adherence score. Participants who closely followed the diet also experienced slower progression of motor symptoms. The Mediterranean diet showed some protective effects, but the DASH diet did not. These findings suggest that the MIND diet may offer significant protection against age-related motor decline.

This review explores how various nutrients and dietary supplements impact brain function and cognitive performance. Key findings highlight the benefits of omega-3 fatty acids, flavonoids, caffeine, and creatine for improving memory, reaction time, and mood under specific conditions. However, evidence varies depending on population and context, with many studies focusing on athletes, older adults, or individuals under stress. More research is needed to establish consistent effects and optimal doses for general cognitive enhancement.

This paper explores how plasticity, variability, and age interact in second-language (L2) acquisition and bilingualism. It highlights the role of critical periods for language learning, the decline of neuroplasticity with age, and how bilingualism influences cognitive processing and brain structure. The research underscores that age impacts language learning outcomes but not uniformly; factors like motivation, experience, and neurobiological differences play critical roles. Bilingualism fosters cognitive flexibility and may protect against cognitive decline by encouraging lifelong learning and brain adaptability.

This systematic review explores how psychological stress impacts mitochondria, the cellular "powerhouses." It finds that chronic stress disrupts mitochondrial function, including energy production and cellular signaling, leading to conditions like oxidative stress and inflammation. These effects are linked to impaired brain function, emotional health, and systemic diseases. While animal studies dominate the findings, they suggest a relationship between stress and mitochondrial damage. Limited human studies imply similar trends but need better methods to confirm causality and depth.

This randomized controlled trial examined the impact of Tai Chi (TC) on cognitive performance and biomarkers in 66 older adults with mild cognitive impairment (MCI). Participants practiced TC for 50 minutes, three times weekly for six months, or were in a control group receiving health education. The TC group showed significant improvements in memory and executive function, as well as increased brain-derived neurotrophic factor (BDNF) levels, a protein linked to brain health and plasticity. These findings suggest that TC may enhance cognitive abilities and support brain health in individuals at risk of cognitive decline, likely through neuroplasticity and biochemical changes.

This systematic review and meta-analysis examined 18 randomized controlled trials with 1,654 participants to assess the impact of mindfulness meditation on sleep quality in populations with significant sleep disturbances. Compared to nonspecific active controls (like placebo-equivalent interventions), mindfulness improved sleep quality significantly both post-intervention and at follow-up. However, no significant advantage was found compared to specific active controls, such as evidence-based treatments. These findings support mindfulness as a complementary approach to addressing sleep disturbances, which are crucial for maintaining cognitive function and emotional health.

This study explored how 10 minutes of walking impacts cognitive tasks and academic performance in different age groups. Elementary through college students showed significant improvement in tasks like sequential memory and feature detection. For high school students, low-achievers demonstrated substantial gains in mathematical problem-solving, particularly in higher-order skills like analysis, after walking. These results emphasize the cognitive benefits of brief physical activity, supporting its use to enhance focus and learning. Walking's simplicity and accessibility make it a valuable tool for improving brain health and countering sedentary lifestyles.

This study explored how bedtime writing influences sleep onset. Fifty-seven healthy adults were randomly assigned to write either a to-do list of upcoming tasks or a list of recently completed tasks for five minutes before sleep. Participants who wrote detailed to-do lists fell asleep significantly faster than those who listed completed tasks. The study suggests that offloading future-focused thoughts onto paper may reduce cognitive arousal and improve sleep quality, a critical factor for brain health and cognitive performance.

This study evaluated the effects of learning multiple new skills simultaneously (e.g., Spanish, painting, and using technology) on cognitive development and functional independence in older adults. Over 15 weeks, participants in the intervention group showed significant improvements in working memory, cognitive control, and daily problem-solving abilities compared to a control group. These findings suggest that engaging in varied, challenging real-world learning activities can enhance brain function and help maintain independence during aging.

This systematic review examines how video gaming influences cognitive skills in non-problematic gamers, focusing on task-switching, attentional control, and time perception. It reveals that gaming improves the ability to alternate between tasks, maintain focus, and process rapid time intervals. Action games, in particular, enhance these skills by challenging players to manage multiple tasks simultaneously and react to dynamic environments. The studies reviewed also highlight that the benefits depend on the game genre and player engagement. While gaming improves specific cognitive functions, the transfer of these benefits to broader cognitive domains remains limited. The review underscores gaming's potential as a cognitive-training tool but calls for further research to clarify its mechanisms and applications.

This study reviews the neuroprotective effects of exercise, highlighting its ability to maintain brain health across the lifespan. Physical activity supports brain function by increasing neurotrophic factors like BDNF, enhancing hippocampal neurogenesis, and protecting the blood-brain barrier. Exercise also improves glymphatic clearance, aiding in the removal of harmful proteins such as amyloid-beta, which is linked to neurodegenerative diseases. These mechanisms contribute to better memory, mood, and cognitive resilience, even in older adults.

This meta-analysis investigated whether video game training improves cognitive abilities, reviewing 359 studies. Results showed little to no evidence that playing video games enhances overall cognitive function beyond the specific skills practiced during gaming. Improvements were limited to trained tasks, with no "far transfer" of benefits to unrelated cognitive abilities. For example, spatial skills may improve with action games, but gains do not generalize to broader intelligence or memory tasks. These findings challenge the notion of video games as universal cognitive enhancers, emphasizing that their impact is highly task-specific. The study advocates for more rigorous research to explore the nuances of gaming and cognition.

This systematic review examined the impact of environmental noise, including road, rail, and aircraft noise, on sleep. It found that noise exposure significantly disturbs sleep, leading to awakenings and reduced sleep quality. Effects were assessed through both subjective self-reports and objective polysomnography. Noise-induced disturbances can impair cognitive performance, mood, and health outcomes, such as cardiovascular risk, over time. These findings underscore the importance of minimizing noise to improve sleep and overall brain function.

This randomized controlled trial tested broadband sound ("white noise") as a non-pharmacological solution for improving sleep onset in people experiencing transient insomnia. Using a "sound blanket," researchers found that it significantly reduced the time to fall asleep (by 38%) compared to typical environmental noise. Participants who had trouble initiating sleep experienced the most benefit. These findings suggest that sound masking technology could serve as a safe and effective alternative to medications for addressing certain sleep issues.

This research explores the effects of alcohol (ethanol) on the brain's molecular, cellular, and circuit levels. It reveals how alcohol influences key brain chemicals and pathways, such as those involved in memory, learning, reward, and stress. Acute alcohol exposure affects neurotransmitter systems, leading to relaxation or intoxication. Chronic exposure can cause lasting brain changes, tolerance, and addiction. These findings help explain alcohol’s impact on behavior and cognition, including memory problems and decision-making issues. This understanding is crucial for addressing alcohol use disorders and their wide societal impacts.

This review explores how nutrition influences brain function, cognition, and emotions throughout life. Poor diets rich in saturated fats and low in nutrients like omega-3 fatty acids or polyphenols are linked to inflammation, cognitive decline, and mood disorders. Conversely, diets high in omega-3s, fruits, and vegetables help prevent or reverse these effects by reducing brain inflammation and oxidative stress. Early-life nutrition is especially critical for brain development, with long-term impacts on memory and emotional health. The findings emphasize how diet shapes brain resilience and function at every age.

This field study assessed how light exposure timing and intensity impact sleep quality and architecture in 20 young adults. Participants wore light and sleep monitors, revealing that late evening or low-intensity light exposure increased sleep disturbances, while early bright light improved slow-wave sleep (SWS) accumulation and reduced sleep onset latency. Late light exposure delayed circadian rhythms, leading to less restorative REM sleep and increased awakenings. The study highlights the importance of well-timed and adequate light exposure for maintaining optimal sleep patterns and brain health.

"Why We Sleep: Unlocking the Power of Sleep and Dreams" by Matthew Walker is a comprehensive exploration of the vital role sleep plays in our physical and mental well-being. Walker, a neuroscientist and sleep expert, highlights how sleep influences memory, learning, creativity, immune function, and emotional health.

The book delves into the science behind sleep, explaining the sleep cycles (REM and non-REM), circadian rhythms, and the impact of lifestyle choices on sleep quality. Walker discusses the dangers of sleep deprivation, linking it to increased risks of chronic diseases like Alzheimer's, heart disease, and cancer, as well as impaired cognitive and emotional functioning.

Walker also offers practical advice for improving sleep, such as maintaining a regular sleep schedule, reducing exposure to artificial light at night, and avoiding stimulants like caffeine and alcohol. The book underscores sleep's importance not just for individuals but also for society, advocating for systemic changes in work, education, and healthcare to prioritize rest.

"Why We Sleep" is both an accessible introduction to sleep science and a compelling argument for why getting enough sleep is essential for a healthy, fulfilling life.

This study explored how aerobic fitness (measured by VO2max) impacts the functional brain networks of young adults. Using brain imaging, researchers found that higher aerobic fitness levels were linked to better connectivity in brain regions that support memory, attention, and problem-solving skills. Stronger connections in these networks were also associated with higher fluid intelligence, suggesting aerobic fitness could enhance cognitive abilities. This underscores the brain-health benefits of maintaining physical fitness through aerobic exercise.

This study investigated how six 60-minute sessions of Hatha yoga, which included mindfulness meditation, influenced working memory (WM) and mindfulness in 43 participants. Results showed significant improvements in WM maintenance (Digit Span Forward) and manipulation (Digit Span Backward, Letter-Number Sequencing). Participants also reported increased mindfulness, although changes in mindfulness were not linked to WM improvements. Benefits were more pronounced in those with prior yoga experience. The findings suggest yoga enhances cognitive functions and mindfulness, though mechanisms remain unclear, and further research with larger, diverse samples is needed.

This study examined the cognitive benefits of participating in music ensembles for older adult musicians. Using neuropsychological tests, researchers found that musicians in ensembles had better memory, verbal fluency, and visual memory compared to those who did not play in groups. These activities involve multitasking, coordination, and social interaction, which stimulate brain areas responsible for memory and executive function. The findings suggest ensemble participation supports mental sharpness and may reduce age-related cognitive decline.

This study explored how meal timing affects human circadian rhythms, focusing on glucose levels and peripheral clocks like adipose tissue. Researchers delayed meal times by 5 hours for 10 young men and found that late meals significantly delayed the glucose rhythm and clock gene activity in adipose tissue but did not alter the master clock markers (melatonin or cortisol). This suggests that meal timing could influence circadian rhythms independently of light exposure and sleep, with implications for shift workers, those experiencing jet lag, and individuals with circadian rhythm disorders.

This study explores how making sounds with a Tibetan singing bowl impacts brain plasticity and perception. Using magnetoencephalography (MEG), researchers tracked brain activity during listening and sound-making phases. Active sound-making led to immediate changes in auditory cortex responses, increased P2 wave amplitudes, and enhanced beta-band oscillations, indicating learning-related neuroplasticity. These effects, stronger than in a control group using button presses, highlight the brain's ability to integrate motor actions with sensory feedback. This rapid adaptation underscores the role of active engagement in fostering brain plasticity, potentially aiding in learning and rehabilitation contexts.

This study evaluated diaphragmatic breathing's effects on attention, stress, and negative emotions in 40 healthy adults over eight weeks. Participants trained in diaphragmatic breathing showed reduced salivary cortisol (stress hormone), improved sustained attention, and decreased negative emotions compared to a control group. These findings suggest diaphragmatic breathing as a simple, non-invasive way to boost focus and emotional well-being, making it a practical tool for managing stress and enhancing cognitive performance in daily life.

The Chess.com article examines whether chess instruction enhances cognitive skills, particularly in mathematics. It references a 2017 opinion piece by Sala and Gobet, which reviewed existing studies and found modest positive effects of chess on students' mathematical achievement and overall cognitive ability. However, the authors noted significant methodological issues, such as the lack of active control groups to rule out placebo effects. Additionally, a 2016 UK study involving nearly 2,000 pupils found no significant differences in mathematical achievement between those who received chess instruction and those who did not. Despite these findings, the article suggests that chess may still boost cognitive abilities like working memory, fluid intelligence, and concentration, though more rigorous research is needed. Given the current evidence, while chess can be a valuable educational tool, relying on it solely to enhance cognitive performance is not recommended.

This narrative review discusses the diverse ways nature benefits human health beyond visual experiences, emphasizing underexplored sensory and non-sensory pathways. These include the sounds of birds and water, which reduce stress, and natural smells, like flowers, that improve mood and alertness. Interactions with soil microbes and negative air ions may support immune function and reduce inflammation. Touch, such as petting animals, lowers stress and boosts mood. These insights deepen our understanding of how nature experiences enhance mental health, cognitive restoration, and overall well-being.

This literature review evaluates the effects of cannabis and cannabinoids on sleep disorders and sleep quality. Findings indicate that THC may reduce sleep onset latency in the short term but could impair long-term sleep quality due to tolerance. CBD demonstrates potential benefits for insomnia, REM sleep behavior disorder, and excessive daytime sleepiness, depending on dose and timing. Synthetic cannabinoids like nabilone may alleviate PTSD-related nightmares and improve sleep in chronic pain patients. Despite promising results, the evidence is mixed, with research constrained by small sample sizes and limited longitudinal data.

This cohort study analyzed dietary supplement use and its impact on nutrient adequacy in U.S. adults across different socioeconomic groups. Supplements significantly reduced nutrient inadequacies, especially for calcium, vitamin D, and vitamin E. Higher-income groups benefited more, as they used supplements more frequently and had better diets. However, excessive intake of some nutrients, like calcium and zinc, occasionally exceeded safe levels. The findings highlight supplements as a potential tool to address deficiencies, particularly where diets fall short.

Zinc, an essential trace element, has been shown to influence sleep regulation in both humans and animals. Research highlights that zinc levels correlate with sleep quality and duration, with supplementation improving sleep onset and efficiency. Zinc appears to affect sleep through its role in the brain's neurotransmitter systems, particularly glutamate and glycine pathways. This research underscores the importance of adequate zinc intake for maintaining healthy sleep patterns, which are vital for cognitive function, memory consolidation, and overall brain health.

This study analyzed how exposure to neighborhood nature—specifically vegetation cover and bird abundance—affects mental health. Data from over 1,000 urban residents revealed that areas with more vegetation (20–30% cover) and active birdlife during the day were linked to lower rates of depression, anxiety, and stress. The findings emphasize that visible nature, like greenery and birds, can support mental well-being by reducing stress and enhancing cognitive recovery. These results suggest urban planning strategies should incorporate accessible green spaces to improve public health outcomes.

This review explores the intersection of humor, laughter, learning, and health, highlighting their profound psychological and physiological impacts. Laughter is shown to reduce stress hormones like cortisol, enhance immune function, and improve cardiovascular health. In education, humor fosters better relationships, reduces anxiety, and increases engagement, memory retention, and performance. The findings emphasize laughter's role in both mental health and learning, suggesting it as a powerful, universal tool for well-being.

This study assessed Internet Gaming Disorder (IGD), a potential psychiatric condition identified in DSM-5, using data from over 18,000 participants in four large international surveys. IGD prevalence was estimated between 0.3% and 1%, significantly lower than gambling addiction. Indicators of IGD, such as withdrawal and tolerance, aligned with DSM-5 criteria but were rarely reported collectively. Most gamers did not exhibit pathological behavior, and evidence linking IGD to adverse physical, social, or mental health outcomes was mixed. The study highlights the importance of distinguishing between passionate gaming and problematic behavior, advocating for robust criteria and cross-cultural research to refine understanding of IGD.

The study explored how irregular sleep patterns impact academic performance and circadian timing in college students. By using a sleep Regularity Index (SRI), it found that irregular sleepers had delayed circadian rhythms, disrupted light exposure patterns, and poorer academic performance. Notably, sleep duration was similar between regular and irregular sleepers, but the timing and consistency of sleep were critical. The findings highlight the importance of consistent sleep schedules for brain health, as regular sleep aids cognitive performance by aligning with natural circadian rhythms.

This study investigated the effects of a cyclic ketogenic diet (KD) on aging mice. The diet, alternating weekly between KD and a regular diet, improved memory and reduced midlife mortality without increasing maximum lifespan. KD promoted neuroprotection by activating cellular pathways like PPARα, linked to energy metabolism and inflammation reduction. It preserved memory in tasks like novel object recognition and place avoidance, suggesting enhanced cognitive resilience. These findings indicate that KD can mimic fasting’s health benefits while preventing weight gain.

This study examined how changes in walking habits over a decade influence cognitive health and brain structure in older adults. Using MRI and cognitive tests, researchers found that maintaining or increasing walking activity was associated with reduced hippocampal shrinkage, better preservation of gray matter and white matter microstructure, and slower cognitive decline. Importantly, long-term consistency in walking was more predictive of these benefits than baseline activity levels or short-term changes. This highlights walking's potential role in promoting brain health and mitigating age-related declines.

This longitudinal study assessed the relationship between formal volunteering and cognitive functioning in adults aged 51+. Using data from over 11,000 participants in the Health and Retirement Study, it found that formal volunteering is linked to better cognitive performance, particularly in working memory and processing speed. Women and individuals with lower educational levels benefitted the most. The study suggests that volunteering fosters cognitive resilience by encouraging social, intellectual, and physical engagement, making it a valuable activity for aging adults.