Simple Steps to Improve Brain Health

By Mirnova E. Ceide, MD, 

Psychiatrist, Montefiore Einstein 

Bronx Voice 

July 24, 2025

 

NEW YORK - There are around 55 million people living with Alzheimer's and other kinds of dementia across the world. Research suggests that brain changes that eventually lead to dementia probably start 20 years prior – meaning there is a window to slow or even prevent these changes. 

A committee of experts on dementia and brain health, the Lancet Commission, estimated that 45% of the world’s dementia cases could be prevented by changing 14 different risk factors. So, how do we make meaningful changes?  

 

The 6 Pillars of Lifestyle Medicine can help us focus on what’s important: 

1) a whole-food, plant-predominant eating pattern 

2) physical activity

3) restorative sleep

4) stress management

5) avoidance of risky substances (smoking, alcohol, etc.)

6) positive social connections

 

To get started, begin with the pillar that seems easiest to you. Make changes, and when you are successful, add another pillar. 

 

Stacking habits together can help. Try doing something that touches a few pillars like salsa dancing (social dancing) or pickle ball - which is exercise but also stress management and can build social connections. Learning new routines, skills and steps is cognitively stimulating. 

 

Recruit a friend or family member. Change is hard when you go alone. Try new recipes with grandkids or take weekly walks with your friends down the street. Having company as you try new things can help you reach your goals.  

 

Practice curiosity & self-compassion. Self-compassion is offering yourself the same kindness, understanding, and acceptance that you would offer a close friend. Building new habits takes time, and there may be setbacks. Celebrate your accomplishments and be curious, trying to figure out the reason why, if you go off track.  

 

Try the MIND diet. Research suggests the MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) can potentially improve cardiovascular health, brain health and prevent declines in memory and thinking. Adding foods like leafy greens and other vegetables, berries, nuts, beans, whole grains, fish, poultry, and olive oil is key to this style of eating. Limiting red meat, saturated fat (like butter) and alcohol is another element. But you don’t have to eat Mediterranean flavors to get the benefits. 

 

Food is cultural and personal - it should suit your taste preferences. Start with one of these suggestions to tweak your meals:

• Think of your favorite recipes and add 2 cups of vegetables like greens, carrots, corn, mushrooms, peppers, or anything you like
• Swap out animal proteins (these tend to be high in statured fat) with plant proteins like chickpeas, lentils or tofu. Personally, my family loves a Jamaican curry, swapping out the traditional goat for chicken or chickpeas is a nice option
• Replace a refined grain like white rice for something like brown rice, quinoa or whole wheat couscous. Try bread made with whole grains like injera with teff or whole wheat roti

 

Whole Foods vs. Ultra Processed Foods. Good nutrition comes from eating whole foods and minimizing consumption of ultra processed foods. Whole food is simple and natural. Corn is a good example: corn on the cob (a summer favorite!), in a can or frozen is a whole food. But cereal and chips are ultra processed.   

 

Combining activities: Going to the store to buy the ingredients is physical activity, learning a new recipe and cooking the meal yourself is cognitive stimulation and sharing meals with family or friends provides social connection. These steps come together to help build a healthy, balanced lifestyle.

Trying out these pillars can be stimulating, socially engaging and highly rewarding. Enjoy these new activities with family and friends – and spend some time doing things that are good for your brain, your mind and body, too!