Improve results for your company. Create meaningful connections with friends and family. Carry out retirement plans—whether transitioning to becoming a high-level business consultant working 10 hours weekly, (finally) realizing your entrepreneurial visions, or running a suburban farm. 

That’s just a teaser of what you could achieve now and beyond, well into your golden years, with a healthy brain. 

But here’s the thing. Can you do anything to stave off the onslaught of seemingly inevitable aging-associated brain changes (from tissue atrophy to a decline in crucial neurotransmitters) so you can preserve or even optimize your brain health with the passing of the years? 

Recent scientific discoveries about brain health suggest a resounding “Yes”. 

#1: Build resilience 

In a 2024 study, Columbia researchers found that older adults who experienced less psychological stress during their lives had a greater abundance of proteins in brain mitochondria than individuals with more negative experiences. 

What’s the significance of this? 

Mitochondria are membrane-bound cell organelles that generate most of the chemical energy (adenosine triphosphate or ATP) needed to power the cell’s biochemical reactions. In other words, they supply energy to the brain. 

So, this study suggests two things:

1. Chronic psychological stress and negative experiences may damage or impair mitochondrial energy production in the brain. This, in turn, explains why having more positive experiences in life is associated with lower odds of developing brain disorders like Alzheimer’s, slower cognitive decline with age, and even a longer life. 
2. Perhaps more importantly, building resilience—the ability to adapt to life’s misfortunes and setbacks—could promote cognitive health.

Very briefly, here are a few strategies that’ll help you build resilience:

• Learn how to reframe unhelpful narratives
• Practice self-compassion
• Meditate
• Cultivate forgiveness for others

#2: Eat a diet rich in plant foods 

Nutrition is an important determinant of brain health at any stage of life. 

And while there is no one best “brain health optimizing diet”, an extensive 2023 review of the role of diet and nutrition factors on age-related cognitive decline found an association between regular consumption of plant-based foods and:

• Lower risk of cognitive impairment 
• Slower rate of cognitive decline
• Better cognitive function

But why are plant-based foods so good for your brain? It’s because they’re rich in antioxidants and many nutrients that support brain health—including vitamins, minerals, healthy fats, and flavonoids. 

That said, not all plant-based foods benefit brain health (or health in general). 

Ideally, you should focus on whole plant-based foods like:

• Fruits (e.g., berries and citrus fruits)
• Vegetables (e.g., kale and spinach)
• Tubers (e.g., potatoes and butternut squash)
• Whole grains (e.g., brown rice and rolled oats)
• Seeds and nuts (e.g., almonds and cashews)

#3: Minimize pesticide residues on the food you eat

Speaking of fruits and vegetables … a 2023 review suggests that you might want to remove as much pesticide residue as possible before cooking and consuming for optimal health. 

More specifically, the paper states that “pesticides enter the body through the blood-brain barrier” and “cause damage to brain tissue” through mechanisms such as oxidative stress, mitochondrial dysfunction, neuroinflammation, neurotransmitter abnormality, and intestinal dysfunction. 

To be clear, this is not the only evidence linking pesticide consumption with adverse brain impact. 

A 2023 study found an association between exposures to two of the most popular herbicides—glyphosate and 2,4-dichlorophenoxyacetic acid (2,4-D)—and worse brain function among adolescents. 

So, how can you minimize the amount of pesticides on your fruits and vegetables?

• Run produce under water for 15 to 20 seconds before you eat it raw or cook it. Turn heads of lettuce or other vegetables upside down after washing to drain. Use a soft brush to scrub the outside skin of items like sweet potatoes and carrots. 

• Choose items with the USDA Organic label if possible. These are grown according to national standards and with minimum levels of natural pesticides, if any. 

Note: fruits and vegetables aren’t the only sources of harmful pesticide exposure. Anything you consume or apply to your body could contribute. 

That’s why we at Joy Organics insist on only cultivating and producing clean, premium, USDA Certified Organic hemp-derived phytocannabinoids free from pesticides.

#4: Stay physically active

As you probably already know, you must stay active if you want a healthy brain. 

But just how active should you be? And what kind of exercise should you do? 

A 2022 systematic review that examined 44 studies to determine how various forms of exercise—including aerobic exercise, resistance training, and exercise combinations—affect cognitive performance offers the following answers:

• Exercising at least 150 minutes weekly improved cognitive function and reduced the likelihood of cognitive decline, with benefits continuing to increase up to 300 minutes weekly.

• Combining aerobic, resistance, and balance training led to a 30% to 40% improvement in cognitive function scores, particularly in executive function and memory.

Most helpfully, the researchers even outlined a minimal and optimal brain-friendly exercise protocol:

• At the minimum: 3x aerobic workouts lasting at least 25 minutes each and 2x intense resistance training workouts lasting at least 20 minutes each weekly 
• For optimal results: 5x aerobic workouts lasting at least 30 minutes each and 3x intense weight training sessions lasting at least 30 minutes each weekly

Psst … not a big fan of exercise? We’ve got you covered! Check out this article to learn why some of us hate to exercise and what you can do to change that.