Healthy Living
Summer is the season to savor longer days, warmer weather and more time outdoors with family and friends. Between barbecues and beach days, it’s also a great opportunity to check in on something we might not think about every day: the health of our brains.
June is Alzheimer’s and Brain Awareness Month, a reminder that caring for our minds is just as essential as taking care of our hearts, bones and skin. Whether we’re thinking about our own cognitive well-being or that of a loved one, now is the time to take small, proactive steps that can have a lasting impact.
Many of us have seen firsthand how brain health can quietly slip to the back burner until signs of cognitive decline begin to show. But what if we approached brain care the way we approach summer fitness or skincare? We can learn to act early, make it a routine and embrace it as a lifelong practice.
Alzheimer’s disease and other forms of dementia do not happen suddenly. Research shows that changes in the brain can begin years — even decades — before symptoms like memory loss or confusion appear. That means the best time to protect our brain health isn’t after retirement or when we forget where we parked — it’s right now.
Subtle signs of cognitive decline may include frequently forgetting names, losing track of the day or month, or difficulty finding the right words during conversations. While everyone occasionally forgets why they opened the refrigerator, if this becomes a regular occurrence — or if loved ones notice changes in thinking or behavior — it warrants attention. Detecting cognitive decline early not only creates opportunities for treatment, but also gives us valuable time to make meaningful lifestyle changes that may slow its progression and improve overall quality of life.
Move more, think better
One of the most powerful steps we can take to support our brains is to move our bodies. Regular physical activity increases blood flow to the brain and stimulates the release of chemicals that support memory and learning. While a gym membership or personal trainer can be beneficial, there’s plenty we can do on our own. Walking, gardening, swimming, biking, dancing in the kitchen or playing with kids or grandkids can all make a difference.
The goal is to stay active most days of the week, aiming for at least 30 minutes a day. If you haven’t been active lately, starting with just five to 10 minutes is a great first step. For those with mobility issues or joint pain, low-impact options like chair exercises or water aerobics can be incredibly effective. Our bodies are designed to move—not to stay parked in a chair all day.
Feed your brain
There’s growing evidence that what we eat plays a big role in how well we think, remember and age. Diets like the Mediterranean or MIND diet — which emphasize whole grains, leafy greens, berries, nuts, fish and olive oil — have been linked to slower cognitive decline.
Let’s be honest, it’s summer. We’re going to enjoy our share of ice cream and burgers. But we can make small changes: add blueberries to breakfast, try salmon once a week, or replace chips with almonds (just a handful) to nourish our brains. Hydration matters too. Even mild dehydration can affect memory and focus, especially in the heat. I don’t go anywhere without my 30-ounce stainless steel water bottle, which I refill several times a day. So let’s make our water bottles a summer accessory.
Sleep on it
We may think of sleep as downtime, but for our brains, it’s repair time. During deep sleep, the brain clears waste, consolidates memories and resets for the next day. Yet many of us treat sleep as a luxury rather than a necessity.
If we’re waking up groggy, napping during the day or struggling to fall asleep at night, it might be time to revisit our sleep habits. Aim for seven to nine hours a night, keep screens out of the bedroom and stick to a consistent schedule — even on weekends. Better sleep is not just about feeling more rested; it’s about giving our brain the maintenance it needs. As a night owl, I admit this is one of my biggest challenges, but it’s a priority and I’m working on it.
Stay connected
Social interaction is more than just good company — it’s food for the brain. Humans need other humans. Studies show that people who maintain strong social ties are less likely to develop dementia.
Regular interaction with family, friends and community keeps the brain active and engaged. Socializing has also been shown to reduce stress levels and the risk of cognitive decline. Whether it’s sharing a laugh over coffee or engaging in a meaningful conversation, staying socially active helps our brains stay sharp. Try joining a book club, volunteering, calling a friend or planning a cookout with neighbors. And for those caring for loved ones with cognitive decline, it can feel isolating — reaching out to support groups or others who understand can make a world of difference.
Give your brain
a workout
Just like muscles, our brains benefit from regular workouts. That might mean learning a new language, playing a musical instrument or tackling a challenging puzzle. Even simple activities like reading a book, playing cards, brushing your teeth with the opposite hand or changing your daily routine can activate different parts of the brain.
Apps and online games to “train the brain” are everywhere, but the most effective mental exercises are often the simplest. Try something new, stay curious and keep engaging with the world around you.
Alzheimer’s and Brain Awareness Month reminds us that brain health is a lifelong journey. Whether we’re in our 30s juggling work and family, in our 60s entering retirement, or helping care for an older relative, there’s always something we can do to support cognitive well-being.
This summer, let’s take those extra minutes of sunshine and channel them into healthier habits — not out of fear, but out of hope. Here’s to a season of movement, mindfulness, connection and curiosity. Our brains are incredible, resilient organs, and they deserve our attention, our care — and a little summer love.
Robin is a former television reporter for NBC News 40. She currently hosts a podcast and radio program called Living Well with Robin Stoloff. It airs Sundays at 10 AM on Lite 96.9. You can email Robin at livingwellwithrobin@gmail.com
