Mind-body connection: discover how small daily habits can make a big impact on your brain health
Last week was dementia awareness week—a timely opportunity to reflect on how we can support those with dementia and their carers who are often family members; but also how we can protect our own brain health and reduce the risk of cognitive decline. With dementia affecting over 430,000 Australians[1] and over 57 million people worldwide[2], raising awareness and taking proactive steps has never been more essential.
While we can’t change our genetics, we can change how we live to support lifelong brain health.
The way we move, think, feel, eat and relate to others has a direct impact on our cognitive wellbeing. In fact, current research shows that up to 45% of dementia cases may be preventable through modifiable lifestyle factors [1]. By strengthening the mind-body connection, we can help protect our brains well into older age.
Move your body and boost your brain - physical activity isn’t just good for your heart—it’s one of the best things you can do for your brain. Exercise improves blood flow, encourages neuroplasticity (your brain’s ability to form new connections), and reduces inflammation—all of which help protect against cognitive decline and dementia.
But the key isn’t just movement—it’s also mindful movement. Practices like yoga, tai chi, Qi gong and walking meditations link breath and motion, engaging both brain and body. These gentle exercises have been shown to improve memory, focus, and even mood—factors closely tied to dementia risk[3].
Modern life is busy and the constant demands can lead to chronic stress, anxiety, and lack of focus, which all take a toll on the brain over time. Practicing mindfulness and meditation helps regulate the nervous system, reduce cortisol levels, and support memory-related brain regions like the hippocampus.[4] These simple practices have been shown to increase emotional resilience—making them valuable tools in reducing dementia risk.
Equally important is emotional and social wellbeing. Humans are wired for connection, and social isolation has been shown to accelerate cognitive decline. Simple acts like talking to a friend, volunteering, or participating in group activities stimulate cognitive function and enhance emotional well-being. Emotional resilience also reduces the mental strain that contributes to cognitive decline.
Your daily habits truly matter. Supporting brain health doesn’t require radical change—it begins with small, intentional actions. Moving your body regularly, practicing mindfulness, getting good sleep, eating healthily and staying socially connected all contribute to a strong and resilient mind. Over time, these consistent practices can help reduce the risk of dementia and support overall wellbeing.
As a certified wellness coach and meditation facilitator, I can support you in building sustainable self-care habits—one step at a time. Whether you want to reduce stress, create healthier routines, or simply feel more balanced and calmer in your daily life through daily mindfulness activities, I’m here to guide and encourage you. Together, we’ll create a personalised plan that fits your lifestyle and nurtures your long-term brain and body health.
Prevention starts with presence, and small actions today can make a powerful difference tomorrow.
[2] https://www.who.int/news-room/fact-sheets/detail/dementia#:~:text=In%202021%2C%2057%20million%20people,dependency%20among%20older%20people%20globally.
[3] https://www.healthline.com/nutrition/12-benefits-of-meditation#addiction
[4] https://www.sciencedirect.com/science/article/abs/pii/S016643281830322X