by Dr. Lucy Andrews, AW Aquitaine, and the Health Team
In today’s w
orld, we are constantly faced with environmental and psychological stressors that can have profound effects on our cognitive health. From the demands of daily life to the natural aging process, maintaining a sharp and resilient brain becomes more critical as we age. Dr. Lucy Andrews, an expert with over 45 years of experience in nursing and aging services, has dedicated her career to understanding and improving brain health. During her recent presentation at the Region 4 FAWCO Meeting, Lucy shared practical strategies for preserving cognitive health. These strategies, based on six pillars, offer a holistic approach to supporting brain function and well-being.
Below, we explore each of these six pillars in-depth:
1. Physical health
Physical activity is foundational to cognitive well-being. Regular exercise doesn’t just keep the body in shape: it has a direct and powerful impact on the brain. Exercise increases blood flow, providing the brain with essential oxygen and nutrients that support neuroplasticity, which is the brain’s ability to adapt and form new neural connections. This process is vital for learning, memory and recovery from brain injuries.
One simple yet effective way to engage the brain physically is by walking backward. This activity not only improves balance but also stimulates areas of the brain responsible for motor control and memory, making it an excellent exercise for both body and mind.
2. Cardiovascular health
Cardiovascular health and brain health are closely linked. Studies indicate that maintaining a healthy heart can reduce the risk of cognitive decline by as much as 60%. Cardiovascular exercises, such as brisk walking, cycling and swimming, help strengthen the heart, enhance lung capacity, and improve circulation – each of which has a positive impact on brain function. Tracking progress through steps, pace, heart rate or swimming laps can help individuals stay motivated and maintain a healthy, active lifestyle, ensuring that both the heart and the brain remain in top form.
3. Nutritional health
A nutrient-rich diet plays a critical role in preserving cognitive function. Lucy advocates for a plant-based diet that includes a variety of fruits, vegetables, whole grains, nuts, seeds and legumes. These foods are packed with antioxidants, omega-3 fatty acids and B-vitamins – essential nutrients for brain health.
Antioxidants help combat oxidative stress, which accelerates brain aging, while omega-3 fatty acids support the integrity of brain cells. Sources like flaxseeds and walnuts are rich in these beneficial fats. B-vitamins, found in legumes and leafy greens, have been shown to slow cognitive decline and support overall brain function.
4. Social and spiritual health
Mental and emotional well-being are deeply intertwined with cognitive health. Staying socially engaged and nurturing a sense of spiritual well-being can significantly reduce the risk of cognitive decline. Meaningful social connections, whether through joining clubs, maintaining relationships with loved ones, or participating in community activities, help keep the mind sharp and the spirit resilient.
Practicing gratitude is another key strategy for mental health. For example, maintaining a gratitude jar where individuals write down positive moments each day has been shown to encourage positive thinking, boost mood, and release mood-enhancing chemicals like dopamine. These social and spiritual practices contribute to a sense of purpose and overall mental clarity.
5. Purpose and meaning
Having a sense of purpose is vital for cognitive resilience. Engaging in activities that align with personal values – such as volunteering, pursuing hobbies or participating in community service – engages critical areas of the brain involved in planning, decision-making and memory. These activities not only stimulate the brain but also release oxytocin, a hormone that fosters social bonding and reduces stress.
People who engage in purpose-driven activities are more likely to maintain higher levels of mental clarity, motivation and a willingness to stay active both physically and mentally. This sense of purpose can help mitigate the challenges that often come with aging, providing an enduring sense of fulfillment.
6. Environment
Our physical and social environment plays a significant role in our cognitive health. Environmental stressors such as air pollution and light pollution have been linked to an increased risk of dementia. Taking steps to reduce exposure to these factors, such as spending time in nature, using air purifiers, and minimizing light exposure at night, can help protect brain function.
Additionally, sleep is a crucial component of cognitive health. Lucy emphasizes the importance of a consistent sleep routine – ideally 7–9 hours per night. Sleep allows the brain to reset and repair, supporting memory consolidation and mental clarity. Ensuring that the environment promotes restful sleep can significantly enhance cognitive resilience.
Conclusion
Lucy’s insights underscore the importance of a holistic approach to brain health. By addressing the interconnected pillars of physical, cardiovascular, nutritional, social, spiritual, and environmental health, individuals can proactively protect and nurture their cognitive well-being as they age. Making mindful lifestyle choices in these areas can foster mental resilience, improve memory and enhance overall quality of life.
Contact and resources
For more information or to connect with Dr. Lucy Andrews, you can reach out to her at or follow her on Instagram and TikTok (@drlucyferarlessaging). Lucy has also authored a book available on Amazon, which provides a structured approach to supporting individuals with dementia and offers strategies to maintain cognitive health at any stage of life.