Exercise and BDNF: What the Evidence Shows for Your Brain
Exercise raises BDNF and improves thinking in thousands of trials. What the evidence shows, its caveats, and which types of exercise help most.
How to Prevent Cognitive Decline: The Evidence-Based Protocol
Cognitive decline is not inevitable. 70% of cognitive ageing is modifiable — not genetic. Four mechanisms drive decline: amyloid accumulation (addressed by N3 sleep for glymphatic clearance), neuroinflammation (Mediterranean diet and DHA), vascular damage (aerobic exercise and blood pressure control), and synaptic reserve depletion (language learning, musical training, cognitive challenge). Prevention must begin in midlife — amyloid accumulation starts 15-20 years before symptoms. The evidence is specific enough to match interventions to mechanisms.
Omega-3 DHA for Brain Health: What the Evidence Shows
DHA is part of the brain’s structure, but supplement trials are mostly negative. Here is what they found and who has reason to take it.
