Woman's World

A 16,000-Woman Study Found This Eating Pattern Was Linked to Better Brain Health

Samantha Agate — Wed, 22 Jul 2026 20:20:53 +0000

Memory changes with age worry millions of families, and researchers keep asking whether everyday food choices could slow that slide. A long-running study points to one answer that lives in the produce aisle. The findings suggest that women who ate more blueberries and strawberries over decades experienced measurably slower memory loss, offering a rare, practical clue in the search to help delay dementia.

The research, published in the Annals of Neurology, followed 16,010 women aged 70 and older who had already spent years filling out detailed food questionnaires as part of the Nurses’ Health Study. That depth of dietary tracking is what makes the results unusual, and we’re still talking about it years later.

How the nurse study worked

Beginning in 1980, Nurses’ Health Study participants completed a semi-quantitative food frequency questionnaire every four years. Between 1995 and 2001, researchers began measuring cognitive function in 16,010 women aged 70 or older, then followed up twice more at roughly two-year intervals. Investigators averaged dietary data from 1980 through the initial cognitive interview to capture long-term eating habits, not short-term snapshots.

Blueberries and strawberries were the top sources of anthocyanidins in the group, while tea, apples and oranges drove other flavonoid intake. Researchers then compared rates of memory loss across levels of berry and flavonoid consumption, adjusting for age, education, income and other potential confounders.

What the results showed about berries and cognitive decline

Women who ate the most blueberries and strawberries showed slower rates of cognitive decline than women who ate the least. For blueberries, the trend was significant at p-trend=0.014, with a mean difference of 0.04 standard units on a global cognitive score when comparing the highest and lowest intake groups. For strawberries, the p-trend was 0.022 with a mean difference of 0.03 standard units.

The researchers translated those numbers into something more tangible. In their cohort, one year of aging was associated with roughly 0.02 standard units of decline on the global score. The gap between top and bottom berry eaters was therefore equivalent to about 1.5 to 2.5 years of cognitive aging. Put another way, women with the highest berry intake appeared to delay cognitive aging by up to 2.5 years.

Greater intake of anthocyanidins and total flavonoids showed the same pattern, with p-trends of 0.015 and 0.053 for the global score.

Why blueberries appear to protect the brain

Blueberries are packed with anthocyanins, the pigments that give the fruit its color and help the plant survive UV light and microbes. Those same compounds appear to reduce inflammation, support metabolic function and boost energy production inside cells.

“It is the flavonoids, particularly the anthocyanin pigments, which are most potent for brain health,” Mary Ann Lila, a professor at North Carolina State University’s Plants for Human Health Institute, told AARP.

Later research has reinforced the pattern. A 2020 study in the American Journal of Clinical Nutrition, summarized by Harvard Health, tracked 2,800 dementia-free adults for 20 years and found that people with the highest flavonoid intake were about 40% less likely to develop dementia than those with the lowest. A University of Cincinnati trial in adults aged 50 to 65 with prediabetes and mild memory complaints found that a daily blueberry powder equivalent to half a cup of fresh berries improved executive function over 12 weeks. A separate Cincinnati strawberry trial reported gains in verbal learning and mood in adults with similar risk profiles.

What this data means for readers

The Annals of Neurology study is observational and cannot prove causation. The women were nurses and highly educated, and the strongest effects appeared in those eating at least one serving of blueberries a week or two servings of strawberries a week. Still, the message is unusually concrete. A small, regular habit of berries, along with apples, oranges and tea, is linked with slower memory loss in the largest, longest look researchers have taken at the question.

For families watching a parent’s memory or planning their own aging, that is a low-cost, low-risk change worth putting on the grocery list.

The MIND Diet Was Built to Protect the Brain, and Researchers Are Testing Its Impact on Dementia Risk

Samantha Agate — Tue, 21 Jul 2026 14:52:44 +0000

The MIND diet was designed to slow cognitive decline, and readers are asking whether it truly works as new research on the MIND diet delivers some interesting results. Here’s what the latest science says about brain protection, dementia risk and how to eat for a healthier mind.

What is the MIND diet and how does it work for brain health?

The MIND diet combines parts of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet into an eating pattern aimed at protecting the aging brain, according to Cleveland Clinic. It emphasizes grains, leafy greens and berries while limiting foods like baked goods and red meat that are linked to early aging.

The plan is designed to reduce brain inflammation, improve blood flow, lower harmful proteins and supply steady brain fuel. “The main intent around the MIND diet is to prevent cognitive decline,” registered dietitian Alexis Supan, RD, LD, said. Foods on the plan provide fiber, vitamin E and folate, along with omega-3 fatty acids, carotenoids and flavonoids that support overall brain function.

What foods are on the MIND diet food list?

The Dementia Society of America highlights seven brain-friendly food groups at the core of the MIND diet. Leafy greens like spinach, kale and lettuce, are linked to slower memory decline. Berries such as blueberries and strawberries, are rich in antioxidants. Nuts, including walnuts, almonds and cashews, are healthy fats. Whole grains like oatmeal, brown rice and whole wheat bread are also suggested. Fatty fish such as salmon, trout and sardines are good for omega-3s. Olive oil helps reduce brain inflammation. Beans are for protein and steady fiber.

Beginners can find sample menus from Massachusetts General Hospital and EatingWell. “The MIND diet would be most appealing to those who want to focus on brain health as they age,” Liz Weinandy, an outpatient dietitian and clinical instructor at Ohio State University’s Wexner Medical Center, told AARP. “If you have a family history of Alzheimer’s or dementia, this diet may be especially attractive.”

Does the MIND diet actually prevent Alzheimer’s and dementia?

The evidence is mixed. Observational research shows strong links between the MIND diet and slower cognitive decline, but a major randomized trial found only modest improvements over a control diet.

A 2015 study followed 960 older adults for nearly five years and found those who most closely followed MIND-friendly eating had slower declines in memory and thinking, roughly equivalent to 7.5 years of cognitive aging. “Research shows that people who closely follow the MIND diet greatly reduce the risk of developing Alzheimer’s disease by 53%,” Supan said. “And people who moderately adhere to the MIND diet reduce their risk by 35%.”

A 2022 trial in obese women reported improvements in working memory, verbal recognition and attention on the MIND diet compared with a standard control diet. But a large 2023 study published in the New England Journal of Medicine, which randomly assigned 604 older adults with a family history of dementia to either the MIND diet or a control diet with mild calorie restriction for three years, found cognitive gains in both groups but no statistically significant difference between them.

Why did the biggest MIND diet trial show only small gains?

Weight loss and dietitian support in both groups likely narrowed the gap, according to the researchers who ran the trial at RUSH.

“What we saw was improvement in cognition in both groups, but the MIND diet intervention group had a slightly better improvement in cognition, although not significantly better,” said lead study author Lisa Barnes, PhD, associate director of the Alzheimer’s Disease Research Center at RUSH. “Both groups lost approximately 5 kilograms over three years, suggesting that it could have been weight loss that benefited cognition in this trial.”

Jennifer Ventrelle, assistant professor in the Departments of Preventive Medicine and Clinical Nutrition and lead dietitian on the trial, noted that both groups received extensive coaching from registered dietitians. “The good news is that this helped all participants improve on average, but unfortunately hindered the ability to detect significant differences between the two groups in this relatively short period of time,” she said. Average weight loss reached about 5.5% of initial body weight, exceeding the 3% study target.

Is it too late to start the MIND diet in your 60s or 70s?

No. A 2025 study from the University of Hawai’i Cancer Center found that improving MIND diet adherence at any age was tied to lower dementia risk, including among people who started later in life.

The research showed the MIND diet had a stronger and more consistent link to reduced dementia risk than other healthy diets, with the pattern holding across five racial groups. People who improved their adherence to MIND over 10 years, including those who didn’t follow the diet closely at first, had a 25% lower risk of dementia compared with those whose adherence declined.

“Our study findings confirm that healthy dietary patterns in mid to late life and their improvement over time may prevent Alzheimer’s and related dementias,” said Song-Yi Park, PhD, a professor in the Population Sciences in the Pacific Program at the UH Cancer Center. “The take-home message is encouraging,” Park added. “It’s never too late to make changes.”

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Katie Couric’s Transient Global Amnesia Scare: What Women Over 50 Should Know

Rachel Cosma — Thu, 09 Jul 2026 20:02:09 +0000

When Katie Couric, 69, couldn’t remember the month, the year or who was president, her husband and doctors feared the worst: a stroke. What the beloved journalist actually experienced was something few people have heard of—but every woman in midlife should understand: a type of sudden, temporary memory loss known as transient global amnesia (TGA).

In a Substack post shared July 6, Couric opened up about the frightening episode that erased several hours of her memory. “It was Saturday, June 27, 2026. But when I was asked the month, the year and who was president, I got them wrong,” Couric wrote. “I wasn’t sure of the month. I thought it was 2024. And I believed Joe Biden was president. Let me explain.”

Katie Couric’s experience with transient global amnesia

The last thing Couric remembers is heading to the Aspen Institute with her husband, John Molner, 63. She had spoken on two panels that day, but doesn’t recall either.

Molner filled in the gaps. An intern tracked him down after the panels to say Couric was feeling dizzy and “out of it.” They headed to Aspen Valley Hospital, where she struggled to answer basic questions—including the current month, year and even the names of her grandchildren.

“The doctor turned to the nurses and said, ‘Initiate stroke protocol,'” Molner recalled in the blog post. An MRI confirmed Couric had not suffered a stroke. But her brain fog worsened. “She reintroduced herself to the nurses every time they came into the room,” Molner wrote.

The diagnosis: transient global amnesia, a sudden episode of confusion and memory loss with an unknown cause, according to the Mayo Clinic. Couric was admitted for the evening and began returning to normal cognition around 9 p.m. “While this was a freaky occurrence, it could have been much more serious,” Couric wrote. “So ultimately, I’m relieved—even though several hours of a Saturday in June will always be missing for me.”

What is transient global amnesia?

Neurologist David Perlmutter, MD, FACN, broke down the condition in a follow-up interview with Katie Couric Media on July 7.

“TGA is a sudden, temporary loss of the ability to form new memories,” he explained. “A person is awake, alert, knows who they are, recognizes family members, and can carry on a conversation, but they can’t remember what just happened a few minutes ago. They often ask the same questions repeatedly, such as, ‘Where are we?’ or ‘How did I get here?’ because each answer is quickly forgotten. In fact, this constant repetition of the same question is a symptom I have observed in every patient with this disorder I have ever treated.”

Why TGA happens—and who’s most at risk

Transient global amnesia episodes are “often preceded by a sudden physical or emotional stress,” Dr. Perlmutter said, such as “vigorous exercise, heavy lifting, emotional shock, pain, sexual activity, coughing or straining.”

In rare cases, sudden immersion in cold water can trigger an episode. “Neurologists have recognized for years that diving into very cold water or experiencing an abrupt temperature change can occasionally precipitate an episode of transient global amnesia,” he explained.

Here’s the part every woman over 50 needs to hear: TGA most commonly affects adults between 50 and 80. That’s exactly why Couric’s story matters so much for our readers. Knowing the signs could help you—or someone you love—get the right care fast.

What to do if you suspect transient global amnesia

Dr. Perlmutter urges anyone who witnesses these symptoms to seek emergency care right away so a stroke, seizure or other serious cause can be ruled out.

“While you’re waiting for help, stay calm and reassure the person. They may ask the same questions over and over again because they simply can’t retain the answers,” he said. “That’s actually a good thing because it helps confirm the diagnosis. And don’t expect them to remember what you’ve just told them. … Most people quickly return to their normal baseline, with the only lasting effect being that they never remember the hours during which the episode occurred.”

The good news? While transient global amnesia is unsettling to experience, it typically resolves on its own with no lasting consequences.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Why Doctors Say Ages 40 to 65 Are Critical for Preventing Stroke and Dementia

Cailey Griffin — Tue, 23 Jun 2026 20:00:37 +0000

When it comes to health, sometimes it can feel like you’re racing against the clock to adopt the habits that support your wellbeing and longevity. But when so much depends on information you may not have had years ago, whether that’s learning the exercise routine or the eating habits that work best for your body, it’s easy to wonder: Did I run out of time to make a difference? If you’re between 40 and 65 and concerned about protecting your brain and heart from stroke and dementia, you haven’t missed your window. In fact, new research suggests that midlife may be one of the most important times to reduce your risk. Here’s what to know—and why there’s still so much you can do to stay healthy after 65, too.

What is a stroke?

When a stroke occurs, part of the brain suddenly loses blood flow or a blood vessel in the brain ruptures, explains Rab Nawaz, MD, a board-certified neurologist. “Most strokes are ischemic, meaning a clot blocks an artery,” says Dr. Nawaz. “Others are hemorrhagic, meaning bleeding damages brain tissue.”

Dr. Nawaz adds that risk factors for stroke include:

High blood pressure
High cholesterol
Smoking
Obesity
Sleep apnea
Atrial fibrillation (AFib)
Blood vessel disease
Diabetes

What is dementia?

Dementia refers to a decline in thinking, use of language, judgment, memory or daily function that is so severe it begins to interfere with living independently, says Dr. Nawaz. “Alzheimer’s disease is the most common cause, but strokes and small vessel disease can cause vascular dementia, and many people have a mixture of both,” explains Dr. Nawaz.

He adds that the following factors are associated with a greater risk of developing dementia:

Hearing loss
Inactivity
Smoking
Depression
Poor sleep
Social isolation
Older age
Vascular risk factors (high blood pressure, diabetes and high cholesterol)

New research on stroke and dementia prevention in midlife

If there’s one crucial time to focus on stroke and dementia prevention, it’s right now, during your midlife years. Research in Stroke suggests that hormonal changes during menopause, including declining estrogen levels, create unique challenges for women’s brain health and future stroke risk, making ages 40 to 65 a particularly important time to take steps to help prevent stroke and dementia.

“I think the paper makes an important point: Midlife is when many preventable risks begin to accumulate, even though stroke and dementia may not appear until decades later,” explains Dr. Nawaz.

So what changes in the body occur during menopause that influence risk of stroke and dementia? Joseph Kim, MD, vascular neurologist at Touro College of Osteopathic Medicine explains.

“Both estrogen and progesterone play important roles when it comes to the health of your blood vessels,” says Dr. Kim. “They promote growth and help to mitigate wear and tear on your blood vessels. Estrogen, additionally, has been found to enhance growth and plasticity of brain networks, affecting cognition. During menopause, both levels of estrogen and progesterone decline, and that has been associated with a variety of factors that increase the risk of stroke and dementia.”

How to reduce your stroke and dementia risk in midlife

After understanding why midlife is such an important time to prioritize a healthy lifestyle that promotes longevity, your next question is likely: Okay, now what do I do? Dr. Nawaz shares three tips to help you stay on track:

Stay on top of your blood pressure

Keep your routine doctor’s appointments, and if you already have received a high blood pressure reading in the past, consider using a home blood pressure reading device to keep tabs your numbers and spot any changes early on, says Dr. Nawaz. “Blood pressure damages small brain vessels quietly over time, so controlling it is one of the strongest ways to reduce stroke and vascular cognitive risk,” he adds.

Get regular physical activity

Committing to movement and exercise can feel overwhelming, especially when you already have a lot on your plate. That’s why Dr. Nawaz recommends getting movement in whatever way feels good to you, starting with 10-minute sessions and gradually building toward about 150 minutes of moderate activity each week (that’s roughly 22 minutes a day).

He says activities like dancing, cycling, swimming or simply walking all help increase the amount of blood flow to the brain while also offering benefits like improving blood pressure, mood, sleep and insulin sensitivity.

Take sleep seriously

You hear it all the time, that sleep is key for health, but here’s a reminder to treat your sleep with the same level of seriousness as you do other aspects of your health. Dr. Nawaz says sleep apnea increases strain in blood vessel function, and interrupted sleep caused by waking up at night worsens blood pressure.

Preventing stroke and dementia after 65

While the ages of 40 and 65 are a particularly important time to focus on preventing stroke and dementia, you’re never too late (or too early!) to focus on prioritizing brain and heart health.

“Under 40, the focus should include healthy blood pressure, smoking avoidance, physical activity, sleep, migraine and contraceptive counseling when relevant and attention to pregnancy-related complications,” says Dr. Nawaz. “After 65, managing blood pressure, diabetes, cholesterol, hearing loss, sleep, mobility, medications and social connection can still meaningfully reduce stroke risk and support cognitive health. The same core principles apply across adulthood.”

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Bruce Willis, 71, Is Reportedly on an ‘Olympian’ Brain Diet for Dementia

Carissa Mosness — Wed, 27 May 2026 20:34:51 +0000

In a report made by the National Examiner on May 22, an anonymous source claimed that Emma Heming Willis, 47, revamped her husband Bruce Willis’ diet to one similar “to an Olympian’s or a pro athlete’s.” The source claims that the diet is helping Bruce, 71, with his ongoing battle with dementia. Willis hasn’t publicly commented on her husband’s diet, but in a recent appearance on the Today show, she shared details on her brain-health supplement brand Make Time Wellness, which she, along with co-founder Helen Christoni, spoke to Woman’s World about late last year.

“After I sought out a brain health doctor, he introduced me to the term brain health, which I had never heard before. For someone who’s pretty up to speed on wellness, this was just something new that I had never heard of, and he introduced me to the pillars of great brain health. Through lifestyle change and these vitamins that he had me on, I started to see a shift and the [brain] fog started to lift,” Willis told Woman’s World of her own experience.

But what, specifically, is the new diet that Bruce Willis is reportedly on? And can the foods actually help manage his frontotemporal dementia (FTD) symptoms? Keep scrolling to learn the role diet does—and doesn’t—play in brain health and memory.

What to know about Bruce Willis new diet for dementia

According to the National Examiner’s source, whose relationship with the Willis family has not been revealed, Emma has Bruce eating “ultra-healthy, non-processed whole foods, bolstered by plenty of water and high-protein meals of meat and fish.”

“With Bruce, Emma’s been incredibly careful to not expose him to any chemical or additive in his food that could possibly make his condition worse,” added the source. “There’s nothing even adjacent to fast food or junk food….What he’s eating nowadays is a million miles away from his old diet. It’s the primary reason that Bruce still looks like himself and hasn’t packed on weight after his work schedule slowed down.”

The source also claimed that the diet has helped Bruce’s quality of life, and even saying that “Bruce is living better than a lot of people in his situation thanks to Emma making sure he’s eating right.”

“Emma’s goal is for Bruce’s condition to plateau or even start to improve,” the source continued. “She’s looking at all the latest research around this stuff!”

Does Bruce Willis’ dementia diet actually work?

When it comes to dieting and brain health, “food matters tremendously,” says New York Times bestselling author Ann Louise Gittleman, PhD, CNS, who has not treated Willis. “The brain is one of the most nutrient-hungry organs in the body, and it depends on steady blood sugar, healthy fats, quality protein, antioxidants, minerals and anti-inflammatory nutrients to function well.”

That said, there are some caveats. Specifically the fact that, according to Gittleman, it’s hard to actually prove that a diet can reverse dementia.

“The brain is far too complex for simplistic promises. But what I can say —both from decades of clinical observation and from emerging research—is that nutrition profoundly affects the terrain in which the brain operates,” she says. “The foods we eat every single day influence inflammation, blood sugar balance, circulation, mitochondrial energy production, neurotransmitter activity and even the health of the gut-brain connection. And all of those factors matter tremendously when it comes to cognitive function.”

Best foods for brain health

When it comes to selecting foods for brain health, Gittleman recommends eating the following:

Fatty fish
Leafy greens
Deeply colored vegetables
Berries
Quality cold-pressed oils such as macadamia nut

“Protein is especially important as we age. The brain needs amino acids to make neurotransmitters, and the body needs protein to maintain muscle, blood sugar stability, immune function and repair,” she notes. “I especially like wild salmon, sardines, pasture-raised poultry, eggs and lean grass-fed meats in moderation. Fish is particularly valuable because it provides omega-3 fats, which help support the structure of brain cell membranes.”

Best nutrients for brain health

Aside from foods for brain health, there are nutrients that help support a healthy memory, including:

Omega-three fats
Magnesium
Zinc
Choline
Phosphatidylserine
B vitamins
Antioxidants

“I’m also very interested in targeted nutritional support for the aging brain. One formula I often recommend is UNI KEY Health’s Ultra H-3 Plus, which contains phosphatidylserine, benfotiamine, DMAE, ginkgo biloba, green tea extract, Huperzine A and other compounds that support memory, circulation, neurotransmitter activity and healthy cognitive aging,” says Gittleman of her own brand. “Several of these nutrients have been studied for their role in protecting brain cells and supporting mental clarity as we age.”

Foods to avoid for brain health

On the opposite end of the spectrum, there are also foods that can hamper brain health, many of which align with what Emma reportedly has Bruce avoiding on his “dementia diet.”

“Ultra-processed foods are one of the biggest problems,” says Gittleman. “They tend to be high in refined carbs, damaged fats, additives and sugar and low in the nutrients the brain actually needs. Over time, this can contribute to inflammation, insulin resistance, oxidative stress and metabolic changes that may negatively affect memory and cognition.”

The bottom line on Bruce Willis’ dementia diet

Willis has yet to comment on the Die Hard actor’s reported dietary changes to help ease his dementia symptoms. But Gittleman notes that following a whole-foods diet rich in healthy fats and lean proteins and low in ultra-processed foods supports brain health and is a smart strategy to help protect your memory over time.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

8 Brain Fog Supplements a Top Doctor Says Clear Your Thinking Fast

kmastrocola — Tue, 19 May 2026 18:30:12 +0000

Whether you misplaced your keys, forgot where you parked your car or are having trouble recalling names, brain fog can quickly set in—especially during perimenopause and menopause—and make it hard to think clearly. The good news is that there are natural supplements for brain fog that may help you regain mental clarity. Keep reading as a top psychologist shares the best herbs and vitamins for sharpening focus and supporting brain health.

8 brain fog supplements to boost your focus

Focus is largely about the prefrontal cortex, the brain’s CEO, which is involved in attention, planning and follow-through, explains psychiatrist Daniel G. Amen, MD, author of Change Your Brain Every Day. “Brain fog is often a sign that something is ‘off,’ whether it’s poor sleep, hormonal imbalances, inflammation, head trauma or low blood flow,” he adds.

If you struggle to concentrate or find yourself easily distracted, these brain fog supplements can help sharpen your focus and cognitive performance:

Omega-3s

It’s no surprise omega-3 fatty acids appear on this list, as they’re shown to improve focus, he notes. Dr. Amen adds that they also improve brain cell communication and help us think more clearly.

Recommended daily dose: 900 to 2,000 mg of combined EPA and DHA omega-3 supplements daily.

Green tea extract (EGCG + L-theanine)

These antioxidant-rich compounds support healthy blood flow to the brain and enhance attention and mental clarity, which is especially important for older adults.

Recommended daily dose: 300 to 400 mg of EGCG and 100 to 400 mg of L-theanine daily.

Rhodiola

This flower has been shown to improve learning and work performance, says Dr. Amen. That’s in part because it’s an adaptogen, balancing the stress hormones that impede focus even in otherwise healthy adults.

Recommended daily dose: 200 mg of rhodiola twice a day.

Ashwagandha

The adaptogenic herb promotes overall mental focus, notes Dr. Amen, by decreasing stress and lifting brain fog.

Recommended daily dose: 300 to 600 mg of ashwagandha daily.

Ginseng

Simply put, ginseng sharpens focus, he declares. That’s largely due to compounds in ginseng that dial down mental fatigue and boost blood flow to the brain.

Recommended daily dose: 200 mg to 400 mg of ginseng daily.

Zinc and iron (if deficient)

This duo is critical when it comes to fighting brain fog in the long term, because deficiencies are associated with inattentiveness and impulsivity, Dr. Amen notes. Consider talking to your doctor about getting tested for deficiencies—if you have a shortfall, they can recommend the right tailored dosage to your needs.

Lion’s Mane ‘smart’ mushrooms

“This supplement enhances key neural pathways to boost mental clarity,” shares Dr. Amen. Indeed, these mushrooms work by encouraging the growth of new brain cells.

Recommended daily dose: 500 to 1,000 mg of lion’s mane daily.

B-complex vitamins

This suite of vitamin supplements—especially B6, B12 and folate—supports energy production and brain metabolism, which are key to easing brain fog and improving concentration, notes Dr. Amen.

Recommended daily dose: Follow package directions, as B-complex formulations vary. Look for a formula that includes B6, B12 and folate.

The bottom line on brain fog supplements

Brain fog doesn’t have to slow you down. These eight science-backed supplements support healthy blood flow, reduce stress, boost brain cell communication and fill nutritional gaps that cloud your thinking. Start with one or two that address your specific needs, and check with your doctor before adding new supplements to your routine to support your cognitive health.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Brain Fog After 50? Try This Olive Oil Trick for Sharper Thinking Fast

Cailey Griffin — Mon, 18 May 2026 19:00:33 +0000

If you’ve been blaming forgotten names, misplaced keys or that fuzzy midafternoon haze on “just getting older,” your kitchen pantry may hold a surprisingly simple ally. New research suggests the golden-green drizzle you’re already using on salads and roasted veggies could be quietly nourishing your brain. For women navigating perimenopause and beyond, when shifting hormones can make mental clarity feel elusive, the case for extra-virgin olive oil (EVOO) for brain health is getting stronger. And the reason has everything to do with what’s happening in your gut.

What the research on extra-virgin olive oil for brain health found

In a two-year study of more than 600 adults, researchers tracked participants’ intake of both extra-virgin and common olive oil, then analyzed stool samples and cognitive performance. The findings, published in the journal Microbiome, showed that higher intake of extra-virgin olive oil was linked to greater gut microbiome diversity and better overall brain function.

In other words, the women and men who reached for the good stuff more often had sharper, more resilient minds. (Learn more about the role your gut microbiome may play in your Alzheimer’s disease risk.)

The gut-brain connection, explained

Why would something you eat affect how clearly you think? The answer lies in the gut-brain axis, the constant two-way conversation between your digestive system and your central nervous system. The trillions of bacteria living in your gut help regulate inflammation, produce mood-related chemicals and send signals that influence everything from memory to focus.

When that bacterial community is diverse and balanced, the messages traveling north to your brain tend to be calmer and clearer. When it’s out of whack—often the case during midlife, when hormonal shifts, stress and changing eating habits collide—inflammation can rise and brain signaling can suffer. The result? That maddening “where did I put my phone?” fog so many of us are familiar with.

Extra-virgin olive oil appears to nudge the gut in a healthier direction, which supports better cognitive health. Researchers believe its rich supply of polyphenols, healthy monounsaturated fats and antioxidants in EVOO helps beneficial bacteria flourish, which calms inflammation throughout the body, including the brain.

Why extra-virgin olive oil makes all the difference

Not all olive oils are created equal, and this is where the label really counts. Extra-virgin olive oil is the least processed form—cold-pressed from olives without heat or chemicals, which preserves the polyphenols and antioxidants that give it both its peppery bite and its protective punch. Refined olive oils have been processed in ways that strip many of those compounds away. One tasty option: La Tourangelle Bright & Peppery Extra-Virgin Olive Oil.

How to work more extra-virgin olive oil into your day

The good news? You don’t need to overhaul your kitchen to start reaping the health benefits of olive oil. When it comes to improving cognitive function over time, a few simple swaps can add up quickly:

Drizzle, don’t drown. A tablespoon or two over salads, soups, roasted vegetables or whole-grain toast is plenty.
Use it as a finishing oil. Pour it over cooked fish, chicken or beans right before serving to preserve its delicate compounds.
Dip instead of spread. Swap butter for a small dish of extra-virgin olive oil with herbs alongside crusty bread.
Stir it into yogurt or hummus. A splash adds richness and a subtle peppery note while increasing your olive oil intake.

A small habit with big brain-health payoff

If midlife brain fog has you feeling frustrated, small, consistent habits often matter more than dramatic overhauls. Reaching for extra-virgin olive oil at dinner tonight won’t transform your memory overnight. But feeding your gut the foods it loves, day after day, may be one of the kindest, most delicious things you can do to tap into the protective effects of a healthy diet.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Can ‘Pinky Time’ Really Prevent Cognitive Decline in Just Seconds a Day?

Cailey Griffin — Sun, 17 May 2026 15:00:41 +0000

You take care of your heart with daily walks, protect your eyes with screen breaks and maintain a healthy weight with nutritious meals, but what about keeping your brain healthy? If slowing cognitive decline and lowering your risk of Alzheimer’s disease feels overwhelming, you’re not alone. That’s exactly why TikTok’s newest wellness trend has millions of people wiggling their pinkies. Called “pinky time,” this simple finger exercise promises to boost memory and focus in just seconds a day. But does it actually improve your cognitive function? We asked brain health experts to reveal the truth about this viral hack and share four exercises that may work even better.

What is ‘pinky time’—and how is it linked to cognitive decline?

Before diving into whether pinky time can slow cognitive decline (especially for older adults), it helps to understand what the TikTok trend is claiming to prevent. “Alzheimer’s is a brain disease that slowly damages brain cells, so a person gradually has more trouble remembering, learning, planning, finding words and doing familiar tasks,” says Rab Nawaz, MD, a board-certified neurologist. “The CDC describes dementia as a decline in mental ability that affects daily life, and Alzheimer’s is the most common type.”

Pinky time is being positioned as a fun fine motor task that improves brain functioning over time.. “Pinky time is a short finger exercise that started on TikTok, where people arrange their fingers in a specific way and wiggle their pinkies while often doing it together at the same time each day,” explains Kang Hsu Jr., MD, chief medical officer of Canary Speech. “Creators promote it as a quick daily ‘brain workout’ and some even suggest it could help prevent or detect dementia.”

Can pinky time really ward off cognitive decline?

We have bad news and good news. The bad news? Dr. Nawaz says there’s no strong evidence that a viral internet trend like pinky time can lower your risk of Alzheimer’s disease or dementia. The good news? The exercise (which combines novelty and coordination) could still be good for the brain in other ways. Dr. Nawaz explains that learning a new coordinated movement may briefly challenge the parts of the brain involved in timing, planning, movement and hand control, which may help the brain adapt and form new connections.

While pinky time likely isn’t the anti-Alzheimer’s magic bullet the internet claims it is, Dr. Nawaz says it may still be a fun addition to a larger brain health routine. If you enjoy the exercise, he recommends practicing pinky time for one to two minutes a day. Over time, the exercise may help you feel a little more mentally engaged, focused or coordinated as you practice the movement.

How to try pinky time for yourself

Dr. Nawaz breaks down exactly how to do the simple finger movements each day:

Hold your hands in front of you with your palms facing one another
Interlock or cross your index and middle fingers on each hand so they stay connected
Place each thumb against the ring finger on the same hand
Once your hands are in position, slowly move only your pinky fingers up and down
Focus on steady, controlled movement rather than speed

4 other brain health exercises that help prevent cognitive decline

While pinky time has captured the internet’s attention, there are several other finger and hand exercises that can also help protect your brain. Here are four expert-approved exercises to try:

Alternate clapping

“[This exercise] forces your brain to override its automatic clapping pattern, which is exactly the disruption that’s beneficial,” says Fawad Mian, MD, a board-certified neurologist and founder at Ascend Regenerative.

Start by clapping your hands together normally
On the next clap, rotate both hands so the backs of your hands touch instead
Continue alternating between a regular clap and the reversed version

Cross body hand taps

“Crossing the midline of the body and keeping a rhythm engages coordination between the two sides of the brain hemispheres and can help with attention and balance—much like basic dance steps or aerobics moves,” says Dr. Hsu. To get the benefits of cross-hemisphere coordination:

Sit or stand tall
Tap your left knee with your right hand
Then tap your right knee with your left hand
Continue alternating sides back and forth
Once the movement feels comfortable, add a rhythm pattern such as “slow-slow-fast” while tapping

Finger lifts

“This [exercise] may help with fine motor awareness and concentration because the ring and pinky fingers are often harder to isolate,” says Dr. Nawaz.

Rest both hands flat on a table or other firm surface
Lift only one finger at a time while keeping the rest of your fingers down
Begin with your index fingers, then move to your middle fingers, ring fingers and pinkies

Coin rolling

“Coin rolling requires fine motor control, focus and dexterity,” says Dr. Mian. “This engages the brain’s motor and attention networks. Occupational therapists use versions of this with patients in early cognitive decline.”

Hold a coin in one hand
Move the coin across your knuckles one finger at a time
Once you reach the end of your hand, roll the coin back in the opposite direction
Repeat the movement with control

The bottom line on pinky time to prevent cognitive decline

Whether you try pinky time or another brain-boosting exercises, the key is consistency. While no finger exercise can guarantee prevention of Alzheimer’s or dementia, keeping your brain active, engaged and challenged is one of the best things you can do for your cognitive health as you age.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Can Neuro Gum Really Boost Your Memory? The Truth—and 3 Alternatives

Cailey Griffin — Thu, 14 May 2026 23:00:18 +0000

Your brain feels foggy. You’re staring at your to-do list, but you just can’t seem to focus. Between managing your health, caring for your family and keeping up with everything else on your plate, mental clarity feels like a luxury you can’t afford. But hat if there was a simple, affordable way to help sharpen your mind and boost your energy—something as simple as chewing gum? That’s the promise behind trendy functional gums like Neuro Gum, which claim to deliver better focus and mental clarity. But before you spend nearly $25 on a six-pack, we asked experts to reveal the truth: Do these pricey gums actually work? Plus, we’ve got budget-friendly natural alternatives to Neuro Gum that may give your brain the boost it needs.

What are functional gums like Neuro Gum?

“Functional gums are chewing gums formulated with active ingredients beyond just flavor,” says Kristen Kuminski, RD, CDN, an advisor for The RX Index. “[They include] things like caffeine, L-theanine, B vitamins or herbal extracts, with the goal of delivering a cognitive or energy benefit through chewing rather than swallowing a pill or drinking a beverage.”

Now to the question everyone’s wondering. Do expensive functional gums like Neuro Gum actually work or are they more smart marketing than substance? Kuminski says they can work, depending on the ingredients. Functional gums that contain the following ingredients could actually provide the mental clarity you’re looking for:

Caffeine: Kuminski says caffeine blocks brain cell receptors that make us feel tired. And because caffeine is absorbed through the cheeks and gums, it enters the body within just five to 10 minutes compared to 30 to 45 minutes through other absorption methods, she adds.
L-theanine: This amino acid found naturally in tea helps the body feel calm but alert and may help take the jitteriness out of caffeine while still preserving focus, explains Kuminski.
B vitamins: B6 and B12 vitamins in particular help support metabolism within the body’s cells and may make a noticeable difference when supplemented, especially for people who have trouble absorbing them from foods or those following a vegan diet, adds Kuminski.

Do Neuro Gum’s ingredients make it worth the price?

With a six-pack of Neuro Gum’s Energy & Focus retailing for nearly $25, you may be wondering if it’s worth the price compared to less expensive staple drug store brands that cost between $1 to $2 per pack. Research points to an interesting perspective.

A study published in BioMed Research International found that across four studies involving 312 adults, chewing Wrigley’s gums, including spearmint, peppermint and mint varieties, was linked to higher alertness, fewer cognitive problems and improved productivity compared to not chewing gum. Why? “Regular chewing gum increases blood flow to the brain and elevates arousal through the act of chewing itself,” explains Kuminski. “The jaw movement triggers alertness signals independent of any active ingredient. It also reduces cortisol slightly, which can improve focus.”

So should you buy functional gums when store-brand chewing gums also demonstrate health benefits in research? Mariam Zakhary, DO, clinical advisor of Ikon Recovery Center, says we should think of functional gums as simply another method for consuming caffeine and potentially reaping its benefits. “It is unlikely that paying additional money for these products will provide more benefit than consuming caffeinated beverages or simply chewing non-caffeinated gum and taking caffeine separately,” Dr. Zakhary says.

“For the caffeine and L-theanine combo, [functional gums] may be [worth it] if you like the format and it fits your routine,” adds Kuminski. “For the broader nootropic (brain-boosting) claims, probably not. A cup of quality green tea gives you the same two active ingredients that have the best evidence, at a fraction of the cost.”

Still, Kuminski says the way functional gums like Neuro Gum deliver their ingredients into the body through buccal absorption, meaning through the cheek and gums, is real and may work faster than oral ingestion for certain compounds like caffeine.

Natural alternatives to Neuro Gum

How else can you support brain function and clarity without losing nearly $30 on Neuro Gum? We touched on green tea, but here are two other natural alternatives:

Lion’s mane mushroom

Kuminski says whole food lion’s mane mushroom or a high-quality extract shows some of the most promising research among natural brain boosters for supporting nerve growth. She adds that it works best with consistent use, supporting long-term brain health rather than acting as a quick fix.

Rhodiola rosea

Rhodiola rosea is a natural herb that helps the body manage stress-related fatigue, and there’s evidence it may help lessen the feelings of mental exhaustion during periods of high cognitive stress, explains Kuminski. She says it may be especially helpful for people who struggle to focus due to stress and burnout rather than low energy.

Aerobic exercise

Dr. Zakhary explains that about 30 minutes of aerobic exercise increases brain hormones and neurotransmitters called catecholamines in the bloodstream, which boosts blood flow and may help improve focus.

The bottom line Neuro Gum alternatives

Ultimately, you have options. Whether you choose to try functional gums, stick with your favorite drugstore brand, sip green tea or take a brisk walk around the block, you’re taking charge of your mental clarity.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Birdwatching Delivers Big Benefits for Brain Health, New Study Reveals

Cailey Griffin — Tue, 28 Apr 2026 13:28:59 +0000

What if one of the simplest, most enjoyable things you could do for your brain was already happening right outside your window? If you’ve ever paused to watch a cardinal land on a feeder or listened to a robin sing from a nearby tree, you’ve already taken the first step toward a hobby that science now says could genuinely sharpen your mind. Keep scrolling to learn what a new study revealed about the benefits of birdwatching for brain health.

How birdwatching improves brain health and memory

Research published in The Journal of Neuroscience found that spending time watching birds could be the secret to a healthier brain. In the study, the brains of adults were scanned as they were asked to identify different species of birds from pictures. The result was striking: Participants with more birdwatching experience had enhanced brain tissue in areas tied to attention and visual memory—a sure sign of a more efficient brain structure.

Scientists suggest that years of closely observing and remembering bird names is an easy way to strengthen our memory over time. That’s a powerful finding, especially for anyone looking for an enjoyable activity that also happens to be good for long-term cognitive health.

Birdwatching exercises your brain in so many ways

Think about what actually happens when you watch birds. You’re not just sitting passively on a bench. You’re scanning your surroundings, noticing subtle differences in color and size, listening for distinct calls and matching what you see with names you’ve learned before. Every one of those small mental steps—from identifying bird species to keeping your eyes and ears on alert—engages key brain regions in ways that truly matter.

The more you practice noticing and naming what you see, the more you’re building the very brain structures that keep your thinking sharp, which may help reduce the risk of cognitive decline over time. And unlike a crossword puzzle or a brain-training app, birdwatching gets you outdoors, breathing fresh air and connecting with the natural world—benefits that generally support overall wellbeing.

How to start birdwatching for brain health today

One of the most wonderful things about birdwatching is how accessible it is. You can do it from your backyard, a local park bench or a walking trail. You can do it alone with a cup of coffee in the morning or turn it into a social outing with friends. There’s no right or wrong way to begin.

If you’re curious about getting started, consider simply paying closer attention to the birds you already see each day. The birdwatching basics that make it easy:

Start by observing birds in your backyard
Focus on color, size and movement
Learn one to two bird names per week
Listen for and identify unique bird calls

That process of observing closely and remembering what you’ve seen is exactly the kind of mental exercise the research points to. Over time, as you learn to distinguish a house finch from a purple finch or recognize the song of a chickadee, you’re doing something genuinely meaningful for your brain. (Discover more secrets to birdwatching success.)

The bottom line

The next time you spot a bluebird or hear a woodpecker tapping away, know that simply watching and wondering what species it might be is already doing your brain a world of good.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.