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.”

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This Pen-Tapping Rhythm Test Challenges (and Improves) Memory — Here’s How To Try It

Kick your brain into gear.

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

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4 Reader-Favorite Habits That Keep Your Mind Sharp (Experts Approve!)

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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.

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:

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• 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.

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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.

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Boost Your Focus Fast With the Best Natural Remedies for ADHD

Of the 15.5 million adults in the U.S. with attention deficit hyperactivity disorder (ADHD), about 6.8 million are women. But that number doesn’t tell the whole story, as we tend to be underdiagnosed. The good news is that growing knowledge of the condition means this gap is closing fast, and more people are finally getting […]

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.

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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.

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Aging

4 Hobbies That Reduce Your Dementia Risk (Yes, Walking Is One of Them!)

Activities like gardening, reading, knitting and more are easy ways to relax or express your creativity. But the benefits may go beyond simple enjoyment. In fact, some of your favorite hobbies could prevent dementia, offering an unexpected boost to brain health over time.  Whether it’s the challenge of learning something new, the focus that comes […]

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.)

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Boost Your Brain While You Walk: The Alzheimer’s Shield Doctors Swear By

When you think about the best practices for long-term brain health, reading, crossword puzzles and mind-bending board games probably come to mind. But exercise, like walking, can also help. And now, a new study finds that strength training is also a boon for the brain. And when you combine the two, your body and brain […]

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.

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Feeling a little forgetful lately? Us too. The CDC notes that one in 10 adults age 45 and up experience worsening memory loss. By age 70, that number jumps to two in three adults, found a study in the journal SSM Population Health. But there’s good news: You can stay sharper for longer with smart tips that boost your brainpower. From enhancing your problem-solving skills to reducing your risk of age-related memory loss, here’s what works.

How to boost your brainpower naturally

Good news: Whether you’re feeling blocked creatively or need to rev your attention span to plow through a pesky to-do list, studies show these tricks are sure to help you stay sharp and focused.

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Enjoy a girls’ night

Spending time with friends can protect against cognitive decline, according to research in Alzheimer’s & Dementia. Scientists found that older adults who regularly engage in social activities such as visiting friends, traveling or playing games avoided dementia and other cognitive issues five years longer than those who weren’t social. Researchers suspect socialization reduces stress on the brain. 

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Grab a paperclip

Need a quick creativity boost before planning your next neighborhood get-together or mapping out your garden? Get your creative juices flowing by grabbing a paper clip and thinking of five new ways to use it—like as a bookmark, a zipper pull or even a tiny phone stand. A University of Minnesota study found this “alternative use” exercise, in which you try to come up with new ways to use everyday objects like a brick, rubber band, spoon or sock, primes your brain to think outside the box.

Soak up the sun

Research in the journal Cell Reports shows the critical role of sleep in memory functions such as cognitive mapping, where the brain stitches together snippets of memory to form a more complete, longer-lasting picture. Struggling to get the brain-boosting quality sleep you need? A study in Sleep Health revealed that exposure to bright light in the morning and day helps you fall asleep faster at night and enjoy a more restful snooze by regulating your body clock. (Discover more tips on how to get better sleep after 50.)

Try a pilot’s trick

Sometimes worry that you left the oven on or forgot to close a window? A “point and name” technique used by aircraft pilots might help. Before leaving the house, point at what you need to check and say it aloud (“Oven off? Check! Window closed? Check! Keys in bag? Check!”). 

This simple strategy reinforces your actions, linking thought and movement and locking them into your memory. Indeed, research cited by the Engineering in Medicine and Biology Society found that when volunteers adopted the simple technique, their errors dropped nearly 85 percent.

Snack on popcorn

A study in Brain, Behavior, and Immunity found that eating a diet high in refined and processed foods low in fiber negatively impacted brain function, particularly in aging brains, by increasing inflammatory signaling. To boost your brainpower and protect your memory, eat plenty of fiber-rich foods such as whole grains, popcorn, beans and berries. Aim for 25 grams of fiber per day.

Use a pen and paper

Whether you’re trying to memorize the names of your granddaughter’s new playmates or master a tricky new Scrabble word, putting pen to paper could help you learn it significantly faster, suggests a Johns Hopkins University study. Researchers explain that handwriting boosts memory and learning more than typing into your smartphone or computer because it engages physical movement, sight and sound. This combination strengthens brain connections that make new information stick.

Look out the window

Can’t focus? Taking a 40-second break to glance at the pretty greenery just outside your window can enhance your ability to concentrate. A study in the Journal of Environmental Psychology reveals that even this brief nature break boosts your brain’s cognitive function in seconds. What’s more, a separate study in the Journal of Experimental Psychology: Applied found that this simple trick instantly improves productivity by 15 percent. 

Build strength

A review in the British Journal of Sports Medicine suggests that weight-bearing exercises such as squats, wall pushups and lifting small hand weights improve cognitive resilience. Study participants saw an increase in brain function after 12 weeks of regular exercise—around 30 minutes a day, five days a week (a total of about 150 minutes per week). The boost in brainpower can be partially attributed to the increased blood flow that exercise provides. 

Inhale the scent of roses

Want an easy way to boost your brainpower fast? Try misting your clothes with rose-scented spray or perfume. Japanese research shows that women who wore the floral fragrance daily for four weeks showed a significant increase in the brain’s gray matter, the region tied to memory, learning and information processing. Researchers believe continuous exposure to the scent strengthens neural connections and improves brain health by giving your mind a gentle, fragrant workout. A rose-scented spritz to try: Ellis Brooklyn Rrose Eau de Parfum.

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Have a cuppa 

Coffee’s brainpower boost lasts long after you finish your drink. Scientists at Johns Hopkins found that caffeine can increase long-term memory when enjoyed regularly in moderation, improving the mind’s ability to recognize similar but different items—key to deeper memory retention. 

Power up with protein

Working more protein-rich foods into your diet may help ward off age-related memory loss, suggests a study in Nutrition Research Reviews. The researchers found that protein, especially the kind found in nuts, may improve mental speed, attention and memory. Plus, a separate Harvard study suggests that eating protein may be associated with a lower risk of developing cognitive decline later in life when compared to eating carbohydrates. For a brainpower-boosting protein fix on the go, try Day Out Peanut Butter Cup Protein Balls.

At 84, Martha Stewart is busier than ever, juggling TV projects, social media and her lifestyle empire with the energy of someone half her age. So what’s her secret to staying so vibrant? The lifestyle guru recently shared a glimpse into her daily routine on the Lipstick on the Rim podcast, and it starts with something you might not expect: morning brain games. But do they really sharpen your memory and focus—and do you have to be a morning person to see the benefits? We asked experts to weigh in.

Martha Stewart’s morning brain game routine

So what does Stewart do to maintain the vibrancy and mental sharpness most of us hope to sustain into our 80s? In the interview, she shared that she starts her day in the wee hours of the morning with brain exercises.

“[My] typical day starts early,” said Stewart. “I wake up around 4 [to] 4:30 a.m. I read the entire New York Times. I do all the puzzles. I do Letter Boxed, I do Tiles. I do all of those silly games, but it’s good for your brain. It’s just good.”

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The health benefits of brain games 

First things first: Rab Nawaz, MD, a board-certified neurologist clarifies that brain games are not a “magical shield” for preventing dementia. He says that long-term brain protection primarily comes from exercise, adequate sleep, social connection, blood pressure regulation, treating mood problems and taking care of your hearing. 

So where do brain games fit in? “Brain games can sharpen attention, speed, word finding and mental flexibility in the short term, and they may help preserve cognitive efficiency when done regularly,” says Dr. Nawaz. 

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Does timing matter for brain games?

If you’re not a morning person, Stewart’s 4 am routine may sound nearly impossible for you to maintain. The good news is that you don’t have to. 

“Timing matters less than consistency, but morning can be a very good window for many people because the brain is often less mentally cluttered and more alert after waking,” explains Dr. Nawaz. “If someone sleeps well and tends to think clearly early in the day, morning puzzles may feel easier and more rewarding, which helps the habit stick.”

As for evening brain games? “If an adult feels like the evening is when they are most focused and consistent, then this may be a great time for them to be mentally engaged and doing it regularly,” says Pablo Prichard, MD, host of Forever Young on NBC and co-founder of Vincere Cancer Center.

Still, both Dr. Prichard and Dr. Nawaz caution that evening brain games could impact your sleep.

“The one caution is that if the games are too stimulating, competitive or screen-heavy, they can delay wind-down close to bedtime,” says Dr. Nawaz. “My practical advice is simple: Do them when you are alert and likely to stay consistent, with morning or late afternoon usually being the best fit.”

4 expert-approved brain games 

To rev your focus and help ward off memory loss, give these fun brain games a try:

Crossword or spelling games

“My first pick is word games like crosswords, spelling games or word association tasks,” says Dr. Nawaz. “They work by pulling on language networks [parts of the brain that process language], memory retrieval and verbal fluency. They are especially good for word finding and mental flexibility.”

Dr. Prichard adds that doing these types of games for 10 to 20 minutes four to six times a week is a helpful place to start. 

Logic puzzles like Sudoku 

“Sudoku or logic puzzles rely on sequencing, focus and problem solving,” says Dr. Prichard. “They strengthen concentration and executive functions, which are the skills we use to organize, plan and hold information mentally. I recommend these daily if possible, and setting a goal for solving [them] in a given amount of time. These are also great because they do not necessarily require a screen.”

Dr. Nawaz explains that these types of puzzles also challenge working memory and help the brain practice holding information while solving problems step by step.

Memory recall practices 

Dr. Nawaz says simple tasks like trying to recall your grocery list without looking or reading an article and summarizing it from memory can be powerful tools. These activities strengthen the brain’s ability to store and retrieve information and better mirror real-life situations where these skills are needed compared to app-based games, explains Dr. Nawaz.

Learning-based mental exercises

Dr. Prichard says learning something new or engaging in creative activities is one of the most effective ways to challenge the brain. This type of mental exercise forces you to take in, process and apply new information, activating multiple areas of the brain at once, he says. He recommends activities like listening to a podcast and teaching the material to someone else or working on a writing project as especially powerful.

Dr. Nawaz recommends incorporating this through activities like learning a new language, playing music or challenging a friend to strategy-based games like chess. Aim for two to four sessions per week at a level that feels challenging but not frustrating.

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The bottom line on Martha Stewart’s morning brain game habit

Martha Stewart’s morning brain game routine works for her—but the good news is that you don’t need to be an early bird to keep your mind sharp. Whether you tackle a crossword with your morning coffee, squeeze in Sudoku during lunch or unwind with word games in the evening, what matters most is showing up consistently. Pick a time that fits your life, choose games that challenge and delight you and give your brain the daily workout it deserves.

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.

Whether you can’t recall names as quickly as you once did or are experiencing a more generalized sense of fuzziness, brain fog is common, especially for women in their 50s and beyond. Here, a leading psychiatrist shares the most common brain fog causes, simple treatment strategies and the empowering steps you can take every day to regain clarity and focus.

What is brain fog?

It’s a term many of us know all too well, especially during perimenopause and menopause. But what exactly is brain fog? “It’s not a formal medical diagnosis, but a descriptive term for a cluster of cognitive symptoms reflecting reduced mental clarity and efficiency,” says psychiatrist Daniel G. Amen, MD, author of Change Your Brain Every Day.

“Clinically, it often represents impaired attention, slowed processing speed and reduced executive functioning, like problem-solving skills, related to underlying physiological or psychological stressors.”

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7 common brain fog symptoms

Here, Dr. Amen shares some of the most common symptoms of brain fog:

• Fuzzy or cloudy thinking
• Difficulty concentrating or staying focused
• Short-term memory lapses (misplacing items, forgetting conversations)
• Slower word-finding or verbal retrieval
• Mental fatigue despite adequate effort
• Reduced multitasking ability
• Feeling mentally “slowed down” or less sharp than usual

“These symptoms often fluctuate and worsen with fatigue, stress, inflammation or metabolic instability,” Dr. Amen points out.

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It’s Not Your Imagination: Menopause Brain Fog Is Real

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What causes brain fog in women over 50?

Brain fog becomes more common in women over 50 largely due to hormonal, metabolic and sleep-related transitions associated with menopause, explains Dr. Amen, who shares a few of the key drivers during this time of life:

Declining estrogen levels

“Estrogen supports cerebral blood flow, glucose metabolism in the brain, synaptic plasticity and memory circuits—particularly in the [key memory centers] of the  hippocampus and prefrontal cortex,” reveals Dr. Amen. “That’s why when estrogen drops, women often notice slower recall, word-finding difficulty and reduced mental stamina.”

The good news? You have options to support your hormonal health during this transition. “Consider discussing menopause management options, like hormone replacement therapy (HRT) with your doctor,” he encourages.

Disrupted sleep

“Hot flashes and night awakenings fragment sleep, which often leads to impaired attention, reduced working memory and slower processing speed,” says Dr. Amen. (Discover a  few simple ways to get better sleep after 50.)

Another potential reason for poor sleep: “If you’re snoring or experiencing daytime fatigue, consider screening for sleep apnea,” he adds. This is especially important, as the risk of the condition increases when estrogen levels dip.

Increased insulin resistance

Metabolic shifts after menopause can affect how the brain utilizes glucose and increase mental fatigue, Dr. Amen explains. (Check out tips to improve insulin sensitivity.)

Higher inflammation and vascular changes

“Postmenopausal changes in vascular health and increased inflammation can subtly reduce blood flow to the brain and reduce cognitive efficiency,” says Dr. Amen. To help fight this sneaky cause of brain fog, consider an anti-inflammatory diet full of fruits, vegetables, whole grains, nuts, seeds and all-important olive oil, which is rich in the healthy fats your brain needs to thrive.

People more prone to experiencing brain fog

In addition to perimenopause and menopausal women, other populations that may be more susceptible to brain fog include those with metabolic, inflammatory, hormonal or neurologic vulnerabilities, notes Dr. Amen.

If any of the following apply to you, it’s especially important to talk with your doctor about brain fog and explore solutions together:

• People with diabetes or insulin resistance
• Individuals with autoimmune disorders (such as Hashimoto’s thyroiditis, lupus or rheumatoid arthritis)
• Those experiencing depression, anxiety or PTSD
• People with chronic sleep disorders (such as sleep apnea or insomnia)
• Individuals with a history of traumatic brain injury or concussion
• Those recovering from long COVID or post-viral syndrome
• People with thyroid dysfunction (especially hypothyroidism)
• Those with chronic inflammatory conditions

4 nutrients that help get rid of brain fog

Alongside adopting a whole-food diet rich in vegetables, healthy fats and lean protein (which plays a role in neurotransmitter synthesis), Dr. Amen suggests getting your levels checked to ensure adequate intake of certain vitamins and minerals key to fighting brain fog:

• Vitamin B12: helps regulate mood and maintain the protective coating around brain cells that keeps them functioning properly
• Omega-3 fatty acids: plays a major role in cognitive health and may even decrease the risk of developing Alzheimer’s disease
• Iron (if deficient): boosts energy metabolism in the brain
• Vitamin D: supports the growth of neurons and is associated with lower risk of dementia

Lifestyle tweaks that fight common causes of brain fog

While bran fog can be disconcerting no matter the cause, we can take simple steps to ease it. Dr. Amen shares a few proven strategies:

Maintain stress-reduction practices

Chronic stress can increase cortisol levels, overstimulating the sympathetic nervous system and leading to burnout, emotional exhaustion and brain fog, reveals Dr. Amen. To help manage stress, he suggests relaxation practices such as breathing exercises, mindfulness or prayer.

Move your body regularly

“Regular physical activity can improve cerebral blood flow and mood regulation,” he says. “Aerobic exercise, in particular, improves blood flow and executive brain function, while strength training supports metabolic health.”

Learn new skills

“Keeping your brain engaged is central to fighting brain fog,” says Dr. Amen, noting that everything from doing puzzles to reading novels to experimenting with a new route to work jogs your brain out of same-old thinking and creates new neural connections.

Prevent blood sugar crashes

“The brain is highly energy-dependent,” he says. “Fluctuations in glucose and hydration directly affect clarity.” That’s why he encourages guarding against blood sugar instability (spikes and crashes) by eating whole, unprocessed foods and staying hydrated by drinking water throughout the day.

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When to seek treatment for brain fog

If symptoms are persistent or worsening, reach out to your medical professional for an evaluation and treatment, urges Dr. Amen. A few underlying medical conditions that can cause brain fog include:

• Thyroid dysfunction
• Sleep disorders
• Depression or anxiety
• Medication side effects
• Early cognitive impairment

The bottom line on brain fog causes and treatments

“In most cases, brain fog is reversible when underlying sleep, hormonal, metabolic or inflammatory drivers are addressed,” assures Dr. Amen. If you’re struggling with fuzzy thinking, be sure to work on improving your sleep and reducing your stress levels—and don’t hesitate to reach out to your doctor for more options.

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Parkinson’s disease is a widely recognized condition, but there’s another disorder with similar early symptoms that your doctor might initially miss. If you’ve noticed your balance shifting unexpectedly or your eyes struggling to move downward, progressive supranuclear palsy (PSP) could be to blame. While it’s rare, it is something to keep an eye out for. Civil rights activist Jesse Jackson, 84, was initially diagnosed with Parkinson’s disease before learning he actually had PSP. Grammy winner Linda Ronstadt, 79, had the same experience.

Since the symptoms of PSP are commonly misdiagnosed, we spoke to an expert to break down what exactly you need to know and why spotting early warning signs sooner supports better long-term care.

What is progressive supranuclear palsy (PSP)?

“Progressive supranuclear palsy is a neurodegenerative disorder that is uncommon and typically affects movement, balance, vision and thinking capacities,” says Zergabachew Asfaw, MD, a geriatrician affiliated with Montefiore Einstein and Burke Rehabilitation Hospital.

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The exact cause of progressive supranuclear palsy is still being studied, but researchers have identified the changes the condition may lead to. “The existing data indicates that the disease is linked to the development of an abnormal form of a protein known as tau and its accumulation in the brain,” says Dr. Asfaw. “This accumulation causes the dysfunction of nerve cells and death of nerve cells in vital brain areas involved in movement and cognition.”

The way these changes take form with PSP helps doctors distinguish it from other neurodegenerative conditions like Alzheimer’s disease. “This distinctive pattern assists clinicians in distinguishing PSP among similar conditions, although the underlying mechanism is under investigation,” says Dr. Asfaw.

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Who’s most at risk?

“The disease is common in people above 60 years old, and the average age of the disease onset is in the early to mid-60s,” says Dr. Afsaw. “The most significant risk factor is age, since the disease is not very common among young individuals. No definite indication of great genetic inheritance is present, but there are some genetic variants that are likely to make one a little bit more vulnerable.”

How PSP compares to Parkinson’s

As we revealed above, people with PSP may be diagnosed with Parkinson’s disease at first. Jackson’s family explained in their November 17 statement: “He was diagnosed with Parkinson’s syndrome in 2013. In April, the diagnosis changed to supranuclear palsy (PSP), a neurological disorder.”

Per the Association for Frontotemporal Degeneration, Linda Ronstadt’s PSP was also initially diagnosed as Parkinson’s. The confusion is understandable. 

“PSP and Parkinson’s are both movement disorders that are accompanied by stiffness, slow movements and difficulty in balance,” says Dr. Asfaw, and the symptoms typically get worse over time. “They also appeal to the wider category of neurodegenerative Parkinsonian syndromes, which have the same symptoms in terms of loss of motor control.”

However, the conditions cause different physical responses. “One of the main distinctions is the time and the extent of balance issues,” says Dr. Asfaw. “Falls in PSP are early in onset and backward in nature, but in Parkinson’s, later in the disease progression, they occur. PSP also shows typical eye movement impairments, particularly downward gaze impairment, which are not evident in Parkinson’s.” 

However, the conditions cause different physical responses. Dr. Asfaw says one of the main differences between Parkinson’s and PSP is how balance problems show up. In PSP, people tend to fall backward early on. In Parkinson’s, backward falls usually appear later as the disease progresses. People with PSP also experience downward-gaze difficulty, which Dr. Asfaw says can look like trouble reading or seeing food on a plate. This type of eye-movement problem does not typically occur in Parkinson’s.

5 common progressive supranuclear palsy symptoms

While the medical field is still working to fully understand the root cause of PSP, the symptoms are clearer. According to Dr. Asfaw, they include:

• Unexplained postural instability or frequent falls (essentially, trouble keeping your balance, which may look like falling backwards for no clear reason)
• Bodily stiffness
• Moving slowly 
• Difficulty controlling eye movements (especially moving your eyes up and down)
• Trouble with swallowing and speech (causing choking or slurred speech)

Subtle PSP symptoms you might miss

Some symptoms are less obvious, but still linked to PSP. Dr. Asfaw says these may include:

• Behavior shifts (irritation, impulsiveness and lack of interest in doing activities)
• Vision changes (specifically issues with your downward gaze)

“All these [behavior changes] happen because of the degeneration of the frontal areas of the brain that deal with executive functioning and emotional control,” says Dr. Asfaw. “Such changes may be minor at first, but in most cases, they tend to escalate with time.”

As for vision changes, “The patient may complain of having trouble reading, using stairs or seeing food on his or her plate,” says Dr. Asfaw. 

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How progressive supranuclear palsy is treated 

Dr. Asfaw says there’s no cure for progressive supranuclear palsy, and medications used for Parkinson’s, like levodopa, usually don’t help. Treatment for PSP focuses on managing symptoms with:

• Early neurologist care
• Physical therapy 
• Speech therapy
• Support resources and networking with those also managing the disease

Can PSP be prevented? 

“Currently, no known lifestyle alterations and preventive factors have been found to decrease the risk of PSP,” says Dr. Asfaw. “PSP is not associated with strong correlations to diet, level of activity or cardiovascular risk factors as compared to some other neurological conditions. Since the condition seems to be caused by complex protein anomalies in the brain, scientists have yet to understand the possible environmental or genetic causes.”

While you can’t prevent PSP, early evaluation for unusual balance or eye-movement issues can lead to a faster diagnosis, earlier planning and better quality of life. By learning about PSP now, you’re giving yourself the gift of awareness—and that awareness is power.

There’s nothing wrong with reading more books or swapping your nightly Netflix show for a crossword puzzle to keep your mind sharp. But maintaining your brain health doesn’t have to look a certain way. One person shining a spotlight on this topic? Actress Amy Sedaris, 64, known for her roles in films such as Elf and Maid in Manhattan. Sedaris has partnered with Dave & Buster’s and Centrum Silver to highlight how supplements and fun games can improve your brain health in easy, meaningful ways. 

Dave & Buster’s launches new brain games with Centrum Silver 

You may know Dave & Buster’s for its fun atmosphere and food, but it’s now teaming up with Centrum Silver for a new campaign called Silver Hours, running October 15 through November 14. Available weekdays from 11 am to 4 pm at select locations in Florida, Illinois and Arizona, the promotion offers adults 50+ a 10% discount on food, non-alcoholic drinks, power cards, and games. The initiative also highlights brain-boosting activities like “Pop the Lock,” an arcade favorite that helps sharpen reaction speed and pattern recognition. (To learn more or get the coupon, visit CentrumBrainBusters.com.)

And when paired with Centrum Silver, a multivitamin for adults 50 and older, you’ll be increasing the brain health-boosting benefits. In a study published in The American Journal of Clinical Nutrition, researchers tracked more than 21,000 adults over 60 who took Centrum Silver multivitamins daily for up to three years. Those who took the supplement showed measurable improvements in memory and overall cognitive performance. In fact, researchers estimated that taking a daily multivitamin could slow age-related cognitive decline by up to 60 percent. (See more everyday habits that prevent cognitive decline here.)

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“Cognitive performance is highly dependent on the appropriate intake of micronutrients, such as those found in Centrum Silver,” says Jennifer Brown, MD, ABOM, ABFM, a dual board-certified physician in family medicine and obesity medicine. “Our western diet is mainly composed of ultra-processed foods, many of which contain little to no nutritional value. A daily multivitamin supplement can replace those missing nutrients.”

How Amy Sedaris keeps her mind sharp at 64 

In an exclusive interview with Woman’s World, Sedaris shared that she was drawn to this campaign not only for its focus on brain health through fun games, but also because it brought a new routine to her multivitamin regimen.

Before starting Centrum Silver, Sedaris said she used to take multiple vitamins to get the nutrients she needed. But with Centrum Silver, she can get what she needs with less.“This is my new thing, taking one instead of 30,” said Sedaris, who’s also a fan of Dave & Buster’s new brain games. 

“I loved every game because I’m not [normally] a game player—except when I’m hanging out with my godkids,” she told Woman’s World. “It just makes me laugh, because I know I’m bad at it. But then [you get into it] and you’re like, wait, I understand what I’m supposed to do!”

Beyond keeping up with a daily Centrum Silver multivitamin and enjoying game nights at Dave & Buster’s, Sedaris says she keeps her mind sharp by socializing with friends. “I have a craft club,” Sedaris told Woman’s World. “I like bringing people together, and then I’ll cook. We socialize, toss out ideas  [and] come up with ideas. So that’s what I do, as far as keeping my brain going.”

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The Best Memory Supplements To Sharpen Recall and Reduce Dementia Risk

You eat right (most of the time; you’re only human after all), exercise regularly and play a mean game of Wordle—but is there anything else you can do to boost your memory? Yes, says psychiatrist Daniel G. Amen, MD, author of Change Your Brain Every Day. We asked him to share the “smartest” memory supplements […]

Why laughter is often the best medicine

While a balanced diet and vitamins are important, fostering brain health can take shape in many ways beyond nutrition alone. 

“There’s certainly the delusion that brain health can only arise from supplements or diets,” says Parth Bhavsar, MD, a board-certified family medicine physician with extensive clinical experience in urgent care, virtual primary care and telehealth. “The reality? Fun itself is medicine. Novelty-driven activities or activities that induce laughter enhance neuroplasticity—the capacity for the brain to create new pathways.”

Dr. Bhavsar adds that play, imagination and socializing all decrease the stress hormone cortisol and boost the feel-good hormone dopamine, which is just as important to brain health as eating a healthy diet and getting enough sleep. “Brain health re-packaged in terms of fun makes people more likely to maintain it in the long run,” he adds.

3 easy ways to boost your brain health, backed by science

Want other ideas to make brain health fun? Here are three doctor-approved suggestions:

Start a new hobby

“Learning a new skill, such as playing an instrument or speaking a foreign language, challenges the brain and stimulates memory,” says Dr. Brown. 

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Pick up the pace 

“Staying physically active through dance, a new sport or hiking maintains blood flow to the brain, which is essential for delivering vital oxygen and nutrients,” says Dr. Brown. 

And breaking out your favorite dance moves—which you can do from the comfort of home—is an especially smart choice. “Dancing activates balance, rhythm and memory with motor learning,” adds Dr. Bhavsar. 

Get zen 

Dr. Brown recommends practicing mindfulness or meditation, both of which reduce stress and help you think more clearly. 

The bottom line? Caring for your brain health doesn’t have to be complicated or boring—it can be as simple as playing a game, laughing with loved ones or keeping up with a daily multivitamin.

You eat right (most of the time; you’re only human after all), exercise regularly and play a mean game of Wordle—but is there anything else you can do to boost your memory? Yes, says psychiatrist Daniel G. Amen, MD, author of Change Your Brain Every Day. We asked him to share the “smartest” memory supplements proven to enhance cognition, sharpen recall—and even boost your mood and stave off depression.

When it comes to memory-boosting vitamins and minerals, it’s important to take the word “supplement” literally: an addition to, not a substitute for, healthy daily habits. “I’m a huge fan of supplementing a good lifestyle, because supplementing a bad one won’t help,” he says. “That includes having an anti-inflammatory diet, staying active and getting adequate sleep, because the most important thing you can do for your memory is keep your brain and body healthy.”

The 10 best memory supplements

Here, Dr. Amen reveals a few common risk factors for memory decline and Alzheimer’s disease—as well as the supplements proven to help keep our brain healthy and our memory sharp. Consult your doctor to learn if any of these options might be right for you.

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Ginkgo biloba

A healthy brain requires healthy circulation, which is why Dr. Amen cautions against smoking, being sedentary and drinking too much caffeine or alcohol—all of which can reduce blood flow to the brain.

As for his favorite memory supplement shown to increase circulation to your brain cells, he doesn’t mince words: “The prettiest brains I’ve ever seen take ginkgo [biloba],” he declares. “I’m a huge fan.”

Research bears him out: A study in Neuroradiology showed that supplementing with the antioxidant-rich herb increased cerebral blood flow. It’s also proven to dial down inflammation, enhancing recall and overall brain function, he adds. To reap the benefits, he recommends taking 120 mg to 240 mg of ginkgo biloba daily.

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Saffron

When we’re sad or anxious, we can’t think straight, let alone maintain a sharp memory. To the mood-boosting rescue: saffron. “There are 28 randomized controlled trials showing saffron is equally as effective as antidepressants,” Dr. Amen shares. “The world is coming to see it as a very important supplement—in fact, according to Persian folklore, it is said that if you’re too happy, you must have eaten saffron.”

The prized spice also boasts anti-inflammatory properties and supports neurotransmitters crucial to cellular energy, Dr. Amen continues. He recommends taking 30 mg of saffron daily.

Copper

A new study in Scientific Reports suggests that older adults whose diets contained more copper-rich foods—like shellfish, dark chocolate, eggs and legumes—had better memories and sharper focus. That’s largely because the mineral supports neurotransmitters.

Copper, however, is a bit of a Goldilocks supplement, says Dr. Amen. It’s important to hit the sweet spot, where you’re getting just enough but not too much.

“Too little copper can impair cognitive function, while too much can accelerate the aging process and increase the risk of Alzheimer’s,” he explains, adding that a simple blood test can determine if you’re in the right range. Consult your healthcare professional to learn more.

Omega-3 fatty acids

What would a roundup of memory-enhancing supplements be without omega-3s? Simply put, they’re proven to decrease inflammation, enemy number one of brain health, notes Dr. Amen. He suggests taking about 1,000 to 2,000 mg of omega-3 fatty acids (EPA and DHA) daily to help improve memory.

Magnesium

You may know magnesium as the calming mineral, shown to thwart muscle cramps and help relax the body. Turns out, it also helps relax the brain, “regulating receptors so that neurons don’t get overexcited,” reveals Dr. Amen. He adds that magnesium is a supplement that also promotes gamma-aminobutyric acid (GABA), a neurotransmitter key to mood and memory.

What’s more, magnesium increases “synaptic density,” he continues. In short, the more gray matter you have, the better your memory tends to be and more resilient you are to neurological diseases. Dr. Amen’s recommended daily dose of magnesium: 100 mg to 200 mg.

Curcumin

The compound that lends turmeric its rich golden hue isn’t just a pretty face: it’s shown to increase brain-derived neurotrophic factor (BDNF), central to memory, mood and overall brain health. It also packs a potent anti-inflammatory punch, which is why it makes Dr. Amen’s list of top memory supplements. He recommends taking 400 mg of curcumin daily.

Zinc

Another anti-inflammatory supplement, zinc, is shown to strengthen neural connections and support memory. Dr. Amen suggests taking 20 mg of zinc daily. But, as always, it’s important to consult your healthcare professional before taking any new supplement, as too much zinc is associated with side effects such as gastrointestinal and neurological issues.

Berberine

The plant compound has been found to help regulate blood sugar levels—and that’s important because high blood sugar affects cognitive health, explains Dr. Amen. A study in Frontiers in Pharmacology revealed that berberine protects the brain in large part by decreasing oxidative stress (e.g., brain aging). He recommends taking 500 mg of berberine daily.

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Vitamin D

It may be called a vitamin, but vitamin D acts more like a hormone, affecting everything from our immune system to brain function, observes Dr. Amen. In fact, he says that people whose vitamin D level is 40 ng/mL have half the risk of developing cancer as those whose level is under 20 ng/mL.

But back to the topic at hand: “Vitamin D is great for the brain and memory, increasing neuroplasticity [the brain’s ability to form new connections] and decreasing the risk of depression and ADHD.” The recommended daily allowance of vitamin D is 600 IU for adults up to 70 years old and 800 IU for those over 70.

Methylfolate

Mutations on the methylenetetrahydrofolate reductase (MTHFR) and apolipoprotein E (APOE) genes may increase the risk of Alzheimer’s disease, reveals Dr. Amen.

First, let’s tackle MTHFR: Mutations on this gene can make it difficult for the body to process methylfolate, which in turn increases levels of an amino called homocysteine—and too much homocysteine is linked with a higher likelihood of dementia. Dr Amen himself has tested positive for this mutation and supplements with methylfolate because his body has trouble naturally producing it.

The other gene, APOE, comes in three forms: e2, e3 and e4. “We get one gene each from our mom and dad, and if we get two copies of e4, we have 10 times the risk of developing Alzheimer’s disease,” he says.

While there is no memory supplement capable of counteracting such a genetic inheritance, Dr. Amen promises “genes are not a death sentence—they’re a wake-up call to do everything in your power like eating healthy, socializing, exercising regularly and taking care of your sleep.” Talk to your healthcare provider to learn if genetic testing and a methylfolate memory supplement might be right for you.

Ever spend a little too much time scrolling through social media or binge-watching shows and end up feeling…fuzzy? The phrase “brain rot” has exploded online, used to describe everything from too much Facebook time to endless internet rabbit holes. But while the term might be a joke to Gen Z and Gen Alpha, many older adults wonder if too much mindless scrolling could lead to memory issues or cognitive decline. We spoke with mental health professionals to unpack what “brain rot” really means, whether it’s something to worry about and how to keep your mind sharp and focused as you age.

What does ‘brain rot’ really mean? 

According to our experts, the phrase “brain rot” isn’t a medical diagnosis, but rather a popular online slang term. “[It] describes a sense of mental numbness or cognitive dullness, often brought on by overstimulation or passive content consumption,” explains Rebecca Tenzer, MAT, LCSW, owner of Astute Counseling & Wellness Services. “In other words, too much screen time and social media use.” 

You might agree as a parent or grandparent that young people suffer the most from “brain rot,” but the truth is that anyone can experience it. In fact, it’s become so ubiquitous that it was even named the Oxford Word of the Year in 2024.  

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Signs you might be dealing with ‘brain rot’

The most common symptoms of too much screen time, a.k.a. “brain rot,” include:

• Inability to focus or shortened attention span
• Difficulty remembering small things
• Lack of motivation or productivity
• General fatigue
• Mood changes

“‘Brain rot’ is part of a larger ‘rotting’ trend where we see terms like ‘bed rotting’ (lounging in bed all day) and ‘seat rotting’ (sitting in one place too long) gaining traction,” says Tenzer. And there is some truth to the trend: It names what Tenzer describes as “a universal feeling” in a humorous and relatable way. 

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Is it harmful to your brain long-term? 

While occasional binge-watching or phone scrolling won’t damage your brain, research shows chronic digital overload, especially without breaks or mentally stimulating counter-activities, can contribute to issues like reduced attention span, memory fog or sleep disruption. These are all symptoms of cognitive fatigue. 

“While it’s not a clinical label, the experience it describes is something many people genuinely struggle with,” says Stacy Thiry, a mental health clinician with Grow Therapy. That said, she notes that screen time alone doesn’t cause more serious memory issues such as dementia. The bigger concern? What your screen habits are replacing, like sleep, movement, social interaction or learning something new.

Why digital overload affects older adults more

As we get older, natural changes in the brain can make things like focus, memory and processing speed more susceptible to outside influences. 

“For older adults, these patterns can be more serious,” warns Thiry. “If someone is spending a lot of time alone, passively watching TV or scrolling through their phone, and not doing much to challenge their mind, that can increase the risk of cognitive decline over time.” Experiencing “brain rot,” in your 50s and beyond might be a sign that your brain isn’t getting enough exercise.

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Simple, expert-approved ways to stay mentally sharp

There’s good news: “brain rot” is avoidable and reversible. “You don’t need to spend hours every day doing brain exercises; just a few minutes of something engaging can make a big difference over time,” says Thiry. Here are easy ways to boost mental clarity and cure the “brain rot”:

Try brain games

There are numerous activities you can do both online and off that exercise your brain. Thiry recommends the following:

• Word puzzles like crosswords, the NYT Wordle or Scrabble
• Number or logic games like Sudoku, chess or even card games 
• Brain training apps like Lumosity, Elevate or Illuminate 
• Puzzles or board games 

Set screen time boundaries

“It’s okay to relax and unwind, but balance it with more active engagement,” says Thiry. Set a window of time each day for scrolling or binge-watching, ideally less than two hours (some apps, like Instagram, allow you do to that in the settings). Or, swap in a good book, podcasts, audiobooks or interactive content to minimize “brain rot”.

Tech breaks throughout the day can also help. Even just 10 to 15 minutes spent away from screens doing something tactile, like gardening or cooking, can recharge your mental battery.

Engage in creative hobbies

“Engaging in hobbies that challenge your brain, like learning a new skill, baking, crafting or playing an instrument, helps create new neural pathways and keeps things fresh,” says Tanzer. “Having hobbies and learning new activities also gets you out of the house. It forces you to be around people, socialize and engage in conversation.

And speaking of staying social, Thiry says that real conversations, not just a text message, are beneficial. So why not call an old friend, attend that yoga class or join a book club?

Get enough sleep

Many of us are guilty of not getting enough sleep, and oftentimes, screen time is the culprit. “Prioritizing sleep and maintaining good sleep hygiene are key to reducing overstimulation, calming the nervous system and combating mental fatigue,” says Tanzer. (See our top tips for getting deeper sleep here.)

The bottom line on ‘brain rot’ 

“Brain rot” may be internet culture slang, but it captures something many of us recognize: feeling mentally drained after too much passive content. Ignoring these feelings could lead to habits that hurt our cognitive health over time, especially as we age. 

“Think of your brain like a garden. It needs variety, stimulation, rest and connection to grow,” says Tanzer. “When you feed it only one thing, especially passive content, it begins to wilt. But when you challenge it, rest it and engage with others, it thrives.”