Cognitive Health

Cognition includes functions such as thinking, attention, learning, memory, problem-solving, and speaking. The DSM-5 model of cognition, used in neurology, psychiatry, and neuropsychology, includes six domains: complex attention, executive function, learning and memory, language, perceptual-motor skills, and social cognition, each with subdomains.¹ Furthermore, these domains and subdomains are connected and work together, rather than functioning separately. 

A common way to think about the brain is as a machine with different parts, like a computer. Nevertheless, this is a simplistic overview. In reality, the brain is a lively, constantly evolving system—much like a garden, a dynamic weather pattern, or a bustling, thriving city.

Scientists call this kind of system a complex adaptive system (CAS). That means many pieces constantly talk to each other, adjusting and shaping one another over time. Your brain, body, and surroundings are all complex adaptive systems connected in a web. What happens in one can really affect the others, creating a ripple effect that touches us all.

Understanding this can really help you see new ways to keep your mind sharp as you age. Here’s what it means for you.

The hopeful message

Did you know that nearly half of the risk of dementia isn’t determined by your genes? Instead, factors you and your community can influence shape it. Understanding this can encourage you to take positive steps for your brain health! Since all parts of the system are connected, making small, positive changes in different areas can add up to a big difference. Remember, you don’t have to get everything perfect. A gentle nudge toward a healthier system can make a meaningful difference.

Care for your body, benefit your brain

What is good for your heart is good for your brain. Your brain relies on a healthy heart and blood vessels to provide it with oxygen and energy, helping it function at its best. 

• Keep your blood pressure within a healthy range—this is one of the most powerful things you can do for your brain.
• Stay physically active. Aim to move regularly most days—walking counts.
• Manage cholesterol, blood sugar, and weight, and avoid tobacco use.
• Protect your sleep—aim for about 7 hours. Good sleep helps your brain clear waste each night.

Your mind shapes your brain. Your thoughts, moods, and sense of meaning are not separate from your brain—they influence it.

• Address depression, anxiety, and chronic stress; treating them protects cognition.
• Cultivate a sense of purpose and connection. People who feel their lives have meaning tend to keep their thinking sharper.
• Practices such as mindfulness or talk therapy can help reduce stress and support memory.

Your relationships and environment shape your brain. The world around you is part of the system too.

• Stay socially connected. Isolation and loneliness are hard on the brain; regular contact with others helps.
• Keep learning and challenging your mind—through hobbies (old and new), reading, learning, mind-challenging games, and cultural activities (enjoyed).
• Where possible, spend time in green, walkable spaces and minimise exposure to air pollution and noise.

Antáma (meaning “together”): Why doing several things together works best

Since these parts are all connected, they support and enhance each other. Taking a daily walk not only benefits your heart but also boosts your mood, improves sleep, and often involves being with others—so one simple healthy habit can strengthen your overall wellbeing. That’s why the most effective programs usually bring together exercise, healthy eating, mental activity, social connections, and managing blood pressure and blood sugar—all in harmony.

Start today!

Five simple activities to get started:

1. Move your body a little more than yesterday.
2. Check in on your blood pressure with your care team.
3. Reach out to one person you enjoy.
4. Protect your sleep tonight.
5. Learn or try something new this week.

Remember, you can’t control everything, and that’s perfectly okay. The real goal is to gently guide a lively, adaptable system towards health—one connected step at a time!