June is Alzheimer's & Brain Awareness Month. For many of us, it raises a familiar question: when I walk into a room and forget why, or briefly lose a word, is that normal aging or a sign of something more?
Here's a more useful and more hopeful question: how much of my brain health is actually in my hands?
The answer is, "more than most people think." First, a quick reality check: some slowing down, such as taking longer to recall a name or process new information, is a normal part of aging. This differs from mild cognitive impairment, in which changes are more noticeable than those of typical aging but do not yet interfere with daily life, and from dementia, in which changes affect the ability to manage everyday activities. For a clear, plain-language explanation, the Portal's What is Mild Cognitive Impairment? The lesson takes about 15 minutes.
Now for the empowering part. We often think of dementia as something that simply happens to us, shaped by genes or luck. Research offers a more encouraging view. The Portal's Dementia Risk Reduction lesson highlights evidence that up to 45% of dementia cases may be prevented or delayed by addressing factors we can influence through everyday choices. Your brain is not a fixed asset quietly running down; it responds to what you do.
So, what's within your influence? The Portal's How to Promote Brain Health lesson highlights five areas worth your attention.
1. Keep moving. Physical activity is one of the strongest themes in brain-health research, and weight management matters too. The good news: what supports your heart often supports your brain — and "movement" can mean a daily walk, not a gym membership. For more on the body-brain connection, see Boost your brain health with exercise targeting both your body and your brain.
2. Eat with your brain in mind. Diet and nutrition can support long-term cognitive health. You do not need a strict or expensive plan; small, steady shifts toward more whole foods, vegetables, and balanced meals are a practical place to start.
3. Take another look at smoking and alcohol. Both affect brain health over time, and both are areas where change pays off. If cutting back feels daunting, that's exactly the kind of goal a healthcare provider can help you map out.
4. Stay curious and connected. Keeping your brain active and maintaining social connections are linked to better cognitive health. Learning something new, joining a group, or staying in regular contact with people you care about all count — connection is good medicine.
5. Manage other health conditions and medications. Conditions such as high blood pressure and diabetes, as well as side effects from some medications, can affect thinking. A periodic medication review with your pharmacist or doctor is a simple, often-overlooked step.
Where to start
Reading about brain health is one thing; acting on it is another. The Portal's free, interactive e-learning lessons are designed to help. Each lesson is short (most take 15–30 minutes), self-paced, and turns the research above into practical steps. If you only have time for one this month, start with How to Promote Brain Health.
