Vital 6: Research-Supported Ways to Build Your Brain Health
The Brain Wellness & Lifestyle Program at Pacific Neuroscience Institute emphasizes six core areas known as the Vital 6. Our PREVENTION clinical trial shows that coaching support for making these lifestyle choices matters to individuals with cognitive decline, including Alzheimer’s disease.
These Vital 6 formed the foundation of the intervention used in our study and were delivered by our experts.
The Vital 6
1. Brain Training
The phrase “use it or lose it” is increasingly supported by research. Consider structured brain training programs such as our Vital Minds or Memory Club, learn a new skill or technology, and stay mentally active during your free time. Reading, writing, journaling, and playing games are all effective ways to keep the brain engaged and support cognitive health.
2. Sleep
Maintain a regular sleep and wake schedule, establish a calming bedtime routine, and aim for at least 7 hours, uninterrupted sleep while avoiding heavy meals late in the evening. During deep sleep, the brain’s glymphatic system becomes more active, helping clear metabolic waste products such as amyloid and tau that are associated with neurodegeneration.
3. Exercise
Regular physical activity helps the brain clear metabolic waste and supports healthy blood flow, both of which are important for reducing risk of neurodegeneration and cerebrovascular disease. Engage in regular aerobic activity such as walking, biking, or swimming. Maintaining muscle strength is also essential for older adults to support mobility and prevent falls, so include strength training at least twice a week. Our group exercise program FitBrain combines aerobic movement, strength training, and cognitive challenges with the added benefit of social engagement.
4. Nutrition
Emphasize vegetables and whole foods, which provide nutrients and antioxidants that reduce inflammation and support metabolic and vascular health important for brain aging. Follow a lower-carbohydrate, Mediterranean-style eating pattern to support brain cell metabolism. Allow a longer overnight fasting window between dinner and breakfast to support glymphatic drainage. Consider working with one of our health coaches to build consistency and awareness.
5. Stress Management
Chronic stress affects brain chemistry in ways that are especially important for those with cognitive decline. People with mild cognitive impairment and dementia often have higher levels of glutamate, an excitatory neurotransmitter that can become toxic to brain cells, and stress management can help reduce this excitatory burden. Simple daily practices such as deep breathing, meditation, time outdoors, listening to music, creative activities, and maintaining a consistent routine can meaningfully support emotional balance and brain health.
6. Socialization
Staying socially engaged supports brain health and emotional well-being by stimulating cognitive activity and promoting hormones such as oxytocin that are linked to social bonding and stress regulation. Make time to connect with friends and family, and consider volunteering or participating in group activities such as clubs, classes, or exercise groups once or twice a week. Prioritizing meaningful, in-person social connections because they are more effective.
Support for Personalized, Multidomain Lifestyle Intervention
The Brain Wellness & Lifestyle Program at Pacific Neuroscience Institute offers individualized and group-based support through virtual and in-person sessions. Using the Vital 6, Molly Rapozo, MS, RDN, the brain health coach from the PREVENTION study, can help participants set realistic goals, track progress, and apply evidence-based strategies to support memory, focus, and long-term brain health.
Contact Us & Learn More
213-344-2037 | lifestyle@pacificneuro.org
1301 20th St. #100, Santa Monica, CA 90404
About Molly Rapozo
Molly Rapozo, MS, RDN, is a Senior Nutrition & Health Educator at the Brain Wellness & Lifestyle Program at Pacific Neuroscience Institute. She is a registered dietician nutritionist and brain health coach with more than a decade of experience. What she finds most gratifying is seeing her clients take on and integrate lifestyle interventions that make a profound difference in their lives.
References
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