Vital Minds

Vital Minds® teaches important memory training strategies and reviews critical lifestyle choices aimed at improving or stabilizing overall memory functioning for those experiencing cognitive changes or normal aging concerns. Our experts understand the unique challenges, stresses, and pressure that people in our modern society deal with on a daily basis. The Vital Minds program provides evidence-based education and memory training to strengthen your brain health and to promote longevity.

Vital Minds covers science-based brain healthy behaviors, such as exercise, nutrition, stress management, and cognitive stimulation. It also teaches strategies geared towards using memory more effectively in real-life situations. This program is based on decades of research, including Dr. Miller’s publications (i.e., American Journal of Geriatric Psychiatry) that focus on the importance of specific memory techniques aimed to improve mild cognitive changes.

Vital Minds sessions cover the following.

Memory Training

Mental exercise is just as important for optimizing brain health as physical exercise. Research shows that factors associated with learning – such as higher levels of education, bilingualism, and more complex occupations – are associated with lower risk for cognitive decline after adjusting for confounding factors. Memory training focuses on improving short-term memory through specific techniques and addressing practical approaches for everyday memory challenges

Physical Activity

Studies show that physical activity is one of the most important behaviors to prevent age-related cognitive decline and all forms of dementia. During sessions, the brain health coaches will review the importance of exercise and its impact on mood and cognition.

Nutrition

Diets high in total fat and saturated fat, sugar and refined carbohydrates are associated with worse cognitive function and increased dementia risk. Alternatively, diets characterized by a high intake of vegetables and fruit, limited meat consumption, moderate intake of alcohol, and use of olive oil as a primary fat source are associated with decreased dementia risk. In addition to what you eat, having optimal levels of key nutrients like vitamin D, omega-3 fatty acids and B-vitamins is important. Memory trainers will provide education regarding nutrition fundamentals and guidelines for developing a brain-healthy diet.

Stress Reduction

Chronic stress is harmful for the brain and is an established risk factor for cognitive decline. Chronic stress reduces the resiliency of brain cells to survive damage and disease. Apart from its direct effects on the brain, chronic stress increases the risk for heart disease, high blood pressure and inflammation. Adopting a regular stress management practice such as deep breathing, meditation or gentle yoga may help reduce stress. Vital Minds emphasizes the importance of stress management and introduces a variety of techniques throughout the course.

Sleep

Sleep is a key component to optimizing cognitive health and potentially lowering risk for cognitive decline. Sleep rejuvenates and protects the brain. During sleep, slow electrical oscillations (“slow waves”) consolidate and encode your memories, while cerebrospinal fluid clears out harmful toxins. In addition, getting too little sleep (less than 6 hours each night) is associated with reduced brain volume. Our sleep hygiene routine (daily and nightly habits that influence your sleep quality) promotes 7-9 hours per night. Seeking medical help to improve sleep may be advised.

There are a variety of ways to participate in Vital Minds. Clients may choose from individual or group learning, as well as in-person or virtual delivery methods.

Written and reviewed by:
The Brain Wellness & Lifestyle Program team and editorial team are a group of educational specialists with extensive brain training knowledge and writing expertise.

Last Updated:

October 24, 2025