7 Steppingstones of Cognitive Health

A simple, realistic plan to protect your brain as you age.

You can’t control everything about aging—but you can control a lot more than you think. By focusing on a few key habits, you can support clearer thinking, better memory, and more confident independence. At Silver Tsunami, we’ve distilled the research into 7 practical pillars you can start using today.

Eat to Fuel

Your Brain

Choose brain-friendly foods—Mediterranean, heart-healthy, or low-carb styles—and cut back on sugar and alcohol. Add supportive options like MCT oil to give your brain cleaner, more efficient fuel.

Move for Better

Blood Flow

Regular movement—like walking or light cardio—gets oxygen-rich blood to your brain. You don’t need a gym membership; you just need consistency.

Breathe for

Calm & Clarity

A few minutes of deep, intentional breathing each day can calm your nervous system, reduce stress, and boost oxygen to your brain. It’s simple, free, and surprisingly powerful.

Challenge Your Brain

Targeted brain exercises and structured cognitive training help build new neural pathways. The more you challenge your brain, the stronger and more resilient it can become.

Hydrate for

Mental Energy

Even mild dehydration can cause brain fog. Drinking enough water—and replenishing electrolytes after activity—helps your brain and body function at their best.

Protect Your Sleep

Quality sleep is when your brain repairs, cleanses, and resets. Better sleep can mean better memory, sharper focus, and more stable mood.

Connect & De-Stress


Regular social interaction and daily stress-management habits protect the parts of the brain responsible for learning, memory, and emotional balance. Connection and calm are powerful brain medicine.

Turn These Elements into Your Personal Action Plan

You don’t have to tackle all 7 elements of cognitive care at once. Start with one or two that feel doable, build momentum, and let your brain—and your confidence—catch up.


At Silver Tsunami, we help you create a realistic, personalized plan to support your cognitive health for years to come.