Five Ways to Improve Mental Resilience, Mood, and Focus

“Genetics, environmental exposures and lifestyle habits all interact to affect brain vitality, as do age related changes. As population across Asia continues to age, prioritizing prevention and proactive care becomes essential to support overall cognitive well-being.” ~Dr. Vipada Sae-Lao, Nutrition Education & Training Lead for Asia Pacific at Herbalife

Have you ever felt like your brain was constantly buzzing with information?  The brain is the body's most important asset, a powerhouse that is constantly functioning, absorbing and adapting.  Every day, the brain processes a massive amount of information, ranging from learning and remembering to making decisions and problem solving.

Taking up only about 2% of our body mass, our brain consumes nearly 20% of the body’s energy, proof of just how metabolically active and demanding it is. In today’s fast-paced lifestyle, Filipinos often juggle multiple roles at home, work and community roles, and so it’s not surprising that research compares our brain to a supercomputer, capable of remarkable speed and accuracy in interpreting the environment. 

According to Dr. Vipada Sae-Lao, Nutrition Education & Training Lead for Asia Pacific at Herbalife, "occasional memory lapses, like losing track of a word or misplacing keys, are an expected part of cognitive processing." However, these gaps may happen more often as we age because our neurological system is vulnerable to shifting demands.

The Global Burden of Disease Study (1990-2021) highlights a rise across Asia in brain related disorders like stroke, migraine, Alzheimer's disease and other forms of dementia. This growing incidence is causing more disability and deaths, making it the second most significant health concern in Asia, after cardiovascular disease.

Between January and August 2024, stroke ranked among the top three causes of death in the Philippines, according to data from the Philippine Statistics Authority. A 2024 study that was published in the Journal of Alzheimer's Disease found that dementia affects hundreds of thousands of Filipinos 60 years of age and older, with a frequency of 10.6%. The same study estimates that the number of dementia cases in the country could reach 1.47 million by 2030.

The good news is, research shows that our brain has the ability to learn and adapt even throughout the aging process, making it possible to successfully navigate new tasks and challenges.  

 

In conjunction with the World Mental Health Day, Dr. Sae-Lao shares five practical and effective steps to help slow cognitive aging, improve mental flexibility, and ensure your brain is firing on all cylinders. 

 

1. Brain vitality begins on your plate  

As a nutritionist, I’ve learned that the well-known phrase ‘you are what you eat’, actually translates to — ‘you feel and think what you eat’. Essential nutrients from a healthy diet supplements mental performance and emotional wellbeing, while protecting the nervous system that connects the brain to the rest of the body. An anti-inflammatory diet supports brain health, so: 

• Consume foods rich in lutein, a yellow antioxidant plant-based nutrient found in spinach, kale, eggs and avocados. Lutein is the major carotenoid accounts for ∼60% of total carotenoids in the brain known to increase cognitive wellness and protect eye health. 
• Get your antioxidant intake from fresh fruits like berries, red grapes, apples and cherries, and carotenoids in veggies like carrots, spinach and tomatoes, to help shield brain cells from the damaging effects of oxidative stress as we age. 
• Eat eggs if possible, a source of good protein and memory boosting vitamins B, D and E, the choline in eggs helps regulate mood and memory. 
• Include omega-3 fatty acids, found in certain fatty fish and nuts, to enhance learning skills. 
• Use healthier fats for cooking like olive oil can improve learning and memory.  
• Watching your calories, the fat around the abdomen is inflammatory. Many of us think that heightened inflammation drives brain disease as we age, so watching out for that is important. Avoid refine sugar, salts and highly process foods. 
• Hydrate with well brewed black and green teas to improve the body’s antioxidant need and protect cells from free radical damage. 

 

2. Movement powers cognition

The CDC recommends adults engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity each week, for optimal brain health and improved overall wellness. Regular movement has been shown to support cognitive function, improve mood, reduce stress and lower the risk of cognitive decline as we age. 

3. Give your brain a workout 

The brain thrives on challenges that stimulate cognitive functioning. Reading, playing board games, solving word puzzles, learning a new skill or language, can support brain health and reduce age related weakening.  

 

Mind engagement tasks have been shown to activate neural networks, especially in adults dealing with any form of cognitive impairment. Enjoy activities like swimming, cooking, painting, tai-chi etc., as they encourage mindfulness through constant thinking, processing and learning. 

 

Also, whether it’s through spirituality or a deeper connection with the nature, a positive outlook is key to overall wellbeing. Practicing mindfulness, yoga or meditation can serve as simple ways to begin this journey. 

4. Clean habits, clearer mind 

Limit exposure to environmental pollutants like smoke, mold and smog. Preserve mental wellbeing by limiting overstimulation from screens and messy surroundings. Stay away from addictions like smoking, excess alcohol consumption or any other substance dependence, as they are known to negatively impact brain health.  

 

5. Form meaningful social connections 

Research has proven that wholesome social networks can lift mood, protect memory and support long-term brain health. Strong and reliable social interactions play a vital role in providing emotional support and encouraging mind resilience. Spending quality time on a regular basis with friends and family can improve memory and slow down brain aging. 

Because stroke and dementia are becoming more common in the Philippines, it is more crucial than ever to promote mental and brain health.   Dr. Sae-Lao emphasized the importance of routine behaviors for prevention.   By adopting minor adjustments like eating a healthy diet, exercising, keeping their minds clear, living in a better environment, and cultivating social interactions, Filipinos can become more resilient and improve their quality of life as they age.