We hear the word “mindfulness” a lot. But what does it mean? And how can it help the brain?
Being mindful means that you are paying attention to the present moment. You notice what is happening right now, instead of worrying about the past or the future. Stress is often caused by those worries. Stress hurts the body and the brain. It can raise inflammation and increase the risk of memory loss.
Mindfulness can lower stress, reduce heart rate and blood pressure. And all of that supports brain health. Studies link mindfulness to slower cognitive decline and better emotional control. Experts in brain health see stress management as a key part of preventing Alzheimer’s disease.
Mindfulness is safe and easy to try. It has no cost and no risk. Here’s a simple mindfulness practice that anyone can do.
Pause for a few minutes and notice:
- Where you are sitting or standing.
- The temperature. Are you warm, cool, or comfortable?
- Your breath. Breathe in for four seconds, then out for four.
- What’s around you. What do you see? How does it make you feel?
- What each body part is feeling (from your toes up to your head).
- Say to yourself: “There is only this moment, right now.”
References:
- Tang YY, Hölzel BK, Posner MI. The neuroscience of mindfulness meditation. Nature Reviews Neuroscience. 2015;16(4):213-225. https://doi.org/10.1038/nrn3916
- Martínez-López S, Tabone M, Clemente-Velasco S, et al. A systematic review of lifestyle-based interventions for managing Alzheimer’s disease: Insights from randomized controlled trials. Journal of Alzheimer’s Disease. 2024;102(4):943-966. https://doi.org/10.1177/13872877241292829
- Gonsecki LA. Managing stress to protect your brain: A conversation about Alzheimer’s disease prevention. The Women’s Alzheimer’s Movement. Published June 14, 2025. Accessed September 3, 2025. https://thewomensalzheimersmovement.org/managing-stress-to-protect-your-brain-a-conversation-about-alzheimers-disease-prevention/
Luo J, Beam CR, Gatz M. Is Stress an Overlooked Risk Factor for Dementia? A Systematic Review from a Lifespan Developmental Perspective. Prevention Science. 2022;24. https://doi.org/10.1007/s11121-022-01385-1
- Egan LA, Haeme RP Park, Gatt JM. Resilience to stress and trauma: a narrative review of neuroimaging research. Current Opinion in Behavioral Sciences. 2024;58:101408-101408. https://doi.org/10.1016/j.cobeha.2024.101408
