5 Science-Backed Pillars of Cognitive Health

Supporting brain health doesn't require complicated routines or major lifestyle changes. Research suggests that everyday habits — staying curious, moving your body, connecting with others, engaging in creative activities, and spending time in nature — may help support cognitive function and overall well-being as you age. 

Explore the science behind our five pillars of cognitive health and discover simple ways to incorporate each into your daily life. 

Stay Curious 

Learning a new skill may help build “cognitive reserve,” the brain’s ability to adapt and stay resilient as we age. In one six-month study, older adults who learned piano showed increases in gray matter volume and improvements in working memory in comparison to a control group — suggesting that learning challenging new skills can stimulate brain plasticity even later in life.¹ 

Put it into Practice:   Challenge your brain by learning something new. Sign up for local piano lessons, take a foreign language class, learn how to play Mahjong, or explore a Canyon Ranch retreat that sparks your interest. Be sure to choose an activity that feels both engaging and slightly challenging. 

Move and Groove 

In case you needed another reason to hit the dance floor, an 18-month dance vs fitness intervention reported increases in the hippocampus, which improves your balance and helps prevent cognitive impairment.2 

Put it into Practice:   Movement is most effective when it's enjoyable and consistent. Join one of our guest-favorite Gotta Dance at the Ranch retreats or sign up for a local dance class to combine physical activity with learning new skills and social engagement. 

Build Community  

Good news for social butterflies – research has shown that older adults with greater social engagement and community involvement tend to experience slower cognitive decline and a decreased risk of developing dementia in comparison to those who are more socially isolated.3 

Put it into Practice:   Meaningful connections often don't happen by accident. Plan for them by setting up a regular weekly or monthly gathering with a friend, so staying connected becomes part of your routine. You can also volunteer at a local garden, library, or organization that aligns with your interests, creating opportunities to build relationships while contributing to your community. 

Get Creative 

Embrace your creative side (your brain will thank you!). One long-term study found that older adults who frequently participated in cultural and creative activities had better cognitive health over time and a lower risk of developing dementia.3  

Put it into Practice:   Creative activities encourage curiosity, self-expression, and lifelong learning. Visit a local museum, try a new recipe at home, or check out Canyon Ranch’s daily schedule for creative activities to sign up for during your next visit. Exploring creative pursuits can help keep your mind active while adding enjoyment and novelty to everyday life. 

Connect with Nature  

A little green space can go a long way. One long-term study found that older adults living in areas with more green space experienced slower cognitive decline and decreased risk of neurodegenerative diseases like dementia.4 

Put it into Practice:   Spending time outdoors doesn't have to be complicated. Take a morning walk, even if it's just five minutes, or create a list of 10 local hikes and walks you'd like to complete this summer and schedule them on your calendar. At Canyon Ranch, you can also take advantage of outdoor adventures that make connecting with nature easy and accessible. 

Put It Into Action at Canyon Ranch 

Learn how to implement all five pillars into your life at our upcoming Brain Health in Action retreats. Through expert guidance and medical testing – including a sleep study, hearing screening, and more – gain personalized insights and strategies to support long-term cognitive well-being. 

¹ Bugos, J. A. et al. Effects of Piano Training on Cognitive and Neural Plasticity in Older Adults (2023). Published in Neuroscience Letters / ScienceDirect.  

2 Rehfeld K, Müller P, Aye N, Schmicker M, Dordevic M, Kaufmann J, Hökelmann A, Müller NG. Dancing or Fitness Sport? The Effects of Two Training Programs on Hippocampal Plasticity and Balance Abilities in Healthy Seniors. Front Hum Neurosci. 2017 Jun 15;11:305. doi: 10.3389/fnhum.2017.00305. PMID: 28674488; PMCID: PMC5475381. 

3 Fancourt, D. & Steptoe, A. (2019). Cultural engagement and cognitive reserve: museum attendance and dementia incidence over a 10-year period. The British Journal of Psychiatry. 

4 Rodriguez-Loureiro, L., Gadeyne, S., Bauwelinck, M. et al. Long-term exposure to residential greenness and neurodegenerative disease mortality among older adults: a 13-year follow-up cohort study. Environ Health 21, 49 (2022).