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ACTI-V8 your brain.

Eight pillars of brain health that you can control and that may reduce the risk of cognitive decline and help prevent the onset of Alzheimer's disease symptoms – informed by research.

Explore the 8 pillars
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Pillars of brain health
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Ways to take action per pillar
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Plan for a healthier brain
The program

An educational program to support brain health as you age.

Acti-v8 Your Brain (A8YB) is a brain health education program developed by the Global Alzheimer's Platform Foundation® (GAP) to increase awareness of activities that can reduce the risk of cognitive decline and may help prevent the onset of symptoms of Alzheimer's disease. The A8YB program is built on eight ‘pillars’ of health that research shows influence our brains. A healthier body can lead to a healthier brain!

Aging causes changes in all parts of the body, including the brain. Research suggests there are things you can do at any age to keep your brain as healthy as possible as you get older – leading to longer independence, more quality time with people you care about, and an overall healthier life.

As each pillar can boost brain health in different ways, many studies have shown that the best results are seen when multiple pillars are simultaneously part of your daily activities. Each of the pillars should be modified to safely challenge you and your needs. Always speak with your doctor or care partner about what makes sense for you.

The 8 pillars

Eight pillars.
One healthier brain.

Click on a pillar to learn the science and concrete actions you can take this week to improve your health.

Tap a pillar to learn the science and three concrete actions you can take this week.
01 · Move

Stay Active

Research supports a strong link between physical activity and brain health across the lifespan. Any activity that gets your heart pumping counts.

Learn more
02 · Nourish

Eat Well

Foods that are good for your heart and overall health — fruits, vegetables, whole grains, nuts, and lean meats and fish — are also good for your brain.

Learn more
03 · Restore

Sleep Well

Getting a good night's sleep not only makes you feel more alert and energetic, but can have long-term effects on memory and attention.

Learn more
04 · Challenge

Exercise Your Brain

Just as your body needs to be exercised, so does your brain. Reading, music, puzzles, hobbies, and learning new things all keep the mind engaged.

Learn more
05 · Connect

Connect with Friends and Family

Across the lifespan, increased social activity is linked to a lower rate of cognitive decline.

Learn more
06 · Relax

Relax & Reduce Stress

Chronic stress is known to damage the brain and cause problems with learning and memory. Techniques like meditation, yoga, and Tai Chi can help protect it.

Learn more
07 · Control

Control Risk Factors

A healthy lifestyle and treatment for conditions like diabetes, hypertension, obesity, and depression can help lower your risk.

Learn more
08 · Contribute

Get Involved in Research

Volunteer studies advance science and may help you learn more about the health of your own brain.

Learn more
01
Pillar 01 · Stay Active

Movement supports your brain health.

Research supports a strong link between physical activity and brain health across the lifespan. Being physically active can help you feel better, have more energy, sleep better, and improve your strength and balance, thus reducing your risk of falls. Exercise seems to protect the brain by increasing blood flow to the brain, slowing age-related brain shrinkage, strengthening the connections between different parts of the brain, and increasing the production of factors that promote learning and memory, encourage the development of new brain cells, and for brain cells to adapt to change.

Each week, complete 150 minutes of moderate-to vigorous-intensity physical activity with activity periods lasting 10 minutes or more spread throughout. Challenge yourself with muscle-strengthening activities, such as resistance training, on 2 or more days each week.

Any activity that gets your heart pumping counts as aerobic exercise — brisk walking, swimming, and dancing are just a few examples. Choosing activities you enjoy is key to maintaining a regular exercise program.

1 Take the stairs instead of the elevator.
2 Park farther away from your destination and walk there.
3 Use household items, like soup cans or gallon jugs, as weights and try to lift them 2-3x a week.

Acti-v8 IT: Go on a brisk walk while counting backwards from 100 by 7. This combines the Stay Active and Exercise Your Brain pillars!

02
Pillar 02 · Eat Well

Nourishing your body also nourishes your brain.

Foods that are good for your heart and your overall health — fruits, vegetables, whole grains, nuts, and lean meats and fish — are also good for your brain. Your brain is constantly functioning and needs ‘fuel’ to maintain basic needs, clear out ‘waste’ buildup, and increase the growth of cells vital to healthy functioning. Foods that are low in saturated fats, salt, and sugar but are high in protein, vitamins, and minerals make great ‘fuel’ for your body and your brain. One example that offers a variety of options and combinations is the Mediterranean diet, which is well-known to be full of brain-healthy food and combinations.

Some studies have suggested that specific vitamins and nutrients may also improve brain health. These include the B vitamins (B-6, B-12, and folate); vitamins A, C, E, and K; omega-3 polyunsaturated fatty acids, which are particularly high in fish; and compounds called flavonoids that are found in fruit, vegetables, and cocoa. A healthy diet is rich in these nutrients, but the jury is still out regarding the benefits of supplements. Always consult your doctor before adding supplements into your routine, as they could counteract your medications.

1 Incorporate dark, leafy vegetables like kale or spinach into your diet
2 Get your recommended daily amount of protein
3 Enjoy dark chocolate covered almonds or cashews as a healthy snack

Acti-v8 IT: Cook a healthy meal and enjoy it in the company of people you enjoy. This combines the Eat Well and Connect with Friends and Family pillars!

03
Pillar 03 · Sleep Well

A good night's sleep helps restore your brain.

Getting a good night's sleep not only makes you feel more alert and energetic but can have long-term effects on your health. Research has found that during sleep, the brain clears amyloid, a key protein associated with Alzheimer's disease pathology.

Poor sleep patterns can also affect your mental health, eating patterns, ability to multi-task, think creatively, attention span, and your memory – all of which impacts your brain. Furthermore, in people with obstructive sleep apnea - a condition that causes interrupted sleep - the more severe the condition, the more amyloid builds up in the brain. Sleep is vital to brain health and cognitive function.

Activities that may assist in better, longer sleep patterns are exercising regularly, limiting screentime before bed, and eating healthy meals throughout the day. If you still have trouble sleeping, your doctor may be able to suggest treatments, such as cognitive-behavioral therapy for insomnia or treatments for sleep-disordered breathing.

1 Establish a regular, relaxing bedtime routine
2 Limit daytime napping
3 Avoid caffeine, nicotine, and alcohol consumption close to bedtime

Acti-v8 IT: Add stretching to your wind-down routine to relax your muscles and signal to your brain it’s time to rest. This combines the Sleep Well and Relax and Reduce Stress pillars!

04
Pillar 04 · Exercise Your Brain

Challenge your brain as often as your body.

Just as your body needs to be exercised, so does your brain. You can stimulate your mind with activities such as reading, playing a musical instrument, doing puzzles, learning new things, taking up a hobby, or volunteering. Complex and stimulating work, such as teaching or constantly solving problems, has also been shown to improve cognition.

It is important to note that commercially available "brain games" that are not mentally challenging may help you get better at the game, but there is little evidence that such activity will improve your cognition for daily functioning.

Cognitive training takes this idea one step further, using activities to train specific aspects of cognition, such as memory, attention, task-switching, reasoning, and strategic thinking. Cognitive training not only improves performance on everyday tasks, it also appears to change the structure and function of the brain. Computer-based and online cognitive training games have become widely available and show some promise in improving cognitive performance and, in some cases, causing physiologic changes in the brain.

1 Learn a new language, instrument, or hobby
2 Use your nondominant hand more often like when brushing your teeth or opening jars
3 Volunteer in your community

Acti-v8 IT: Write a list (research shows writing by hand is more effective than typing for memory retention & understanding!) and recite the items on it to yourself - without looking – while on a walk. This combines the Exercise Your Brain and Stay Active pillars!

05
Pillar 05 · Connect with Friends and Family

Connection is vital to the human condition.

Many studies have shown that, across the lifespan, increased social activity is linked to a lower rate of cognitive decline. People who have more social contacts score higher on tests of memory and executive function (the cognitive processes that help you plan, organize, and complete tasks). Spending time with people we care about, or connecting with people joyously, improves your mood and mental health – which in turn helps your brain!

Stressful or negative social interactions can have the opposite effect and lead to poorer cognitive functioning. Sometimes this can’t be avoided but, after a negative interaction, it may help to add an activity to counteract it like going for a walk, calling a friend, or petting a dog.

Increasing your social interactions can take many different forms. Luckily, many of the activities you might choose as part of a physical or mental exercise program will also provide social benefits.

1 Go to dinner or get a drink with friends and family
2 Make new friends by joining a club
3 Use social media to stay connected to friends and family

Acti-v8 IT: Go on vacation with your friends and family. This combines the Connect with Friends and Family and Relax and Reduce Stress pillars!

06
Pillar 06 · Relax & Reduce Stress

Relax the body and you relax the brain.

Chronic stress is known to damage the brain and cause problems with learning and memory. While we may not be able to get rid of the things that cause us stress, we may be able to protect our brains with stress-reducing techniques such as meditation, yoga, and Tai Chi. These mind-body approaches have been shown to relieve symptoms such as anxiety, depression, and insomnia. Relaxation can change brain structure, function, and reduce inflammation in areas of the brain involved in attention and memory.

There are many different forms of meditative practice. Mindfulness-based meditation focuses your attention inward while sitting still, while active-based practices may involve movement, chanting, or other physical exercise. Both approaches stimulate areas of the brain that are involved in attention, memory, emotional regulation, and other cognitive functions.

1 Say ‘no’ to things that are bad for your health or will cause anxious feelings
2 Modify your expectations and set boundaries if you need to
3 Enjoy the small things

Acti-v8 IT: Write down three things you are grateful for every night before bed. This combines the Relax and Reduce Stress and Exercise Your Brain pillars!

07
Pillar 07 · Control Risk Factors

Control health conditions that affect your brain.

The risk of experiencing age-related cognitive decline is not only influenced by age and genetics but may also be influenced by factors that you can control like lifestyle, diet, and getting treatments for conditions that increase the risk of cognitive impairment. Some examples of such conditions include diabetes, hypertension, obesity, alcoholism, and depression – which can also be more common in some racial and ethnic groups, genders, or geographical locations.

Exercising regularly, eating a healthy diet, reducing stress, engaging in activities that are socially and mentally stimulating, getting enough sleep, and not smoking may all help delay or prevent these conditions, but many people will also need medical intervention to lower blood pressure and cholesterol, control diabetes and obesity, and treat depression.

Speaking with your doctor(s) regularly about health issues or medical conditions is a proactive approach to decreasing the likelihood of cognitive decline.

1 Get regular check-ups
2 Know your family medical history
3 Take your medications as prescribed

Acti-v8 IT: Ask your doctor if any of your health conditions make you eligible for a clinical trial. This combines the Control Risk Factors and Get Involved in Research pillars!

08
Pillar 08 · Get Involved in Research

Contribute to the advancement of Alzheimer’s research, treatments, and cures.

Getting involved in research helps you learn more about the health of your brain and may provide access to specialized medical tests and procedures at no cost to you or your insurance. Some studies require expensive brain scans that allow researchers to see the size of your brain and build-up of proteins that are associated with an increased risk of Alzheimer's disease – allowing you to make more informed decisions about your health without the expensive price tag.

Today, there are many types of research studies seeking volunteers, including those that may ask you to engage in routine health tests and cognitive assessments, to participate in regular exercise or taking a natural supplement, or to take a research medication that is being tested in Alzheimer's. The key is you can choose a research study that is right for you and may lead to scientific breakthroughs that will help us in understanding how to keep our brains healthy. The first person to be cured of Alzheimer’s disease will have been a clinical trial participant.

1 Ask your doctor for information about trials that would be right for you
2 Keep an open mind
3 Get connected with a GAP-Net clinical trial site near you

Acti-v8 IT: Speak with a research volunteer about their experience. This combines the Get Involved in Research and Connect with Friends and Family pillars!

Watch · 2 min

See the program in action.

Hear from the researchers and participants behind ACTI-V8 Your Brain — and learn how eight simple habits are changing how we think about Alzheimer's prevention.

The research behind every habit on this page.

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