May 2026 How Good Mental Health Preserves Your Cognition

How Good Mental Health Preserves Your Cognition.

May is Mental Health awareness month.

Depression and Anxiety is an ever-present healthcare topic and affects 18-21% of all American adults and 5.7% of adults globally.

Science* now clearly shows us that poor mental health places someone at a 4x higher risk for developing dementia. This underscores the need for us to prioritize our mental health and be intentional about protecting it.

*Reference:

https://www.nia.nih.gov/news/mental-disorders-linked-increased-risk-dementia-earlier-life

SUICIDE HOTLINE: CALL or TEXT 988

Understanding factors that impact Mental Wellness:

As a society we are subjected to all kinds of stress in our environment such as noise, pollution, heavily populated areas, and a lack of nutrients and chemicals in our diet. All of which can place stress on cellular level and combined with the release of cortisol can be detrimental to our mental health. Combining this with less time spent outdoors and more exposure to screens and staying seated for longer periods our activity levels are suffering.

Another component recently discovered is a change in hormones. Did you know females are more likely to develop depression and anxiety and dementia? And did you know that it is now linked to a drop in estrogen during perimenopause and menopause. In males, testosterone plays a role as well.

All these factors may lead to higher rates of depression, anxiety and isolation in our population.

Thus, depression and anxiety may be a product of our environment and lifestyle and something that we can prevent if we are making better choices.

The Good News:

If we are intentional about our daily choices, we can improve our mental wellbeing and likely delay or prevent dementia:

Exercise:

Aim for 20-30 minutes a day combining aerobic and resistance training

Diet:

Avoid processed foods and added chemicals

Avoid refined sugars and carbohydrates

Eat fresh fruit and vegetables every day

Drink ½ your body weight in water daily

Engage with Nature:

Spend 30 minutes in the sun

Walk barefoot for grounding

Spend time in green spaces

Garden

Manage your stress:

Worship; Meditate; Pray

Practice gratitude

Keep a journal

Practice breathing techniques

Listen to music

Built rest into your day

Do something creative

Socialize

Schedule routine opportunities to engage, volunteer or celebrate

Talk to strangers

Smile at someone

Hug a friend

Be kind

Be honest with someone you trust about your struggles

Professional Guidance:

Talk to your physician and get bloodwork done to rule out underlying causes such as hormone levels and thyroid function, Vit B, Vit D and Omega 3 fatty acid deficiencies.

Seek a counselor that supports your values

Find someone you can trust to help you make long term decisions on improving and maintaining your mental health – you are worth it!

SUICIDE HOTLINE: CALL or TEXT 988

Please reach out to your provider or clinician should you experience:

Feelings of worthlessness

Severe overwhelm impacting your daily routine or ability to function

Thoughts of harming yourself or others

Thoughts of constant hopelessness or despair

Thoughts of feeling isolated and lonely and that no one cares.

If you are unable to find joy in things that normally bring you joy

Seek professional help if these thoughts or feelings persist.