Five Tips to Enhance Focus, Mood and Mental Resilience

Manila, 8 October 2025 — Ever feel like your brain is constantly buzzing with information? Our brain is the body’s most vital asset, a powerhouse that’s always active, absorbing and adapting. From learning and remembering to making decisions and solving problems, the brain tackles a constant enormous stream of information every single day.  

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, such as losing track of a word or misplacing keys, are an expected part of cognitive processing. But as we grow older, such lapses may become more frequent, given the evolving demands on our nervous system.

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.

In the Philippines, stroke ranked among the top three leading causes of death from January to August 2024, according to data from the Philippine Statistics Authority. Meanwhile, a 2024 study published in the Journal of Alzheimer’s Disease estimated dementia prevalence among Filipinos aged 60 and above at 10.6%, affecting hundreds of thousands of older adults. The same study projected that the number of dementia cases in the country could rise to more than 1.47 million by 2030.

“Genetics, environmental exposures and lifestyle habits all interact to affect brain vitality, as do age related changes,” said Dr. Sae-Lao. “As population across Asia continues to age, prioritizing prevention and proactive care becomes essential to support overall cognitive well-being.”

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. 

With stroke and dementia on the rise in the Philippines, supporting both brain and mental health has become more urgent. Dr. Sae-Lao emphasized that prevention through daily habits is key. Simple changes such as eating well, staying active, keeping the mind engaged, living in healthier environments and nurturing social ties can help Filipinos build resilience and improve quality of life as they age.