Goodbye Scatterbrain

A study of over 1,900 people aged 70+ found that mentally stimulating activities significantly reduced the risk of developing cognitive impairment.*  Learning new things is just one of the tips given to keep your brain healthy now and into seniority.  Listen, by clicking above, or read on to learn more about this Brain-Boosting Blueprint.  You'll hear from four world-renowned doctors; Dr. Peter Attia, Dr. Mark Hyman, Dr. Dale Bredesen, and Dr. David Perlmutter, who each emphasise certain overlapping strategies to reduce (and, in some cases, potentially reverse) cognitive decline. We’ll not only show what you can do today, but also how these recommendations map to the practices offered at Aro Ha, helping retreat guests cultivate a calmer mind, greater resilience, and “thriving neurons.”

Why brain health matters

Our mental clarity and emotional resilience don’t exist in a vacuum: they’re intertwined with our lifestyle choices, environment, and social connections. When the brain is overtaxed by chronic inflammation, stress, and poor metabolic health, fatigue, irritability, and distraction can become day-to-day companions. The good news? There’s plenty we can do about it.

Six core disciplines for a “head-healthy” life

Below are the fundamental recommendations distilled from these four doctors – along with what you can do at home and how we bring them to life at Aro Ha.

Avoid major sources of inflammation

1. What the doctors say: Chronic inflammation – often triggered by poor diet, elevated blood sugar, and toxic exposures – is considered a significant driver of cognitive decline. Dr. David Perlmutter, for instance, focuses on reducing sugar and refined carbohydrates to protect neurons from chronic inflammation.
2. Create change today: Test for allergies, or try making one meal “Rainbow Only,” using only colourful vegetables and whole-food ingredients – skipping refined sugars and grains.
3. At Aro Ha: Retreat guests enjoy a thoughtfully designed menu centered on anti-inflammatory, nutrient-dense whole foods. Ingredients are locally sourced – much from our onsite organic gardens – ensuring you’re consuming fresh produce loaded with vitamins and antioxidants that combat inflammation.

Move regularly

1. What the doctors say: All four experts highlight regular physical activity’s role in improving insulin sensitivity, circulation, and levels of brain-derived neurotrophic factor (BDNF) – a protein that helps foster new neural connections. Dr. Peter Attia specifically drills down on targeted aerobic (Zone 2) and strength training for robust metabolic health.
2. Break the monotony: Set a timer for every hour and do five minutes of movement – like dancing to your favorite song, doing squats, or walking around the building. These mini workouts spark blood flow and keep energy levels stable.
3. At Aro Ha: You’ll be encouraged to embrace daily movement through guided hikes around the stunning Glenorchy landscape, vinyasa yoga, and functional fitness activities. Each day’s routine is designed to energise you without overwhelming the body, promoting an awareness of how easy it is to move more.

Soothe your worries

1. What the doctors say: Chronic stress elevates cortisol, amplifies inflammation, and can impair memory and executive function over time. Dr. Dale Bredesen points to stress-reduction techniques – such as mindfulness – to prevent or even reverse early cognitive changes.
2. Put an end to it: Each day, at least an hour before bed, say to yourself, “It’s enough. It’s more than enough. I’m enough. I’m more than enough.” Then switch off. No more screens, no more rushing around, no more news, no more solving problems. Simply enjoy what’s around you.
3. At Aro Ha: Mindfulness is woven into every retreat experience. Whether it’s a guided meditation overlooking the spectacular mountain ranges or reflective journaling in tranquil spaces, each practice is meant to help you downshift stress, support mental clarity, and improve emotional regulation.

Prioritise rest

1. What the doctors say: Sleep is a cornerstone of brain health – essential for the glymphatic system’s nightly “cleanup” and memory consolidation. Dr. Mark Hyman warns that insufficient or poor-quality sleep drives inflammation and hormonal imbalances, potentially accelerating cognitive decline.
2. Shrink the stimulation window: Upon waking, delay stimulants (like coffee) for at least an hour, opting for water (maybe with a little salt and lemon). Then stop all caffeinated drinks by midday. You’ll likely sleep better and have more stable energy throughout the day.
3. At Aro Ha: Our programs are sleep-conscious and have been shown to improve your sleep score, including REM, HRV, resting heart rate, and respiratory rate.

Stay connected

1. What the doctors say: Social interaction and a sense of community support better mental health, reduce stress, and stimulate cognitive function. Dr. Dale Bredesen also notes that isolation can quickly undermine even the best health protocols.
2. Host a “three-question dinner”: Invite someone over for a meal – each person must bring three open-ended questions they genuinely want answered. This sparks deeper conversation, improves social bonds, and boosts mental engagement.
3. At Aro Ha: Retreats aren’t just about individual transformation; they’re about communal uplift. Group activities – like communal meals, cooking classes, and shared adventures – foster a sense of belonging and emotional support that’s vital for long-term brain health.

Tailor your approach

1. What the doctors say: A “one-size-fits-all” plan rarely works for complex conditions like cognitive decline. Dr. Bredesen’s ReCODE protocol, for example, calls for comprehensive testing to identify individual drivers of memory loss. Dr. Attia uses precise biomarkers and data tracking to customise interventions.
2. Experiment with a “personal lab day”: Try one significant change for a week (e.g., 10 minutes of daily meditation). Record your observations each day, and let the results motivate long-term transformation.
3. At Aro Ha: We use our Tailored Wellbeing team to create a unique experience that suits you. We also offer the ability to quantify your wellbeing by looking at various biomarkers and metrics – from metabolism to digestion.

Bringing it all together

Whether you’re feeling signs of mental fatigue or simply wish to safeguard your sharpness for decades to come, the 40% figure from The Lancet reminds us that we have far more control over our cognitive destiny than we might think. I hope this article has given you a sense of empowerment to create change “between your ears.” We can each chart a path toward a more “head-healthy” life.

Need some support on your path?

We’re always available to help you revive and thrive. Here’s to healthier neurons!

*Reference: Geda, Y.E. et al. (2012). “Computer Activities, Physical Exercise, Aging, and Mild Cognitive Impairment: A Population-Based Study.” Mayo Clinic Proceedings.