Hi Reader,

Years ago, I had a stretch where my brain felt like it was running through molasses.

By 3 p.m., I’d forget why I walked into a room. My to-do list stayed half-finished. I was tired, foggy, and constantly reaching for another cup of coffee. I chalked it up to being "busy".

But when I finally slowed down enough to look at what was happening, I realized:
I wasn’t moving my body, I was barely sleeping, and I was skimping on water every single day.

And here’s what I wish I had known back then:

Movement. Sleep. Hydration. And because they are simple to do, they are also simple not to do.

They are the foundation of brain health.

Let’s break it down:

• Exercise is like Miracle-Gro for your brain.​
  Walking 30 minutes a day helps release BDNF (brain-derived neurotrophic factor), which protects neurons and improves memory.
• Deep sleep clears waste from the brain.​
  It’s like a nightly rinse cycle for mental clutter—especially important for preventing the buildup of toxic waste.
• Dehydration shrinks your brain—literally.​
  And even mild dehydration can tank your focus and memory.

☀️ Summer is your invitation to move

More daylight = more energy to walk, swim, hike, or stretch.
More heat = natural motivation to hydrate.
More time outdoors = better circadian rhythm and sleep.

So here’s your small step this week:

🎯 This week’s tiny challenge:

Get outside and move your body for 20 minutes a day. Bonus points if you can get up to 30 minutes daily. ​
Walk. Dance. Garden. It all counts. Bonus if you also hydrate and aim for 7+ hours of sleep. Just don't forget the sun protection!

Next week, we’ll talk about what’s on your plate—and how your diet could be helping or hurting your memory.

To clear thinking and sunny days,
​Amy Loden Tiffany, MD

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