BRAIN HEALTH & DEMENTIA PREVENTION: How Yoga Can Help
- Rogers Research Global
- Jul 8
- 10 min read
Updated: Aug 4
Written by: Marie T. Rogers, MPS, Ph.D., RYT
This article explores the role of yoga as a proactive component of healthcare. Increasingly recognized for its capacity to address key risk factors associated with chronic illness, yoga promotes overall health, resilience, and vitality. Although further research is warranted to clarify its long-term impact on specific medical conditions, emerging evidence supports the integration of yoga into preventative health protocols. A critical question remains: might these benefits extend to cognitive health, particularly in the context of dementia? Preliminary findings suggest that the answer is yes.
UNDERSTANDING DEMENTIA
Dementia is a broad term used to describe a group of conditions marked by a progressive decline in cognitive functions such as memory, reasoning, language, and problem-solving. This deterioration affects daily activities and significantly impacts quality of life. Dementia-related conditions represent a major global health challenge, affecting millions of individuals and their families. In the United States alone, over 5 million people are estimated to be living with dementia. Dementia is the fifth leading cause of death globally, and cases are estimated to triple over the next 30 years.
Alzheimer's disease is the most common type of dementia. Other forms include, but are certainly not limited to, vascular dementia, which often follows a stroke, Lewy body dementia, and frontotemporal dementia. The causes are complex, involving genetic, environmental, and lifestyle factors.
Dementia should not be confused with the normal cognitive changes of aging. It represents a distinct departure from the typical path. While many of its symptoms may resemble common age-related decline, it’s the noticeable changes in behavior, thinking, and memory that signal something more serious. Here's what to look for:
Cognitive Symptoms
Memory loss, especially working memory and recent or short-term memory
Trouble concentrating or remaining focused
Difficulty finding words or communicating thoughts
Trouble understanding visual images or spatial relationships
Poor judgment or decision-making
Difficulty with planning or problem-solving
Repetition of questions or stories
Confusion about time, place, or familiar people
Disorientation, even in familiar environments
Behavioral & Psychological Symptoms
Personality changes (e.g., becoming irritable, suspicious, or withdrawn)
Mood swings, including depression or anxiety
Agitation or restlessness
Social withdrawal or loss of interest in activities
Inappropriate behavior (e.g., aggression or lack of inhibition)
Delusions or hallucinations (especially in Lewy body dementia)
Functional Symptoms
Difficulty performing familiar daily tasks (e.g., cooking, managing finances)
Neglect of personal hygiene or grooming
Getting lost while walking or driving
Problems with coordination or motor skills
Trouble following instructions or multi-step tasks
Other Possible Indicators
Sleep disturbances or changes in sleep-wake cycle
Increased sensory sensitivity, such as to noise or becoming easily overstimulated
Paranoia or mistrust of others
Requiring more reminders or supervision to complete activities
Wandering or pacing
As the population continues to age, the need for effective prevention strategies becomes increasingly urgent. One promising approach that is gaining both attention and momentum is the practice of yoga.
While no cure for dementia currently exists, research highlights specific lifestyle choices that may help lower its risk. These include maintaining physical activity, mental stimulation, and effective stress management. This is where yoga can play a vital role.
UNDERSTANDING YOGA
Yoga is a deeply rooted, healing practice emphasizing the mind-body connection. It incorporates physical postures, breathing, and meditation. The physical practice of yoga, also known as asana, can be viewed as a moving meditation, connecting movement to breath. Pranayama is the formal practice of managing the breath, and a steady, rhythmic breath is central to yoga and the quintessential element of life itself.
The mind-body connection refers to the dynamic interaction between our mental and emotional states and our physical health. In the context of dementia prevention and care, this connection highlights how practices that calm the nervous system—like yoga—may influence brain function, mood regulation, and overall cognitive resilience.
The Connection Between Yoga and Brain Health
Yoga's combination of physical postures, breath control, meditation, and ethical principles creates a holistic approach to health. Studies have shown yoga practice positively impacts brain health, particularly areas related to memory and cognitive function.
Enhancing Cognitive Function
Research indicates that physical exercise can enhance neuroplasticity, which is the brain's ability to adapt and reorganize itself. Yoga's unique blend of physical activity and mind-body connection has been linked to improved cognitive performance. Yoga may also increase the size of the hippocampus, a brain region integral to memory and learning. Since the hippocampus is one of the first areas affected by Alzheimer's disease, maintaining its size through activities like yoga could be beneficial.
In addition, yoga's neuroprotective effects may be due to its anti-inflammatory and antioxidant properties. Chronic inflammation is linked to the development of neurodegenerative diseases, including dementia.
Reducing Stress and Anxiety
Yoga is widely recognized for its stress-relief benefits. As mentioned above, chronic stress can lead to inflammation and cognitive decline. Yoga promotes relaxation and endorphin release, contributing to a calmer state of mind. Using magnetic resonance spectroscopic imaging, researchers at Boston University School of Medicine (BUSM) found that practicing yoga may elevate gamma-aminobutyric (GABA) levels. Why is this important? Because GABA is a natural brain relaxant that helps you feel good. By enhancing relaxation and reducing stress, yoga can create a healthier brain environment, critical for maintaining cognitive health and an internal sense of equanimity.
Promoting Mindfulness
Mindfulness is a key component of yoga practice. Focusing on the present moment enhances cognitive resilience. Research has demonstrated that mindfulness can improve attention, memory, and emotional regulation.
Practicing mindfulness through yoga helps individuals manage stress more effectively. A clear and focused mind allows for better decision-making (and overall executive functioning) regarding health and lifestyle choices, which are crucial in preventing dementia. You are never too young to start embracing a healthy lifestyle; one habit at a time.
Improving Breathing
The breath serves as a guide communicating the internal state of the body, while breathwork refers to the various breathing techniques or exercises that focus your conscious awareness on your breath, or more specifically your inhales and exhales, for the purposes of improving emotional, physical and cognitive states, and decreasing stress. You are always just one conscious breath away from experiencing presence; from being in the moment.
Emphasis on the breath is ubiquitous to the practice of yoga and it is within this practice that yoga participants will be cued to focus on, find or deepen, and/or draw attention to their breath. One particular pranayama- the Ujjayi or ocean breath-is quite popular. Tips on how to access this breath will be offered in the next section.
Fostering Social Connections
Practicing yoga in group settings fosters social connection. Strong social ties are associated with a reduced risk of dementia. Participating in communal activities like yoga classes addresses loneliness and social isolation, both significant risk factors for cognitive decline. Older adults with strong social connections have a significantly lower risk of developing dementia. Socially connecting is healthcare. Seek out local yoga groups or classes to connect with others. Being part of a community can enrich your yoga experience and promote social well-being.
Practical Tips for Incorporating Yoga Into Your Lifestyle
If you now feel inspired to incorporate yoga into your life to support your brain health, then welcome. If you are already a yoga enthusiast, then you should pat yourself on the back for embracing this wonderful, health-infusing practice. You now have more reasons to feel good about your yoga regimen. The following GETTING STARTED tips are for those who are new to yoga.
Choose the Right Class: Select beginner classes that match your fitness level. Styles like Chair, Hatha or Restorative Yoga can be excellent options for newcomers.
Consistency is Key: Aim to practice yoga at least two to three times per week. Regular practice can enhance the benefits you experience.
Mind the Breath: During your sessions, focus on deep, mindful breathing. Proper breathing techniques can amplify the stress-relieving effects of yoga. Ujjayi (Sanskrit for "victorious") is the most commonly used breathing technique in many forms of yoga and is often referred to as "ocean" breath. Accessing this breath can occur from a seated or standing position, in meditation or within the meditative and sequenced movements of a physically active yoga practice, also known as asana. The ujjayi breath soothes the nervous system and calms the mind. You do not need to be in a yoga class to do this as you can practice the Ujjayi breath anytime.
1. Begin by breathing naturally for a few cycles. When ready, seal your lips and breathe in and out through your nose.
2. Inhale to contract the diaphragm to create space for your lungs to expand, and when you exhale, relax the diaphragm and gently push the air from your lungs. Think in terms of fogging a mirror.
3. Slowly and mindfully begin to lengthen each inhale and exhale to a count of 4.
4. To further elongate the breath, bring your attention to the back of your throat muscles and constrict them in order to hear a soft roar such as the sound of the ocean's waves crashing.
Live Your Day Mindfully; Not Mindlessly: As you go about your day, concentrate on keeping your thoughts anchored in the present. Stop all attempts at multi-tasking and embrace a monotasking approach to your daily life. Your brain and nervous system will thank you.
The practice of yoga offers a multi-faceted approach to enhancing brain health and potentially preventing dementia. Through its physical, mental, and social benefits, this ancient practice encourages a lifestyle that supports cognitive resilience. While more research is needed to understand yoga's full impact on dementia prevention, the existing evidence is hopeful.
Incorporating yoga into your daily routine can provide substantial benefits for your brain health. Even if you are not at risk for dementia, the overall wellness advantages are invaluable. As we face the challenges of aging, adopting practices like yoga could be crucial for maintaining not only our physical health but also our cognitive vitality.
WHAT IF DEMENTIA HAS ALREADY BEGUN?
IS THERE STILL HOPE?
The short answer is yes—though it’s important to manage expectations. Before continuing our discussion on yoga, let's outline the next best steps as to what to do if you notice early signs of dementia. If you or someone you care about is experiencing changes in memory, thinking, or behavior that seem unusual, don’t ignore them. While occasional forgetfulness is a normal part of aging, persistent or worsening symptoms may signal something more serious. Here's what to do:
Pay attention but don't panic. One or two signs alone don’t confirm dementia, but they do warrant a closer look, especially if they disrupt daily life.
Document the changes. Keep a journal of what you’ve noticed: when symptoms began, how often they occur, and how they affect functioning.
Have a compassionate conversation. If it’s a loved one, gently express your concern and offer support. Use “I” statements (e.g., “I’ve noticed you seem a bit more forgetful lately, and I just want to make sure everything’s okay.”)
Schedule a medical evaluation. Your primary care physician (PCP) can rule out other causes (like vitamin deficiencies, medication side effects, or depression) and, if needed, refer to a neurologist or memory specialist.
Get support early. If a diagnosis is made, early intervention offers the best chance to slow progression and plan for the future.
Explore lifestyle changes. Physical activity, a brain-healthy diet, cognitive engagement, stress reduction, and social connection can all support brain health. What else can help? YOGA!
While yoga may not reverse dementia, it can still offer meaningful benefits for quality of life, mood, and overall brain health.
Brenes et al. (2020) conducted a literature review to explore the effects of yoga on persons with mild cognitive impairment (MCI) and dementia. They wrote, "Eight studies were identified that reported on yoga as either the primary intervention or one component of a multi-component intervention in samples of persons with MCI or dementia. Results suggest that yoga may have beneficial effects on cognitive functioning, particularly on attention and verbal memory. Further, yoga may affect cognitive functioning through improved sleep, mood, and neural connectivity."
Furthermore, a recent UCLA Health study found that one particular style of yoga (Kundalini) delivered several benefits to cognition and memory for older women at risk of developing Alzheimer’s disease (Grzend et al. 2024). Reported findings support that mind-body practices such as yoga and meditation are safe interventions, offering beneficial outcomes on cognitive functions in older, at-risk adults. As research into yoga's role in health and well-being advance, the findings continue to support its benefits (both in the short- and long-term).
Whatever your age, incorporating yoga into your lifestyle will deliver profound benefits to your health (mind and body). A fairly inexpensive and easily accessible intervention with a plethora of benefits and few (if any) side-effects if practiced responsibly, yoga has been shown to promote good health in as little as a few hours per week.
Whether practiced privately or within a group setting, in-studio or on-line, yoga's popularity has made it increasingly available.
While science has documented the benefits of yoga, it should not be used as a substitute or replacement for professional medical advice, diagnosis, or treatment.
References
Brenes GA, Sohl S, Wells RE, Befus D, Campos CL, Danhauer SC. The Effects of Yoga on Patients with Mild Cognitive Impairment and Dementia: A Scoping Review. Am J Geriatr Psychiatry. 2019 Feb;27(2):188-197. doi: 10.1016/j.jagp.2018.10.013. Epub 2018 Oct 25. PMID: 30413292; PMCID: PMC6541218.
Boston University. "Yoga May Elevate Brain GABA Levels, Suggesting Possible Treatment For Depression." ScienceDaily, 22 May 2007
Cognitive and immunological effects of yoga compared to memory training in older women at risk for Alzheimer’s disease Published Feb. 14, 2024, Lavretsky et al., Transl Psychiatry 14, 96, ISSN 2158-3188, https://doi.org/10.1038/s41398-024-02807-0
Eyre, H. A., Siddarth, P., Acevedo, B., et al. (2016). A randomized controlled trial of Kundalini yoga in mild cognitive impairment. Journal of Alzheimer’s Disease, 52(2), 673–684. https://doi.org/10.3233/JAD-150653
Gothe, N. P., Hayes, J. M., Temali, C., & Damoiseaux, J. S. (2018). Yoga effects on brain health: A systematic review of the current literature. Brain Plasticity, 4(1), 105–122. https://doi.org/10.3233/BPL-180069
Grzenda A, Siddarth P, Milillo MM, Aguilar-Faustino Y, Khalsa DS, Lavretsky H. Cognitive and immunological effects of yoga compared to memory training in older women at risk for alzheimer's disease. Transl Psychiatry. 2024 Feb 14;14(1):96. doi: 10.1038/s41398-024-02807-0. PMID: 38355715; PMCID: PMC10867110.
Hariprasad VR, Varambally S, Shivakumar V, Kalmady SV, Venkatasubramanian G, Gangadhar BN. Yoga increases the volume of the hippocampus in elderly subjects. Indian J Psychiatry. 2013 Jul;55(Suppl 3):S394-6. doi: 10.4103/0019-5545.116309. PMID: 24049206; PMCID: PMC3768219.
Disclaimer
The information presented in this blog is intended for general knowledge and is not a substitute for medical/health or professional advice or treatment. And as always, consult with your healthcare provider before beginning any new physical routine, especially if you're managing a chronic condition. As with most things in life, there isn't a magic pill or "cure-all" but there are strategies to help regain control of your life.
About Dr. Rogers
Dr. Marie T. Rogers is a psychologist, consultant, podcaster, certified yoga instructor, author, and creator of guided journals and notebooks that inspire reflection, growth, and intentional living.
Dr. Rogers' publications include LIFE in FOCUS: A Self-Discovery Journal for Powerful Transformation, POWERFUL MANIFESTATION: Bringing Your Vision to Life through Intention-Setting, Gratitude and Self-Reflection, and FLOWING INTO THE GRATITUDE ZONE: My Daily Journaling Practice—each designed to foster mindfulness, emotional clarity, and inner peace through self-guided inquiry and gratitude.
In addition to her transformative journals, she has created versatile companion notebooks: I CAN LEARN ANYTHING: My Study Notebook for Capturing Course Content, supporting active learners and CAPTURING CREATIVITY: One Idea at a Time, and IDEAS, INSPIRATIONS, INSIGHTS: My Notebook for Capturing Creativity, both designed to hold space for spontaneous brilliance and reflection.
Dr. Rogers hosts the LIFE in FOCUS podcast where she talks about all things neuroscience, mental health, executive functioning, psychoneuroimmunology (otherwise known as the mind-body connection and the role stress plays), mindfulness, and basically how to live your best, most successful, most energized and healthiest life.
