Melissa Blake, ND

12/02/2025

New research is changing how we think about brain health and dementia prevention, and the message is surprisingly encouraging.

Studies from Nature Medicine (2024) and The Lancet Public Health (2025) show that most of the cognitive benefits happen between 3000 and 7500 steps per day. Even small increases in daily movement can slow cognitive decline and reduce the accumulation of tau, a key marker of Alzheimer’s disease.

In fact:
• 3001–5000 steps was linked with 40 percent less cognitive decline
• 5001–7500 steps was linked with 54 percent less decline
• Benefits plateaued beyond ~7500 steps

This is powerful because it means the most protective habits are the most achievable ones.

A short morning walk.
An after-dinner loop around the block.
Walking while you chat with a friend.
Small, repeatable steps that support long-term brain health.

Consistency, not perfection, creates the biggest impact.
Start where you are today. Your brain will thank you.

11/29/2025

One of the most powerful predictors of long-term health is human connection.

Research shows that people who feel connected live longer, have lower inflammation, better stress regulation, and reduced risk of chronic illness.
Healthy relationships truly act like a protective factor for your brain, heart, and nervous system.

The best part is that connection is built through small, daily Power Habits, not big social gestures:
✨ reaching out first
✨ sharing a quick nod or wave passing by
✨ pausing for a five-minute chat

Connection is a biological need.
And strengthening it can change your health in ways most people never realize.

What small power habit can you incorporate to strengthen connection in your life?

11/27/2025

Stress isn’t always loud. Sometimes it shows up as tension in your shoulders, a racing mind, or that feeling of being “on” all day.

As a naturopathic doctor, I lean on simple, evidence-based habits that calm the nervous system quickly — without needing an hour, a supplement stack, or a full routine.

Here are 5 Power Habits I use with my patients (and myself) to lower stress right away:
✨ A 5-minute walk
✨ Slow breathing
✨ Organizing something small
✨ Hugging or connecting with someone
✨ A quick gratitude shift

None of these look dramatic, but they work because they support the systems that regulate cortisol, oxytocin, and your stress recovery pathways.

Small habits. Big regulation.
Which one will you try today?

11/26/2025

Inflammation and mood are deeply connected.

A 9-year study found that people with higher inflammatory markers were more likely to experience fatigue, brain fog, and low motivation, the same symptoms that show up during chronic stress.

Postbiotics — the compounds your gut microbes make from fibre and plant foods — help calm that inflammation.

Power Habit: Eat for your microbes.
When you feed them, they feed your mood.

The future of mental health is microbial.

11/24/2025

I love lab data because it shows us where to focus.
But the real transformation comes from daily habits: sleep, protein, fibre, movement, stress support.
Labs give clarity. Habits create change.

11/20/2025

You don’t need to overhaul your health routine to feel a difference. Sometimes it starts with a glass of water.

Research shows that even mild dehydration (just 1–2%) can increase fatigue, lower concentration, and affect mood. The good news? Increasing your daily water intake can boost energy and focus within two weeks.

Your brain and nervous system rely on hydration to function smoothly. When you’re running on empty, it’s not just your body that feels it—your mind does too.

🌿 Power Habit: Keep a glass of water nearby and drink before your morning coffee or lunch. Small sips add up.

💬 Do you notice a difference when you stay hydrated?

11/19/2025

11/17/2025

We tend to think calm requires a full meditation practice or an hour of stillness. But the science says otherwise.

Research shows that just ten minutes of daily meditation for three days can lower cortisol and improve emotional regulation. That’s less time than most of us spend scrolling in the morning.

The reason it works? Even a few minutes of focused breathing activates the vagus nerve, the part of your nervous system that signals safety and helps your body shift out of stress mode.

🌿 Power Habit: Start with two minutes of quiet breathing before your morning scroll. It’s enough to change your entire day.

💬 What helps you slow down before your day gets busy?

11/14/2025

Two minutes might not sound like much, but your body feels it.

When you slow your breathing, the vagus nerve signals to your brain that things are safe. Heart rate settles. Muscles release. Cortisol drops.

These are the kinds of shifts that come from Power Habits, small, steady practices that help the body find its way back to calm.

Take a moment to try it. Inhale for four counts, exhale for six. Notice how your body responds.

What helps you feel grounded when stress builds up?

11/14/2025

Accurate!

11/13/2025

I’ve always loved the idea of journaling, shelves full of old notebooks, pages of reflections and insights.
But most of the time, I’d just sit there staring at a blank page, unsure where to start.

So I made the habit smaller.
Now I use simple daily prompts that make writing feel doable, not daunting.

It turns out, getting started is the hardest part, and once you do, even a few lines can shift your whole mindset.

🌿 Power Habit: Keep it simple enough to start, so you can be consistent enough that it sticks!
💬 Do you journal, or is it something you’ve always wanted to begin?