Supporting Cognitive Wellness with Traditional Chinese Medicine

Occasional forgetfulness, slower recall and difficulty concentrating can occur at any age. Stress, insufficient sleep, poor nutrition, medication effects and underlying medical conditions may all influence how mentally alert a person feels.

Cognitive wellness is broader than memory. It includes attention, learning, communication, decision-making and the ability to participate confidently in everyday life.

Traditional Chinese Medicine (TCM) approaches cognitive wellness holistically by considering sleep, emotional wellbeing, digestion, physical activity and overall constitution. TCM may form part of a supportive wellness plan, but it should not replace medical assessment or evidence-based dementia care.

Why Cognitive Wellness Deserves Attention

Dementia is not an inevitable consequence of ageing. The 2024 Lancet Commission identified 14 potentially modifiable risk factors across the life course, including physical inactivity, social isolation, hearing loss, untreated vision loss, high LDL cholesterol, hypertension, diabetes, smoking and depression. The commission estimated that addressing these factors could potentially prevent or delay approximately 45% of dementia cases at a population level. This figure is an estimate and does not mean that every individual case can be prevented. Read the 2024 Lancet Commission report.

This supports an integrative approach in which TCM care is combined with appropriate medical management, regular exercise, good nutrition, social participation and control of cardiovascular and metabolic risk factors.

Cognitive Wellness from a TCM Perspective

In TCM theory, cognitive and emotional functions are understood through relationships among several organ systems:

• The Heart is traditionally associated with consciousness, emotional activity and sleep.

• The Spleen supports the production of Qi and Blood from food. Spleen deficiency patterns may present with fatigue, poor concentration and digestive symptoms.

• The Kidney is traditionally associated with ageing, constitutional vitality and the nourishment of the brain.

• The Liver supports the smooth movement of Qi. Prolonged stress may contribute to irritability, poor sleep and difficulty concentrating.

• Phlegm and Blood stasis are TCM patterns that may be considered when a person experiences heaviness, mental cloudiness or other accompanying symptoms.

These are traditional diagnostic concepts and are not equivalent to anatomical organ disease or a neurological diagnosis.

Common Concerns Affecting Cognitive Wellness

A person seeking cognitive wellness support may report:

• Forgetfulness or slower recall

• Difficulty concentrating

• Mental fatigue or “brain fog”

• Interrupted or unrefreshing sleep

• Excessive worrying or restlessness

• Low energy and motivation

• Dizziness or recurrent headaches

• Poor appetite, bloating or loose stools

• A heavy sensation in the head or body

A TCM consultation considers how these symptoms occur together. The physician may ask about sleep, mood, digestion, lifestyle, medical history and current medications before assessing the tongue and pulse.

How TCM May Support Cognitive Wellness

1. Acupuncture

Acupuncture may be included in an individualised care plan to address accompanying concerns such as poor sleep, stress, headaches and general wellbeing.

Research into acupuncture for mild cognitive impairment has produced encouraging but uncertain findings. Some systematic reviews report improvements in cognitive assessment scores. However, reviews have also identified small studies, inconsistent treatment protocols and limitations in trial quality. Current evidence is therefore insufficient to conclude that acupuncture prevents dementia or provides a definitive treatment for cognitive impairment. Review of acupuncture evidence for mild cognitive impairment.

Acupoints that may be considered according to the person’s presentation include:

• Baihui (GV20 / 百会): Traditionally used to support mental clarity and lift the spirit.

• Shenmen (HT7 / 神门): Commonly selected when restlessness, emotional stress or poor sleep is present.

• Zusanli (ST36 / 足三里): Traditionally used to support digestion, energy and general vitality.

• Taixi (KI3 / 太溪): May be selected for TCM patterns involving constitutional weakness.

• Hegu (LI4 / 合谷): Commonly used for tension, headaches and discomfort.

• Yongquan (KI1 / 涌泉): Traditionally used to calm and ground the mind.

These points do not have identical effects in every person. Acupoint selection should be based on an individual assessment.

2. Baduanjin and Gentle Exercise

Baduanjin, or the Eight Brocades, combines slow movements, breathing and focused attention. Its movements can often be adapted for older adults with different levels of mobility.

A 2025 systematic review of seven randomised controlled trials involving 539 older adults with mild cognitive impairment or cognitive frailty found that Baduanjin was associated with improvements in global cognition, memory and executive function compared with control conditions. However, all included studies were conducted in China, the number of participants was relatively small and blinding was difficult. Larger and more diverse trials are required before firm conclusions can be made. Baduanjin systematic review and meta-analysis.

Baduanjin may nevertheless be a useful way to encourage:

• Regular physical activity

• Balance and coordination

• Relaxation and controlled breathing

• Social participation through group practice

• Focused attention during movement

It should be regarded as supportive exercise—not a standalone treatment for dementia.

Book a trial class at https://jintcm.com/classes.

3. Sleep and Emotional Wellbeing

Sleep is important for attention, memory and daytime function. Long-term observational research has found associations between abnormal sleep duration, sleep disorders and a higher risk of cognitive decline. However, an association does not prove that poor sleep directly causes dementia; sleep changes may sometimes be an early sign of an underlying condition.

A long-term cohort study published in Nature Communications found that sleeping six hours or less during midlife was associated with a higher risk of dementia later in life compared with approximately seven hours of sleep. Read the cohort study.

People with persistent insomnia, loud snoring, witnessed breathing pauses or excessive daytime sleepiness should seek medical assessment rather than relying only on self-care.

Helpful habits include:

• Maintaining regular sleeping and waking times

• Reducing caffeine and alcohol late in the day

• Limiting screen exposure before bedtime

• Remaining physically active during the day

• Practising breathing or relaxation exercises

• Seeking help for persistent anxiety, low mood or grief

4. Chinese Herbal Medicine

Chinese herbal medicine may be considered when cognitive concerns occur together with poor sleep, fatigue, digestive weakness, emotional distress or other symptoms.

Research on herbal formulas and cognitive impairment remains formula-specific and variable in quality. It is not appropriate to describe all Chinese herbal medicines as proven “memory boosters.” Treatment should instead be selected according to the person’s presentation, health conditions and medication profile.

Older adults may be taking blood thinners, sleeping tablets, cardiovascular medicines or several long-term medications. Herbal products can interact with medicines or may be unsuitable for people with liver, kidney or bleeding conditions. Consultation with a registered TCM physician is therefore recommended.

JIN TCM Cognitive Wellness Assessment (link) offers a simple starting point. By answering 10 questions, users can learn which general TCM wellness pattern most closely resembles their recent experience and explore a corresponding product or self-care recommendation.

Simple Acupressure for Everyday Wellness

Selected acupoints may be gently massaged as part of general self-care:

1. Locate the point carefully.

2. Apply comfortable and steady pressure.

3. Massage gently in a circular motion for one to two minutes.

4. Breathe naturally and keep the body relaxed.

5. Stop if pain, numbness, dizziness or discomfort occurs.

Acupressure may help a person relax, but it has not been established as a method of preventing or treating dementia.

Pregnancy precaution: Hegu (LI4) is traditionally avoided during pregnancy unless its use is advised by a qualified healthcare professional.

Building a Research-Supported Cognitive Wellness Routine

A practical cognitive wellness plan should extend beyond any single treatment:

• Remain physically active within your abilities.

• Maintain social connections and meaningful activities.

• Continue learning through reading, music, games or new skills.

• Arrange hearing and vision assessments when needed.

• Maintain a consistent sleep routine.

• Avoid smoking and excessive alcohol.

• Monitor blood pressure, cholesterol and blood glucose.

• Eat a nutritionally balanced diet.

• Review medications if new confusion or memory changes develop.

These measures complement TCM care and address several recognised factors associated with cognitive health.

When Memory Changes Require Medical Assessment

Occasional forgetfulness is different from a persistent decline that interferes with daily life. Seek medical assessment if a person:

• Becomes lost in familiar places

• Repeatedly forgets important conversations or appointments

• Has difficulty managing medication or finances

• Develops significant changes in language, judgement or personality

• Experiences rapidly worsening memory

• Develops sudden confusion

Call for urgent medical assistance if confusion occurs suddenly or together with facial drooping, weakness, speech difficulty, loss of balance or a severe headache. These may be signs of a stroke or another acute medical condition.

A Personalised and Integrative Approach

At JIN TCM Clinic, our registered TCM physicians assess each person’s symptoms, constitution, lifestyle, medical history and current medications before recommending an individualised plan.

Depending on the assessment, supportive care may include acupuncture, Chinese herbal medicine, acupressure guidance, dietary advice and suitable wellness exercises such as Baduanjin. Where necessary, patients will be advised to undergo medical investigation or work together with their existing healthcare providers.

Our aim is to support healthy ageing, everyday function and quality of life through safe, practical and personalised care.

This article is for general education. TCM and acupressure are not substitutes for medical diagnosis, and they have not been established as cures or guaranteed preventive treatments for mild cognitive impairment or dementia.