The growing field of lifestyle medicine holds the key to maintaining brain health and reducing the risk of dementia. In a recent podcast episode, Dr. Tommy Wood, assistant professor of pediatrics at the University of Washington, provided an enlightening discussion about the power of lifestyle choices in preserving cognitive function.

In the podcast, we did deep dives into:

Nutrition
Physical Activity
Sleep
Community

Nutrition
Nutrition plays a crucial role in cognitive health. Dr. Wood emphasizes the importance of a nutrient-dense diet, one that avoids ultra-processed foods and focuses on the overall quality of food. High-nutrient foods and a quality diet have been linked with long-term brain health. For example, essential nutrients like B vitamins, choline, and creatine may affect long-term dementia risk. Dr. Wood also discussed some fascinating research that indicates our belief in what we’re eating could impact our blood sugar levels, adding a psychological aspect to nutrition’s role in cognitive health. To illustrate this, he references a paper where 2 groups of diabetes were given a protein drink and were allowed to read the label.  One group noticed a higher spike in their blood glucose levels even though both groups had the same drink!  The difference is that one group had a label that referenced a high sugar content!

Physical Activity
We also discussed the importance of physical activity for brain health. Regular physical activity helps regulate blood sugar levels, which is essential as we age, especially after the age of 40. Tommy noticed that the more physically fit and strong you are, the better your cognitive function will be. A combination of aerobic and resistance training has been associated with improvements in brain structure and function, and he goes into detail about what that could look like; it might be less than you think.

Sleep
Sleep and its effect on cognitive health cannot be understated. Dr. Wood shed light on the consequences of sleep deprivation and sleep apnea on brain function. He also discussed the potential benefits of sleeping with a sleep mask to reduce the impact of light exposure during sleep. Additionally, he touched upon the fascinating aspect of how the perception of time can influence our sleep and stress levels. He quotes a study where people were allowed to sleep for 8 hours but were told they only had 5. Cognitively, they performed as though they had 5 hours of sleep. Conversely, people who did have 5 hours of sleep but were told they had 8 performed better!

Community
The episode also underscored the role of social interaction in reducing dementia risk. Research shows that social support and stress can directly impact our physiology, which in turn can increase our risk of developing chronic diseases in the long term. Social interaction helps to build and repair the brain, especially in early development and in the elderly. Moreover, cognitive function peaks around the time formal education ends, underscoring the significance of mental stimulation in preserving brain health.

Concussion
Creatine, choline, and omega-3s were highlighted as potentially beneficial for concussion prevention and recovery. These nutrients can help improve outcomes after a concussion and improve overall cognitive health. It is recommended that those with early symptoms of cognitive impairment get tested and supplement these essential nutrients that may be difficult to obtain on a plant-based diet.

Lifestyle medicine offers a wealth of strategies for enhancing cognitive function and preventing dementia. A combination of nutrition, physical activity, adequate sleep, and social interaction can significantly impact brain health and reduce the risk of cognitive decline. With lifestyle medicine, we can all hold the keys to preserving our cognitive health and adding healthspan to our lifespans. 

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