In the past few weeks, we've explored cognitive function decline with aging, including early-onset dementia. Of particular interest to this series is the research-backed data on maintaining cognitive health. If you missed them, here are the Deep Dives on Nutrition, Exercise, and Sleep.
The final iteration of this series concludes with some thoughts from Apeiron Life Scientific Advisor and neuroscientist Dr. Raphael Guzman who shares his opinions on where to focus your energy to maintain a healthy cognitive balance.
As a Professor of Neurosurgery, former Stanford University Neurosurgeon, and now Chairman of the Department of Neurosurgery at the University Hospital Basel, Dr. Raphael Guzman is an expert in the area of brain damage mitigation. He agreed to share his perspective regarding the role of neuro-positive lifestyle choices in maintaining a high quality of life as we age.
Q. In your experience, what are the essential overarching factors for improving or maintaining neurological health?
Vascular Health
First, we sometimes overlook the interconnection of specific conditions and bodily systems. One area is understanding that our vascular structure influences the dementia complex. The blood vessels in the brain are affected by the same healthy lifestyle choices as the heart. You can tremendously impact your cardiovascular health through cardio workouts, heart-healthy eating patterns, ceasing smoking, and many other changes that can aid your overall health.
Gut-Brain Axis
The next area of utmost importance is understanding the connection between the gut-brain axis. Bidirectional signaling occurs between these two central points. Therefore, a disruption to the gut microbiota can have perceptible consequences in the brain. It is crucial in neurodegenerative disorders to recognize the inflammatory responses throughout the body. For example, the inflammatory reaction that a meal causes will also affect your brain's immune cells. If you constantly consume inflammatory foods, your brain also takes the brunt of this inflammatory reaction. In a healthy individual, this is normal; however, in a person with cognitive issues who is in a chronic inflammatory state, the extra inflammation is highly detrimental.
Practices that reduce added-on inflammation are advantageous throughout the body. One area is to allow your body time to rest between meals, especially having a window of time when food is not being ingested. This pause allows the body to reset from the inflammatory response and focus on other areas of healing.
Q. On the market, quite a few supplements and medications are touted for brain health. Do you think any of these are worth clients exploring?
Supplements & Medications
Currently, there is no promising miracle cure for diseases like Alzheimer's, reiterated by the recently failed trials of medical hope with gantenerumab. Both Aducanumab and lecanemab targeting beta-amyloid have shown modest results in clinical trial, but a true clinically relevant benefit is still debatable. Many scientists discuss that targeting tau proteins might be more promising. This isn't to say Alzheimer's science hasn't gained further understanding into the condition and potential for future medications, just that, as of now, the best approach is a multi-stage process of improving lifestyle factors. If you hear of medical professionals touting supplements or medications, know that it is not research-proven yet.
However, we KNOW consistent lifestyle habits such as exercise help. Long to moderate-intensity cardio exercise increases brain perfusion. Increased blood flow helps clear the debris from the brain, induce new cell formation and increase plasticity. So focus on cleaning up small exercise habits to build significant changes in cardiovascular and brain health.
Q. Are there any brain training habits you believe a person should focus on that are particularly relevant to cognitive health?
Active Learning
Finally, the last principle is to constantly add-in new stimulation to your routines. As we get older, two areas that tend to be neglected regarding cognitive health are new activities and social interaction. The detriment of underestimating these areas of health has been seen recently in the past few Covid years, where older adults were isolated and cut off from new stimulation. This lack of active learning can have a noticeable decline on cognitive health. Therefore implement these two principles:
Learn Anything New - Language is the typical example, but utilizing your higher cognitive function to make new connections is still valuable, especially if it's challenging. Active learning is a constant stimulation, not a passive review, as it is the learning process that encourages new connections in the brain.
e.g. Learning a new language or musical instrument.
Social Isolation Reduction - The importance of new social interactions and reducing isolation promotes new links to form in the brain. Again this is an active meeting with people and engaging in discussions where you're stimulating intellectual thoughts.
e.g. Book clubs, playing bridge, or golfing with a new partner.
The crossroads of exercise and learning a new skill is a double asset, so take advantage by completing activities that require both—for example, learning a new language on the treadmill.
The realm of cognitive health is complex, but that doesn't mean it is indecipherable. Perfecting lifestyle habits through small changes may help delay, if not mitigate, cognitive decline.
If you have any questions or want to implement Dr. Guzman's suggestions, please reach out to your Apeiron Life Client Advocate to guide you.
Comentários