409: Foods and Exercises to Protect Brain Health, Fight Dementia, and Optimize Cognitive Function | Tommy Wood, MD PhD

Cognitive Demand

Dr. Tommy Wood emphasizes the importance of cognitive demand in maintaining brain health. He explains that cognitive function is largely driven by how we use our brains, similar to how physical exercise drives physical health. Engaging in activities that challenge our mental capabilities, such as learning new skills or languages, is crucial for promoting neuroplasticity and cognitive longevity 1. Wood also highlights the risks associated with sensory loss, like hearing and vision, which can reduce cognitive input and social interaction, thereby increasing dementia risk 2. He suggests that embracing challenges and stepping outside comfort zones can significantly enhance cognitive function 3.

Do more of the things that you suck at.

--- Dr. Tommy Wood

Maintaining cognitive demand is akin to training the brain, requiring a healthy cardiovascular system and proper nutrients to support brain function 1.

   

Nutritional Role

Nutrition plays a pivotal role in brain health, with specific nutrients offering significant cognitive benefits. Dr. Wood discusses the importance of polyphenols and carotenoids found in colorful fruits and vegetables, which have been shown to improve cognitive function and reduce inflammation in the brain 4. He also emphasizes the need for a balanced intake of omega-3 fatty acids and B vitamins, as their interaction is crucial for reducing dementia risk 5. Testing for nutrient levels can help tailor dietary choices to individual needs, ensuring optimal brain health 6.

I would prioritize colorful fruits and vegetables and meat, eggs and seafood.

--- Dr. Tommy Wood

Wood suggests that a diet rich in these nutrients supports not only cognitive function but also overall health, highlighting the interconnectedness of diet and brain health 4.

   

Exercise Benefits

Physical activity, particularly exercises that combine physical and cognitive demands, is essential for cognitive health. Dr. Wood explains that activities like dancing, martial arts, and team sports, which require coordination and social interaction, offer substantial cognitive benefits 3. Resistance training is also highlighted for its protective effects on brain areas vulnerable to cognitive decline, with the recommendation to engage in challenging workouts to maximize benefits 7. Wood advises maintaining basic movement skills to prevent injury and promote lifelong mobility, emphasizing the importance of consistent physical activity 8.

Join a dance class and lift weights.

--- Dr. Tommy Wood

These activities not only enhance physical health but also stimulate the brain, underscoring the holistic benefits of an active lifestyle 3.