I'm a neuroscientist. 5 things I do every day to reduce my risk of developing dementia
Wendy Suzuki, Ph.D., is a neuroscientist and dean of the College of Arts and Sciences at New York University. The author of two books about anxiety and cognitive health, she’s also an expert on the lifestyle choices that have the biggest benefits for our brains.
Through her research, Suzuki has tapped into the habits we can form and follow in order to make the most of our minds, including reducing the risk of dementia — and she knows they work, because she practices them herself.
At the TODAY'sMaking Space Wellness Weekendwith Hoda Kotb, sponsored by Miraval Resorts & Spas, Suzuki shared with TODAY.com the routine she follows seven days a week to keep her feeling energized and focused.
Prioritizing sleep
Suzuki gets a solid eight hours of sleep per night, and wakes up at the same time every day. “I like to wake up early, between 5 and 5:30 a.m.,” she says.
“Sleep is so important for my long-term cognitive health. I’m more energized and can shove more things into my schedule ... because I sleep,” Suzuki says. “I make that a huge priority, and everything else kind of falls out from there.”
Recent research has also shown that regularly sleeping less than five or six hours a night can make a person anywhere from 30% to twice as likely to develop dementia, compared to those who sleep seven or eight hours a night.
Meditation
Once she’s awake, Suzuki begins her day with tea and meditation. “It’s meditation over the brewing and drinking of tea,” she explains. As she boils water for her tea and lets it steep, she uses that time to get centered.
“I was a yo-yo meditator,” Suzuki admits, but that was before giving this kind of meditation a try. Now, she’s got a process she's committed to.
Meditation may also help reduce the risk of dementia because it can reduce high blood pressure and anxiety, both risk factors for Alzheimer's disease and other types of dementia, research shows.
Regular exercise
Research shows aerobic exercise for a little as 10 minutes a day, such as dancing, gardening or even power walking around the grocery store, is enough to give the brain a boost, says Suzuki.
The goal is "getting your heart rate up," she explains, adding that you can get aerobic exercise from things you're already doing — just "add a little bit of a jump in your step, and there it is."
That's because “aerobic (exercise) has the most evidence for brain benefits, including the growth factors that could help grow your hippocampus, make your memory (better), make your prefrontal cortex better,” Suzuki says.
Suzuki also makes sure to add strength training to her workout routine because of its benefits for bone health as women age. She says she does 30 minutes of cardio-strength-training seven days a week. “That’s a great way to get it all in one," she says.
Her favorite workouts are cardio-strength and yoga classes led by trainers at her gym. And when she’s traveling, she’ll take an online workout class so as not to disrupt her routine.
A brain-health focused diet
Suzuki, like many health experts, is a fan of the Mediterranean diet, often celebrated as the healthiestone to follow.
The meal plan prioritizes whole grains, fruits and vegetables, and leans proteins such as fish, which are high omega-3 fatty acids, and have been shown to boost brain health. The plan is also low in sugar, sodium and ultraprocessed foods. Studies have shown that the diet can help with weight loss, heart health and increasing longevity.
She maintains her friendships
“We are a social species,” says Suzuki. And forming and maintaining social relationships, she says, correlates with longevity. Suzuki has made a priority of fostering friendships, and says it’s “part of my brain health formula in my own life.”
Research has shown that maintaining a robust social network can reduce the risk of developing dementia by 26%, compared to people with fewer social connections.
Read more stories from TODAY’s Making Space Wellness Weekend with Hoda Kotb:
- Hoda reveals the ‘platter trick’ that helped her realize her life was ‘totally out of whack’
- Maria Shriver reveals to Hoda the important parenting lesson she learned growing up in a famous family
- See Hoda join Rachel Platten on stage to sing ‘Fight Song’ at her Making Space retreat
- Hoda recalls struggling with ‘imposter syndrome’ after adopting daughters: ‘I wonder if I deserve them’
This article was originally published on TODAY.com
- https://www.msn.com/en-us/health/other/i-m-a-neuroscientist-5-things-i-do-every-day-to-reduce-my-risk-of-developing-dementia/ar-AA1t9Bg4?ocid=00000000
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