Promoting Brain Health: A Neuroscientist's Guide to Optimizing Brain Health and Preventing Neurodegenerative Disease
Your brain's health is the cornerstone of your overall well-being. It affects your mood, thinking, movement, focus, and emotional balance. As functional medicine providers, we recognize that understanding and nurturing brain health is essential, especially for those concerned about reducing their risk of neurodegenerative diseases. To provide the most insightful guidance, we consulted neuroscientist Dr. Julie Fratantoni, PhD, CCC-SLP.
The Brain-Body Connection: It's a Marathon, Not a Sprint
Dr. Fratantoni advises "brain health is a marathon not a sprint," emphasizing that it is a lifelong journey rather than a quick fix. "Small, sustainable changes are key," she recommends. This echoes research demonstrating that consistent, healthy habits over time can dramatically reduce the risk of cognitive decline¹. Think of it like building a retirement fund – small, regular contributions add up to significant long-term results.
But what are some of these "small changes"?:
Diet: Research shows a Mediterranean-style diet rich in vegetables, fruits, whole grains, healthy fats, and lean protein while avoiding processed foods and refined sugars supports brain health², ³.
Exercise: Regular physical activity, even moderate walking, improves blood flow to the brain and promotes the growth of new neurons. About 150 minutes of moderate physical activity or 75 minutes of vigorous activity weekly can provide the most benefits ⁴.
Sleep: Quality sleep is essential for memory consolidation and clearing toxins from the brain. Aim for 7-8 hours nightly ⁵.
Stress Management: Chronic stress can damage brain cells. Mindfulness, meditation, yoga, or spending time in nature can help reduce stress⁶.
Mental Stimulation: Challenge your brain regularly with puzzles, learning new skills, reading, or social interaction⁷.
Decoding the Signals: Your Body's Clues to Brain Health
As Dr. Fratantoni aptly states, "The brain and body are not separate." This interconnectedness means that signs of brain health decline can appear throughout your body. Be mindful of these indicators:
Brain fog: Difficulty concentrating or feeling mentally "cloudy."
Difficulty focusing: Trouble staying on task or easily getting distracted.
Executive function challenges: Struggling with planning, organizing, or making decisions.
Mood changes: Experiencing depression, anxiety, or irritability.
If you notice these signs, talk to your doctor. They can help determine the cause and recommend appropriate interventions.
Building Your Brain Health Team
For those with more pressing brain health concerns, Dr. Fratantoni suggests building a team of healthcare providers, including a functional neurologist and a lifestyle medicine specialist. This collaborative approach ensures a comprehensive assessment and personalized plan for optimizing your brain health.
Conclusion
In conclusion, your brain health is not set in stone. With proactive, evidence-based lifestyle choices, you can protect and even enhance your cognitive function. Functional medicine providers play a crucial role in guiding patients on their journey to optimal brain health, empowering them to make informed choices for a healthier future.
References
Lourida I, Soni M, Thompson-Coon J, et al. Mediterranean diet, cognitive function, and dementia: A systematic review and meta-analysis. Epidemiology. 2019;30(4):479-493.
Morris MC, Tangney CC, Wang Y, et al. MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimers Dement. 2015;11(9):1007-1014.
Scarmeas N, Stern Y, Tang MX, Mayeux R, Luchsinger JA. Mediterranean diet and risk for Alzheimer's disease. Ann Neurol. 2006;59(6):912-921.
Piercy KL, Troiano RP, Ballard RM, et al. The Physical Activity Guidelines for Americans. JAMA. 2018;320(19):2020-2028.
Walker MP. Why we sleep: Unlocking the power of sleep and dreams. Scribner; 2017.
Gotink RA, Meijboom R, Vernooij MW, Smits M, Hunink MGM. 8-week mindfulness based stress reduction induces brain changes similar to traditional long-term meditation practice - A systematic review. Brain Cogn. 2016;108:32-41.
Wilson RS, Boyle PA, Yu L, Barnes LL, Schneider JA, Bennett DA. Life-span cognitive activity, neuropathologic burden, and cognitive aging. Neurology. 2013;81(4):314-321.
Brain Health Assessment. The McCance Center for Brain Health.
https://www.massgeneral.org/news/press-release/mass-general-develops-brain-care-score
Dr. Julie Fratantoni, PhD, CCC-SLP
Cognitive neuroscientist, Head of Research Integration & Partnerships at Center for BrainHealth, The University of Texas at Dallas
--
Julie Fratantoni, PhD is a cognitive neuroscientist who specializes in creating content and tools that help people become proactive about their brain health. She makes neuroscience approachable and regularly shares brain tips on Good Morning Texas and has been featured in publications such as Poosh, Real Simple and Well + Good. She leads the user experience and training content creation for The BrainHealth® Project—a ten-year, longitudinal research study seeking to define, measure, and improve brain health and performance across the lifespan. She leverages behavioral science to facilitate the adoption of brain healthy habits and for the development and design of the online BrainHealth dashboard and mobile app where participants access assessments (BrainHealth Index), coaching and training. Dr. Fratantoni heads up different research initiatives on topics including women's brain health, hormone replacement therapy and sleep. She also leads the Kindness Enterprise, a research and translational program seeking to uncover and harness the brain’s capacity for kindness, empathy and compassion as critical components of overall brain health and well-being. She received her PhD in cognitive neuroscience from The University of Texas at Dallas and is also a licensed speech language pathologist, and trained in biofeedback and mindfulness techniques. Her clinical work has focused on facilitating high-performance brain training for corporate executives, veterans, athletes, and young adults.
Instagram: @drjuliefratantoni
TikTok: @drjuliefratantoni
