Tips to Fight Cognitive Decline from a Brain Scientist
Many moons ago, around this time when my three kids were on vacation from school, I took them on one of those massive food shopping expeditions. My sons were about thirteen and nine and my daughter was around three. We dutifully loaded up our wagon which translated into slews of bags at the checkout counter. Then, off we went to our SVU, which I had parked on the street because the supermarket lot was full. After making sure everyone was securely buckled in, we took off for home.
As soon as we arrived, the boys jumped out and left me to tend to the bags in the back. (Typical!) However, there were no bags.
“Children,” I said in the calmest tone I could muster, “what happened to the shopping bags?”
They simply shrugged but my daughter, obviously feeling bad at how frazzled I was becoming, finally chirped: “I think we left them on the “stweet!”
Great! Do you think any of them might have mentioned that as they all were looking out the window as we drove away? And, by the time we rushed back to retrieve them, somebody had gotten there first. But be that as it may, I just chalked that up to my mind being overwhelmed and overstressed and therefore forgetful.
However, the older we get, the more we tend to worry about losing, not our bags, but our minds! And, in my case, there is reason to be concerned. Indeed, there is family history of Alzheimer’s disease, a progressive disorder that attacks the brain cells and results in loss of memory, thinking and language skills, and behavioral changes. So every time I can’t find my keys or I’m madly looking for my lost cell phone—only to discover that I happen to be on it at the time—I fear the worst. You can just imagine how I must have felt the other day when getting on the bus and reaching for my metro card, always in the same compartment in my bag, I found instead…wait for it…a dishwasher pod. How it got there is beyond me! And as far as I know, the MTA doesn’t accept Cascade Free & Clear as payment.
Luckily for us, though, there are experts out there who can help. And one such genius is Dr. Patrick Porter, an award-winning scientist and leader in the brain health and wellness industry. The doctor has devoted his career to researching the brain and cognitive functioning, and has been featured in The Wall Street Journal, People, Entrepreneur, INC and on ABC, NBC, CBS, to name a few, as an expert in brain health & wellness. And, as the creator of the unique BrainTap®, his contributions to functional neuroscience are paving the way for brainwave entrainment, a new method of brain fitness that keeps the mind sharp and brings mindfulness to the next level.
So who better to talk to about saving our sanity than Dr. Porter himself. Below our conversation:
JWM: Are changes in our brains inevitable as we get older?
Dr. Porter: Yes, it’s a natural part of aging. However, for many people, mental function changes along with it. Mental deterioration can be devastating, not only for the person coping with it, but for their family and caregivers, as well. Unfortunately, the number of people suffering from mental deterioration is only increasing. According to the Alzheimer’s Association, an estimated 6.2 million Americans ages 65 and older are currently living with Alzheimer’s. In the United States, Alzheimer’s and dementia deaths have increased 16% during the COVID-19 pandemic.”
JWM: But how do we know if we have dementia or the even scarier, Alzheimer’s disease? There are differences between the two, right?
DP: There are, even though they are often referred to interchangeably. Dementia is a group of symptoms associated with a decline in memory, reasoning, or other thinking skills. There are many different types of dementia that exist, and many different conditions cause it. Alzheimer’s disease is the most common cause of dementia, accounting for 60-80% of dementia cases. As Alzheimer’s advances, symptoms get more severe and include disorientation, confusion, and behavior changes. Eventually, simple motor functions such as speaking, swallowing, and walking become difficult.”
JWM: Do medications work? I know doctors often prescribe them for early onset symptoms.
DP: While medications may temporarily reduce some symptoms and help control some behavioral symptoms of Alzheimer’s, there is currently no cure. However, it is possible to ward off dementia.
JWM: I’m taking copious notes. What should I do? What should we all do? After all, who isn’t afraid of going off the deep end—and forgetting how to swim?
DP: Making changes to your diet and practicing mental exercises can keep the brain sharp and help prevent the onset of dementia or Alzheimer’s. The brain, like the rest of your body, requires diet and exercise to stay healthy. Being conscious of what foods are going into your system can be crucial to increasing memory and preventing long-term mental deterioration.
JWM: What’s number one on your list?
DP: The number one memory-boosting food is fatty fish. Salmon, trout, and sardines are all great sources of Omega-3 fatty acids. Our brains are made up of 60% fat, so it needs fat to function properly. Next up is coffee. Caffeine in the right amounts increases alertness, improves mood, and sharpens concentration. Have coffee after mindful exercises such as meditation or breathing exercises first thing in the morning, so your brain is already tuned up and ready to go to work. Low glycemic fruits are great additions to the diet, particularly blueberries, as they are full of phytonutrients that your brain needs to function. They also contain anti-inflammatory and antioxidant properties that keep the brain healthy. Dark green, leafy vegetables such as broccoli are packed with powerful compounds that also act as antioxidants. These foods keep our bodies from experiencing stress on a physical level, give you valuable Vitamin K, and boost memory. Pumpkin seeds can diminish free radical damage in the body and contain valuable micronutrients such as magnesium, iron, zinc, and copper. Nuts nourish the neutrino cells in the heart, which facilitate communication between the heart and brain.
JWM: We all should eat this type of diet for good health in general. Any other brain-specific additions?
DP: Yes, include foods rich in Vitamin C, which has been shown to help prevent cognitive decline. Eggs are also important. They not only contain protein, but the valuable B vitamins we need for brain function and to handle stress effectively. And for those with a sweet tooth, dark chocolate is a good snack choice to consume in moderation. It’s also important to remember to avoid processed foods or foods with trans fats.
JWM: How about exercise? Does that have any impact on brain health?
DP: Absolutely. Like the rest of your body, regular exercise is crucial to the health of your brain. Physical activity such as running, jogging, and even dancing will pump more oxygen to the brain and assist in the release of hormones. This, in turn, creates an ideal environment for the growth of brain cells, thereby assisting in memory retention.
JWM: I make a point of doing every crossword puzzle I can get my hands on. I hesitate to admit that I even did one that was in Highlights for Children magazine that was in the waiting room of the pediatrician’s office when I brought in my grandson for a checkup. PS: I aced it. I also recommend something called the Buddha Board that is inspired by the Zen idea of living in the moment. All that’s needed is a quiet space, the board, a brush, and water. As I draw, write, or doodle what’s on my mind, I begin to feel calmer and more in control.
DP: Crosswords are a great way to help increase mental sharpness. Jigsaw puzzles, playing cards, learning a new skill (or teaching a skill to someone else), learning a new instrument, and even taking a new route to work also help your brain stay healthy.
JWM: Do you recommend meditation?
DP: Meditation can be an incredibly powerful resource for memory retention. And evidence has suggested that it can improve some aspects of cognition.
JWM: Tell us about your invention BrainTap® which uses brainwave entrainment to improve mental acuity, sleep and energy. I believe it is also the leader in brain fitness and technology-enhanced meditation.
DP: I am very proud of that. The app uses creative visualization and relaxation, biohacking techniques and has made tremendous advances in helping mental, physical, and emotional health issues. It applies science and technology to guide your mind into deep meditative states without formal training or practice, and with zero effort required.
JWM: In the past, every time I’ve tried to meditate and get in the ‘zone,’ as it were, my mind tends to wander on stuff like, did I leave pot on the stove, a roast in the oven, or a child at afterschool? Like most people I need help to focus and that’s where your new app comes in. Any final words, Dr. Porter?
DP: Long-term mental deterioration has become a pandemic in our country, and we need to try to help combat that by any means that we can. Bringing balance to your brain can help slow decline in memory and lower your risk of developing Alzheimer’s disease or other forms of dementia.
JWM: Thanks so much for sharing your thoughts and advice with us. I truly believe we all can become Better Than Before, physically, emotionally and spiritually. And doing everything we can to enhance our mental well-being is an essential piece of the, well, puzzle. So the next time you inadvertently place your iPhone on the roof of your car while I look for your keys— and drive off with it still there (who me?)—don’t worry about it. You’re fine!
For more information check out Dr. Porter’s website, www.braintap.com You can also download the BrainTap app for Free in the AppStore or on Google Play. (There are tons of free sessions available!)
