A preventive neurologist shares 3 simple habits she follows to help reduce her Alzheimer’s risk

• Dr., a preventive neurologist. Kellyann Niotis follows a few habits to reduce her risk of Alzheimer’s.

• Hydration and a diet rich in omega-3s and antioxidants help maintain cognitive function, he said.

• Strength training and challenging cardio also have positive effects on the brain.

Dr. Kellyann Niotis recalls that when she first started studying neurology, she learned how to manage diseases such as: Alzheimer’s and dementia.

It was a lack of knowledge on how to to prevent Things he couldn’t wrap his mind around.

“My family has been affected by neurodegenerative diseases, and I have seen countless patients experience these diseases,” Niotis, a preventive neurologist and assistant professor of neurology at Weill Cornell Medicine, told Business Insider. “What impressed me the most is that the disease doesn’t just affect that person; it actually affects everyone.”

Niotis was inspired to specialize in preventive neurology when he realized that current lifestyle recommendations were lacking. “It was heartbreaking for me to hear over and over again that doctors said there was nothing you could do or just give general health advice that had no real substance or connection to neurology.”

Although diet and exercise are linked better brain healthNiotis wanted to provide more details. Which foods were best and why? Are some exercises better than others?

Niotis, who has spent the last decade in the field of neurology, shared a few of his own habits for reducing the risk of Alzheimer’s based on what he’s learned from his research.

The staples of his diet are fruits, oily fish and plenty of water.

Niotis said most Americans don’t drink enough water – or realize how important hydration is for brain health.

“Our brain is primarily composed of both fat and water,” he said. “Even mild dehydration can cause problems with concentration, attention, and feelings of brain fog.”

Niotis always carries a large water bottle with markings on it so he can visually keep track of how much water he drinks in a day.

When it comes to his diet, there are only a few strict rules for him. “I eat fruit every day,” he said. “This is one of my rules for living.” Berries are rich in polyphenols and other antioxidants, which may help reduce weight loss. Oxidative stress and inflammation. Some observational studies have linked higher fruit consumption to slower cognitive decline.

He also tries to eat fatty fish like salmon, sardines, mackerel and anchovies twice a week. “These are generally the stinkier ones, so they’re less appetizing for a lot of people,” Niotis said. “But I’m really trying to do this.”

oily fish It contains higher levels of omega-3 fatty acids such as DHA and EPA, which help maintain healthy brain cell membranes and may also reduce inflammation.

Serious strength training appears to reduce risk of neurodegeneration

Niotis usually exercises four to five times a week and prefers a mix of strength training and cardio.

The former is particularly important for brain health, he said. Women, who tend to lose more muscle mass than men on average, are particularly at risk of developing age-related sarcopenia. loss of muscle mass this is linked to neuromuscular degeneration.

Skeletal muscle and brain communicate through metabolic and signaling pathways. In some studies, lower muscle mass has been associated with smaller hippocampal volume and poorer cognitive outcomes.

Sometimes the risks can be more direct: Low muscle mass puts you at greater risk for falls and subsequent brain injuries as you get older, Niotis said. This inspired him to add more strength training to his fitness routine.

Still, he said it took time to get used to lifting heavier weights. “When I first started, I was doing very easy circuit machines at the gym because I didn’t really know much about gaining muscle mass and I was so worried I would hurt myself,” she said. He used to do higher reps with lower weights and he knows that’s not as beneficial anymore. building or maintaining muscle.

Instead, aim for six to 10 repetitions of a heavier weight over three or four sets to gradually overload and increase muscle mass more effectively.

Adding variety to your routine stimulates your brain

Overall, Niotis tries to sprinkle diversity wherever he can.

“The brain loves novelty,” he said. “Any time you force your brain to do different things is an advantage.”

An easy way to do this is to switch cardio exercises from running to rowing to cycling. Whichever he does, he’ll aim for a heart rate target of about 85% (or zone 4 heart rate) for up to two minutes before recovering.

Not only does good heart health help support better blood flow to the brain, getting out of your comfort zone can help increase brain reserve, he said. “After exercise, I feel like my brain is very sharp,” he said.

He tries to replicate this sharpness in other areas of his life. He said he interacts with many different people, whether at work or socially. adds innovation.

“When you talk to someone, you are exposed to new thoughts, new ideas, new language,” he said. “That in itself provides a connection, and that can help the brain.”

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