Building Cognitive Reserve

Episode #337. An estimated 45% of dementia cases are preventable – find out how you can reduce your risk by targeting these 14 modifiable factors. Today I’m joined by Dr Kellyann Niotis, the first fellowship-trained preventive neurologist, to explore the latest research on dementia prevention and how simple lifestyle changes can dramatically reduce your risk.

In this episode, we break down The Lancet’s 14 modifiable risk factors for dementia, from managing LDL cholesterol and staying physically active to addressing hearing loss and improving your mental health. You’ll also learn about the links between nutrition, sleep, and brain health, and why it’s never too early – or too late – to start taking care of your brain.

Specifically, we discuss:

• Introduction (00:00)
• Pioneering Preventive Neurology (00:07)
• Decoding Neurodegenerative Diseases (00:56)
• Understanding the Phases of Neurodegeneration (02:09)
• Early Indicators: Preclinical Signs and Cognitive Impairment (07:12)
• Uncovering Dementia’s Risk Factors and Preventive Steps (11:33)
• How Education Builds Cognitive Reserve Against Dementia (22:37)
• Why Vision and Hearing Loss Could Raise Dementia Risk (27:45)
• The Link Between Oral Health and Cognitive Decline (40:45)
• How Depression Influences Dementia Risk (52:33)
• Head Trauma’s Impact on Cognitive Health (59:21)
• How Head Injuries May Contribute to Dementia (01:01:35)
• How Exercise Benefits Brain Health and Longevity (01:11:43)
• Social Connections: A Key to Cognitive Health (01:23:56)
• How Diabetes Increases Dementia Risk (01:30:03)
• Hypertension’s Role in Cognitive Decline (01:48:00)
• Optimal Blood Pressure Goals for Brain Health (01:59:08)
• Alcohol’s Effects on Brain Function (02:01:12)
• Recreational Drugs and Brain Degeneration (02:09:38)
• Smoking’s Effect on Dementia Risk (02:12:00)
• The Link Between Air Pollution and Cognitive Health (02:17:49)
• Environmental Toxins and Dementia Risk (02:22:35)
• Diet Choices That May Help Prevent Dementia (02:29:30)
• Why Quality Sleep is Essential for Brain Health (02:35:44)
• Menopause’s Influence on Dementia Risk (02:46:26)
• Closing Thoughts and Contact Information (02:52:28)

Connect with Dr Kellyann Niotis on Instagram, LinkedIn, and via her website, https://drkellyannniotis.com/. Listen to her appearance in Episode #333 here.

Head to the full show notes for additional insights and supporting studies.

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