Tommy Wood: Brain Health, Novel Stimuli, and Actionable Advice to Keep You Sharp as You Age
Dec 14, 2023
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Neuroscientist Tommy Wood discusses brain health, nutrient intake, and age-related determinants of cognitive performance. The podcast also explores the relationship between physical strength and cognitive function, the significance of supplements, and the importance of muscle mass for survivability from disease. They talk about supplementation for brain health, current research projects, and future plans.
Providing novel stimuli to the brain and continuously engaging in skill development is important for brain health.
Maintaining adequate nutrient status through blood tests and consuming key nutrients supports brain function and prevents cognitive decline.
Maintaining metabolic health and regular physical activity are crucial for brain health, supporting vascular health and preventing conditions like prediabetes and metabolic syndrome.
Deep dives
Novel stimuli and skill development are key for brain health
One of the most important factors for brain health is providing novel stimuli to the brain and continuously engaging in skill development. This involves frequently doing activities that challenge you and gradually getting better at them. It's important to keep learning new skills and improving in areas that you want your brain to excel in.
Ensure adequate nutrient status
Maintaining adequate nutrient status is crucial for brain health. It is recommended to get a basic blood test to check levels of important nutrients such as B vitamins, omega-3, vitamin D, and iron. These nutrients play a role in supporting brain function and preventing cognitive decline.
Prioritize metabolic health and physical activity
Maintaining metabolic health is essential for brain health. This involves avoiding conditions like prediabetes and metabolic syndrome. Regular physical activity, both for muscle mass and aerobic fitness, is also important for brain health. Physical activity supports vascular health, which is beneficial for the brain.
Continuous adaptation and plasticity of the brain
The brain is highly adaptable and plastic throughout life. It can continue to learn and rewire itself as long as the right stimuli and environment are provided. Even after brain trauma, the brain can recover and adapt. It's important to remember that the brain remains capable of remarkable changes and plasticity regardless of age.
Importance of Social Interaction for Brain Health
Social interaction and community engagement play a significant role in long-term brain health. Studies have shown that social isolation and the feeling of having a lower social rank can trigger chronic stress responses, affecting immune system function, cardiovascular health, anxiety, depression, and cognitive function. The negative impact of social media arises from the comparison with others and perceiving oneself as inferior. Therefore, fostering strong social connections and a sense of belonging is crucial for maintaining optimal brain health.
Basics Still Matter for Brain Health
Despite the availability of advanced tools and techniques, focusing on the basics remains essential for brain health. Adequate sleep, proper nutrition, physical activity, and mental stimulation are key factors. Spending more time in bed can improve REM sleep, while omega-3 fatty acids, B vitamins, creatine, and anthocyanins from berries are beneficial for cognitive function. Supplements may be considered if a varied diet cannot provide these essential nutrients. Overall, prioritizing behavior change and supporting it at a population level are essential for promoting brain health.
Tommy Wood BM BCh, PhD is a neuroscientist, elite-level professional nerd, and performance consultant to world class athletes in a dozen sports. He received an undergraduate degree in biochemistry from the University of Cambridge, a medical degree from the University of Oxford, and a PhD in physiology and neuroscience from the University of Oslo. Tommy is an Assistant Professor of Pediatrics and Neuroscience at the University of Washington and Visiting Scientist at the Institute for Human and Machine Cognition. His research focuses on brain health and brain injury treatment across the lifespan, as well as developing easily-accessible methods with which to track health, performance, and longevity in both professional athletes and the general population. Tommy serves as deputy editor of the Wiley Journal Lifestyle Medicine, is a Director of the British Society for Lifestyle Medicine, and consults for a number of digital health companies and charities that focus on how lifestyle and the environment can affect long-term health and chronic disease.
We really appreciate Tommy’s unique perspective working as a physician and neuroscientist from pediatrics up through aging adults. This episode is packed with practical information about brain health and maintaining cognitive function as we age.
SPONSORS
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