What to Do & Eat to Reduce Your Risk for Cognitive Decline

In this podcast (episode #369) and blog, I speak with bestselling author, journalist, podcast host and filmmaker Max Lugavere about his new book, preserving memory, eating to boost brain health, and so much more! 

In his new book, Genius Kitchen, Max has over a hundred recipes inspired by traditions from around the globe, with bold flavors that favor simplicity and quality of ingredients over complexity and quantity. He lists the basic, healthy ingredients and tools that are essential for a well-stocked kitchen and pantry, and he offers techniques and best practices for healthy cooking and eating well on a budget, including science-backed tactics to optimize digestion, maximize nutrient extraction, and stop common digestive complaints.  

Motivated by his mother’s battle with dementia, Max began researching how diet and nutrition impact memory and how what we eat is an important tool in the fight against cognitive decline.  

Changes often begin in the brain decades before someone starts experiencing memory loss. This is something that younger people should begin talking about as soon as possible—especially before it is too late.  

Alzheimer’s is the most common form of dementia, and 90% of what we know about Alzheimer’s has been discovered in only the past 15 years. This means that we are just beginning to understand cognitive decline and memory loss, and the knowledge and tools we do have are often limited. Yet we do know that there is a lot we can do now to shield our brains as they age, improve our odds, and minimize our risk for declining cognitive function over time. 

Yes, genes load the gun, as they say. Genes can and do affect our mental and physical health. But our lifestyle habits, including how we manage our minds and what we eat, can pull the trigger, affecting how we age and our brain health as we age. Our genes are not our destiny.  

Movement is another important lifestyle factor. As Max says, exercise is medicine for the brainit is one of the most powerful stimuli to encourage the brain to make new cells. No matter what you do, when you are moving your body, you are burning energy and improving your health, from walking the dog and playing with your kids to high intensity resistance training. All movement is good movement! 

Sleep is also an important lifestyle factor when it comes to preventing memory loss. Sleep cleanses the brain of things like beta amyloid, which can potentially increase your risk for cognitive decline.  

What we eat is also important, as mentioned above. Our brain cannot make new cells out of nothing. What we eat provides our brain with raw materials like omega 3 fatty acids and Vitamin E that help build new, healthy cells that maintain our brain health and help protect it from toxic stressors.  

For more on memory, brain health and nutrition, listen to my podcast with Max (episode #369), and check out his incredible new book. If you enjoy listening to my podcast, please consider leaving a 5-star review and subscribing. And keep sharing episodes with friends and family and on social media. (Don’t forget to tag me so I can see your posts!).   

You can now also join me on Patreon for exclusive, ad-free content! Sign up for a membership level that suits you, and receive access to ad-free exclusive bonus podcasts. These episodes will include more targeted, step-by-step guides for specific mental health issues AND some fun, more personal podcasts about topics like my favorite skincare products and favorite books, as well as live Q&As, fan polls and requests, and exclusive digital downloads! 

This podcast is sponsored by:

SEED. Seed’s Daily Synbiotic is a pre-and-probiotic 2-in-1 capsule that supports your gut, skin, health, and so much more. It has 24 clinically and scientifically studied strains—the first of its kind! Personally, after taking Seed for a couple months, my body feels great! My skin is glowing, my stomach gets less upset and my digestive health feels healthier! Get 15% off your first month’s supply of Seed’s Daily Synbiotic by visiting seed.com/DRLEAF or by using code DRLEAFat checkout. 

NED. We all know that sleep is so important for our mental and physical health. It helps clean up the brain and get us ready for the day ahead, so we can give our best at home, school or work. However, getting a good night’s rest can be a challenge! This is why I love NED’s best-selling sleep blend, which new and improved recipe offers an even greater night’s sleep! Ned remains committed to making all of their products more simple and effective, and they’ve done just that with their new Sleep Blend. Indeed, all Ned’s CBD products have over 2,000 5-star reviews, and they work with incredible partners within the medical field like Dr. Christian Gonzalez and Dr. Will Cole. Ned also shares third-party lab reports, who farms their products, and their extraction process, all right there on their site! If you’d like to give Ned a try, Cleaning Up The Mental Mess listeners get 15% off Ned products with code: DRLEAF. Just visit helloned.com/DRLEAF to get access!

BiOptimizer’s Magnesium Breakthrough. If we want to be healthier mentally and physically, one of the best things we can possibly do is get several hours of quality sleep every night. The brain and body heal themselves when we sleep—it really is one of the most amazing processes, even if we are not conscious when it happens! Thankfully, there are ways we can improve our sleep quality and overall health, including taking MAGNESIUM. But most magnesium supplements use only the two cheapest synthetic forms—since they’re not full-spectrum, they won’t support better sleeping habits. There are actually 7 unique forms of magnesium, and you must get ALL of them if you want to experience its calming, sleep-enhancing effects. That’s why I recommend Magnesium Breakthrough by BiOptimizers. Simply take two capsules before you go to bed and you’ll be amazed by how much better you sleep, and how much more rested you feel when you wake up! For an exclusive offer for my listeners go to http://www.magbreakthrough.com/leaf and use DRLEAF10 during checkout to save 10% on your order.  

Podcast Highlights 

1:25 Why Max loves his work

2:00, 22:00, 33:30 Max’s new book Genius Kitchen 

2:45, 3:40 How Max’s own experiences inspire his work 

13:30 What we can start doing today to reduce our risk for cognitive decline 

15:00 Our genes are not our destiny 

17:00 How our lifestyle habits affect our brain health 

18:00 Food & the brain  

19:02 How stress can affect brain health 

23:25 Tips to shop & eat for brain health 

This podcast and blog is for educational purposes only and is not intended as medical advice. We always encourage each person to make the decision that seems best for their situation with the guidance of a medical professional.       

Switch On Your Brain LLC. is providing this podcast as a public service. Reference to any specific viewpoint or entity does not constitute an endorsement or recommendation by our organization. The views expressed by guests are their own and their appearance on the program does not imply an endorsement of them or any entity they represent. If you have any questions about this disclaimer, please contact info@drleaf.com. 

Comments 0

Leave a comment

Please note, comments must be approved before they are published