Additional Coverage:
- A preventive neurologist shares 3 simple habits she follows to help reduce her Alzheimer’s risk (businessinsider.com)
Dr. Kellyann Niotis, recognized as the first fellowship-trained preventive neurologist, incorporates several science-supported habits into her daily routine to support brain health and reduce the risk of Alzheimer’s disease.
As an assistant professor of neurology at Weill Cornell Medicine, Dr. Niotis has witnessed firsthand the profound impact neurodegenerative diseases have not only on individuals but also on their families. Motivated by the limited guidance available on prevention, she has dedicated her career to exploring lifestyle strategies that can help maintain cognitive function.
Hydration and Nutrition: Key Foundations for Brain Health
Dr. Niotis emphasizes the critical role of hydration, noting that even mild dehydration can impair concentration and increase brain fog. She carries a water bottle marked to help track her daily intake, ensuring she stays well-hydrated throughout the day.
Dietarily, she follows a few consistent guidelines. She consumes berries daily, which are rich in antioxidants and polyphenols known to reduce inflammation and oxidative stress in the brain. Research suggests a correlation between higher berry consumption and slower cognitive decline.
Additionally, Dr. Niotis includes fatty fish such as salmon, sardines, mackerel, and anchovies in her diet at least twice a week. These fish are excellent sources of omega-3 fatty acids like DHA and EPA, which support healthy brain cell membranes and help reduce inflammation.
Strength Training: A Protective Factor Against Cognitive Decline
Exercise is another cornerstone of Dr. Niotis’s brain health regimen.
She works out four to five times weekly, combining strength training with cardiovascular exercise. She highlights the importance of resistance training, especially for women, who are more susceptible to sarcopenia-age-related muscle loss linked to neuromuscular degeneration.
Maintaining muscle mass is beneficial for brain health, as muscle and brain communicate through metabolic pathways. Lower muscle mass has been associated with reduced hippocampal volume and poorer cognitive outcomes. Furthermore, stronger muscles help prevent falls that can cause brain injuries later in life.
Initially cautious about lifting heavy weights, Dr. Niotis has since adopted a routine focusing on heavier weights with fewer repetitions-typically six to ten reps over several sets-to effectively build and preserve muscle.
Variety and Novelty: Stimulating the Brain Through Diverse Activities
To keep her brain engaged, Dr. Niotis incorporates variety and novelty into her workouts and daily life.
She alternates her cardio exercises among running, rowing, and cycling, performing short, intense intervals targeting about 85% of her maximum heart rate. This approach supports cardiovascular health and increases blood flow to the brain.
Beyond exercise, she values social interaction as a source of mental stimulation. Engaging with different people introduces new ideas and language, fostering connectedness and contributing to cognitive resilience.
Through these targeted habits-focused hydration, nutrient-rich foods, strategic strength training, and embracing novelty-Dr. Niotis exemplifies how preventive neurology can empower individuals to proactively support their brain health.