In this episode of Perform, host Dr. Andy Galpin welcomes Dr. Tommy Wood to discuss the science behind enhancing cognitive function and brain health. Dr. Wood, a neuroscientist and physician, brings expertise in physiology, neuroscience, and sports performance, making this discussion particularly insightful. The conversation covers the mechanisms of short-term cognitive performance, how brain function changes with age, and how to optimize brain health through exercise, nutrition, cognitive training, and lifestyle factors.
Key Takeaways
- Cognitive function is complex and personal: Traditional cognitive tests, like IQ tests, only capture a fraction of brain function. Real-world cognitive performance is often subjective and depends on individual needs.
- Short-term brain function differs from long-term health: Reaction time and working memory can be improved immediately, but sustaining cognitive health requires consistent habits.
- Exercise improves brain structure and function: Aerobic and resistance training positively impact different areas of the brain, preserving memory, executive function, and neural connectivity.
- Diet and supplementation support cognitive function: Nutrients like omega-3s, B vitamins, and creatine play crucial roles in maintaining brain health and supporting neuronal function.
- Cognitive training enhances brain plasticity: Learning new skills, languages, and engaging in complex activities like dance and sports strengthens brain networks.
- Preventing dementia is possible: Up to 70% of dementia cases are linked to lifestyle factors, including education, cognitive engagement, and physical health.
- Hearing, vision, and other sensory inputs matter: Sensory decline increases dementia risk, making it essential to maintain hearing and vision through medical interventions.
- Task switching is cognitively expensive: Multitasking reduces overall cognitive performance due to the cost of refocusing between tasks.
- Sleep and stress management are crucial: Quality sleep and reducing chronic stress enhance cognitive resilience and long-term brain health.
- Neuroplasticity remains possible throughout life: The brain continues adapting at any age, meaning cognitive training and lifestyle improvements benefit individuals even in later years.
Key Points
Defining Cognitive Performance
Dr. Wood explains that cognitive performance involves various functions, including memory, executive function, and response inhibition. Unlike standard cognitive tests, real-world cognitive abilities are shaped by daily experiences and personal needs. For instance, an artist’s cognitive demands differ from a scientist’s.
Short-Term vs. Long-Term Brain Function
Short-term cognitive function, such as reaction time, can be improved quickly through stimulants like caffeine or cognitive training. Long-term brain health, however, requires consistent habits like regular exercise, a balanced diet, and stress management. Neuroplasticity allows the brain to adapt, but sustained effort is necessary to prevent cognitive decline.
Exercise and Brain Health
Exercise is one of the most effective ways to enhance brain structure and function. Studies show that aerobic exercise increases hippocampal volume, improving memory. Resistance training strengthens white matter, which is responsible for fast neural communication. Combining both forms of exercise provides the greatest cognitive benefits.
Nutritional Factors and Supplementation
Proper nutrition is a cornerstone of brain health. The brain requires a steady supply of essential nutrients to maintain cognitive function, neural connectivity, and overall mental performance. Several key nutrients have been identified as crucial for supporting brain health, preventing cognitive decline, and enhancing short- and long-term memory.
Omega-3 Fatty Acids: The Essential Brain Fuel
Omega-3 fatty acids, particularly DHA and EPA, play a critical role in brain function. These essential fats are key components of neuronal cell membranes and are known to promote synaptic plasticity, which enhances learning and memory. Research shows that individuals with higher dietary intake of omega-3s tend to have better cognitive function and a lower risk of neurodegenerative diseases like Alzheimer’s.
Sources of omega-3s include fatty fish such as salmon, mackerel, and sardines, as well as plant-based options like flaxseeds, chia seeds, and walnuts. Omega-3 supplements, such as high-quality fish oil, can also be beneficial, especially for those who do not consume sufficient amounts through diet.
B Vitamins: Cognitive Protection and Neurotransmitter Support
B vitamins, including B6, B12, and folate, are crucial for brain function. They help reduce homocysteine levels, a compound that, in high amounts, has been linked to cognitive decline and increased risk of dementia. These vitamins also contribute to the production of neurotransmitters like serotonin and dopamine, which regulate mood and mental clarity.
Deficiencies in B vitamins can lead to brain fog, fatigue, and memory problems. Excellent dietary sources include leafy greens, eggs, dairy, poultry, and fortified grains. For those at risk of deficiency, such as older adults or vegetarians, supplementation can provide necessary support.
Creatine: A Surprising Brain Booster
While creatine is often associated with muscle growth and athletic performance, it also plays a vital role in brain energy metabolism. The brain requires large amounts of ATP (adenosine triphosphate) to function effectively, and creatine helps recycle ATP, ensuring that neurons have the energy they need.
Studies suggest that creatine supplementation may enhance memory, reaction time, and overall cognitive performance, particularly in individuals experiencing sleep deprivation or high mental stress. Natural sources of creatine include red meat and fish, but supplementation can be particularly useful for vegetarians and older adults.
Magnesium: The Brain’s Relaxation Mineral
Magnesium is essential for brain function, playing a crucial role in neurotransmitter signaling, synaptic plasticity, and neuroprotection. It helps regulate calcium flow in neurons, preventing excitotoxicity—a condition that can lead to neural damage. Adequate magnesium levels have been linked to improved memory, reduced anxiety, and lower risk of neurodegenerative diseases.
Foods rich in magnesium include dark leafy greens, nuts, seeds, whole grains, and dark chocolate. Magnesium supplements, particularly magnesium L-threonate, have been shown to enhance cognitive function and improve sleep quality.
Antioxidants and Polyphenols: Shielding the Brain from Oxidative Stress
Oxidative stress is one of the primary contributors to brain aging and cognitive decline. Antioxidants, including vitamins C and E, polyphenols, and flavonoids, help neutralize harmful free radicals and reduce inflammation in the brain.
Some of the most potent sources of antioxidants are berries (blueberries, blackberries, strawberries), dark chocolate, green tea, turmeric (curcumin), and coffee. These foods not only provide neuroprotection but also improve cognitive flexibility and processing speed.
Hydration: The Overlooked Key to Cognitive Function
Even mild dehydration can impair cognitive function, reducing attention, memory, and processing speed. The brain is composed of nearly 75% water, and a lack of hydration can lead to shrinkage of brain tissue, resulting in symptoms like headaches, brain fog, and reduced mental clarity.
To maintain optimal hydration, aim to drink at least **2–3 liters of water per day**, depending on activity levels. Consuming water-rich foods like cucumbers, watermelon, and citrus fruits can also help maintain hydration levels.
Avoiding Cognitive Toxins: Processed Foods, Excess Sugar, and Alcohol
While incorporating the right nutrients is essential, avoiding harmful substances is equally important. Diets high in **processed foods, trans fats, refined sugars, and artificial additives** have been linked to increased risk of cognitive impairment.
Excessive sugar intake, in particular, can contribute to insulin resistance, chronic inflammation, and impaired brain function. High alcohol consumption can also accelerate brain shrinkage and reduce cognitive flexibility. Maintaining a diet rich in whole, unprocessed foods is one of the best ways to protect brain health.
Conclusion: The Brain-Boosting Diet
Optimal brain function requires a **nutrient-dense diet** that includes omega-3 fatty acids, B vitamins, creatine, magnesium, antioxidants, and proper hydration. By incorporating these essential nutrients into daily life and avoiding cognitive toxins, individuals can significantly enhance memory, focus, and long-term mental clarity.
Supplementation can be beneficial, but it should be tailored to individual needs and paired with a well-rounded, whole-food diet. Taking a proactive approach to nutrition ensures that the brain remains resilient, adaptable, and high-performing throughout life.
Cognitive Training and Skill Development
Engaging in novel, cognitively demanding activities strengthens brain networks. Learning a new language, playing musical instruments, and participating in complex sports like dance or combat training enhance cognitive adaptability. These activities promote neuroplasticity, helping the brain stay agile and resilient.
Preventing Dementia and Cognitive Decline
Dr. Wood highlights that most cases of dementia are preventable. Education, cognitive stimulation, and a physically active lifestyle significantly reduce risk. Sensory maintenance, such as using hearing aids or undergoing cataract surgery, also helps maintain cognitive function. By addressing these factors, individuals can greatly reduce their chances of developing dementia.
Conclusion
The discussion underscores the importance of proactive brain health management. By adopting strategies such as exercise, proper nutrition, cognitive engagement, and stress management, individuals can enhance cognitive performance and safeguard their brain against aging-related decline. Whether aiming for short-term improvements or long-term resilience, taking a holistic approach ensures optimal brain function throughout life.
Furthermore, maintaining cognitive function is not just about intelligence or productivity but also about quality of life. Cognitive decline can affect independence, relationships, and emotional well-being. Therefore, prioritizing brain health should be a fundamental aspect of overall health and longevity.
It is never too late to make changes that benefit the brain. Whether an individual is in their 20s or their 70s, adopting positive habits can yield significant improvements. Regular physical activity, lifelong learning, and social interactions all contribute to cognitive resilience.
In addition, brain health is closely linked to emotional and mental well-being. Activities that stimulate positive emotions, such as socializing, engaging in creative hobbies, and practicing mindfulness, also contribute to cognitive preservation. A combination of structured learning and enjoyable, spontaneous activities can further enhance brain function.
Finally, awareness and proactive measures can significantly reduce the prevalence of cognitive decline. By educating ourselves and those around us on the factors that influence brain health, we can create supportive environments that foster lifelong cognitive vitality.
Ultimately, by understanding the principles of neuroplasticity and cognitive health, we can take actionable steps to optimize our mental capabilities. This podcast episode serves as a valuable resource for anyone looking to enhance their brain function, prevent cognitive decline, and maintain peak mental performance throughout life.