Dr. Majid Fotuhi

So I eat right, I sleep right, I train my brain and all those things.

Now the question becomes, which of the factors, which of those five pillars of brain health can reduce the pathology

uh which of them can increase brain resilience and which can do both exercise does both exercise reduces actually exercise reduces the plaques and tangles in the brain incredible and exercise grows the bicampus so exercise good for both insomnia is treating insomnia sleeping well actually works more on reducing the pathology

It sort of improves the rinsing in the brain and reduces the collections of these plaques and tangles.

A healthy diet does both.

When you eat healthy, you have, for example, fruits and vegetables that are high in antioxidants and that reduces inflammation in the brain.

So even if you don't have any pathology in your brain, your brain is going to be healthier.

And if you do have pathology, then it reduces some of the inflammation.

As I mentioned, people who eat a Mediterranean diet have brains that are up to 18 years younger in terms of collections of these plaques and tangles in the brain.

And then stress really works on reducing pathology.

So it's so fascinating that if you do slow breathing exercises,

like breathing with a count of six, hold for a count of three, and breathe out, and just do that for 10 minutes, that has been shown to reduce these collections of amyloid plaques in the brain.

Isn't that incredible?

Yes, and that's why I sort of emphasize the five pillars of brain health.

There are major things that affect the brain and there are minor things.

For example, what supplements?

Is this supplement I'm going to take and suddenly I will never get Alzheimer's disease?

No.

So there are things like air pollution.

If you live in New York or large cities, the air pollution is going to be bad for you.