As the population ages, maintaining cognitive health is becoming increasingly critical, with diagnoses of mild cognitive impairment and dementia on the rise [[3]].Johns Hopkins neuroscientist Dr. Majid Fotuhi is sharing the surprisingly simple, yet intentional, daily routines he employs in an effort to remain a “super ager”-an individual with cognitive abilities on par with those decades younger. Dr.Fotuhi’s approach, detailed in a recent report from Gazete Oksijen, focuses on a combination of lifestyle adjustments, dietary choices, and consistent mental stimulation, offering practical insights for those hoping to proactively protect their brain health. The strategies outlined represent a proactive, holistic path toward cognitive resilience, a growing area of interest for both medical professionals and health-conscious individuals [[2]].
Maintaining cognitive function as we age is a growing public health concern, with many seeking ways to protect their brain health. A neuroscientist at Johns Hopkins is sharing insights into daily habits and lifestyle choices that may help preserve cognitive abilities throughout life.
What it Takes to be a ‘Super Ager’
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Dr. Majid Fotuhi has intentionally structured his daily routine since his 50s to increase his chances of becoming a “super ager” – someone who retains a cognitive health comparable to decades younger individuals.
“I knew a healthy lifestyle was good for the brain, but I made it a priority,” Dr. Fotuhi explained. His approach centers around several key elements:
- Increasing physical exercise
- Avoiding processed foods
- Choosing activities that consistently challenge the mind
- Regularly engaging in vigorous activity, such as cycling up to 80 miles per week
Research consistently demonstrates the brain-boosting benefits of physical activity. Dr. Fotuhi incorporates exercise into his daily routine, choosing from options like Peloton cycling, weight training, and cardio.
The Mediterranean Diet and Avoiding Processed Foods
Dr. Fotuhi follows a Mediterranean-style diet, typically beginning his day with oatmeal, protein powder, and a banana. Lunch often includes yogurt, while blueberries serve as a snack. Dinner frequently features salmon and a salad.
He actively avoids processed foods, particularly those high in sugar, as inflammation is known to contribute to cognitive decline.
Omega-3s: The One Supplement He Recommends
Dr. Fotuhi is generally skeptical of the many brain-boosting supplements on the market. However, he makes an exception for omega-3 fatty acids (DHA and EPA), taking 1000 mg daily.
To keep the brain active, continuous learning and social interaction are essential. Dr. Fotuhi regularly reads scientific papers, prepares lectures, and mentors students.
In his free time, he enjoys playing chess, fast-paced card games, and Sudoku to challenge his mind. He also takes a dance class each week and travels frequently to experience new cultures.
Turn Off the GPS, Engage the Mind
Dr. Fotuhi minimizes his reliance on technology for simple tasks. He avoids using a calculator for math problems and limits his use of GPS when navigating. He also prefers to take the stairs.
According to Dr. Fotuhi, these small mental and physical routines can yield significant long-term benefits.
Reducing Cortisol Levels
Dr. Fotuhi actively minimizes stressors throughout the day that could elevate cortisol levels. Prioritizing quality sleep is also crucial, as it aids in clearing toxins linked to Alzheimer’s disease and heart disease. Maintaining a positive outlook and focusing on long-term goals can also help mitigate the effects of daily stress.
Source: Gazete Oksijen
