When I finally contacted Sanjay Gupta, managing director, by telephone in March, after rescheduling three times as he was preparing CNN’s first COVID-19 town hall, he was relieved to be talking about something positive: brain science. “We are seeing evidence that lifestyle changes can significantly improve the health of the brain and even reverse brain disease,” he says. ‘It may not sound so significant, except that until recently we had never thought of the brain like that. We thought so of the heart and of other organs, but the brain was always this black box. ‘
The 50-year-old is best known for his CNN appearances, but he is also a practicing neurosurgeon at Emory University School of Medicine, removing tumors and cutting aneurysms in the black box, often while listening to the Gipsy Kings. In his spare time he does triathlons (of course) and meditates (duh!), And he’s working on his fourth book, Stay sharp: Build a better brain at any age, released early next year. This is an evidence-based investigation into the latest science on brain health and what tactics for Dr. Gupta himself works.
Here he shares his favorite tips and strategies – basically, what to do with your body, your meals and your mental energy – to keep your brain sharp. Here’s how to make it happen:
1) Think of inactivity as a disease
“Every time I sit down, I ask myself: should I sit down now?” Dr. Gupta says. ‘It can go further in terms of the benefit of movement in your brain than even going to the gym. I do not have a chair in my office. Do this if you can stand or walk during meetings, phone calls and other activities. Think of inactivity as the disease rather than working out as the cure, he says.
2) Always be prepared to exercise
Exercise increases blood flow to your brain, reduces inflammation and promotes the growth of new brain cells. You need at least 150 minutes a week. “Wherever I am, I have running shoes, a swimsuit and resistance bands,” says Dr. Gupta. He holds weights in his bedroom and has a drawbar in his office.
3) Walk, talk, grab
Walk quickly with a friend and talk about your problems. It’s a brain trifecta: moving, socializing and releasing stress. “When you do these three things, your brain becomes measurably detoxified,” says Dr. Gupta. ‘I used to exercise a lot alone, but walking more with friends really changed my brain’s health. I can feel it. “
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4) Educate yourself for better focus
To protect your brain, you need to control your blood sugar. Excess sugar can be toxic, causing neurons to die and possibly causing cognitive decline. Dr. Gupta experienced this firsthand when he cut the sugar out of his diet for 60 minutes and saw his “cognitive day” (how long you can be productive) increase.
He recommends using the Global Council on Brain Health framework to prioritize what to eat. Here is what is on the A-list and the B- and C-lists as well:
A-list foods: consume them regularly
- Fresh vegetables, especially leafy vegetables
- Whole berries
- Fish and other seafood (but not fried!)
- Healthy fats, such as extra virgin olive oil, avocados, whole eggs
- Nuts and seeds
B-list foods: Include these foods in your life
- Beans and other legumes
- Whole fruits (in addition to berries)
- Dairy-poor, low-fat dairy products, such as plain yogurt and cottage cheese
- Poultry
- Whole grain
C-list foods: Limit it
- Fried foods
- Pastries, sweet food
- Processed food
- Red meat products, such as bacon, salami, sausage rolls
- Red meat, such as beef, lamb, pork
- Full-fat dairy products with high saturated fats, such as cheese and butter
- Salt (use lemon juice, spices or vinegar instead)
5) Eat real foods, not individual nutrients or supplements
Dr. Gupta avoids most supplements. Real foods contain a multitude of components that help beneficial ingredients (like omega-3 fatty acids) move through your body or even unlock receptors so that the beneficial ingredients can do their job. Doctors call it the ‘side effect’, which is why real foods, such as fish, are better than supplements, such as fish oil capsules, for brain health.
6) Drink instead of eat
“We often thirst for hunger,” says Dr. Gupta. “Even moderate amounts of dehydration can slow down your energy and your brain rhythm.” After all, your brain consists mainly of water and only 2 percent dehydration has a measurable effect on memory, processing speed and analytical thinking. Dr Gupta carries a 60 gram water bottle with him and intends to finish it every day.
7) Make time for your friends
“I have seen social activities and such things as a concession for most of my life,” says Dr. Gupta. Not anymore. Now he gives them priority: his home is like Grand Central to his friends, his wife’s friends, plus his three daughters’ friends and their parents. “I spend time with people. I discover – what is really involved in all parts of the brain – and I also find my purpose in it by spending time with people, understanding their lives and allowing on mine. “Research shows that individuals with large social networks are better protected against the cognitive decline associated with Alzheimer’s than those with smaller networks.
8) Try the bubble method
Dr. Gupta practices analytical meditation, a technique he himself learned from the Dalai Lama. (Both acknowledge that meditation is difficult.) Think with your eyes of a problem you are trying to solve and separate it from everything else by placing it in a large, clear bubble. It helps you isolate the problem from your emotions and solve it logically, he says.
9) Maintain ikigai for lasting brain health
Ikigai is a Japanese word meaning “your reason to be”; it is widely used in Okinawa, where dementia rates are low. There is power in creating a sense of purpose, says dr. Gupta. “From my own trial and error, it’s too hard to just sit down one day and ask, ‘What is my purpose?’ When examining his new book, he usually found that actions preceded the thoughts. “It was just an activity, something you were interested in, and through that you find purpose, whether it be volunteering, coaching, music, writing, art.” He says he gains meaning by helping people, whether sharing medical information or treating patients, as well as from his family and friends.
A final thought on brain health and Alzheimer’s disease
People often ask me if they should be tested for the Alzheimer’s genes. Here’s what I’m saying: First, although about a quarter of Alzheimer’s patients have a strong family history of the disease, 1 percent or less have inherited a gene that causes Alzheimer’s early onset. These patients may already be showing signs of the disease in their thirties, and many choose to do clinical trials to help doctors better understand it. For the most common Alzheimer’s disease, the APOE4 gene can increase your risk up to twice that. It is present in about 25 percent of the people. However, it is not deterministic, and experts are divided on whether it is worth testing for it, because your lifestyle and habits affect your brain health more than genetics, says Dr. Gupta. If you want to get tested, do so under the guidance of your doctor and a genetic counselor.
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