Boosting Cognitive Function Through Fitness

With cutting-edge insights from Louisa’s recent research, they dove deep into the impact of resistance training, cardiovascular exercise, and lifestyle interventions on brain health and longevity.

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Neurophysiologist and human performance coach, Louisa Nicola is the founder and head performance advisor of Neuro Athletics - an elite human performance consulting firm. Neuro Athletics provides top-tier education and coaching for the world's highest-profile athletes and executives, ensuring they achieve peak performance. Louisa graduated from the University of Sydney Medical School and is currently completing her Doctorate at the University of Washington.

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Major Lessons and Advice from Louisa Nicola:

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Exercise and Cognitive Health:

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1. Differentiation Between Dementia and Alzheimer’s:

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- Dementia is an umbrella term covering different forms of cognitive decline such as Alzheimer's disease, Parkinson's dementia, and frontotemporal dementia.

- Alzheimer's disease is associated with two problematic proteins, amyloid-beta and tau, which interfere with brain function both inside and outside neuron cells.

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2. Importance of Early Intervention:

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- Alzheimer’s symptoms can start as early as in one’s 30s or 40s but typically get diagnosed later in life.

- The idea of mild cognitive impairment is misleading. The early stages, if not treated or managed, can swiftly worsen into Alzheimer's. Early lifestyle interventions can be crucial.

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3. Different Forms of Exercise:

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- Exercise can be categorised into three types for brain health: aerobic training, resistance training, and cognitive training.

- Resistance training and cognitive function are strongly linked through various mechanisms, including increased blood flow to the brain and the release of neuroprotective factors such as BDNF (brain-derived neurotrophic factor).

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4. Exercise as a Preventative Tool for Cognitive Decline:

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- Regular exercise, especially aerobic and resistance training, has been found to protect brain structures and increase cortical thickness, potentially slowing the progression of cognitive decline.

- Recommendations suggest a minimum of two resistance training sessions per week for at least six months to see benefits in brain health.

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Dietary Factors for Brain Health:

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1. Importance of Omega-3 Fatty Acids:

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- Around 30% of brain fat is DHA, which is found in omega-3 fatty acids, emphasizing the importance of this nutrient in one's diet.

- A dosage of around 4 grams per day of omega-3 fatty acids is recommended for optimal brain function.

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2. Role of Antioxidants and Polyphenols:

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- These compounds, especially found in berries like blueberries and Goji berries, contribute to brain health. They help maintain neural connections and have neuroprotective properties.

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3. Critical Nutrients:

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- Louisa also highlights the importance of selenium, vitamin E, electrolytes (sodium and potassium), and arguably creatine for optimal brain function.

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Concerns and Future Aspects:

1. Inflammation:

- Louisa highlights inflammation as a major concern for brain function, suggesting interventions such as dietary modifications can aid in reducing inflammation.

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2. Impact of Environmental Factors:

- Environmental toxins, such as mold, can significantly impact cognitive function. More research is needed to fully understand these effects and appropriate interventional strategies.

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Closing Thoughts:

Louisa Nicola is motivated by a desire to find and promote interventions that can prevent Alzheimer’s disease—a condition she believes is now optional due to lifestyle changes. By addressing factors such as inflammation and adopting healthy habits early on, Louisa suggests that Alzheimer's and other forms of dementia can be managed or potentially avoided.

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If you're looking for an exercise or diet plan or need someone to hold you accountable for your fitness goals book a free strategy call with me now.

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