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Health Matters: Providence Saint John's Health Center | 11 Be a Brainiac We can help you strengthen your emotional and cognitive function. A t the Pacific Neuroscience Institute (PNI), our multidisciplinary team of specialists—including neurologists, psychiatrists and psychologists— helps adults optimize brain health and slow cognitive decline. These brain experts use sophisticated testing and assessments to determine whether patients are experiencing normal aging or neurodegenerative disease. Our team then creates a plan of care combining medical interventions and lifestyle recommendations that can benefit people of all ages. "Our brain health team looks at the big picture to give a package of recommendations for optimizing brain health and preventing cognitive decline," says neurosurgeon Daniel F. Kelly, MD, PNI director and co- founder. He notes that while specific recommendations will be customized to an individual patient's needs, there are six pillars that all of us can use to promote brain health: Exercise: Aim to be physically active for at least 30 minutes most days of the week. Nutrition: Follow a healthy diet— such as the Mediterranean diet—high in plant-based foods including whole grains, vegetables, legumes, fruits, nuts and seeds. Cognitive stimulation: Engage in enjoyable activities that involve concentration and memory, such as reading, games, puzzles and hobbies. Mindfulness/meditation: Engage in mindfulness exercises. Social stimulation: Seek out opportunities to interact with others. Nurture relationships with family and/ or friends. Adequate sleep: Sleep needs vary by age. Most healthy adults require at least seven hours of sleep nightly. Dr. Kelly says modifying your personal risk factors promotes brain health. This includes not smoking, decreasing alcohol consumption, lowering cholesterol levels, addressing hypertension and losing excess weight with regular exercise. Following the six pillars helps achieve these goals. "Diabetes, obesity, high cholesterol, hypertension, tobacco use and excess alcohol consumption are all known risk factors for cognitive decline," he says. Fortunately, much of this is within our power. "While we can't control our genetics, we can exert a huge amount of control over our health," says Dr. Kelly. "It takes willpower, perseverance and discipline, but, with help from your primary care provider, it is very doable." The impact of this effort pays off big as we enter our senior years, says David Merrill, MD, director of the Pacific Brain Health Center. "Optimizing your lifestyle supports healthy brain aging," he says. "We know that taking better care of ourselves as we age reduces the risk of developing age-related conditions like Alzheimer 's disease." For more information on brain health services at Pacific Neuroscience Institute at Providence Saint John's Health Center, call 310-582-7641. PRACTICING WHAT THEY PREACH: HOW OUR NEUROSCIENTISTS PROMOTE THEIR OWN BRAIN HEALTH We asked several of our PNI physicians to share how they keep their own brain healthy and functioning at its best. Daniel Kelly, MD, PNI Director and Co-Founder I exercise most days, including running a couple of miles four to five times a week. I meditate for a short period just about every day. I do intermittent fasting about five days a week and don't drink excessively. I also try to get seven hours of sleep each night, read a lot and listen to music. I have a good social environment at home with my family. All of these contribute to brain health. David Merrill, MD, Director, Pacific Brain Health Center My wife and I work out with a personal trainer three times a week. We do a combination of HIIT [high-intensity interval training] and functional exercises combining both aerobic and strength training. We started about six months into the pandemic and haven't missed a session since. We've also optimized our diets through tracking what we eat. We recently attended a Culinary Medicine CME conference called "Healthy Kitchens, Healthy Lives," put on by the Culinary Institute of America and the Harvard School of Public Health. We received 300 healthy recipes that meet nutritional guidelines. We also prioritize time together as a couple. We have a weekly "date night" that prompts us to share our thoughts and feelings. Melita Petrossian, MD, Director, Pacific Movement Disorders Center I exercise two to three times per week, using a combination of high-intensity interval training, resistance training and balance training. I try my best to follow a Mediterranean diet high in salads, vegetables, nuts, berries, fish and poultry. I work on maintaining my sleep schedule as much as possible. The evidence shows that regular exercise and a Mediterranean diet can prevent dementia and other neurodegenerative diseases. Verna Porter, MD, Director of Programs for Dementia, Alzheimer 's Disease and Neurocognitive Disorders I exercise five to six nights a week for about 30 to 40 minutes on a treadmill and with weights for strength training. I also walk a couple of miles nightly with my dog. I focus on diet, nutrition and exercise, as well as mental health and well-being by consistently spending time with my family and friends. I also engage in religious/spiritual services through my local church. All these practices are important for maintaining cognitive, mental, emotional and spiritual health and well-being.

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