5 Brain-Healthy Habits Backed by Research — Keep Brain Sharp at 60! скачать в хорошем качестве

5 Brain-Healthy Habits Backed by Research — Keep Brain Sharp at 60!

Learn 5 scientifically-proven habits that protect your brain and memory after 60. Dr. James Wilson explains the latest research on exercise, Mediterranean diet, quality sleep, social connections, and stress management for cognitive health. Includes practical tips and questions to ask your doctor. 0:00 - Introduction: Dr. Wilson welcomes viewers to Senior Vitality Clinic 0:15 - Why brain health matters after 60 0:35 - What you'll learn today: 5 evidence-based habits 0:55 - Neuroplasticity: Your brain can form new connections at any age 1:20 - Preview of specific questions to ask your doctor 1:41 - Understanding brain aging: Natural changes after 60 2:10 - The hippocampus and memory formation 2:35 - Common misconceptions about brain aging 3:05 - Genetics vs lifestyle: 40% of dementia cases potentially preventable 3:40 - Why brain training games aren't enough 4:15 - Brain vulnerability after 60: inflammation and oxidative stress 4:50 - Major research studies overview 5:20 - Why these 5 habits specifically work 5:41 - Habit #1: Regular Physical Exercise 6:05 - Mayo Clinic 20-year study results 6:30 - BDNF: Brain fertilizer from exercise 7:00 - Aerobic exercise and hippocampus growth 7:35 - 150 minutes weekly walking recommendation 8:10 - Resistance training benefits for cognition 8:45 - Finding exercises you'll actually do 9:15 - Questions to ask your doctor about exercise 9:41 - Habit #2: Mediterranean-Style Eating Pattern 10:05 - PREDIMED study findings 10:30 - Key foods in Mediterranean diet 11:00 - Fish, olive oil, and nuts for brain health 11:30 - The MIND diet: 7.5 years younger brain function 12:00 - Why whole foods beat supplements 12:30 - Antioxidants and omega-3s explained 13:00 - Discussing dietary changes with your doctor 13:21 - Habit #3: Quality Sleep 13:45 - Brain washing during deep sleep 14:10 - Tau and beta-amyloid protein clearance 14:35 - 7-8 hours recommendation for over 65 15:00 - Common sleep problems after 60 15:25 - Sleep hygiene strategies 15:50 - Bedroom temperature: 60-67°F 16:15 - Sleep apnea warning signs 16:40 - CPAP treatment benefits 17:01 - Habit #4: Social Connection & Mental Stimulation 17:25 - Harvard 80-year relationship study 17:50 - Social isolation increases dementia risk 50% 18:15 - Brain regions activated during social interaction 18:40 - Learning new skills study results 19:05 - Practical social engagement ideas 19:30 - Finding the challenge sweet spot 19:55 - Addressing hearing loss importance 20:21 - Habit #5: Stress Management & Blood Pressure 20:45 - Framingham Heart Study findings 21:10 - Cortisol's effect on hippocampus 21:41 - Closing: Partner with your healthcare team #BrainHealth, #HealthyAging, #SeniorHealth, #DementiaPreventio, #CognitiveHealth, #HealthyLifestyle, #AgingWell