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3 Ways to Prevent Cognitive Decline 

3 Ways to Prevent Cognitive Decline

older man reading a book

Brain health is tied to overall health and vitality. What’s good for the heart is often good for the brain. Brain function indeed changes with age but it doesn’t have to mean eventual cognitive decline. Researchers have concluded optimal brain health relies on these top 3 Healthy Strategies: 

Balanced Diet:

Dr. Meredith Warner, MD follows the Mediterranean diet and also prescribes it to her patients. It’s rich in antioxidants and anti-inflammatory foods proven to boost brain health such as fish, whole grains, fruits, nuts, and vegetables. A whole-food diet helps combat cognitive decline and other age-related diseases. 

A healthy diet is the cornerstone for optimal brain health. Include the following foods:

Salmon Filet & Avocado

Omega-3 Fatty Acids

Foods like fatty fish (salmon, mackerel), flaxseeds, and walnuts are rich in omega-3 fatty acids, which support brain cell function and reduce inflammation.

Blueberries & Bone Health: Menopause - Handful of Blueberries

Antioxidant-Rich Foods

Berries, dark leafy greens, and colorful fruits and vegetables are packed with antioxidants that help protect brain cells from oxidative stress.

Olive Oil

Healthy Fats

Olive oil and avocados, which contain monounsaturated fats, can support overall brain health.

Buckwheat

Whole Grains

Complex carbohydrates found in whole grains like oats, quinoa, and brown rice provide a steady source of energy for the brain.

Regular Exercise

Physical activity is important for overall health and has many neuroprotective effects as well. Exercise can slow or even reverse brain aging and we now know that new brain cells can be regenerated. Research suggests that exercise increases the size of the hippocampus (the region of the brain responsible for memory and spatial processing)  even in your 60s and 70s, minimizing the effects of age-related memory decline. 

Benefits of exercise include:

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Increased Blood Flow

Delivers more oxygen and nutrients to the brain and boosts cognitive function the neuroplasticity needed to learn and retain new information.

Memory lapses, forgetting things, degenerative disease. Brain problems. Parkinson and alzheimer desease. Mental health. Stroke, synapses and neurnons interaction. 3d render

Neuroprotective Effects

Exercise triggers the release of brain-derived neurotrophic factor (BDNF), a protein that supports healthy neurons.

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Stress Reduction

Regular exercise slashes stress hormones and produces endorphins, which tout mood-enhancing and stress-reducing effects.

Female Sleeping Helps Weight Loss

Improved Sleep

Exercise tires you out and improves sleep quality, helps manage stress and anxiety which are all important factors in memory consolidation and function.

Healthy Lifestyle Choices

There are simple things you can do daily to boost your brain function and ward off cognitive decline. Making a few small changes at a time can yield big results. 

Woman Reducing Inflammation as she sleeps

Quality Sleep

Crucial for memory consolidation and cognitive restoration. Aim for 7-9 hours of restful sleep each night. Inadequate sleep is tied to faster brain atrophy and impaired brain functional connectivity.

Woman Pinching Nose Stressed Out

Stress Management

Chronic stress can damage the brain and impair cognitive function. Stress reduction techniques such as meditation, mindfulness, or deep breathing are all helpful.

Sharing Meals With Loved Ones Reduces Stress - Family Sitting At Table Eating

Social Engagement

Maintaining social connections and engaging in meaningful activities can enhance brain health and overall well-being. Humans are meant to be social.

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Brain Training

Try new activities that challenge your cognitive skills such as puzzles, crosswords, learning a new language, or playing a musical instrument.

Incorporating these elements into your daily life can boost brain health. These lifestyle choices can contribute not only to better cognitive function but also to a higher quality of life as you age. 

Dr. Meredith Warner, MD has formulated an exclusive line of supplements to further support your brain health.

Brain Booster Series:

Includes a powerful brain health bundle of two supplements, Energy and Focus designed to prolong your mental and physical performance so you can age well. 

Each formula delivers a propriety blend of the most effective ingredients for sustaining energy and focus, boosting cognition, memory, and mental stamina. Enjoy total brain health support while relieving brain fog, reducing stress and anxiety, and optimizing your physical and mental capabilities.

Daily B-Complex Gummies:

Contains all of the essential B vitamins for optimal brain and nerve health. Enjoy complete brain and nervous system support, increased mitochondrial function, and growth of healthy red blood cells.  This convenient and tasty gummy has added Schisandra Berry, an adaptogen that supports stress management.

Nervous System Multi:

A powerful antioxidant with neuroprotective anti-inflammation ingredients that touts the added benefits of PEA (an alternative to NSAIDs) for natural pain relief. Also contains Omega 3, Algae, Resveratrol, and more to fully support your nervous system and brain function.

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Each ingredient in our multi is the blend of essential vitamins + minerals Dr. Warner handpicks for her patients – especially those who are considering surgery. 

Palmitoylethanolamide (PEA) Powder

Full Spectrum Hemp Powder

Full Spectrum Hemp Powder is hemp with beneficial terpenes and cannabinoids. It’s included for its ability to support a healthy response to inflammation and provide you with antioxidants needed to support your overall health.

Vitamin C Tablets

Vitamin C

Vitamin C boosts the function of the immune system to protect against illness and improves the body’s ability to repair damaged tissue - vital for wound healing & mandatory for collagen formation.

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Calcium Citrate

Calcium Citrate is useful in balancing blood calcium levels to promote stronger, healthier bones and prevent the development of conditions such as osteoporosis.

Vitamin D Capsules

Vitamin D3

Vitamin D3 aids in the body’s ability to absorb calcium to promote bone health and the prevention of bone disorders. It's important to almost every human system.

Magnesium Oxide Powder

Magnesium Oxide

Magnesium Oxide regulates magnesium levels to reduce muscle cramps and bone pain. It is also effective for lowering blood pressure, relieving anxiety and depression, and improving sleep quality. This is essential for nerve & muscle function.

Zinc Gluconate

Zinc Gluconate

Zinc Gluconate is a mineral that helps to balance zinc levels within the body as well as to promote the healthy growth and development of body tissues. It plays a large role in wound healing & connective tissue development.

Most multivitamins are filled with vitamins you don’t need, in amounts that are unnecessary, or even in ratios that cancel each other out. At Well Theory, we believe that less is more. Dr. Warner made sure to include only the essential nutrients that she recommends for her orthopedic patients, to provide targeted benefits for your musculoskeletal health.

This unique blend is ideal for surgical patients, but a great option for optimizing your overall health. Surgical candidates are often advised to make lifestyle changes so they’re at peak health before and after their procedures – and this multi is designed to do just that.