Brain Health: Allison B Reiss On Lifestyle Habits Supporting Cognitive Well-Being

An Interview With Maria Angelova

Keep in touch with friends and family and nurture relationships. These connections enrich your life and keep you thinking. Combat loneliness with a support network of friends and family. We all want to know that we matter to others. Even a little gossip will keep your mind occupied and puzzling over the never-ending drama of human behavior.

In a world inundated with distractions, constant connectivity, and a plethora of information, our cognitive well-being has never been more crucial. Amidst the clamor, how do we nurture our minds, keep our focus sharp, and cultivate habits that promote mental clarity? The right lifestyle habits can be the cornerstone to maintaining and even enhancing our cognitive abilities, ensuring not just longevity but also the quality of our mental faculties. As a part of this series, I had the pleasure of interviewing Allison B. Reiss, M.D..

Allison B. Reiss, M.D., is an Associate Professor of Medicine at NYU Grossman Long Island School of Medicine, an internal medicine physician, an educator and a member of the Advisory Board of The Alzheimer’s Foundation of America who studies the causes and treatment of Alzheimer’s disease and other forms of cognitive impairment. Her research is directed toward finding effective therapies for these disease states and is published in widely respected medical and scientific journals. Dr. Reiss has a strong passion for community outreach and is dedicated to improving healthcare, especially for older populations.

Thank you so much for doing this with us! Before we start, our readers would love to “get to know you” a bit better. Can you tell us a bit about your childhood backstory?

I was born in Brooklyn NY and raised with my younger brother by loving parents near Coney Island in the Brooklyn of “Saturday Night Fever”. I excelled in school and had a lot of interests that were considered unusual for little girls. For example, I was completely enthralled with science fiction, especially Isaac Asimov and I was a huge Star Trek fan. I was serious and studious and when I was 7 years old, I decided that I would go to medical school. I absorbed many values and beliefs from the Star Trek TV show, especially the idea that, with effort and determination, I could grow up to be and do anything without limits. This was in contrast to my parents’ attitude that I should not aspire to become a doctor because it was a career meant for a man. I worked hard starting at age 11 to earn money tutoring and babysitting, but I also had fun, especially during the summer when I loved the beach and time outdoors. I was not very athletic, but I would roller skate and ride my bicycle around the neighborhood. I had many wonderful teachers at Abraham Lincoln High School and graduated as valedictorian. I then attended Brooklyn College and went on to medical school at SUNY Downstate. I became a physician despite numerous obstacles and also fulfilled my dream of being a mom. Now, after all these years, my passion for medicine never wavers and I have two wonderful grown children and a soon-to-be son-in-law who make me proud every day. Medicine is my calling and brings purpose to my life.

Is there a particular book, podcast, or film that made a significant impact on you? Can you share a story or explain why it resonated with you so much?

My favorite book is “A Wrinkle in Time” and it struck a very deep cord with me. I identified with the heroine Meg and her brother Charles Wallace and their love of family that endured and triumphed through time and space. I was always drawn to science fiction and the idea of traveling through the universe and this story combines that aspect with so much heart and sensitivity. It also addressed the feeling of being very different from others because of your intellect or personality at a time when being neurologically atypical was not understood and the concept did not even exist. It is one of the few books that made me cry.

Let’s now talk about lifestyle habits that support cognitive well-being. Are there specific foods or diets that have been scientifically shown to enhance cognitive functions?

The consensus is strong for the Mediterranean diet: low intake of processed sugars, fat, and red meat. Avoid fried foods, sugary foods and sugary beverages. Greater intake of plant-based foods (fruits, vegetables, and olive oil) and lean meats such as chicken and fish. Most emphasized are dark green leafy vegetables, berries, whole grains, and unsaturated fats. In general, foods that are “heart healthy” are also “brain healthy.” There is growing recognition of the link between a healthy digestive system and a healthy brain. Diet plays a crucial role in determining the composition of the gut microbiome, which can affect the function of the brain through the microbiota-gut-brain axis. Adequate fiber intake is beneficial to the gut microbiome. Consider adding fermented foods to your diet. Fermented foods contribute to gut health and may offer protection to our brain cells. There are a wide variety of fermented foods to suit every palate. Examples are kefir, tempeh, kimchi, sauerkraut and kombucha. Find a recipe that incorporates any of these and try something delicious and different! Diet is not one type fits all! If you do not like it, you will not eat it long-term.

What are your thoughts on the importance of movement and exercise in the context of cognitive decline? How do different forms of exercise, such as aerobic vs. strength training, influence cognitive well-being?

Movement and exercise are good for brain and heart. Don’t be sedentary. Find activities you enjoy and try to do a mix of aerobic exercise, resistance training, and stretching/balance/range of motion activities. Dance, swim, exercise classes, online/videos, yoga, Pilates, tai chi, stretching, sports you enjoy. Try to keep up a routine. Physical activity nourishes the brain in many ways. It keeps the heart and vascular system in good shape so that they can supply blood and nutrients to the brain. The link between heart health and brain health is very strong. Exercise also lifts mood and relieves anxiety and we know that stress and depression can negatively affect mental function. Physical activity also helps to maintain attention and vigilance.

Can mindfulness practices or meditation offer measurable benefits to cognitive health?

There is growing evidence that meditation can alter brain activity patterns in beneficial ways. It can improve attention, reduce stress and enhance feelings of well-being. The Midlife in the United States study found that meditation was associated with less decline in memory over 10 years.

How does the quality and quantity of sleep correlate with cognitive performance and long-term brain health?

Sleeping well and getting enough hours of sleep are important. During sleep, there is consolidation of learning and memory and strengthening of synaptic connections. Many physiological processes occur that are vital to maintaining brain health, restoring balance to the nervous system and ridding the brain of waste products. Getting a consistent sleep every night is key; at least seven to nine hours is ideal. Having a good sleep environment is also helpful. Insomnia or sleep apnea can have serious physical effects and negatively affect memory, thinking and reaction time. Poor sleep quality can bring on or exacerbate depression and depression is associated with poor cognitive function.

How do social connections and interpersonal relationships influence our cognitive well-being?

Social relationships and a social support system are very important for brain health, cognitive and sensory stimulation and stress regulation. Loneliness has a negative impact on mood and quality of life. Invite friends and family over for a meal, board games, or just to hang out. Engaging in interpersonal interactions in your community and participating in group activities is believed to be beneficial in preserving sociocognitive abilities. Age-related hearing loss can contribute to isolation and sensory deprivation

What role do lifelong learning and continuous mental stimulation play in maintaining optimal cognitive health?

Learning and challenging the brain to do new things builds up nerve pathways and helps to cushion you from loss of brain function by bolstering cognitive reserve. The mental stimulation that comes with learning helps to give the brain resilience and keep it sharp. Never stop trying new things outside your comfort zone. Exposure to music is especially powerful and melodies can reach areas of the brain (even if they have been damaged) through separate circuits from other kinds of stimulation.

What are your five favorite lifestyle habits that proactively support cognitive well-being?

1. Get out of the house! Do not sit in front of the TV or computer all day. Move around and get some fresh air. Enjoy time surrounded by nature. I find that even when I look out the window and see a gloomy, cold day, if I can get myself moving I feel invigorated and I am always glad that I overcame my inertia.
2. Keep in touch with friends and family and nurture relationships. These connections enrich your life and keep you thinking. Combat loneliness with a support network of friends and family. We all want to know that we matter to others. Even a little gossip will keep your mind occupied and puzzling over the never-ending drama of human behavior.
3. Vitamin D is very important for the brain and people whose levels of vitamin D in their blood are very low are more likely to develop Alzheimer’s disease and other forms of dementia. Although sunlight is the most common source of Vitamin D, many people avoid sun exposure or have lacked sun exposure due to the pandemic keeping them at home. I have seen a lot of people with low vitamin D levels and that includes myself! Even though milk is fortified with Vitamin D, a lot of yogurt brands are not, so check labels. Did you know that just about the only plant that gives us vitamin D is the mushroom? Especially if you are vegan, consider adding mushrooms to your diet for natural vitamin D.
4. Avoid empty calories. So many of us, myself included, enjoy sugary foods like candy, cake, cookies and chocolate treats. They bring such pleasure that we do not want to deny ourselves and it is fine to indulge on special occasions. My approach when I crave sweets is to make sure that there is at least some nutritional value and some component that is filling and satiating in the treat I choose. Good examples are strawberries or banana slices dipped in chocolate (at least you get some fruit!), a peanut butter and chocolate combo of some kind, a mix of nuts and chocolate, a brownie recipe made with beans or zucchini and many others found in recipe books or online.
5. Finally, I want to bring your attention to an obvious risk factor that does not get enough attention: avoid head injury. It is very clear that more blows to the head increase the risk of cognitive issues. Traumatic brain injury is a big problem that can be averted with care, helmets and other headgear, seatbelts, and measures to prevent falls. If you do sustain a concussion, follow all protocols as outlined by your healthcare professional and take every precaution to steer clear of another concussion.

Are there any proven techniques or habits that can help protect against age-related cognitive decline?

Research has shown again and again that the brain and hard are interconnected. The heart and blood vessels need to be in good shape to nourish the brain with oxygen and glucose, so be sure to take care of your heart. Control blood pressure, treat diabetes, don’t smoke, exercise and follow a heart-healthy diet.

In your professional or personal experience, what can be done to delay cognitive decline if the genetic predisposition is there? My first bit of advice is to say do not let this genetic risk overshadow your life! It is important to enjoy every day and not worry about a future that you cannot control. Live a healthy, active lifestyle and do not be fooled by charlatans and false claims. I hear from people taking all kinds of expensive supplements and herbal concoctions that have no proven worth. I see so many strange gadgets promoted by those who want to make quick money. No pill or supplement can substitute for whole fruits and vegetables that are unprocessed and retain their fiber and nutrient combination. My biggest exception, as mentioned previously, is vitamin D, which you may need to take as a supplement if you do not get adequate sun exposure. Be optimistic and stay hopeful because I and many other medical researchers around the world are working on this problem and I believe that breakthroughs are coming and we will be able to slow or stop the progression of dementia in general and including those carrying genes that increase risk.

Is there a person in the world whom you would love to have lunch with, and why? Maybe we can tag them and see what happens!

I would like to meet with Chris Hemsworth to talk to him about his increased risk of developing Alzheimer’s disease because he harbors 2 ApoE4 genes. I want to reassure him and his family that his genetic makeup is not his destiny and to discuss the remarkable progress that I believe is on the horizon. I have so enjoyed his films, especially those in the Marvel Universe and I admire his positive attitude in the face of this life-changing information.

How can our readers follow you online?

I have a website through NYU: https://medli.nyu.edu/faculty/allison-b-reiss

I post on Linked in and do my best to make sure that all of my publications and web talks are available free of charge to the public. https://www.linkedin.com/in/allison-reiss-572b469/

I am also on X (twitter): @Dr__Reiss

You can also contact me through the Alzheimer’s Foundation of America:

Sandy Silverstein

Media Relations Manager at Alzheimer’s Foundation of America office. 866–232–8484 | email. ssilverstein@alzfdn.org

Thank you so much for sharing these important insights. We wish you continued success and good health!

About The Interviewer: Maria Angelova, MBA is a disruptor, author, motivational speaker, body-mind expert, Pilates teacher and founder and CEO of Rebellious Intl. As a disruptor, Maria is on a mission to change the face of the wellness industry by shifting the self-care mindset for consumers and providers alike. As a mind-body coach, Maria’s superpower is alignment which helps clients create a strong body and a calm mind so they can live a life of freedom, happiness and fulfillment. Prior to founding Rebellious Intl, Maria was a Finance Director and a professional with 17+ years of progressive corporate experience in the Telecommunications, Finance, and Insurance industries. Born in Bulgaria, Maria moved to the United States in 1992. She graduated summa cum laude from both Georgia State University (MBA, Finance) and the University of Georgia (BBA, Finance). Maria’s favorite job is being a mom. Maria enjoys learning, coaching, creating authentic connections, working out, Latin dancing, traveling, and spending time with her tribe. To contact Maria, email her at angelova@rebellious-intl.com. To schedule a free consultation, click here.