Brain Health: Parham Nematollah of Buckeye Recovery Network On 5 Lifestyle Habits That Support Cognitive Well-Being
An Interview With Shawna Robins
Lifelong learning and mental stimulation are vital for cognitive health. Activities like learning new skills, solving puzzles, or playing musical instruments keep the mind sharp and promote neuroplasticity. Continuous mental challenges help maintain optimal cognitive function.
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 Parham Nematollah.
Parham Nematollah holds a master’s degree in Marriage and Family Therapy, specializing in child development. He is a licensed Advanced Addictions Counselor with over a decade of experience in mental health and addiction treatment. Currently, Parham serves as the Chief Operating Officer at Buckeye Recovery Network in Huntington Beach, CA.
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 Iran after the Islamic revolution, a time marked by significant upheaval and conflict, particularly the intense 8-year Iran-Iraq War. My childhood memories include the sound of sirens and hurried trips to bomb shelters, reflecting the palpable anxiety within my family and society. Fortunately, my family had the means to immigrate to the United States when I was five. I lived in the US from ages 5 to 10 before returning to Iran at 10 and staying until I was 16. The transition was challenging, especially adapting to a new educational system and language. However, these experiences fostered resilience and a broader worldview, which I now deeply appreciate. Returning to the US permanently at 16, I remember the relief and joy of arriving back in Los Angeles, a moment that marked the end of a turbulent chapter and the beginning of a new one.
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?
One book that profoundly impacted me is “Man’s Search for Meaning” by Viktor E. Frankl. As a Holocaust survivor, Frankl’s insights into finding purpose amidst unimaginable suffering struck a chord with me. His emphasis on resilience and meaning resonated deeply, echoing my own experiences of navigating challenges and finding purpose in adversity.
Are there specific foods or diets that have been scientifically shown to enhance cognitive functions?
I advocate for a mindful approach to eating, guided by three questions: Why do I want to eat this? Is this good for me? Is this fuel for my mind and body? This mindset helps address underlying issues such as stress or time management. Specifically, the Mediterranean diet, rich in fruits, vegetables, whole grains, nuts, olive oil, and moderate amounts of fish and poultry, has been scientifically shown to enhance cognitive functions. The antioxidants, healthy fats, and essential nutrients in these foods support brain health and reduce the risk of cognitive decline.
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?
I believe in the philosophy that movement leads to right thinking. Aerobic exercises like running or swimming increase blood flow to the brain and promote neurogenesis, while strength training improves executive functions and memory. Both types of exercise offer cognitive benefits, and a combination of both can maximize these advantages.
Can mindfulness practices or meditation offer measurable benefits to cognitive health?
Absolutely. Mindfulness and meditation can significantly benefit cognitive health. Regular meditation improves attention, increases gray matter, and reduces stress, supporting cognitive functions. Mindfulness meditation enhances mental clarity and emotional regulation, crucial for maintaining cognitive well-being. As Ekhart Tolle said, “Do you use your mind, or does your mind use you?” Mindfulness helps us learn to use our mind effectively.
How does the quality and quantity of sleep correlate with cognitive performance and long-term brain health?
Sleep is critical for cognitive performance and long-term brain health. Deep sleep aids memory consolidation and removes brain toxins, while poor sleep can lead to cognitive impairments and increase the risk of neurodegenerative diseases. As a mental health clinician, I prioritize assessing and improving sleep quality to support overall cognitive health.
How do social connections and interpersonal relationships influence our cognitive well-being?
Social connections and relationships play a significant role in cognitive well-being. Engaging in social activities stimulates cognitive functions, reduces depression risk, and provides emotional support, helping maintain mental acuity and improve brain health.
What role do lifelong learning and continuous mental stimulation play in maintaining optimal cognitive health?
Lifelong learning and mental stimulation are vital for cognitive health. Activities like learning new skills, solving puzzles, or playing musical instruments keep the mind sharp and promote neuroplasticity. Continuous mental challenges help maintain optimal cognitive function.
What are your five favorite lifestyle habits that proactively support cognitive well-being? Please share a story or an example for each, if you can.
- Daily Physical Activity: Engaging in daily exercise, whether it’s a walk, yoga, or strength training, keeps both body and mind active and healthy.
- Balanced Diet: A diet rich in fruits, vegetables, whole grains, and lean proteins ensures my brain receives essential nutrients for optimal function.
- Mindfulness Meditation: Daily mindfulness meditation helps manage stress and maintain focus, becoming a cornerstone of my mental health routine.
- Quality Sleep: Prioritizing 7–8 hours of sleep each night helps me wake up refreshed and ready for the day.
- Lifelong Learning: Continuously seeking new knowledge and challenges, such as through reading or learning new hobbies, keeps my mind engaged and curious.
Are there any proven techniques or habits that can help protect against age-related cognitive decline?
Regular physical activity, a healthy diet, social engagement, and continuous mental stimulation are proven techniques to protect against age-related cognitive decline.
In your professional or personal experience, what can be done to delay cognitive decline if the genetic predisposition is there?
Even with a genetic predisposition, cognitive decline can be delayed through proactive lifestyle choices. Regular exercise, a nutritious diet, mental stimulation, social engagement, and stress management are crucial strategies. Personalized advice from healthcare professionals can also be beneficial.
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 love to have lunch with Dr. Daniel Amen from the Amen Clinics. His holistic approach to brain health and his deep understanding of the brain’s intricacies have made him a pioneer and thought leader in this field.
How can our readers follow you online?
You can find me at:
- Buckeye Recovery Network
- YouTube
Thank you so much for sharing these important insights. We wish you continued success and good health!
About the Interviewer: Shawna Robins is an international best-selling author of two books — Powerful Sleep — Rest Deeply, Repair Your Brain and Restore Your Life, and Irresistibly Healthy — Simple Strategies to Feel Vibrant, Alive, Healthy and Full of Energy Again. Shawna is the founder and CEO of Third Spark, an online wellness hub for women over 40 who want to reignite their sleep, reset healthier habits and respark their lives. Shawna is a sleep expert, hormone health expert, and a National Board-Certified Health and Wellness Coach (NBHWC). She has been featured on many podcasts including Dr. Mindy Pelz’s “The Resetter Podcast” and in Authority Magazine, Thrive Global, and The Huffington Post. A free download of her latest book can be found at www.thirdsparkhealth.com/powerful-sleep/ You can follow her on YouTube, Facebook, Instagram and LinkedIn.
