Brain Health: Richard Gold of Metta Mindfulness Music On 5 Lifestyle Habits That Support Cognitive Well-Being
An Interview With Shawna Robins
Sleep is critical for brain health. Recent discoveries of a brain activity known as glymphatics has shown that during sleep, the actual structure of the brain changes allowing for microscopic rivulets to open. It is through this drainage system that the brain is able to rid itself of the accumulated toxins that are a natural part of brain activity. Keep in mind that our brains our metabolically very active. All metabolic processes produce ’metabolic ash’. It is vital to cleanse this from the brain tissues.
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 Richard Gold.
Richard Gold has been practicing and teaching acupuncture and traditional East Asian medicine for over 40 years. He is one of the founders of the Pacific College of Health and Science, the largest accredited educational organization in the USA of acupuncture and traditional medicine. Since 2010, Dr. Gold has been the President and Executive Producer of Metta Mindfulness Music, a music production company utilizing the most recent advances in Neuroscience and sound healing
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 1950 in Cincinnati, Ohio, the middle child of three boys. Since the age of four, I wanted to be a doctor. I grew up in a loving, stable and intellectual family. For me, coming of age in the 1950’s and 60’s was a time of optimism, possibilities and adventure. I left home at age 17 to attend college, graduating from Oberlin College in 1972 with a B.A. in World Religious studies and a minor in pre-med. From an early age, I have enjoyed and been enriched by traveling, experiencing new cultures and ways of being. I believe this openness allowed me to explore acupuncture and Chinese medicine starting in 1975, long before it was accepted in America.
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?
Alan Watt’s book, ‘The Way of Zen’ marks a significant turning point in my awareness and growth. This book literally opened my eyes, mind and heart to a realm of possibilities I had never previously been aware of. Recognizing the potential importance of meditation initiated a lifelong interest in meditation as a source of personal development and of societal evolution.
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?
There is a consensus that the Mediterranean diet, rich in fruits, vegetables, whole grains, fish and healthy fats such as olive oil will lower the risk of cognitive decline. Even so, it is important to recognize cultural differences and preferences, blood types, and genetic pre-dispositions.
I think it is important to include a short list of DONTS: avoid all processed and fast foods, sodas and energy drinks, refined sugars, refined salt and refined grains. Use alcohol in moderation. Be cognizant to avoid rancid oils.
Foods rich in Omega 3, 6 and 9 are critical for the proper functioning of the neurons of the brain and nervous system.
Anti-oxidants in foods such as berries, dark chocolate nuts and seeds can protect brain cells from damage.
Leafy greens, preferably eaten raw, are excellent for brain health.
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?
It is impossible to exaggerate the importance of regular, daily exercise to support cognitive health. Exercise increases blood and lymph flow throughout the entire body and brain. The best exercise program is what a person enthusiastically wants to engage in. Variety in an exercise program is invaluable, combining resistance training, aerobics and stretching.
Can mindfulness practices or meditation offer measurable benefits to cognitive health?
Absolutely yes. Research has established that meditation can have structural and functional effects on the brain, including increased gray matter density in certain regions and changes in white matter. These changes are due to neuroplasticity, which is the idea that brain structures related to frequently used abilities become larger. Meditation may also help preserve brain tissue by reducing stress levels in areas like the hippocampus and hypothalamus.
How does the quality and quantity of sleep correlate with cognitive performance and long-term brain health?
Sleep is critical for brain health. Recent discoveries of a brain activity known as glymphatics has shown that during sleep, the actual structure of the brain changes allowing for microscopic rivulets to open. It is through this drainage system that the brain is able to rid itself of the accumulated toxins that are a natural part of brain activity. Keep in mind that our brains our metabolically very active. All metabolic processes produce ’metabolic ash’. It is vital to cleanse this from the brain tissues.
How do social connections and interpersonal relationships influence our cognitive well-being?
Social engagement stimulates cognitive processes, including memory, attention, and problem-solving, which can help keep the brain active and resilient. Strong social connections provide emotional support during challenging times, which has a direct impact on brain health. Friend ships, having someone to talk with is very helpful in reducing stress.
What role do lifelong learning and continuous mental stimulation play in maintaining optimal cognitive health?
Research has established that areas of the brain involved with learning and memory can grow new neurons. This process is called neurogenesis. Increased brain plasticity (neuroplasticity) has also been linked to a lower risk of cognitive decline associated with aging. It is critical to challenge our brains with new and engaging stimuli.
Here is the central question of our discussion. 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.
- Sleep and Meditation
2. Exercise and time in nature
3. Attention to healthy eating choices
4. Social engagement/connection with others
5. Challenge oneself with new learnings and adventures
Are there any proven techniques or habits that can help protect against age-related cognitive decline?
Absolutely, yes.
- Physical activity: maintain strength and flexibility
- Keep your mind engaged; explore new situations and challenges
- Stay connected and engaged with others, including younger people
- Control blood pressure and blood sugar levels
- Eat a healthy diet and avoid processed foods
In your professional or personal experience, what can be done to delay cognitive decline if the genetic predisposition is there?
The emerging field of epigenetics is important to take into consideration. This is the study of how behavior and the environment can affect how genes express. Therefore. even if there is a genetic pre-disposition to cognitive decline, the onset can be avoided and /or mitigated by healthy lifestyle choices and preventative measures.
I want to share a very important recent scientific discovery to enhance brain health. Research has established that exposure to light and sound at 40Hz, in the Gamma brain wave spectrum, has remarkable benefits for the brain. In animal studies of mice bred to have Alzheimer’s disease and cognitive decline, after exposure to sound and light at 40Hz, when the brains were studied, the tau proteins tangles and amyloid plagues which are the physical hallmark of Alzheimer’s disease had been eliminated. Further studies, especially with human subjects are underway, yet the initial results and implications are profound and important.
This represents a totally non-toxic, easy to administer approach to brain health. This emerging research in the remarkable benefits of 40Hz sound stimulation is a guiding principle in recent years in my music production company.
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!
Andrew Huberman Ph.D. at Stanford University. Dr. Huberman is a leading communicator in bringing science and health strategies to a wide audience. He is very articulate and able to break down complex ideas so that they can be more easily understood. His interviews/discussions with thought leaders in a variety of fields are always fascinating and informative.
How can our readers follow you online?
Facebook: Richard Gold
FB: https://www.facebook.com/MettaMindfulnessMusic
Instagram:richardm.gold
Instagram@mettamindmusic
Twitter: https://twitter.com/mettamindmusic
This was very meaningful, thank you so much. We wish you only continued success on your great work!
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.
