Caroline G Brown Of Gateway to Solutions On Lifestyle Habits Supporting Cognitive Well-Being

An Interview With Maria Angelova

Adequate Sleep: If I could highlight, bold, and underline one thing, it would be to prioritize getting a good night’s sleep…every night. Unfortunately, we can’t “make up” for a bad night’s sleep with sleeping more the next night — it’s just not how the brain works — so consistency is key when it comes to giving the brain the time it needs to rest and recover.

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 Caroline Grace Brown, LMSW.

Caroline is a psychotherapist in New York City, having earned her Master of Social Work from New York University. She currently works at a boutique private practiced located in Manhattan’s Financial District. Caroline specializes in helping individuals and couples with issues such as anxiety, depression, life transitions, relationships, and career stress.

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?

Of course! I grew up in Central New Jersey in a log cabin nestled in woods with my parents and two sisters — one older and one younger. Our town was big though there wasn’t a whole lot to do, having to go to a neighboring town for their shopping mall or movie theater. Luckily, we were close enough to the beach that most summer days, and a good number of autumn, winter, and spring days, were spent hanging out by the shore. Admittedly, my sisters and I spent the majority of our time in dance class, which was only made possible by my mother generously shuttling us 30 minutes across town 4–5 nights a week.

I’ve known since senior year of high school that I wanted to pursue a career as a psychotherapist. The goal was to establish a private practice in New York City, driven by both my positive personal experiences with therapy and because the topic matter has always felt so intriguing and important to me. Following my graduation from college with a BA in Psychology, I pursued my Master of Social Work at NYU. I am incredibly grateful to now be working as a psychotherapist in a private practice, and feel so fortunate to spend my time engaging in work that I find meaningful and am deeply passionate about.

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?

Mentioning a TED Talk seems fitting in this context, particularly Brené Brown’s “The Power of Vulnerability” (2010). I discovered her talk a couple of years after it came out, and at a time in my life where I could genuinely internalize the message she shared. The notion of venturing beyond our comfort zones into emotionally vulnerable territory is daunting for many, myself included. This becomes especially challenging when we subject ourselves to the unattainable standards of perfection, often fearing mistakes and rejection, and plunging into shame when these inevitably occur.

Recalling the experience of watching Brown’s TED Talk, I distinctly remember having an “Aha!” moment — a realization that vulnerability, though frightening, holds benefits that far outweigh the potential risks (e.g., failure, rejection). Since then, I’ve found that most things that are worthwhile — things that have the potential to be meaningful in your life — require some willingness to put yourself out there and be vulnerable. You must also offer yourself the grace and compassion for failure to sometimes be part of the process.

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?

Absolutely! Similar to how certain foods are beneficial for our hearts and muscles, recent studies highlight foods that support cognitive well-being and overall brain health as we age. Scientific research indicates that sufficient protein intake, especially from animal sources, and the consumption of omega-3 fatty acids found in fish and nuts are linked to improved memory and the maintenance of cognitive functioning, respectively. Additionally, plant-based foods, including whole grains, soy, leafy greens, and colorful fruits, contribute positively to our brain health. Crucial vitamins like B-12, which are essential for brain development, and vitamin D, whose deficiency has been associated with memory problems, also play significant roles.

Diets like the Mediterranean, Nordic, and DASH — which all emphasize healthy foods such as fruits, veggies, and whole grains — have been correlated with a reduced risk of cognitive decline. Similarly, plant-based diets common in Asia, rich in whole grains, soy, and veggies, are also associated with a lower risk of memory problems.

It’s worth noting that starting the day with a nutritious breakfast is a simple way to boost attention, memory, and cognitive speed. However, refined carbohydrates and saturated fats are shown to negatively impact cognitive functioning, so it’s advisable to opt for a breakfast packed with nutrition — perhaps avocado, berries, and nuts.

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?

Regular exercise definitely shouldn’t be overlooked when considering what we can do to promote healthy cognitive function and reduce our risk of cognitive decline. Aerobic exercise, such as walking, running, and swimming, has been associated with neuroplastic changes in the brain (or increased brain flexibility), leading to improved cognitive functioning, particularly with regard to our memory and executive functioning, and an increased mood, fending against anxiety and depression. Strength training has also proven to be beneficial for our brain health as studies suggest that it may induce long-term, positive changes in the hippocampus — a part of our brain that plays a major role in memory and learning. However, regardless of the form, exercise aids in our ability to think, learn, and problem-solve, and helps improve memory. It can be considered a no-brainer when considering what you can do to keep your cognitive functioning in tip-top shape.

I encourage, and studies recommend, that exercise is incorporated into a routine with consistency and variety — including both aerobic and strength training regularly — aiming for a cumulative 2 hours of movement per week. Luckily, this doesn’t mean you have to be in the gym if that’s not your thing. Any movement that is moderately difficult counts, including yard work, dancing, or going for a brisk walk.

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

I love this question because the answer is yes, it can! And, through experience, I’ve realized that a ton of people feel pretty apprehensive about incorporating mindfulness meditation into their daily routine. However, when I’m met with an eye roll or “ugh” when the topic arises, I’ve found that it is often because the extent of the benefits it can provide aren’t known or fully understood.

When practiced regularly, mindfulness meditation has been shown to be able to physically alter the structure of the brain and improve our cognitive functioning by increasing the connections and interactions between various regions of the brain, such as the prefrontal cortex (which is responsible for our executive functioning) and the parietal lobe (responsible for sensory perception and integration). In practice, this translates to improved attention, awareness, flexible thinking, learning, and working memory.

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

Consistently getting a good night’s sleep is probably the most important factor in maintaining our brain health. There’s a common misconception that our brain is doing little once we have fallen asleep, but that couldn’t be further from the truth. While we sleep, our brain is incredibly busy consolidating memories, preserving important information, getting rid of miscellaneous details to make room for new information, and restoring itself to be able to take on the challenges of the next day.

Just one night of sleep deprivation (i.e., getting less than 7–9 hours of sleep per night) has been shown to cause increased forgetfulness, decreased attention span, slower response times, impaired reasoning, increased difficulty learning and retaining information, and impaired emotional processing. Over time, the effects of sleep deprivation grow. In addition to experiencing those cognitive impairment just mentioned, prolonged sleep deprivation (generally defined at 3 months or longer) has been linked to neurological damage in the hippocampus (which, as a reminder, is a major player in learning and memory) and can increase the risk of developing Alzheimer’s and other neurological diseases later in life.

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

Very positively! We are, by nature, social creatures, so maintaining positive interpersonal relationships throughout our lives not only brings us joy, but it is actually necessary for our overall health.

While the precise reasons for the connection between social connectedness and improved brain health remain a subject of ongoing research, there is emerging evidence to suggest that the continual neurocognitive stimulation resulting from social interactions contributes to this relationship. What we know for certain, however, is that adults fostering stronger social ties benefit from heightened emotional support, a sense of belonging, and a greater sense of meaning. These factors collectively serve as protective measures against the negative impacts of stress, anxiety, depression, and loneliness. Notably, the latter has been linked to an elevated risk of dementia. Moreover, older adults who regularly participate in social interactions, whether with family or friends, have demonstrated a reduced rate of cognitive decline.

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

Learning and mental stimulation help keep the brain nimble, increasing the production of new neural nerve cells and promoting flexibility in the brain’s ability to reorganize itself and create new neural connections. These processes, known as neurogenesis and neuroplasticity, respectively, are highest in infancy and into childhood to support our need to be constantly taking in new information to survive. As we age, our brain naturally settles into its state of being — continuing these processes but at much slower rates. As a result, learning new skills, critical thinking, and memory become more difficult.

Intentionally engaging in learning tasks, such as learning a new language or picking up a new skill, and mental stimulation, such as playing Sudoku or doing a crossword puzzle, help keep the brain young and, as such, is associated with improved memory, attention, thinking and reasoning skills; it is also associated with decreased risk for dementia.

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

1. Adequate Sleep: If I could highlight, bold, and underline one thing, it would be to prioritize getting a good night’s sleep…every night. Unfortunately, we can’t “make up” for a bad night’s sleep with sleeping more the next night — it’s just not how the brain works — so consistency is key when it comes to giving the brain the time it needs to rest and recover.
2. Nutrient-Rich Diet: Just like how our diets play a huge role in supporting muscle growth and heart health, so too does it support brain health. Find foods you enjoy that are high in antioxidants, omega-3 fatty acids, natural proteins, and vitamins, and incorporate them into recipes you’ll want to eat. The more you enjoy what you’re eating, the easier it’ll be to be consistent about it.
3. Regular Exercise: If you’re already someone who loves hitting the gym or going for brisk walks, keep it up! If incorporating physical activity into your daily routine feels a bit more daunting or you don’t have the time to dedicate just to working out, instead try integrating more movement into activities you’re already doing. For example, taking the stairs instead of the elevator, parking in the back of the parking lot and briskly walking from your car to the building, dancing a little bit while doing household chores, or doing some jumping-jacks during commercial breaks. Exercising doesn’t have to look any specific way; it just needs to get your heart pumping.
4. Stay Social: Our lives can quickly start to feel too busy to maintain the same level of socialization we once did, but I encourage giving yourself permission to prioritize time for connecting with friends and family. Try designating a time in your schedule for a recurring coffee or dinner date, or finding an activity you and a friend can do together and make a habit of it. You can also incorporate socialization into your busy schedule by calling a loved one while on a walk or while doing house chores.
5. Mental Engagement: Swap out some time spent watching TV or scrolling through social media for activities like reading, doing a puzzle, or learning a new skill. This doesn’t mean completely cutting out some mindless relaxation, but rather intentionally working in some variety. For example, I take the subway to and from work and have begun to use that time to do a Sudoku puzzle or two each way — it’s relaxing, passes the time, and feels like a short work-out for my brain.

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

All the techniques discussed thus far are applicable to individuals of any age, especially adults and older adults. As we age, incorporating each technique discussed may begin to look different as our environments change as does our social connections and physical abilities; however, incorporating each technique in whatever capacity one is able to will help protect against cognitive decline.

In your professional or personal experience, what can be done to delay cognitive decline if the genetic predisposition is there?

We, as humans, are an indistinguishable combination of nature and nurture. Genetic predispositions play a large role in our brain health throughout our lives; however, so too do the habits we routinely engage in throughout our life. So, while we may not be able to avoid a genetic predisposition to cognitive decline entirely, sticking to a routine that supports brain health from a young age and maintaining these behaviors over time will help support cognitive well-being in the long run. If there are known genetic predispositions to cognitive decline, I also encourage checking in with a doctor to monitor your brain health.

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 feel so inspired, personally and professionally, by the work that Brené Brown does — it would be a dream to be able to sit down and have a conversation with her. Her work shifted my relationship with vulnerability and courage nearly a decade ago and has been a guiding pillar in how I navigate the big and small moments of life ever since; I feel more fulfilled and more courageous — and so incredibly grateful.

How can our readers follow you online?

I can be found on Instargram @carolinegbrown_ or on Psychology Today as Caroline Grace Brown!

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

Thank you so much!

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.