5 daily habits of a famous neuroscientist that reduce the risk of dementia

Wendy SuzukiPh.D., neuroscientist and dean of the College of Arts and Sciences at New York University. The author of two books on anxiety and cognitive health, she is also an expert on lifestyle choices that benefit our brains the most.

Through her research, Suzuki has used habits we can form and follow to get the most out of our minds, including reducing the risk of dementia. She knows they work because she practices them herself.

On TODAY We are organizing a Space Wellness weekend wIth Hoda Kotbsponsored by Miraval Resorts & Spas, Suzuki shared with TODAY.com the daily routine she follows seven days a week to keep her feeling energized and focused.

Sleep priority

Suzuki sleeps eight hours a night and wakes up at the same time every day. “I like to wake up early, between 5 and 5:30 a.m.,” she says.

“Sleep is very important for my long-term cognitive health. I have more energy and can fit more things into my schedule… because I sleep,” Suzuki says. “I make that a huge priority and everything else falls out of there.”

Recent Research also showed that regularly sleeping less than five or six hours a night can increase a person’s chance of developing dementia by 30% to twofold compared with those who sleep seven or eight hours a night.

Meditation

After waking up, Suzuki starts her day with tea and meditation. “It’s a meditation on brewing and drinking tea,” she explains. When she boils water for tea and lets it steep, she uses that time to concentrate.

“I used to yo-yo meditate,” Suzuki admits, but that was before I tried this type of meditation. Now she has a process that she is committed to.

Meditation may also help reduce your risk of developing dementia because it can reduce high blood pressure and anxiety, which are risk factors for Alzheimer’s disease and other types of dementia. research shows.

Regular exercise

Research shows that just 10 minutes of aerobic exercise a day, such as dancing, gardening or even a power walk through the grocery store, is enough to give the brain a boost, Suzuki says.

The goal is to “get your heart rate up,” she explains, adding that you can get aerobic exercise out of what you’re already doing—just “add a little bounce into your step, and there you have it.”

That’s because “aerobic (exercise) has the most evidence of benefits for the brain, including growth factors that can help enlarge your hippocampus, improve your memory (better), improve your prefrontal cortex,” says Suzuki.

Suzuki also makes sure to add strength training to her workout routine, as it is beneficial for bone health as women age. She says she does 30 minutes of cardio-strength training, seven days a week. “It’s a great way to combine it all into one,” she says.

Her favorite workouts are cardio-strength and yoga classes led by trainers at her gym. And when she travels, she takes online workouts to avoid disrupting her daily routine.

Brain Health Diet

Suzuki, like many health experts, is a fan Mediterranean dietoften noted as the healthiest one follow.

The nutrition plan prioritizes whole grains, fruits and vegetables, and lean proteins such as fish, which contain high amounts of omega-3 fatty acids and have been shown to improve brain health. This plan is also low in sugar, sodium and ultra-processed foods. Research has shown that the diet can help with weight loss, heart health and longer life.

She maintains friendly relations

“We are a social species,” Suzuki says. And the formation and maintenance of social relationships, she says, correlates with longevity. Suzuki prioritizes developing friendships and says it’s “part of my formula for brain health in my life.”

Research has shown that maintaining a strong social network can reduce the risk of developing dementia by 26% compared to people with fewer social connections.

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