Social Support System. Surround yourself as much as possible with positive, encouraging, healthy people. Notice the negative and toxic influences, and distance yourself as much as possible. Our environment is a profound influence on our mood and health, and other people are a large part of that.
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 Dr Nancy Irwin.
Dr Nancy Irwin is a licensed clinical psychologist, therapeutic hypnotist, and author in private practice in Los Angeles with 20 years’ experience. She specializes in addictions and trauma recovery, sexual abuse in particular. Dr. Irwin has been a frequent media guest on scores of national TV shows, podcasts, in print as more, such as The Doctors, E!, Anderson Cooper, Nightline, and more. She is also the author of the non-fiction YOU-TURN: CHANGING DIRECTION IN MIDLIFE (Amazon, 2008).
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 and raised in Atlanta, Georgia, where I trained as an opera singer. I am a good singer, but sadly not good enough for the Big Time. Since I did have other stage skills, I moved to NYC, changed my shingle to stand-up comic, and was a professional for 10 years. In 1994, I moved to Los Angeles because I heard they needed more blondes. I did well in the comedy world, but got bored as comics only work about 30 minutes a day. I volunteered in my community for a shelter for sexually trafficked teens; this experience woke up the healer in me, underscored I was unfulfilled in comedy, and prompted me to go to graduate school and earn my doctorate in psychology, concentrating in sexual abuse recovery. I never looked back.
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?
There are so many books and films and operas and plays that have impacted me. One book in particular that was life-altering was BORN TO WIN! By James & Jongeward. It gave me such hope and inspiration and the ability to change my mindset in a heartbeat. And then later on, Dr. Wayne Dyer’s YOU’LL SEE IT WHEN YOU BELIEVE IT, a classic about how thoughts (backed by action) create reality.
My favorite movie hands-down is SOPHIE’S CHOICE. This masterpiece of cinema, based on a real-life story of a Holocaust survivor, set up somewhat of an obsession and certainly a fascination and endless curiosity about PTSD. I specialize in trauma recovery in my work as a psychologist.
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?
Yes, indeed. Consuming foods that are whole, natural, unprocessed, and preferably organic, enhance brain health and hence cognitive function. Chemicals in processed foods cannot be fully broken down by the digestive system. The brain is our “second gut” because there is a two-way connection between the two; gut bacteria produce neurochemicals that the brain uses for physical and mental
processes like memory, mood, and learning. Indeed, 95% of the body’s serotonin is produced in the gut! The old adage is right: “Listen to your gut.” It is smarter than your brain!
As Dr. Emeran Mayer of UCLA’s Center for Neurobiology of Stress states: “It’s almost unthinkable that the gut is not playing a critical role in mind states.”
So, if the second gut cannot process certain foods, then our brain cannot either, and this can over time damage the brain, leading to more rapidly declining cognitive function than normal aging.
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 is as crucial to overall brain health as proper nutrition. Not too long ago, if we did not move, we did not eat. Movement is essential to oxygenate vital organs, enhance our mood, release the “happy hormones” (such as endorphins, dopamine, serotonin and oxytocin), build flexibility, immunity, strengthen bones, increase longevity and combat illness.
Can mindfulness practices or meditation offer measurable benefits to cognitive health?
Absolutely. The fully alert brain waves are in the beta state normally. Slowing them down to an alpha state allows one to calm the mind and the body and rest, much like putting your car in park vs revving the engine constantly at 100 mph. Striking a healthy balance between the two, in addition to sleep as well, can help you achieve better brain health.
How does the quality and quantity of sleep correlate with cognitive performance and long-term brain health?
Quantity of sleep varies from one individual to the next, but overall the vast majority of us humans do best with 6–8 hours sleep per night. Quality sleep generally means one is getting a fully cycle of sleep, including REM or “rapid eye movement” which is the end of the cycle. This phase is actually the lightest phase of the sleep cycle, and occurs right before we enter another full cycle, or wake up in the morning. The full cycle of sleep takes about 90–120 minutes, and each phase lasts about 20 minutes. Some people bypass that important REM phase due to many factors, stress being the top one (this could be a new mother or father having to get up to feed the baby, which of course is a “good stress” and a temporary one.) Other reasons for stress can be medical issues, grief, relationship anxieties, financial concerns, and more. Finding ways to “put a bookmark in worries” before bedtime helps enhance sleep. Most of us experience stressful sleep at some points in our lives, but chronic disordered sleep can certainly negatively affect brain health.
How do social connections and interpersonal relationships influence our cognitive well-being?
Social connections and relationships can affect our cognitive health, as well as overall physical health, to a great extent…positively or negatively. If one lives in a toxic environment with constant chaos, upset, anxiety, fear, violence, etc., this can unduly tax the central nervous system and brain to stay on overload. Being in a chronic state of “fight-flight-freeze” mode can strip the adrenal glands, raise cortisol output, and stress the body and brain. Being in positive, supportive environments can allow the body and brain to relax more, have fun and healthy stimulation, which enhances the production of the “feel good hormones” such as endorphins, dopamine, and serotonin and oxytocin. These relax the brain and body and energize us vs stressing us.
What role do lifelong learning and continuous mental stimulation play in maintaining optimal cognitive health?
The brain is “plastic.” Readers may have heard the term “neuroplasticity” which refers to the malleable nature of the brain. There is no end to the amount of learning and data storage in this marvelous organ. Indeed, if it goes unchallenged, it can age prematurely. If regularly challenged by new healthy stimuli (learning a new language, musical instrument, cultural awareness, crossword puzzles, brain exercises, etc), cognitive flexibility increases. Similar to the other body muscles, if unexercised, muscle atrophy sets in. The brain operates on the same premise of “use it or lose it.”
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.
1. Proper nutrition is vital to brain health. This includes sufficient hydration in addition to points mentioned about regarding foods.
2. Exercise. There is a sport or some form of movement for everyone, even those who feel clumsy or simply dislike formalized sports. Dance, swimming, biking, archery, martial arts, yoga, Pilates, power walking, and more, all offer benefits for those who dislike competition, keeping score or playing by rules.
3. Social Support System. Surround yourself as much as possible with positive, encouraging, healthy people. Notice the negative and toxic influences, and distance yourself as much as possible. Our environment is a profound influence on our mood and health, and other people are a large part of that.
4. Positive Mindset. No matter what occurs, we always have a choice as to how to respond. Viktor Frankl, the great psychiatrist and Holocaust survivor stated: “Everything can be taken from a man but one thing: the last of the human freedoms — — to choose one’s attitude in any given set of circumstances.” We can absolutely change our programming any time we choose. It simply requires awareness and maintenance.
5. Fun!! This is the “cherry on top” of all the other healthy foundational blocks to keep your brain in tip top condition. Fun stimulates the reward center of the brain. Good “mindless” healthy fun practices like laughter, playing with animals, children, being in nature, music, art, baking cookies, amusement parks, etc. are all wonderful ways to create balance and enjoy life and a happy brain.
Are there any proven techniques or habits that can help protect against age-related cognitive decline?
Everything is a victim of entropy at some point. No one’s brain will be “forever young.” Around age 30, some incremental cognitive decline begins even in the healthiest brain. Wise people live a healthy lifestyle to keep that decline as minimal as possible as long as possible. But no, even with all the healthy practices discussed here, every brain will age to some degree just as every physical body will do so as well.
In your professional or personal experience, what can be done to delay cognitive decline if the genetic predisposition is there?
Keeping a healthy lifestyle and environment can go a long way to offset a genetic predisposition. Mind over matter, nurture over nature…..many epigenetic studies support this. Of course, you want to stay in touch regularly with your physicians and keep a watchful eye out, but know that perhaps your genetic make-up was encoded through unhealthy practices or environments. You can override that blueprint by adopting a healthy lifestyle and mindset.
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!
Congressman Jamie Raskin. He’s brilliant, driven by integrity, has overcome personal trauma and cancer, and remains one of the fairest-minded, most upbeat, committed politicians of our time. A national treasure!
How can our readers follow you online?
Instagram: @DrNancyIrwin
Facebook: DrNancyIrwin
LinkedIn: DrNancyIrwin
Thank you so much for sharing these important insights. We wish you continued success and good health!
The honor is all mine! Thank you.
Brain Health: Dr Nancy Irwin On 5 Lifestyle Habits That Support Cognitive Well-Being was originally published in Authority Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.