Wendy Suzuki , Ph.D., serves as both a neuroscientist and the dean of the College of Arts and Sciences at New York University. With two published works focusing on anxiety and cognitive well-being, she specializes in understanding which lifestyle decisions yield the most significant advantages for brain health.
Suzuki’s research explores the routines we can adopt and adhere to in order to maximize our mental capabilities, which also help lower the risk of dementia. She trusts these methods because she applies them personally.
At the Pawonation.com's Making Space Wellness Weekend w i th Hoda Kotb Sponsored by Miraval Resorts & Spas, Suzuki shared with Pawonation.com his daily regimen that he adheres to every day of the week to maintain his energy levels and focus.
Prioritizing sleep
Suzuki manages to get a full eight hours of rest each night and rises at the same time daily. "I prefer waking up early, around 5 to 5:30 a.m.," she explains.
Getting enough sleep is crucial for maintaining my cognitive health over the long term," Suzuki explains. "When I prioritize sleep, I feel more energetic and am able to fit more activities into my day. It becomes a top priority for me, and managing the rest just follows naturally.
Recent research It has also been demonstrated that individuals who consistently get fewer than five or six hours of sleep per night may have a 30% to double the risk of developing dementia when compared to people who obtain seven or eight hours of rest each night.
Meditation
After she wakes up, Suzuki starts her day with tea and meditation. "Meditation comes before preparing and consuming the tea," she clarifies. While heating water for her tea and allowing it to infuse, she utilizes this period to find her balance.
"I used to be an inconsistent meditator," Suzuki confesses, but that was prior to trying this form of meditation. Nowadays, she has adopted a consistent practice that she adheres to.
Meditation might also lower the chances of developing dementia since it can decrease high blood pressure and anxiety, which are risk factors for Alzheimer’s disease and various forms of dementia. research shows .
Regular exercise
Studies indicate that engaging in aerobic exercises like dancing, gardening, or even briskly walking through the supermarket for just about 10 minutes daily can enhance cognitive function, according to Suzuki.
Her aim is simply "to elevate your heartbeat," she clarifies, mentioning that incorporating aerobics into daily activities is straightforward—simply “put a slight bounce in your stride,” and you’re set.
This is due to the fact that "aerobic exercise has the strongest evidence supporting cognitive benefits, such as increasing growth factors which might aid in enlarging your hippocampus, improving your memory, and enhancing your prefrontal cortex," according to Suzuki.
Suzuki also makes sure to add strength training to her workout routine because of its benefits for bone health as women age. She says she does 30 minutes of cardio-strength-training seven days a week. “That’s a great way to get it all in one," she says.
Her preferred exercises include cardio-strength sessions and yoga classes conducted by instructors at her fitness center. While away, she opts for virtual workout sessions to maintain her regular regimen without interruption.
A brain-health focused diet
Like numerous health professionals, Suzuki is an advocate for the Mediterranean diet , often celebrated as the healthiest one to follow.
The meal plan prioritizes whole grains, fruits and vegetables, and leans proteins such as fish, which are high omega-3 fatty acids, and have been shown to boost brain health. The plan is also low in sugar, sodium and ultraprocessed foods Research indicates that this diet may aid in shedding pounds, improving cardiovascular well-being, and extending lifespan.
She maintains her friendships
“We are inherently social beings,” states Suzuki. She adds that establishing and sustaining social connections is linked to longer lifespans. Fostering friendships is something Suzuki prioritizes, noting that it forms part of her strategy for brain health in her personal life.
Research has shown that maintaining a robust social network can reduce the risk of developing dementia by 26%, compared to people with fewer social connections.
Read more stories from Pawonation.com’s Making Space Wellness Weekend with Hoda Kotb:
- Hoda reveals the ‘platter trick’ that helped her realize her life was ‘totally out of whack’
- Maria Shriver reveals to Hoda the important parenting lesson she learned growing up in a famous family
- See Hoda join Rachel Platten on stage to sing ‘Fight Song’ at her Making Space retreat
- Hoda recalls struggling with ‘imposter syndrome’ after adopting daughters: ‘I wonder if I deserve them’
The article was initially posted on Pawonation.com
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