Preventing Dementia: Key Factors and Lifestyle Choices with Dr. Clionsky

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Have you ever wondered how your daily habits could impact your brain health and potentially stave off diseases like dementia? In this eye-opening episode of *Seek Go Create*, Host Tim Winders sits down with Dr. Mitchell Clionsky, a board-certified clinical neuropsychologist, to delve into the intricate connections between exercise, diet, and cognitive decline. Dr. Clionsky unveils practical strategies, such as the "10 by 3 formula," and sheds light on often-overlooked health factors. Join us to explore the art of prevention and the science behind maintaining a healthy brain for life.

"Prevention is far more effective than looking for a cure when it comes to dementia." - Dr. Mitchell Clionsky

Access all show and episode resources HERE

About Our Guest:

Dr. Mitchell Clionsky is a board-certified clinical neuropsychologist with over three decades of experience in treating patients with cognitive disorders. Coauthor of a comprehensive book on dementia prevention, Dr. Clionsky has dedicated his career to understanding and mitigating neurodegenerative diseases. He is renowned for integrating solid scientific evidence with practical health strategies, emphasizing the importance of lifestyle changes and preventive measures. His expertise spans multiple medical disciplines including neurology, psychiatry, and endocrinology, making him a leading authority in the field of cognitive health and dementia prevention.

Reasons to Listen:

1. **Holistic Health Insights**: Discover why a balanced approach to health—including exercise, nutrition, and sleep—is crucial, and learn about Dr. Clionsky's "10 by 3 formula" for integrating easy yet effective physical activity into your daily routine.

2. **Dementia Prevention Insights**: Uncover actionable strategies to lower your risk of dementia by 40% to 60% through 20 evidence-backed factors, including advancements in hearing aids and the importance of active, engaging pursuits.

3. **Stress and Cognitive Health**: Understand the impact of stress on brain functionality and explore methods to alleviate cognitive strain through physical activities and mindfulness, all while gaining insights from an experienced neuropsychologist.

Episode Resources & Action Steps:

### Resources Mentioned:

1. **Dr. Mitchell Clionsky's Book on Dementia Prevention:**

- Coauthored by Dr. Clionsky and his wife, Dr. Emily Clionsky, the book focuses on scientifically backed methods for preventing dementia.

2. **Website for Brain Health Resources:**

- Dr. Mitchell Clionsky provides a website where listeners can access resources on brain health.

### Action Steps to Implement:

1. **Adopt the "10 by 3 Formula":**

- Integrate a 10-minute brisk walk three times a day into your routine to improve overall physical health and potentially reduce disease risk.

2. **Prioritize Sleep Health:**

- Focus on sleep continuity, duration, and consistency to enhance cognitive function and overall well-being. Consider monitoring blood oxygen levels and seeking medical advice if experiencing symptoms of obstructive sleep apnea.

3. **Engage in Thoughtful and Interactive Activities:**

- Reduce passive activities like watching TV for extended periods. Instead, engage in activities that require critical thinking and interpersonal communication to stimulate brain function and improve cognitive health.

Resources for Leaders from Tim Winders & SGC:

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• 🎙 Coaching with Tim: Elevate your leadership and align your work with your faith. Learn More
• 📚 "Coach: A Story of Success Redefined": A transformative read that will challenge your views on success. Grab Your Copy
• 📝 Faith Driven Leader Quiz: Discover how well you're aligning faith and work with our quick quiz. Take the Quiz

Key Lessons:

1. **Holistic Health Matters**: Eating healthy alone isn't sufficient to negate other risk factors such as lack of exercise, excessive alcohol intake, and usage of over-the-counter sleep aids. Comprehensive health involves integrating various good habits into your lifestyle.

2. **Simple Steps Make a Difference**: Dr. Clionsky introduces the "10 by 3 formula," advocating for just a 10-minute brisk walk three times a day. This simple routine is accessible to almost everyone and significantly impacts overall health.

3. **Long-term Health Consequences**: Maintaining good health habits can often seem consequence-free until problems manifest later in life. Dr. Clionsky stresses the importance of consistency in healthy behaviors to prevent issues like dementia.

4. **The Importance of Sleep**: Proper sleep, including factors like continuity, duration, and consistency, is crucial for cognitive health. Poor quality sleep negatively impacts the glymphatic system, responsible for flushing out toxins during sleep, and can lead to tiredness and impaired thinking.

5. **Preventing Dementia**: Dr. Clionsky shares research suggesting that addressing key health factors can reduce dementia risk by 40% to 60%. There are 20 known factors impacting dementia risk, highlighting the importance of a multifaceted approach for prevention rather than just seeking cures.

Episode Highlights:

00:00 Neuropsychologist measures cognitive abilities through various tests.

10:17 Research identifies multiple factors reducing dementia risk.

15:45 Check dementia risk with free online checklist.

17:01 Cultural tendency for quick solutions and fixes.

25:41 Healthy habits can't always prevent dementia.

30:13 Book explores leadership and Alzheimer's terminology evolution.

36:58 Non-family caregiving varies by location, needs improvement.

43:23 Consistent sleep schedule is vital for health.

46:03 Obstructive sleep apnea: breathing stops during sleep.

50:44 Limit tasks to prevent cognitive resource depletion.

59:20 Engage in activities to keep brain healthy.

01:05:45 Quickly read excellent book; important message for all.

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