Neuropsychologist on Brain Health Habits: Things I Do and Don’t Care About

Maintaining cognitive function is an essential goal for aging adults and health-conscious individuals alike.

Raphael Wald, Psy.D., a neuropsychologist with Marcus Neuroscience Institute at Boca Raton Regional Hospital, part of Baptist Health, offers valuable advice on how to support brain health through practical, everyday habits. Or, as he succinctly puts it: “Things I do and don’t care about.”

Raphael Wald, Psy.D., a neuropsychologist with Marcus Neuroscience Institute at Boca Raton Regional Hospital, part of Baptist Health.

 

The Role of Physical Exercise in Brain Health

While mental stimulation through activities like crossword puzzles or reading is often touted as beneficial for cognitive longevity, Dr. Wald emphasizes the paramount importance of physical exercise.

“As a board-certified neuropsychologist, I don't care if you're playing crossword puzzles or if you’re reading. These are both excellent exercises for your brain. What I do care about is that you're getting physical exercise.”

Dr. Wald clarifies that although cognitive exercises are indeed helpful, they are secondary to the benefits conferred by physical activity. Movement increases blood flow to the brain, improves mood, and promotes neuroplasticity.

“For example, if you are walking, this is one of the best things that you can do for your brain health, probably even more important than doing the crossword puzzles and reading.”

Regular walking or other forms of cardiovascular exercise support the delivery of oxygen and nutrients to brain tissue, which is crucial for maintaining mental acuity as one ages.

Rethinking Supplements

In a market saturated with vitamins and supplements promoted as good for the brain, many individuals assume that these products are essential for cognitive health. However, Dr. Wald urges a more evidence-based approach.

“Unless your doctor has told you that you have a specific vitamin deficiency. I don't care if you're taking different vitamins or supplements,” he says.

This statement underscores the importance of individualized medical guidance rather than blanket supplementation. Without a clinically identified deficiency, there is little proof that vitamins or nootropic supplements significantly enhance brain function.

The Impact of Diet on Brain Function

Perhaps one of the most actionable areas for supporting brain health lies in nutrition. Dr. Wald advocates for the Mediterranean diet as the optimal eating pattern for cognitive well-being.

“What I do care about is if you're eating healthy, assuming you have no allergies as you're getting older. The healthiest diet you can have is a Mediterranean diet. That means a diet that is rich with healthy fats and green, leafy vegetables.”

The Mediterranean diet is abundant in monounsaturated fats (found in olive oil, nuts, and avocados), omega-3 fatty acids (from fatty fish such as salmon and sardines), whole grains, legumes, fruits, and a variety of vegetables, particularly leafy greens such as spinach and kale. These components have been shown to reduce inflammation and oxidative stress, both of which are linked to cognitive decline.

Moreover, the inclusion of foods high in antioxidants and polyphenols can protect neurons and improve memory performance. A diet low in processed foods and added sugars also helps regulate insulin levels, which plays a role in maintaining brain health.

Dr. Wald's guidance provides a clear, actionable roadmap for individuals seeking to enhance and preserve their cognitive function. His emphasis on physical activity over mental exercises, the limited role of supplements absent medical advice, and the critical importance of a nutrient-rich Mediterranean diet offers a practical framework for brain health.

Watch the Instagram reel featuring Dr. Wald.