{"id":18076,"date":"2026-07-26T18:41:38","date_gmt":"2026-07-26T13:41:38","guid":{"rendered":"https:\/\/usnews-14267fa.ingress-comporellon.ewp.live\/?p=18076"},"modified":"2026-07-26T18:41:38","modified_gmt":"2026-07-26T13:41:38","slug":"a-preventive-neurologist-shares-3-simple-habits-she-follows-to-help-reduce-her-alzheimers-risk","status":"publish","type":"post","link":"https:\/\/usnews-14267fa.ingress-comporellon.ewp.live\/?p=18076","title":{"rendered":"A preventive neurologist shares 3 simple habits she follows to help reduce her Alzheimer&#8217;s risk"},"content":{"rendered":"<p><script>\r\n  atOptions = {\r\n    'key' : '644b717812d811d6a1c1fc5b6ccd6fa6',\r\n    'format' : 'iframe',\r\n    'height' : 90,\r\n    'width' : 728,\r\n    'params' : {}\r\n  };\r\n<\/script>\r\n<script src=\"https:\/\/www.highperformanceformat.com\/644b717812d811d6a1c1fc5b6ccd6fa6\/invoke.js\"><\/script>\r\n<br \/>\n<\/p>\n<div>\n<ul class=\"col-body mb-4\">\n<li class=\"ml-4 safari:ml-6 list-disc\">\n<div>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">Dr. Kellyann Niotis, a preventive neurologist, follows a few habits to reduce her Alzheimer&#8217;s risk.<\/p>\n<\/div>\n<\/li>\n<li class=\"ml-4 safari:ml-6 list-disc\">\n<div>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">She said hydration and a diet rich in omega-3s and antioxidants helps maintain cognitive function.<\/p>\n<\/div>\n<\/li>\n<li class=\"ml-4 safari:ml-6 list-disc\">\n<div>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">Strength training and challenging cardio also have downstream positive effects on the brain.<\/p>\n<\/div>\n<\/li>\n<\/ul>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">When Dr. Kellyann Niotis first started studying neurology, she remembers learning about how to manage diseases like <a data-ylk=\"slk:Alzheimer's and dementia;elm:context_link;itc:0;sec:content-canvas;\" data-yga=\"{&quot;yLinkText&quot;:&quot;Alzheimer's and dementia&quot;,&quot;yLinkElement&quot;:&quot;context_link&quot;,&quot;yModuleName&quot;:&quot;content-canvas&quot;}\" href=\"https:\/\/www.businessinsider.com\/alzheimers-and-dementia-misconceptions-and-surprising-facts-2018-10?utm_medium=referral&amp;utm_source=yahoocom&amp;utm_medium=syndication&amp;utm_source=yahoo\" rel=\"noopener noreferrer nofollow\" target=\"_blank\">Alzheimer&#8217;s and dementia<\/a>.<\/p>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">It was the lack of information on how to <em>prevent<\/em> them that she couldn&#8217;t wrap her mind around.<\/p>\n<div class=\"col-fullbleed mb-4 bg-marshmallow pb-5 dark:bg-ramones md:invisible md:mb-0 md:h-0 md:overflow-hidden md:pb-0\">\n<p>Advertisement<\/p>\n<div class=\"flex w-full flex-nowrap justify-center\">\n<div class=\"flex w-full items-center justify-center\" id=\"_R_249bmap4luaiv5tmtbH1_\">\n<p>Advertisement<\/p>\n<style type=\"text\/css\"><![CDATA[#_R_249bmap4luaiv5tmtbH1_ { display: none; }\n@media screen and (max-width: 767.95px) {\n        #_R_249bmap4luaiv5tmtbH1_ { display: flex; }\n        iframe { max-width: 100vw; }\n      }]]><\/style>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"col-body hidden dark:bg-ramones [&amp;:has(iframe[height='0'])]:mb-0 [&amp;:has(iframe[height='0'])]:pb-0 md:block\">\n<div class=\"flex w-full flex-nowrap justify-center\">\n<div class=\"flex hidden w-full items-center justify-center\" id=\"_R_449bmap4luaiv5tmtbH1_\">\n<style type=\"text\/css\"><![CDATA[#_R_449bmap4luaiv5tmtbH1_ { display: none; }\n@media screen and (min-width: 768px) {\n        #_R_449bmap4luaiv5tmtbH1_ { display: flex; }\n        iframe { max-width: 100vw; }\n      }]]><\/style>\n<\/div>\n<\/div>\n<\/div>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">&#8220;My family has been touched by neurodegenerative disease and I have seen countless patients go through these diseases,&#8221; Niotis, a preventive neurologist and an assistant professor of neurology at Weill Cornell Medicine, told Business Insider. &#8220;What hits me the most is that the disease doesn&#8217;t just impact that person; it really impacts everybody.&#8221;<\/p>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">Niotis was inspired to specialize in preventive neurology when she found existing lifestyle advice lacking. &#8220;It was heartbreaking for me to hear, time and time again, doctors saying there&#8217;s nothing you can do or just give generic health advice that had no real concreteness or tie to neurology.&#8221;<\/p>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">While diet and exercise are linked to <a data-ylk=\"slk:better brain health;elm:context_link;itc:0;sec:content-canvas;\" data-yga=\"{&quot;yLinkText&quot;:&quot;better brain health&quot;,&quot;yLinkElement&quot;:&quot;context_link&quot;,&quot;yModuleName&quot;:&quot;content-canvas&quot;}\" href=\"https:\/\/www.businessinsider.com\/longevity-startup-founder-habits-to-protect-brain-aging-alzheimers-2025-9?utm_medium=referral&amp;utm_source=yahoocom&amp;utm_medium=syndication&amp;utm_source=yahoo\" rel=\"noopener noreferrer nofollow\" target=\"_blank\">better brain health<\/a>, Niotis wanted to get more granular. Which foods were the best, and why? Are some exercises better than others?<\/p>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">Niotis, who&#8217;s spent the last decade in the neurology field, shared a few of her own habits to reduce her Alzheimer&#8217;s risk, based on what she learned from her research.<\/p>\n<h2 class=\"heading-mb col-body heading-text-style font-bold charcoal-color\" id=\"bfea6f18-950b-465e-9a17-51a47bb7cc6d\"><strong>Her diet staples are berries, fatty fish, and lots of water<\/strong><\/h2>\n<figure class=\"relative col-body mb-2.5\">\n<div class=\"relative\"><img loading=\"lazy\" alt=\"Berries\" width=\"976\" height=\"732\" decoding=\"async\" data-nimg=\"1\" class=\"fig-image-round\" style=\"color:transparent\" src=\"https:\/\/s.yimg.com\/lo\/mysterio\/api\/f25ac7708797c18ac1cf26ccacccaaab837d8d1a92ee901a1df5033cc25edb80\/lightyear_networkapi\/resizefill_w976;quality_80;format_webp\/https:%2F%2Fmedia.zenfs.com%2Fen%2Fbusiness_insider_consolidated_articles_886%2F66a87ba021cbd6586b0a9a1919e4e42c\"\/><button aria-label=\"View larger image\" class=\"group absolute bottom-3 right-3 size-10 md:size-[50px] lg:inset-0 lg:size-full lg:bg-transparent\" data-ylk=\"elm:expand;itc:1;sec:image-lightbox;slk:lightbox-open;\" data-yga=\"{&quot;yLinkElement&quot;:&quot;expand&quot;,&quot;yModuleName&quot;:&quot;image-lightbox&quot;,&quot;yLinkText&quot;:&quot;lightbox-open&quot;}\"><span class=\"absolute bottom-0 right-0 rounded-full bg-white p-3 opacity-100 shadow-elevation-3 transition-opacity duration-300 group-hover:block group-hover:opacity-100 md:p-[17px] lg:bottom-6 lg:right-6 lg:bg-white\/90 lg:p-5 lg:opacity-0 lg:shadow-none\"><svg viewbox=\"0 0 22 22\" aria-hidden=\"true\" class=\"size-4 lg:size-6\" width=\"22\" height=\"22\"><path d=\"M12.372.92c0-.506.41-.916.915-.916L21 0l-.004 7.712a.917.917 0 0 1-1.832 0V3.183l-6.827 6.828-1.349-1.348 6.828-6.828h-4.529a.915.915 0 0 1-.915-.915M1.835 17.816l6.828-6.828 1.349 1.349-6.829 6.827h4.529a.915.915 0 0 1 0 1.831L0 21l.004-7.713a.916.916 0 0 1 1.831 0z\"\/><\/svg><\/span><\/button><dialog aria-label=\"Modal Dialog\" aria-modal=\"true\" class=\"fixed inset-0 z-[4] size-full max-h-none max-w-none bg-white hidden\"\/><\/div><figcaption class=\"relative text-[0.875rem]\/[1.25rem] mt-1 line-clamp-2 pr-2.5\">\n<div><span class=\"[&amp;_p]:inline\"><\/p>\n<p>Berries have antioxidants which can reduce inflammation in the brain. Niotis eats them every day.BRETT STEVENS\/Getty Images<\/p>\n<p><\/span><\/div>\n<\/figcaption><\/figure>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">Niotis said that most Americans don&#8217;t <a data-ylk=\"slk:drink enough water;elm:context_link;itc:0;sec:content-canvas;\" data-yga=\"{&quot;yLinkText&quot;:&quot;drink enough water&quot;,&quot;yLinkElement&quot;:&quot;context_link&quot;,&quot;yModuleName&quot;:&quot;content-canvas&quot;}\" href=\"https:\/\/www.businessinsider.com\/why-elite-athletes-curb-water-intake-after-4pm-top-dietitian-2025-5?utm_medium=referral&amp;utm_source=yahoocom&amp;utm_medium=syndication&amp;utm_source=yahoo\" rel=\"noopener noreferrer nofollow\" target=\"_blank\">drink enough water<\/a> \u2014 or realize how important hydration is for brain health.<\/p>\n<div class=\"col-fullbleed mb-4 bg-marshmallow pb-5 dark:bg-ramones md:invisible md:mb-0 md:h-0 md:overflow-hidden md:pb-0\">\n<p>Advertisement<\/p>\n<div class=\"flex w-full flex-nowrap justify-center\">\n<div class=\"flex\" id=\"_R_2c9bmap4luaiv5tmtbH1_\">\n<p>Advertisement<\/p>\n<style type=\"text\/css\"><![CDATA[#_R_2c9bmap4luaiv5tmtbH1_ { display: none; }\n@media screen and (max-width: 767.95px) {\n        #_R_2c9bmap4luaiv5tmtbH1_ { display: flex; }\n        iframe { max-width: 100vw; }\n      }]]><\/style>\n<\/div>\n<\/div>\n<\/div>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">&#8220;Our brains are mainly made up of both fat and water,&#8221; she said. &#8220;Even mild levels of dehydration can cause issues with concentration, attention, and the sensation of brain fog.&#8221;<\/p>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">Niotis always carries a large water bottle with markings on it so she can visually track how much water she&#8217;s had in a day.<\/p>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">When it comes to her diet, she only has a few hard guidelines for herself. &#8220;I eat berries every single day,&#8221; she said. &#8220;That is one of my live-by rules.&#8221; Berries are rich in polyphenols and other antioxidants that may help reduce <a data-ylk=\"slk:oxidative stress and inflammation;elm:context_link;itc:0;sec:content-canvas;\" data-yga=\"{&quot;yLinkText&quot;:&quot;oxidative stress and inflammation&quot;,&quot;yLinkElement&quot;:&quot;context_link&quot;,&quot;yModuleName&quot;:&quot;content-canvas&quot;}\" href=\"https:\/\/www.businessinsider.com\/best-memory-supplement-plant-protein-berries-scientist-2024-2?utm_medium=referral&amp;utm_source=yahoocom&amp;utm_medium=syndication&amp;utm_source=yahoo\" rel=\"noopener noreferrer nofollow\" target=\"_blank\">oxidative stress and inflammation<\/a>. Some observational studies have linked higher berry consumption with slower cognitive decline.<\/p>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">She also tries to eat fatty fish, such as salmon, sardines, mackerel, and anchovies \u2014 twice a week. &#8220;They&#8217;re the ones that usually are more stinky, so are less appetizing for a lot of people,&#8221; Niotis said. &#8220;But I really do try to do that.&#8221;<\/p>\n<div class=\"col-fullbleed mb-4 bg-marshmallow pb-5 dark:bg-ramones md:invisible md:mb-0 md:h-0 md:overflow-hidden md:pb-0\">\n<p>Advertisement<\/p>\n<div class=\"flex w-full flex-nowrap justify-center\">\n<div class=\"flex\" id=\"_R_2h9bmap4luaiv5tmtbH1_\">\n<p>Advertisement<\/p>\n<style type=\"text\/css\"><![CDATA[#_R_2h9bmap4luaiv5tmtbH1_ { display: none; }\n@media screen and (max-width: 767.95px) {\n        #_R_2h9bmap4luaiv5tmtbH1_ { display: flex; }\n        iframe { max-width: 100vw; }\n      }]]><\/style>\n<\/div>\n<\/div>\n<\/div>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\"><a data-ylk=\"slk:Fatty fish;elm:context_link;itc:0;sec:content-canvas;\" data-yga=\"{&quot;yLinkText&quot;:&quot;Fatty fish&quot;,&quot;yLinkElement&quot;:&quot;context_link&quot;,&quot;yModuleName&quot;:&quot;content-canvas&quot;}\" href=\"https:\/\/www.businessinsider.com\/vegetarians-fish-or-meat-for-brain-health-blue-zone-doctor-2024-9?utm_medium=referral&amp;utm_source=yahoocom&amp;utm_medium=syndication&amp;utm_source=yahoo\" rel=\"noopener noreferrer nofollow\" target=\"_blank\">Fatty fish<\/a> have higher levels of omega-3 fatty acids such as DHA and EPA, which help maintain healthy brain cell membranes and can also reduce inflammation.<\/p>\n<h2 class=\"heading-mb col-body heading-text-style font-bold charcoal-color\" id=\"02b493c1-61fc-4912-93fb-a1d0f719b52b\"><strong>Serious strength training seems to lower the risk of neurodegeneration<\/strong><\/h2>\n<figure class=\"relative col-body mb-2.5\">\n<div class=\"relative\"><img loading=\"lazy\" alt=\"Women deadlifting\" width=\"976\" height=\"732\" decoding=\"async\" data-nimg=\"1\" class=\"fig-image-round\" style=\"color:transparent\" src=\"https:\/\/s.yimg.com\/lo\/mysterio\/api\/7063c5cbad9f0e186350e131e54fab956c913ed17b9d5c9893c6e18913fff96e\/lightyear_networkapi\/resizefill_w976;quality_80;format_webp\/https:%2F%2Fmedia.zenfs.com%2Fen%2Fbusiness_insider_consolidated_articles_886%2F793fe68a66c4d3e95697105053718595\"\/><button aria-label=\"View larger image\" class=\"group absolute bottom-3 right-3 size-10 md:size-[50px] lg:inset-0 lg:size-full lg:bg-transparent\" data-ylk=\"elm:expand;itc:1;sec:image-lightbox;slk:lightbox-open;\" data-yga=\"{&quot;yLinkElement&quot;:&quot;expand&quot;,&quot;yModuleName&quot;:&quot;image-lightbox&quot;,&quot;yLinkText&quot;:&quot;lightbox-open&quot;}\"><span class=\"absolute bottom-0 right-0 rounded-full bg-white p-3 opacity-100 shadow-elevation-3 transition-opacity duration-300 group-hover:block group-hover:opacity-100 md:p-[17px] lg:bottom-6 lg:right-6 lg:bg-white\/90 lg:p-5 lg:opacity-0 lg:shadow-none\"><svg viewbox=\"0 0 22 22\" aria-hidden=\"true\" class=\"size-4 lg:size-6\" width=\"22\" height=\"22\"><path d=\"M12.372.92c0-.506.41-.916.915-.916L21 0l-.004 7.712a.917.917 0 0 1-1.832 0V3.183l-6.827 6.828-1.349-1.348 6.828-6.828h-4.529a.915.915 0 0 1-.915-.915M1.835 17.816l6.828-6.828 1.349 1.349-6.829 6.827h4.529a.915.915 0 0 1 0 1.831L0 21l.004-7.713a.916.916 0 0 1 1.831 0z\"\/><\/svg><\/span><\/button><dialog aria-label=\"Modal Dialog\" aria-modal=\"true\" class=\"fixed inset-0 z-[4] size-full max-h-none max-w-none bg-white hidden\"\/><\/div><figcaption class=\"relative text-[0.875rem]\/[1.25rem] mt-1 line-clamp-2 pr-2.5\">\n<div><span class=\"[&amp;_p]:inline\"><\/p>\n<p>Niotis said training with heavier weights and fewer reps can boost muscle mass, which is linked to better brain health.Tom Werner\/Getty Images<\/p>\n<p><\/span><\/div>\n<\/figcaption><\/figure>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">Niotis generally exercises four to five times a week, opting for a mix of strength training and cardio.<\/p>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">The former, she said, is especially important for brain health. Women, who tend to lose more muscle mass than men on average, are especially at risk of developing sarcopenia, age-related <a data-ylk=\"slk:muscle mass loss;elm:context_link;itc:0;sec:content-canvas;\" data-yga=\"{&quot;yLinkText&quot;:&quot;muscle mass loss&quot;,&quot;yLinkElement&quot;:&quot;context_link&quot;,&quot;yModuleName&quot;:&quot;content-canvas&quot;}\" href=\"https:\/\/www.businessinsider.com\/personal-trainer-mom-older-strength-training-habit-five-years-longevity-2024-11?utm_medium=referral&amp;utm_source=yahoocom&amp;utm_medium=syndication&amp;utm_source=yahoo\" rel=\"noopener noreferrer nofollow\" target=\"_blank\">muscle mass loss<\/a> that is linked to neuromuscular degeneration.<\/p>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">Skeletal muscle and the brain communicate through metabolic and signaling pathways. Lower muscle mass has been associated with smaller hippocampal volume and poorer cognitive outcomes in some studies.<\/p>\n<div class=\"col-fullbleed mb-4 bg-marshmallow pb-5 dark:bg-ramones md:invisible md:mb-0 md:h-0 md:overflow-hidden md:pb-0\">\n<p>Advertisement<\/p>\n<div class=\"flex w-full flex-nowrap justify-center\">\n<div class=\"flex\" id=\"_R_2o9bmap4luaiv5tmtbH1_\">\n<p>Advertisement<\/p>\n<style type=\"text\/css\"><![CDATA[#_R_2o9bmap4luaiv5tmtbH1_ { display: none; }\n@media screen and (max-width: 767.95px) {\n        #_R_2o9bmap4luaiv5tmtbH1_ { display: flex; }\n        iframe { max-width: 100vw; }\n      }]]><\/style>\n<\/div>\n<\/div>\n<\/div>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">Sometimes, the risks can be more direct: low muscle mass puts you at greater risk for falls and subsequent brain injuries when you&#8217;re older, Niotis said. It inspired her to add more strength training into her fitness routine.<\/p>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">Still, she said it took her time to get used to lifting heavier. &#8220;When I first started, I did very easy circuit machines at the gym because I really didn&#8217;t know very much about putting on muscle mass, and I was very worried I was going to hurt myself,&#8221; she said. She would do higher reps of lower weights, which she now knows aren&#8217;t as helpful for <a data-ylk=\"slk:building or maintaining muscle;elm:context_link;itc:0;sec:content-canvas;\" data-yga=\"{&quot;yLinkText&quot;:&quot;building or maintaining muscle&quot;,&quot;yLinkElement&quot;:&quot;context_link&quot;,&quot;yModuleName&quot;:&quot;content-canvas&quot;}\" href=\"https:\/\/www.businessinsider.com\/build-muscle-fast-strength-training-expert-exercises-2026-4?utm_medium=referral&amp;utm_source=yahoocom&amp;utm_medium=syndication&amp;utm_source=yahoo\" rel=\"noopener noreferrer nofollow\" target=\"_blank\">building or maintaining muscle<\/a>.<\/p>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">Instead, she aims for six to 10 reps of a heavier weight for three or four sets to progressively overload and more effectively boost her muscle mass.<\/p>\n<h2 class=\"heading-mb col-body heading-text-style font-bold charcoal-color\" id=\"1a220edb-8f76-4b3b-a28d-7ff096b48578\"><strong>Adding variety to her routine stimulates her brain<\/strong><\/h2>\n<figure class=\"relative col-body mb-2.5\">\n<div class=\"relative\"><img loading=\"lazy\" alt=\"Women running\" width=\"976\" height=\"651\" decoding=\"async\" data-nimg=\"1\" class=\"fig-image-round\" style=\"color:transparent\" src=\"https:\/\/s.yimg.com\/lo\/mysterio\/api\/2129405a839499bc67c2d271bfb0bc114f148a5f2ba9cbb5b5b139c8bf45888c\/lightyear_networkapi\/resizefill_w976;quality_80;format_webp\/https:%2F%2Fmedia.zenfs.com%2Fen%2Fbusiness_insider_consolidated_articles_886%2Fdca2d5dbbdc90c194f8186dbc0ed3dc5\"\/><button aria-label=\"View larger image\" class=\"group absolute bottom-3 right-3 size-10 md:size-[50px] lg:inset-0 lg:size-full lg:bg-transparent\" data-ylk=\"elm:expand;itc:1;sec:image-lightbox;slk:lightbox-open;\" data-yga=\"{&quot;yLinkElement&quot;:&quot;expand&quot;,&quot;yModuleName&quot;:&quot;image-lightbox&quot;,&quot;yLinkText&quot;:&quot;lightbox-open&quot;}\"><span class=\"absolute bottom-0 right-0 rounded-full bg-white p-3 opacity-100 shadow-elevation-3 transition-opacity duration-300 group-hover:block group-hover:opacity-100 md:p-[17px] lg:bottom-6 lg:right-6 lg:bg-white\/90 lg:p-5 lg:opacity-0 lg:shadow-none\"><svg viewbox=\"0 0 22 22\" aria-hidden=\"true\" class=\"size-4 lg:size-6\" width=\"22\" height=\"22\"><path d=\"M12.372.92c0-.506.41-.916.915-.916L21 0l-.004 7.712a.917.917 0 0 1-1.832 0V3.183l-6.827 6.828-1.349-1.348 6.828-6.828h-4.529a.915.915 0 0 1-.915-.915M1.835 17.816l6.828-6.828 1.349 1.349-6.829 6.827h4.529a.915.915 0 0 1 0 1.831L0 21l.004-7.713a.916.916 0 0 1 1.831 0z\"\/><\/svg><\/span><\/button><dialog aria-label=\"Modal Dialog\" aria-modal=\"true\" class=\"fixed inset-0 z-[4] size-full max-h-none max-w-none bg-white hidden\"\/><\/div><figcaption class=\"relative text-[0.875rem]\/[1.25rem] mt-1 line-clamp-2 pr-2.5\">\n<div><span class=\"[&amp;_p]:inline\"><\/p>\n<p>To add more novelty, Niotis changes up her workout routine and prioritizes lots of social interaction.Catherine Falls Commercial\/Getty Images<\/p>\n<p><\/span><\/div>\n<\/figcaption><\/figure>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">In general, Niotis tries to sprinkle in variety where she can.<\/p>\n<div class=\"col-fullbleed mb-4 bg-marshmallow pb-5 dark:bg-ramones md:invisible md:mb-0 md:h-0 md:overflow-hidden md:pb-0\">\n<p>Advertisement<\/p>\n<div class=\"flex w-full flex-nowrap justify-center\">\n<div class=\"flex\" id=\"_R_2v9bmap4luaiv5tmtbH1_\">\n<p>Advertisement<\/p>\n<style type=\"text\/css\"><![CDATA[#_R_2v9bmap4luaiv5tmtbH1_ { display: none; }\n@media screen and (max-width: 767.95px) {\n        #_R_2v9bmap4luaiv5tmtbH1_ { display: flex; }\n        iframe { max-width: 100vw; }\n      }]]><\/style>\n<\/div>\n<\/div>\n<\/div>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">&#8220;The brain loves novelty,&#8221; she said. &#8220;Anytime you&#8217;re challenging your brain to do different things is a benefit.&#8221;<\/p>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">One easy way she does this is by switching out her cardio exercises, from running to rowing to cycling. Whichever one she does, she opts for short bursts of intensity where she reaches a heart rate target of about 85% (or a <a data-ylk=\"slk:zone 4 heart rate;elm:context_link;itc:0;sec:content-canvas;\" data-yga=\"{&quot;yLinkText&quot;:&quot;zone 4 heart rate&quot;,&quot;yLinkElement&quot;:&quot;context_link&quot;,&quot;yModuleName&quot;:&quot;content-canvas&quot;}\" href=\"https:\/\/www.businessinsider.com\/vo2-max-test-running-cardio-zones-burn-fat-build-muscle-2025-9?utm_medium=referral&amp;utm_source=yahoocom&amp;utm_medium=syndication&amp;utm_source=yahoo\" rel=\"noopener noreferrer nofollow\" target=\"_blank\">zone 4 heart rate<\/a>) for up to two minutes before recovering.<\/p>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">Besides the fact that good heart health helps support better blood flow to the brain, she said getting out of her comfort zone may help increase brain reserve. &#8220;After exercise, I feel my brain is very sharp,&#8221; she said.<\/p>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">She tries to replicate that sharpness in other parts of her life, too. She said interacting with a lot of different people, whether at work or socially, also <a data-ylk=\"slk:adds novelty;elm:context_link;itc:0;sec:content-canvas;\" data-yga=\"{&quot;yLinkText&quot;:&quot;adds novelty&quot;,&quot;yLinkElement&quot;:&quot;context_link&quot;,&quot;yModuleName&quot;:&quot;content-canvas&quot;}\" href=\"https:\/\/www.businessinsider.com\/brain-healthy-habits-a-neurologist-swears-by-2026-7?utm_medium=referral&amp;utm_source=yahoocom&amp;utm_medium=syndication&amp;utm_source=yahoo\" rel=\"noopener noreferrer nofollow\" target=\"_blank\">adds novelty<\/a>.<\/p>\n<div class=\"col-fullbleed mb-4 bg-marshmallow pb-5 dark:bg-ramones md:invisible md:mb-0 md:h-0 md:overflow-hidden md:pb-0\">\n<p>Advertisement<\/p>\n<div class=\"flex w-full flex-nowrap justify-center\">\n<div class=\"flex\" id=\"_R_349bmap4luaiv5tmtbH1_\">\n<p>Advertisement<\/p>\n<style type=\"text\/css\"><![CDATA[#_R_349bmap4luaiv5tmtbH1_ { display: none; }\n@media screen and (max-width: 767.95px) {\n        #_R_349bmap4luaiv5tmtbH1_ { display: flex; }\n        iframe { max-width: 100vw; }\n      }]]><\/style>\n<\/div>\n<\/div>\n<\/div>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">&#8220;Anytime you&#8217;re talking to someone, you&#8217;re exposed to new thoughts, new ideas, new language,&#8221; she said. &#8221; That in itself offers connectedness, which also can help the brain.&#8221;<\/p>\n<p class=\"mb-4 min-w-0 leading-7 break-words md:leading-8 col-body text-[18px] charcoal-color\">If you enjoyed this story, be sure to follow <a data-ylk=\"slk:Business Insider;elm:context_link;itc:0;sec:content-canvas;\" data-yga=\"{&quot;yLinkText&quot;:&quot;Business Insider&quot;,&quot;yLinkElement&quot;:&quot;context_link&quot;,&quot;yModuleName&quot;:&quot;content-canvas&quot;}\" href=\"https:\/\/profiles.yahoo.com\/brands\/business-insider\/\">Business Insider<\/a> on Yahoo.<\/p>\n<\/div>\n<script async=\"async\" data-cfasync=\"false\" src=\"https:\/\/pl30214220.effectivecpmnetwork.com\/9ab3d4df8a7e1a6171e16ddbf732cc19\/invoke.js\"><\/script>\r\n<div id=\"container-9ab3d4df8a7e1a6171e16ddbf732cc19\"><\/div>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Dr. Kellyann Niotis, a preventive neurologist, follows a few habits to reduce her Alzheimer&#8217;s risk. She said hydration and a diet rich in omega-3s and antioxidants helps maintain cognitive function. Strength training and challenging cardio also have downstream positive effects on the brain. When Dr. Kellyann Niotis first started studying neurology, she remembers learning about&#8230;<\/p>\n","protected":false},"author":1,"featured_media":18077,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/s.yimg.com\/lo\/mysterio\/api\/41b4d505339e5e6fe0edbd405c0b18124b6048215d123cb18bfb7edf61e6c35c\/lightyear_networkapi\/resizefill_w1200;quality_80;format_webp\/https:%2F%2Fmedia.zenfs.com%2Fen%2Fbusiness_insider_consolidated_articles_886%2F211d27bbf347b41a8f67bd95fbb6095c","fifu_image_alt":"","footnotes":""},"categories":[18],"tags":[],"class_list":["post-18076","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-real-trending-viral-news"],"brizy_media":[],"_links":{"self":[{"href":"https:\/\/usnews-14267fa.ingress-comporellon.ewp.live\/index.php?rest_route=\/wp\/v2\/posts\/18076","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/usnews-14267fa.ingress-comporellon.ewp.live\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/usnews-14267fa.ingress-comporellon.ewp.live\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/usnews-14267fa.ingress-comporellon.ewp.live\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/usnews-14267fa.ingress-comporellon.ewp.live\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=18076"}],"version-history":[{"count":0,"href":"https:\/\/usnews-14267fa.ingress-comporellon.ewp.live\/index.php?rest_route=\/wp\/v2\/posts\/18076\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/usnews-14267fa.ingress-comporellon.ewp.live\/index.php?rest_route=\/wp\/v2\/media\/18077"}],"wp:attachment":[{"href":"https:\/\/usnews-14267fa.ingress-comporellon.ewp.live\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=18076"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/usnews-14267fa.ingress-comporellon.ewp.live\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=18076"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/usnews-14267fa.ingress-comporellon.ewp.live\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=18076"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}