Try This: 3 exciting studies about brain health (with specific action items)

If you’re serious about protecting your brain like I am, today’s newsletter is for you. 

I recently interviewed Louisa Nicola (brain health expert and neurophysiologist) about three really exciting things you need to know about when it comes to protecting your brain. 

The interview comes out on August 6, but it was such a good conversation that I had to give my Try This audience a sneak peek of a few of the studies we covered!

Today, high level: 

• Want a sharper brain? Make sure to train this key muscle! 

• The vitamin that can lower your risk of developing dementia

• Why you need to be serious about air quality when it comes to the brain

Let’s jump in!

Strong Legs = Better Brain 

Can strong legs keep your brain young? A 10-year study on 324 healthy women (twins aged 43–73) says yes! 

Researchers measured participants’ leg power (how forcefully their legs could push on a machine) and tracked their thinking skills over a decade.

Even after accounting for things like age, lifestyle, heart health, and IQ, women with stronger legs at the start had less cognitive decline 10 years later.

Wow! Wow!

Now, remember these were identical twins. What was super fascinating about this study is that the twin with better leg power not only kept sharper thinking skills but also had more gray matter in the brain—a sign of healthier brain aging. 

Interestingly, simply reporting “I’m active” didn’t show as strong a connection. It seems muscle power, not just activity, plays a key role.

Powerful legs mean more than just having nice, toned legs, by the way. They’re linked to better blood flow, stronger nerves, and a healthier brain. 

Don’t know where to start? Try exercises that build strength and power, like squats, lunges, or step-ups, or even try those machines at the gym!

The Sunshine Vitamin That Staves Off Dementia

You know that I’m really diligent about taking my vitamin D supplement because the benefits are undeniable.

Here’s some additional evidence to show that it could help ward off dementia!

An observational study looked at 12,388 individuals over about 10 years (the average age of participants was 71). They looked at who was already taking vitamin D supplements and who wasn’t.

The result? People taking vitamin D had a 40 percent lower risk of developing dementia than those who didn’t. 

Even better: those with normal cognition at the start saw the biggest benefit (about a 56 percent reduction), while people with mild cognitive impairment still saw a solid 33 percent drop. 

Women seemed to benefit more than men, and noncarriers of the APOE ε4 gene did better than carriers.

But get this: even APOE ε4 carriers saw a 33 percent risk reduction, which is huge! This was really good news for me since I have one copy of the gene. 

I take about 2,000 IU of vitamin D daily, and I bump up to 5,000 when I’m fighting off a cold or virus, not sleeping well, or traveling. I try to keep my blood readings of vitamin D between 40nmol/L and 60nmol/L based on my personal review of all the guidance.

My best advice is to test, don’t guess, when it comes to vitamin D. You want to know your baseline because you might need higher or lower doses depending on your numbers, but most experts agree that pretty much everyone can benefit from about 2,000 IU per day. 

Please Start Using an Air Filter to Protect Your Brain 

Here’s a good reason to invest in an air filter. 

A meta-analysis studied 340,000 people across Asia, tracking their exposure to pollutants like PM2.5 (particulate matter 2.5 micrometers or less in diameter, found in air pollution) and nitrogen dioxide using satellite-based estimates and adjusting for age, smoking, BMI, etc.

What they found is that higher levels of pollutants not only cause inflammation and oxidative stress, but they can also increase the risk of heart disease, cancer, and even cognitive decline. 

Louisa explained that our vascular health is 100 percent tied to our brain health. Vascular issues set the stage or are a precursor for developing diseases of the brain like dementia. 

As I’ve heard many experts say, “What’s good for the heart is good for the brain!” 

Since pollution seems to target overall inflammation in the body (like in the heart and the brain), one of the best things we can do for ourselves is filter our indoor air. 

Indoor air can be 100x more polluted than outdoor air. So, here’s my advice:

1. Get a high-quality HEPA filter if you can (my favorite is AirDoctor).

2. Change the filters often. So many people forget to change the filters, which can get really dirty and make the filter less effective.

3. Make sure to open your windows when cooking!

Concluding Thoughts 

This was just a sneak peek of the full conversation between Louisa and me, where she shares her best tips for protecting your brain at any age. 

But I had to give you some things you can start on today based on these studies. 

1. Start working on your leg strength. 

2. Get your vitamin D levels tested and start supplementing if necessary. 

3. Get an air filter, especially if you live in an urban area like I do.

Also, check out Louisa’s social media and her Substack for more brain health tips. I follow her regularly and have learned a ton! 

See you next week, 
Dhru Purohit