On October 11, EdSurge Podcast released a podcast with Dr. James Goodwin, Director of Science and Research Impact at the Brain Health Network and professor in the Physiology of Ageing at Loughborough University, United Kingdom. James Goodwin gained his BA in Biology in 1971, MS in Human Biology in 1985, and PhD in Physiology of Aging in 1999. He is an international speaker and has been a member of such expert bodies, as the United Nations Research Agenda for Ageing, the United Nations Digital Health Group, and a UK Ministerial Advisory Group on Research.

In the podcast, Dr. James Goodwin advices on how to keep the brain young by incorporating healthy habits into the daily routine. These actions are so easy to be implemented that everyone can start doing them right now.

1. Practice things that require effort! Dance, learn languages, and play musical instruments

Dr. James Goodwin claims that in order to keep the brain healthy for decades and avoid memory loss and dementia in elderhood, people need to train their brains on a daily basis. The best option to do so is to learn and practice new skills regularly, for instance, by dancing, learning foreign languages, or playing new musical instruments. Such activities as solving crosswords and collecting puzzles are less efficient and might be helpful only when they are difficult and require a lot of effort.

2. Don’t sit down! Study, work and read while standing up

In the podcast, Dr. James Goodwin refers to the research conducted by Dr. James Levine, which revealed that sitting down for a long period of time increases inflammation in the body. Moreover, sitting down decreases blood circulation, so Dr. James Goodwin suggests everyone to follow one simple rule: for each 40-50 minutes spent in a sitting position, walk at least 10-15 minutes. Moreover, 20-30 minutes of active physical activity a day will help to avoid inflammation and brain aging. At Loughborough University, UK, standing desks are appearing so that students can stand up during classes.

3. Mind you eating! Avoid bacteria and junk food

Despite the majority’s expectations, chewing gum helps to supercharge the brain, as it increases cognitive performance and decreases inflammation by killing bacteria, while dark chocolate has nothing to do with the increase of brain activity. Dr. James Goodwin says that he never has snacks and does not eat between the main meals, and advises everyone to do the same.

More than that, Dr. James Goodwin claims that taking care of hearing health is necessary, as prevention of hearing loss positively impacts the avoidance of dementia.

To find out more about brain health, you may listen to the full podcast or read the book Supercharge Your Brain: How to Maintain a Healthy Brain Throughout Your Life (2021) by James Goodwin.