本期节目邀请了华盛顿大学儿科学助理教授汤米·伍德博士，他深入探讨了与年龄相关的认知衰退的复杂性，并探讨了如何通过生活方式选择和环境因素来改善大脑健康、认知功能和慢性疾病。他分享了在与一级方程式赛车手合作中积累的经验，强调了认知功能与适当的需求和训练之间的联系，并解释了如何通过这些手段来提高认知能力。此外，他还深入讲解了痴呆症和神经退行性疾病的不同病理类型，并提出了一种统一的理论，认为大多数痴呆症可以通过生活方式选择和营养状况来预防。节目中还详细介绍了支持认知功能的干预措施和补充剂，并提供了一份全面的头部损伤指南，涵盖了脑震荡和外伤性脑损伤的症状、如何减轻事件后的损伤以及长期管理。

🧠 **认知功能与需求之间的联系：** 伍德博士指出，适当的认知需求和训练可以显著改善大脑功能。他以一级方程式赛车手为例，说明了高强度认知需求下，通过训练和策略可以提高多任务处理能力和反应速度。这意味着，保持大脑的活跃和挑战对于延缓认知衰退至关重要。

🧬 **痴呆症的病理类型和预防：** 伍德博士探讨了不同类型的痴呆症病理，并强调了生活方式选择和营养状况在预防痴呆症中的重要性。他提出，通过控制饮食、运动和补充剂等方式，可以有效降低患痴呆症的风险。他特别强调了降低同型半胱氨酸水平和补充ω-3脂肪酸的重要性。

🤕 **头部损伤的管理：** 伍德博士详细讲解了脑震荡和外伤性脑损伤的症状、治疗和预防。他强调了及时诊断和治疗的重要性，并提供了减轻损伤和促进恢复的建议，包括使用高压氧治疗、补充肌酸、DHA和胆碱等。

💪 **肌肉力量与认知功能：** 伍德博士指出，肌肉力量与认知功能密切相关。保持肌肉力量不仅有助于预防认知衰退，还能提高对痴呆症的抵抗力。他建议通过力量训练等方式，增强肌肉力量，改善整体健康状况。

🧠 **生活方式干预措施：** 伍德博士强调了生活方式干预措施在预防和改善认知功能中的重要性。他建议通过控制饮食、规律运动、保持充足睡眠、减少压力等方式，改善大脑健康。此外，他还推荐了一系列支持认知功能的补充剂，如维生素D、B族维生素、鱼油等。

🧠 **认知功能的评估：** 伍德博士指出，定期进行认知功能评估可以帮助及时发现认知衰退的迹象，并采取相应的干预措施。他建议通过专业的认知测试或一些简单的认知训练游戏，评估自身认知功能，并根据评估结果制定相应的改善计划。

🧠 **认知训练：** 伍德博士强调了认知训练在预防和改善认知功能中的重要性。他建议通过阅读、写作、学习新事物、玩益智游戏等方式，保持大脑的活跃和挑战。他认为，不断学习和挑战自我，可以有效延缓认知衰退，提高生活质量。

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Tommy Wood is an Assistant Professor of Pediatrics at the University of Washington, where he studies brain injury and how lifestyle choices and environmental factors contribute to brain health, cognitive function, and chronic disease. In this episode, Tommy delves into the complexities of age-related cognitive decline and explores interventions to counteract it. Drawing from his experience working with Formula 1 drivers, he highlights the connection between cognitive function and the right type of demands and training leading to improvement. Next, he explores the various theories on the different types of pathology in dementia and neurodegeneration. He makes the case that a large fraction of dementia is preventable through lifestyle choices and nutrient status, and provides an in-depth overview of interventions and supplements that support cognitive function. Finally, he provides a comprehensive overview of head injuries, including concussions and traumatic brain injuries (TBIs), discussing symptoms, how to mitigate damage following an incident, and long-term management.

We discuss:

Tommy’s professional work, unique skill sets, and interests [3:00]; Age-related decline in cognitive function and memory [5:45]; Improving brain function with the right level and type of demand [20:15]; Formula 1 as a model for how to perform under high cognitive demand and how to increase multitasking capacity [31:30]; Advice for the person reaching middle life looking to mitigate cognitive decline [37:45]; Tasks and activities that support and improve cognitive function [45:30]; Neuropathology of Alzheimer’s disease: exploring the role of amyloid and tau proteins [49:30]; Why Tommy believes dementia research funding should be focused on environmental and lifestyle-based risk factors [1:05:15]; Benefits of lowering homocysteine and boosting omega-3’s, and evidence-based supplements that support cognitive function [1:09:00]; A unifying theory of dementia [1:20:45]; How muscular strength can help with both the prevention and survivability of dementia [1:24:15]; Head injuries: comparing concussions against traumatic brain injuries (TBIs), mitigating the damage after an incident, and the long-term management of head injuries [1:29:15]; Is hyperbaric oxygen treatment helpful after a TBI? [1:45:45]; Supplements that aid recovery from a TBI: creatine, DHA, and choline [1:49:30]; Demands faced by F1 drivers, and testing interventions to improve their performance [1:57:30]; and More.

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