From there he moved to Arizona where he taught at the University of Arizona in Tucson, before getting a masters degree in health policy and administration and running the local hospital. In 2002, President George W Bush nominated him to be Surgeon General of the US – “the biggest practice in the world”, he laughs, which really crystallised his belief in “absolute science” as the answer to health care questions.
So how do these experiences translate into a 30-day plan to build and protect our brains into old age? “I worked with so many patients with head injuries, victims of stroke, or ageing seniors with dementia, and although I saw many medics trying to teach people how to stay physically fit longer, no one was addressing cognitive fitness.”
After talking to scientists across the country, Dr Carmona decided that improving the health of your brain was “realistic and viable”, and that if you adhere to his programme, you can expect to see the “beginning of a transformation in a month”. This isn’t an absolute goal, he points out, but the chance to “maximise the opportunity for the brain to stay young – the start of a journey”.
First, he explains, you have to understand the science, especially the concept of neuroplasticity. “We used to think that nerve damage and decay in the brain were irreversible but we now know that you can start learning the piano at 90. We can scan the brain and see new connections being made. So there is no reason – or excuse – not to try.”
The same is true of memories, he explains. “We think we are becoming more forgetful, but we don’t lose memories. Instead, we lose the capacity and speed required for retrieving them.” By improving the communication network in the brain – the neurotransmitters, chemical messengers sent between neurons – we can protect our memory and retain our ability to think clearly and quickly.
So how can we build cognitive ability that will stay with us until the end? Dr Carmona thinks we need to improve both brain structure and function if we are to stave off decline. “It’s never too late or too early to heal the brain from damage inflicted by a poor diet, poor health, or even physical injury like concussion.”
The main challenges are not surprising: our genes (the gene ApoE4 is most notably a risk factor for Alzheimer’s); cholesterol, which can fur up the tiny arteries in the brain; free radicals, which damage neurons and can cause cell death; high blood pressure, which can lead to stroke; or inflammation – lower levels are associated with better cognitive health.
Lastly, there is the Type 2 diabetes connection – doctors have found that insulin resistance is related to poor performance on memory tests. Some doctors are even calling Alzheimer’s disease Type 3 diabetes.
The first area of change, Dr Carmona suggests, is around stress. “Learn to reduce stress and anxiety by changing behaviour. Resilience is an important part of brain health.”
Looking after the body is next: we need to reject toxic environments by limiting our exposure to air pollution, plastics, pesticides, heavy metals and chemical-based home products such as air freshener.
The programme also suggests avoiding toxic foods – those that are commercially prepared or which contain antibiotics and hormones (such as non-organic meat). Food should be washed, and weekly saunas can help you sweat out toxins through your skin.
And it is important to eat positively, explains the doctor. Aim for foods high in whole grains and lean proteins; eat regularly but not in large amounts. Coffee is a must for its antioxidant properties, soup stops you overeating and adding cinnamon liberally to food is great for stabilising blood sugar levels.
Exercise is just as crucial, though, and can reverse poor brain health, says the doctor, as it actually wakes up dormant cells and stimulates them to make new neurons and improve memory. He works out “five or six times a week”. The plan recommends a combination of aerobics or cardiovascular exercise, muscle strength conditioning, flexibility and balance work.
Lastly, include a spiritual element – whether you choose meditation, mindfulness or contemplation.
His own physical health “age” is “mid-30s”, Dr Carmona estimates. “I have a resting heart rate of 52 beats per minute, blood pressure of 112/68, weigh 185lb and have the same low cholesterol as when I was 25. I take no medicines – just a multivitamin with added omega 3 oil.
“I stay away from processed food and eat plenty of vegetables. Of course, I’ll eat a slice of birthday cake now and then, and I have to work out harder to maintain what I have, but basically, I practise what I preach.”
One day at a time: Dr Carmona’s 24-hour plan for good brain health
7am Before you get up, be grateful – remember there is something bigger and broader in life than just you. Meditate for 20 minutes.
7.30am Work out for 30 minutes – choose from cycling at 10mph, walking at 4mph; or something you enjoy like trampolining or callisthenics.
8am Breakfast. Choose a high-protein and antioxidant-rich start to the day such as a spinach and tomato frittata, plus a handful of blueberries. Drink a cup of coffee, and brush teeth well. Make sure you have a bowel movement (for detoxifying) – drink lots of water throughout the day to help.
11am Take a brain gym-break for 20 minutes. Spend time learning a new language or reading challenging fiction.
12.30pm Eat a light lunch such as quinoa and white-bean soup, with lots of vegetables. Remember the Japanese principle of Hara hachi bu – eat until you’re 80 per cent full.
3pm Mindfulness exercise – taking 20 minutes out to refocus now can help re-energise for the rest of the day.
7pm Supper. Enjoy a protein-rich meal like sesame-crusted salmon teriyaki – sesame seeds are an important source of vitamin B, necessary for brain health.
8pm Turn off all electronics and unwind. Socialise with friends. Try one of the plan’s de-stressing tips like getting outdoors for a gentle walk before bed.
11pm Clean teeth and practise a five-minute deep breathing exercise.
12pm Get at least seven hours of uninterrupted sleep to reset your brain.
Canyon Ranch’s 30 Days to a Better Brain by Dr Richard Carmona (Atria Books, $ 25) is available from Telegraph Books for £15.99, plus £1.95 p&p. Call 0844 871 1514 or visit books.telegraph.co.uk
Meet the man who can aid your brain dwell longer
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