Latest news with #SarahdelaTorre
Los Angeles Times
31-03-2025
- Health
- Los Angeles Times
Think Young: 10 Timeless Habits to Keep Your Brain Sharp and Youthful
At this very moment (yes, even as you scroll through this), your brain is pulling off a quiet, awe-inspiring feat. It's adapting, reconfiguring, making new connections, and letting go of the ones it no longer needs. This remarkable ability is called neuroplasticity, and it's the behind-the-scenes magic that helps us learn, grow, and stay mentally nimble as we age. The best part? You don't need a PhD in neuroscience or fancy lab equipment to take advantage of it. With just a few thoughtful daily habits, you can help your brain stay sharp, resilient, and adaptable for years to come. Not long ago, most scientists believed our brains stopped changing after childhood. But turns out, that theory didn't stick. Research has since proven that the brain remains malleable throughout our lives. It's constantly reshaping itself based on how we use it — creating new pathways, trimming away ones we don't need, and even growing new brain cells, in a process known as neurogenesis. This flexibility is what allows us to learn new skills, recover from setbacks, and regulate our emotions. Supporting neuroplasticity isn't just about improving memory — it's about helping your brain stay strong, sharp, and responsive, no matter your age. Whether you're learning a new language, picking up the ukulele, or trying your hand at pottery, engaging in unfamiliar activities helps forge fresh neural pathways and strengthens existing ones. Try this: Set a goal to try something new every few months. It doesn't have to be big; even watching a short documentary on a topic you know nothing about can spark new brain activity. Your brain thrives on novelty and complexity. Games like crosswords, Sudoku, chess, or even the occasional riddle give your mind a structured workout and encourage greater cognitive flexibility. Even switching up your routine, like taking a different route to work or using your non-dominant hand, can give your brain a gentle jolt. Try this: Dedicate 15 minutes each day to brain-stimulating activities. Yes, brushing your teeth with your non-dominant hand totally counts. Exercise isn't just good for your heart, it's one of the most powerful tools we have to support neuroplasticity. Aerobic movement, in particular, increases levels of a brain-nourishing protein called brain-derived neurotrophic factor (BDNF), which supports the growth and maintenance of neurons. 'Several studies have shown that physical activity is one of the most effective ways to boost brain health,' says Dr. Sarah de la Torre, who has over 24 years of clinical experience helping women find hormone balance and optimal wellness. 'Exercise increases blood flow to the brain, which keeps the neurons healthy, and can even promote the growth of new neurons.' She adds that a recent study showed that physical exercise appears to boost brain adaptability by increasing BDNF, which is important in neuroplasticity in parts of the brain responsible for the control of our muscles and balance. And no, you don't need to run marathons to reap the benefits. 'Even a 30-minute walk a few times a week can yield significant results,' she says. 'For some women in perimenopause and menopause, it can feel overwhelming to start exercising as they don't know where to begin, but even simple activities like brisk walking, swimming, yoga, or strength training can contribute to cognitive health.' Try this: Aim for 150 minutes of moderate aerobic activity each week. Brisk walks, swims, and cycling all count. Sleep isn't a luxury — it's a non-negotiable for brain health. During deep sleep, your brain consolidates memories, clears waste, and reinforces neural connections. When you're skimping on sleep, those essential processes get disrupted. Lack of quality sleep has been linked to impaired memory, emotional imbalance, and long-term cognitive decline. Try this: Create a calming nighttime routine. Dim the lights, put away screens, and aim for 7 to 9 hours of restorative sleep. A nutrient-dense diet lays the foundation for healthy brain function. Omega-3 fatty acids, antioxidants, and anti-inflammatory foods have all been linked to improved cognition and greater neuroplasticity. 'Nutrition is the foundation of all our health, and that absolutely includes our brain health,' says Dr. de la Torre. ' Certain nutrients are particularly beneficial for cognitive function.' Her go-to approach? Eat a Mediterranean-style diet rich in healthy fats, fish, leafy greens, and berries. 'Antioxidants found in dark leafy greens and fruits like blueberries also play key roles in supporting brain function,' she says. Just as crucial? 'Reducing or eliminating substances that are toxic to the brain, including alcohol.' Try this: Stock up on wild salmon, walnuts, olive oil, avocados, spinach, and berries. And maybe (at least try to) skip that third glass of wine. Chronic stress floods the brain with cortisol, which, over time, can damage the hippocampus, the part responsible for memory and learning. Daily stress relief isn't indulgent; it's essential. Mindfulness, meditation, writing in a journal, taking nature walks- whatever helps you slow your roll can help soothe the nervous system and protect your mental clarity. Try this: Start small. Just 10 minutes of deep breathing or guided meditation a day can make a difference. Loneliness isn't just a mood, it's a brain health risk. Social engagement stimulates regions of the brain linked to memory, decision-making, and emotional regulation. 'Social engagement is a vital component to maintaining cognitive health and can slow cognitive decline,' Dr. de la Torre explains. People with good social connections, such as involvement in group activities or weekly interactions with friends and family, are more likely to have enhanced cognitive function and better emotional well-being, Dr. de la Torre explains. She adds that social support is especially meaningful during life transitions. 'Community support has been shown to help women improve their menopause symptoms and achieve their goals above and beyond what they can do alone.' Try this: Text that friend. Join the book club. Plan weekly catch-ups with people who bring you joy. Meditation isn't just trendy, it can be transformative. Studies show mindfulness practices can reduce stress, improve memory, and even positively alter brain structure. Try this: Start with five minutes of focused breathing each day. Apps like Headspace or Calm make it easy to build a habit. We're surrounded by sneaky saboteurs — from air pollutants and pesticides to ultra-processed foods and excessive alcohol. Over time, exposure to these toxins has been linked to cognitive decline and neurodegeneration. Try this: Use a water filter, opt for organic produce when possible, skip ultra-processed snacks, and cut back on booze. Used wisely, tech can be a powerful tool for cognitive health. 'Brain training apps and similar tools have been shown to improve memory, aid problem-solving skills, and increase processing speed — especially in older adults,' says Dr. de la Torre. Her favorite picks? 'Lumosity is a great brain memory game, or Wordle,' she adds. 'They're great games for fun brain play.' Try this: Incorporate brain-boosting games into your routine, but balance screen time with analog activities and digital detox moments. Here's the thing: cognitive decline isn't a guaranteed part of aging. Yes, the brain changes over time, but how it changes depends largely on the choices you make today.
Los Angeles Times
31-03-2025
- Health
- Los Angeles Times
The Graceful Mind: How Women Can Rewire Their Brains in Midlife
Let's start with a truth bomb: your brain is not broken. If you've ever found yourself wandering into a room and forgetting why or rereading the same paragraph for the fourth time, you're not alone. For many women navigating perimenopause and menopause, brain fog and forgetfulness aren't failures — they're part of the hormonal shift. According to Respin Health Clinical Lead Dr. Sarah de la Torre, 'Sixty million American women are navigating menopause symptoms at this very moment.' But here's what's often left out of the conversation: this isn't a story about decline — it's about evolution. Because within the hormonal noise is a powerful scientific truth that's often overlooked: neuroplasticity. We tend to reduce menopause to hot flashes and night sweats, but the brain is undergoing just as many changes as the body. According to findings published in New Scientist, perimenopause alters brain energy levels, white matter connectivity, and estrogen activity in the hippocampus — the part of the brain that helps us learn and remember. These neurological shifts influence sleep, decision-making, and emotional regulation. Dr. de la Torre explains that these hormonal shifts typically include progesterone dropping first, which can lead to sleep issues, mood swings, increased anxiety, and changes in a woman's period. She further notes that fluctuating estrogen levels follow, impacting mood, sleep, joint pain, and yes — cognition. Research from the National Institutes of Health also notes that estrogen plays a protective role in memory and learning. As estrogen levels decline, some women experience temporary dips in mental clarity. Neuroplasticity is your brain's built-in ability to adapt, reorganize, and form new connections throughout life. 'Neuroplasticity offers a way for maintaining or even improving cognitive health during perimenopause and menopause and beyond,' says Dr. de la Torre. 'The brain has a lifelong ability to reorganize itself and form new neural connections and strengthen existing ones as it responds to new experiences.' That means your brain isn't simply enduring menopause—it's responding to it. And with the right tools, you can actively support that process. Let's start with movement. Physical activity stimulates the release of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and protection of brain cells. A brisk walk or morning stretch may feel simple, but it's helping your brain rewire and stay sharp. 'Exercise increases blood flow to the brain, which keeps the neurons healthy, and can even promote the growth of new neurons,' says Dr. de la Torre. Next up: sleep. It's more than just rest; it's neurological restoration. 'Sleep is essential for memory consolidation and overall brain function,' she says. During deep sleep, your brain cleans out toxins, strengthens synapses, and builds memory. And while menopause may interfere with that rest, establishing sleep hygiene habits — like screen-free evenings or mindful wind-down routines — can help you reclaim it. Nutrition also plays a starring role. Omega-3 fatty acids, antioxidants, healthy fats, and leafy greens all nourish your brain. 'Nutrition is the foundation of all our health, and that includes our brain health,' notes Dr. de la Torre. But brain support isn't just physical; it's mental and emotional, too. Challenging your brain with new skills, books, or even brain-training apps builds resilience. And staying socially connected protects cognitive function just as powerfully. People with good social connections are more likely to have enhanced cognitive function and better emotional well-being, Dr. de la Torre explains. And when it comes to stress? It's a memory killer. Chronic stress shrinks the hippocampus, but mindfulness, breathing exercises, and small daily rituals can help buffer the brain from burnout. Aging isn't a neurological sentence, it's a new chapter. One where you get to rewire your mind for clarity, curiosity, and strength.
Yahoo
05-02-2025
- Health
- Yahoo
Scouted: I Tried Bon Charge's $2,000 Red Light Therapy Blanket—Here Are My Thoughts
Scouted selects products independently. If you purchase something from our posts, we may earn a small commission. Red light therapy is one of wellness' trendiest, buzziest modalities at the moment, but unlike a lot of viral products, it's the furthest thing from a gimmick or flash-in-the-pan trend. In fact, the multi-faceted benefits of red light therapy to humans are supported by decades of scientifically significant research, thanks to early experiments conducted by NASA in the '80s and '90s. From accelerated wound healing to reducing fine lines and wrinkles, red light therapy has a lot to offer. Red light therapy face masks have been clinically proven to address a number of skincare issues due to their regenerative and collagen-boosting properties, but what if you could extend those facial benefits to the entire body? Thanks to Bon Charge, you can. Bon Charge's Red Light Therapy Blanket is basically like a full-body LED mask. Imagine a fancy sleeping bag lined with 660nm red light and 850nm near-infrared light (NIR) inside. If you've ever used an infrared sauna blanket, this is a similar design, but its operation doesn't employ heat, so you will not be sweating (or, at least, not from any artificial heat sources). As I've enthusiastically told anyone interested, uninterested, or just standing nearby or moving too slow to escape my spiel, some of the myriad benefits of red light therapy include improved recovery post-workout, improved sleep, increased energy production, glowing skin, and even weight management. 'For decades, [light] has been researched by scientists who discovered that light in a narrow band of red and near-infrared can safely produce health benefits. The authors of thousands of published peer-reviewed papers believe that this band of light stimulates the mitochondria in your cells to create the energy we need,' Dr. Sarah de la Torre, double board-certified functional medicine practitioner, previously told The Daily Beast. 'Light energy is now being used in various health applications—from wrinkle reduction, hair growth, and wound healing to a reduction of pain and inflammation, as well as an improvement in vaginal wellness and perineal recovery after childbirth,' Dr. de la Torre said. My primary goals in using red light therapy are to improve my skin (lifting redness, softening fine lines, and preventing sagging), reduce inflammation, and accelerate recovery post-workout. Red light therapy sessions in fitness and wellness studios are usually very pricey, and while I love my red light therapy face mask lineup (Omnilux and CurrentBody's are my current go-to's), they obviously only offer benefits to the face. So naturally, when I got the opportunity to try a sample of Bon Charge's Red Light Therapy Blanket, I was and unpacked it before the delivery driver made it back to his truck. My biohacking tech lineup is growing on the daily—I've tried several infrared sauna blankets and domes, along with compression boots and vibration (all of which I love and use at least a few times a week). All that was missing was my championed red light modality. I've been using the blanket for over a month, and while it's certainly a budget killer, spoiler alert, I am obsessed with it. Read below for my full, no details spared, review. The red light therapy blanket, while admittedly quite heavy and a little unwieldy, requires basically zero installation or setup. It's on the rigid side of things, so keep that in mind when considering storage options; you won't fold it up and throw it in your home's comically full closet or corner of unorganized shame. In terms of using the actual red light tech, it couldn't be more fool-proof. You can just slide in like you would into a sleeping bag and power it on with the control. But, despite being so user-friendly, it might be truly idiot-proof this is one powerful red light device. I love that this device can be unzipped and used as two separate mats with a partner if you so choose—though I prefer to keep my sessions solo as a self-care, mindfulness, relaxation, and generally vibing ritual. On my first use, I was extremely sore from an intense leg-day workout. One of the fitness instructors at my gym mentioned that she absolutely swears by red light therapy to accelerate recovery and prevent/reduce post-exercise pains, aches, and soreness. It turned out, she was spot on. After a few hours of lying in the blanket for 20-minute intervals (the manufacturer's recommended time is between five and 20 minutes), I felt significantly better and was able to make my workout the following day despite severe 'jelly legs' when I first laid down. Now that I've been using the blanket consistently for over a month, I've noticed how much the quality and duration of my sleep have improved. In fact, I have the Oura Ring and Eight Sleep stats and graphs to prove it. Unsurprisingly, I've also noticed my skin looks more even and less flaky. I look forward to seeing an improvement in the discoloration, fine lines, and crepey skin on my neck and decolletage as I continue to use it.
