Better Sleep, Better Brain: Apple Watch & MIND Diet

Author

Jake Goodman
September 22, 2024

Hi friends!

This week marked my third week living in New York City while rotating at the ABC News Medical Unit for my medical journalism elective.

It’s been a whirlwind, and I’ve got to say—New York is a different beast. Central Park is stunning, and the weather here has been a welcome break from Miami’s humidity. That said, I have so much respect for New Yorkers. Everyday tasks like going to the grocery store feel like you’re suiting up for tackle football. The subway is a shocking experience for me—so many people packed together, it's an entirely new level of energy. I’ll be back in Miami in October!

Now, onto this week's topics—there's a lot to dive into.

1. MIND Diet and Cognitive Decline: What We Can Learn

I had the privilege of reviewing an embargoed study (which means a study not yet released to the public) earlier this week, which was later featured on ABC News. This study highlights the MIND diet’s impact on cognitive decline, and the results are impressive—an 8% reduction in cognitive decline in women who consumed the MIND diet over 10 years - foods like leafy greens, nuts, olive oil, whole grains, lean meat, fish, and berries, while limiting red meat, butter, cheese, and sweets.

For women especially, adhering to the MIND diet showed clear cognitive benefits. I’ve long believed that nutrition plays a pivotal role in reducing dementia risk, and studies like this reinforce my conviction that we should prioritize whole foods—especially those rich in healthy fats and antioxidants. A few years ago, I barely consumed any nuts (with the exception of peanut butter) and studies like this are the reason why I’ve incorporated olive oil and nuts into my daily routine while cutting back on ultra-processed foods and red meats.

For more details about the MIND diet and this study, check out the study here.

2. Breaking News on Overdose Deaths—And a Milestone for Me!

I’m thrilled to share that this week I co-authored a piece on ABCNews.com about good news in the world of overdose deaths (they are dropping!). This was one of my first official published articles as a doctor.

Peep the author name!

The research shows a continued decline in overdose deaths, now at the lowest level in three years. Public health efforts focusing on harm-reduction, such as widespread availability of Narcan (naloxone) and needle exchange programs, are proving effective.

Narcan, which reverses opioid overdoses, is a game-changer in saving lives. These initiatives highlight how policy can directly affect health outcomes. Let’s not celebrate too soon though. We have a LONG way to go. This drop offers hope that we’re moving in the right direction. We need to continue investing in harm reduction strategies and supporting those affected by substance use.

Narcan. Available over the counter.

3. Apple Watch and Sleep Apnea Detection: A Game-Changer?

In tech news, Apple has taken another leap with the upcoming feature for their Apple Watch—detecting obstructive sleep apnea (OSA). OSA is far more common than people realize, affecting millions of people, many of whom are undiagnosed. Symptoms include loud snoring, gasping during sleep, daytime fatigue, and difficulty concentrating. I treat many patients with OSA and getting the diagnosis and treatment for this condition is LIFE CHANGING.

This new tool could help identify undiagnosed cases and prompt people to seek treatment earlier. Untreated OSA can increase the risk of heart disease, stroke, and diabetes, so catching it early is crucial. However, while this new tech is promising, it’s important to note that diagnosis will still require follow-up with healthcare professionals.

If you suspect you might have sleep apnea, talk to your doctor and consider undergoing a sleep study. Early detection and treatment can make a huge difference in quality of life.

For more on this story, check out the article here.

Thank you for reading, and I’ll catch you next week!

Jake

Sources for this week:

Disclaimer: These emails do not assume a doctor-patient relationship, and my information is not intended to substitute for medical advice. I offer science-backed educational information aimed at empowering you to live your best life. Always consult your personal doctor before starting any treatment. My views and opinions are my own and do not reflect the views of my employer. My newsletter will always be free.