Brain Health: Dr. Kevin Lees of The Joint Chiropractic on 5 Lifestyle Habits That Support Cognitive
Reviewed by: Dr. Kevin Lees, D.C.
Original article published by Medium, August 5, 2024, on Brain Health: Dr Kevin Lees of The Joint Chiropractic On 5 Lifestyle Habits That Support Cognitive Well-Being
In a world inundated with distractions, constant connectivity, and a plethora of information, our cognitive well-being has never been more crucial. Amidst the clamor, how do we nurture our minds, keep our focus sharp, and cultivate habits that promote mental clarity? The right lifestyle habits can be the cornerstone to maintaining and even enhancing our cognitive abilities, ensuring not just longevity but also the quality of our mental faculties. As a part of this series, I had the pleasure of interviewing Kevin Lees.
After spending more than two decades as a chiropractor in-clinic, Kevin Lees, D.C. joined The Joint Corp. as Manager of Auditing and Quality in 2020 and was promoted to Director of Chiropractic Operations in 2023. Dr. Kevin earned his Doctor of Chiropractic degreee from Cleveland University-Kansas City, in 2000.
Thank you so much for doing this with us! Before we start, our readers would love to “get to know you” a bit better. Can you tell us a bit about your childhood backstory?
I’m originally from Columbus, Ohio, and grew up playing a variety of sports. In middle school, I started wrestling and ended up with a lower back injury that sidelined me. Most kids aren’t familiar with the type of lower back pain many adults endure, and it was surprisingly painful. My mother, a nurse, took me to see her chiropractor. The exam and initial adjustment were worse than I feared, and I was very nervous to return. But within a few visits, my back pain decreased tremendously, and I was back on the team.
The same situation occurred the very next year, and I was the first one in the car waiting for my mom to take me to our chiropractor. Around this time, schools started asking pre-teens to pick a career and find a professional to shadow. My chiropractor loved his job, and he was the only doctor I looked forward to seeing. From that time on, I didn’t consider another profession and graduated from Cleveland University-Kansas City with my chiropractic degree in 2001.
In 2010, I worked in a variety of offices and came across a new concept in chiropractic care that offered convenience, affordability, and simplicity. The Joint Chiropractic, which was a small concept at the time, seemed like the answer to what many patients and chiropractors were looking for. The Joint now has over 950 clinics and is located in over 40 states.
Is there a particular book, podcast, or film that made a significant impact on you? Can you share a story or explain why it resonated with you so much?
The most recent book I’ve read that is impactful and timely is “The Subtle Art of Not Giving a ****” by Mark Manson. While the title is a bit crass, the ideas behind it are very important and speak to mental well-being. The book is not about going through life without caring, but about choosing what you care about and choosing your values wisely. Happiness comes from what you prioritize in life. Choosing to avoid problems and prioritizing values based on the opinions of others will never bring happiness. Embracing life’s difficulties and solving problems allows you to grow as a person and, as a side effect, become happier and a better person.
Today, there is so much focus on what you have and how you compare to others. Too much attention is given to what you need to achieve to eventually be happy, or trying to convince yourself that you are happy with positive motivation. Accepting that bad things happen, taking responsibility, and focusing on problems that you can control is the path for many who may be struggling to find happiness in their marriages, careers, and life goals.
Let’s now talk about lifestyle habits that support cognitive well-being. Are there specific foods or diets that have been scientifically shown to enhance cognitive functions?
Several studies link certain types of food to cognitive function. Some of the most recommended foods are fatty fish, coffee, green tea, and berries that have high amounts of flavonoids, such as blueberries, certain nuts, especially walnuts, Brazil nuts, almonds, and dark leafy green vegetables. Even some food additives like turmeric, saturated fats, and oils have been shown to be beneficial.
Nootropics are an up-and-coming class of drugs and supplements that claim to support cognitive function and memory. While there is still a lot to learn, many groups claim that certain herbs, fungi, and medications have positive effects on memory and clear thinking.
What are your thoughts on the importance of movement and exercise in the context of cognitive decline? How do different forms of exercise, such as aerobic vs. strength training, influence cognitive well-being?
Exercise plays a huge role in cognitive decline and has been associated with not only brain function but also structural changes in the brain. Some objective findings include increased blood flow and increased grey matter. Increased neuroplasticity has been shown with increased exercise, which is the ability of the brain to adapt to different experiences. Physical activity, or exercise, has also been shown to have a large role in mental health, improving mood and reducing depression.
There is still a lot to learn about which types of exercises are best for cognition. Initially, aerobic exercises, like walking or running, were thought to benefit the brain because increased lung and heart activity affected blood flow. However, more recent studies have shown that exercises not associated with aerobic activity, like yoga and tai chi, also improve cognitive function. There has also been some evidence to link outdoor exercise as a potential improvement over indoor exercise.
Can mindfulness practices or meditation offer measurable benefits to cognitive health?
Mindfulness practices and meditation have been shown to have many benefits for cognitive health. Stress and rumination can decrease, while memory, focus, and cognitive flexibility may improve. Practices like yoga and tai chi may pull benefits from both mindfulness and exercise and be more practical for our older population. Mindfulness practices have also been shown to improve focus in children and adults diagnosed with ADHD.
How does the quality and quantity of sleep correlate with cognitive performance and long-term brain health?
Loss of sleep affects many areas of a person’s health, especially when it accumulates over time. Stress hormones increase, which may also aggravate other health concerns. Sleep deprivation can make it harder to make decisions and process information, and it can become more difficult to focus and remember things. Sleep deprivation can also cause irritability and increased frustration. Over time, there is an increased risk of depression, anxiety, and even dementia.
How do social connections and interpersonal relationships influence our cognitive well-being?
Social interactions stimulate the brain in problem-solving, attention, and support stress reduction. Some studies have shown that those who are in a marriage or relationship have a slower cognitive decline with aging than those who are not, especially among women. Empathy and compassion have been shown to have measurable effects on patients recovering in hospitals. It is thought that both a diverse social community and personal relationships may have protective measures against cognitive decline.
What role do lifelong learning and continuous mental stimulation play in maintaining optimal cognitive health?
Learning and mental stimulation play a role in neuroplasticity, which is the formation of new connections between brain cells. It may also help with restoring or protecting the insulation of nerve cells, called myelination, which naturally decreases with age. All of this may protect the brain from cognitive decline. It was once thought that developing minds halt or slow once a person becomes an adult, but it has been shown that neurogenesis, or the production of new neurons, continues throughout life.
Here is the central question of our discussion. What are your five favorite lifestyle habits that proactively support cognitive well-being? Please share a story or an example for each, if you can.
- Exercise: This is a broad category, and exercise is different for everyone. For some, exercise may be 2–3 hours a day, 6–7 days a week. For others, exercise may be a 15-minute walk during their workday to clear their head. Exercise has many health benefits, but one of the best is stress relief and improving mental focus. Our lives can be inundated with information, from meetings to spreadsheets to emails. The advancement in technology makes us available almost any time and anywhere to work issues or even family problems. Taking time to break away from that not only reduces tension and stress but also makes you a better decision-maker and critical thinker to address all the challenges that occur throughout the day.
- Eat Well: A good diet is more than staying away from doughnuts (which are delicious, by the way). It’s eating whole foods that are cooked well with natural ingredients. Overly processed food can have detrimental effects on your metabolism and your hormones, which can also affect your cognitive health. Spikes in insulin can cause tiredness and loss of focus. Caffeinated drinks often come with loads of sugar or sugar substitutes, which also have negative long- and short-term effects. Improving your diet is not easy, not cheap, and takes time to prepare. But in a short time, the positive effects are noticeable. You have more energy, sleep better, and think clearer throughout the day. The crutches you reach for, like energy drinks and other stimulants, become unnecessary.
- Get a Good Night's Sleep: When we were younger, sleep seemed to get in the way of fun. We could stay out with friends until the early morning, and still make it to work or school a few hours later while squeezing in a “night’s sleep.” Sleep gives your body and mind a chance to heal, re-energize, and reset. Even for those who get to bed at a respectable time, if you aren’t sleeping well, your body will soon see the effects. If you wake up tired, sore, or feel foggy throughout the day, you may not be getting the sleep you think you are. Make sure your bedroom is conducive to sleeping. Don’t watch TV in bed, keep the temperature cool enough, keep the room dark, and avoid electronics that give off light. Stick to a sleeping schedule so your body regulates when it’s time to sleep and wake up. Make sure you are breathing well and support your body properly with a good mattress and pillows.
- Limit Social Media: Anxiety and social awkwardness are becoming the norm for some demographics. While the cause isn’t completely known and may have many factors, social media may have a part in the blame. Humans crave interaction and relationships; living life through social media has become a substitute for this because some view it as easier, safer, and more convenient. Some studies show social media contributes to reward centers in the brain, which are quick endorphin wins but may not contribute to overall happiness. As mentioned before, social interaction and relationships may protect the brain from cognitive decline.
- Get Adjusted: Your nervous system affects all areas of your body; chiropractic care seeks to optimize the movement of the spine to remove interference with the nervous system. Chiropractic care is widely used as an alternative to pain medication and other drugs, which are known to affect cognitive function. Movement of your spine is also responsible for up to 90% of the nutrition your brain receives! Chiropractic care is one of the safest forms of healthcare and may reduce stress and pain and improve quality of life.
Are there any proven techniques or habits that can help protect against age-related cognitive decline?
Because there are many reasons for cognitive decline, there unfortunately isn’t a blanket approach. Some cognitive decline may be a natural part of aging, and eating the right foods, exercising, and engaging in social connections and mental stimulation may slow a person’s cognitive decline.
In your professional or personal experience, what can be done to delay cognitive decline if the genetic predisposition is there?
Making sure a person is healthy and happy would be my first step. Addressing nutrition, sleep habits, and support from family and friends. Cognitive decline can often be associated with other symptoms, including irritability, depression, and distancing themselves socially. Getting active physically and socially has far-reaching benefits, including mental health.
Is there a person in the world whom you would love to have lunch with, and why? Maybe we can tag them and see what happens!
Joe Rogan would be a good choice for me. I appreciate that he’s open to a lot of different ideas, and I don’t always agree with his thoughts. But he seems very well-rounded and is open to talking to people of all types. He also has an amazing knowledge of history and current events that allows him to have great discussions with so many experts in different fields.
Thank you so much for sharing these important insights. We wish you continued success and good health!
About the Interviewer: Shawna Robins is an international best-selling author of two books — Powerful Sleep — Rest Deeply, Repair Your Brain and Restore Your Life, and Irresistibly Healthy — Simple Strategies to Feel Vibrant, Alive, Healthy and Full of Energy Again. Shawna is the founder and CEO of Third Spark, an online wellness hub for women over 40 who want to reignite their sleep, reset healthier habits, and re-spark their lives. Shawna is a sleep expert, a hormone health expert, and a National Board-Certified Health and Wellness Coach (NBHWC). She has been featured on many podcasts, including Dr. Mindy Pelz's "The Resetter Podcast", Authority Magazine, Thrive Global, and The Huffington Post. A free download of her latest book can be found at www.thirdsparkhealth.com/powerful-sleep/. You can follow her on YouTube, Facebook, Instagram, and LinkedIn.
About The Joint Chiropractic
The Joint Corp. revolutionized access to chiropractic care when it introduced its retail health care business model in 2010. Today, it is the nation’s largest operator, manager and franchisor of chiropractic clinics through The Joint Chiropractic network. The company is making quality care convenient and affordable, while eliminating the need for insurance, for millions of patients seeking pain relief and ongoing wellness. With 800 locations nationwide and nearly 11 million patient visits annually, The Joint Chiropractic is a key leader in the chiropractic industry. Ranked number one on Forbes’ 2022 America’s Best Small Companies list, number three on Fortune’s 100 Fastest-Growing Companies list and consistently named to Franchise Times “Top 400+ Franchises” and Entrepreneur’s “Franchise 500®” lists, The Joint Chiropractic is an innovative force, where healthcare meets retail. For more information, visit www.thejoint.com.
Business Structure
The Joint Corp. is a franchisor of clinics and an operator of clinics in certain states. In Arkansas, California, Colorado, District of Columbia, Florida, Illinois, Kansas, Kentucky, Maryland, Michigan, Minnesota, New Jersey, New York, North Carolina, Oregon, Pennsylvania, Rhode Island, South Dakota, Tennessee, Washington, West Virginia and Wyoming, The Joint Corp. and its franchisees provide management services to affiliated professional chiropractic practices.
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