Regular exercising can help cognition

Q: Six months ago, I started exercising regularly. I am 52 and, though it might not have turned me into a hunk yet, it seems to be making me smarter — well, at least a bit sharper and less forgetful. Is that possible? — Marc W., Philadelphia

A: Good for you. Regular exercise at any age has enormous benefits for your whole body including the heart, liver, lungs, digestion and endocrine system. But no benefit is more important than the connection between aerobic fitness and cognition.

Studies have shown that when you exercise regularly, you have better mental health and stronger decision-making skills and are less prone to dementia. You also have better neural function and efficiency because exercise-increased blood flow ups “food delivery” of glucose and lipids to the brain and increases available oxygen.

A new study published in Medicine & Science in Sports & Exercise has demonstrated that the link between aerobics and protection of cognition happens to a large degree because of the brain neurotransmitter dopamine. It is produced when you exercise and plays a central role in brain function and cognition.

Q: I’m confused about whether or not eating eggs is risky for heart health. Do I really have to stick with egg whites? — Mary F., Oakland, California

A: We think whole eggs are a risk factor for heart disease, though some nutritionists say otherwise. A 2019 study in JAMA found that each additional halfegg a day is associated with a 6 percent increased risk of cardiovascular disease and an 8 percent increased risk of premature death. One egg contains 186 mg of cholesterol, all in the yolk; the recommended daily intake is 300 mg.

But it isn’t predominantly excess cholesterol that makes egg yolks a threat to your vigor. It’s the choline they contain. Now, choline is essential to brain, liver and metabolism, and you need to get it from food. But you don’t want too much! In excess, and when combined with saturated fat, it alters gut bacteria so they produce trimethylamine, which damages blood vessels and ups your risk for heart attack, stroke, many cancers and dementia.

The good news? The study found that egg whites/substitutes were beneficial. The white of one egg contains virtually no fat, 4 g protein and only 17 calories, with folate, selenium, calcium magnesium, phosphorus and potassium.