March 11, 2026
Boosting brain health
In this episode, host Carmenn Miles welcomes Dr. Jyothi Rereddy for an in‑depth conversation about brain health and what we can do to protect cognitive function as we age. Dr. Rereddy breaks down the most important factors that influence brain wellness — from sleep and nutrition to physical activity, social connection, and mental stimulation. She also shares early warning signs to watch for, practical daily habits that support long‑term brain health, and how patients can work with their doctor to reduce risk for cognitive decline.
Docs in a Pod focuses on health issues affecting adults. Clinicians and partners discuss stories, topics and tips to help you live healthier.
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Show transcript
Podcast transcript
INTRO
Welcome to Docs in a Pod presented by WellMed. Over the next half hour, Docs in a Pod will educate you about the health and wellness of adults everywhere. Co-host Dr. Tamika Perry and Carmenn Miles will share information to improve your health and well-being. And now here are Carmenn Miles and Dr. Tamika Perry.
CARMENN MILES
Hello, everyone, and thank you so much for joining us today on the award winning Docs in a Pod presented by WellMed. I'm Carmenn Miles and I'm excited to jump into another great conversation centered around health and wellness topics that really matter, especially for our seniors. If you are listening in for the first time, you can find this podcast on any podcast listening platform. We're also available on the radio in several Texas and Florida markets. Each week, we share practical health information that hopefully helps all of us live healthier, happier lives. We're thrilled that you're tuning in today. We have a great topic for discussion, but before we go there, I want to introduce our guests today. She is one of my favorites in the medical field. I just absolutely adore her. I interviewed Dr. Jyothi Rereddy last summer, and her acumen alone immediately drew me and got my attention. She's just a wealth of knowledge, and I love that she does not skirt the issues. She's not a surface provider. She's extremely passionate about her calling to medicine, and she does not skimp on sharing her knowledge. Dr. Rereddy is a board certified internal medicine physician at WellMed at Richardson in Richardson, Texas. For those not familiar, Richardson is in the Dallas-Fort Worth area. Dr. Rereddy earned her medical degree from Osmania University in India and completed her residency at Strong Memorial Hospital in Rochester, New York. As I mentioned, Dr. Rereddy really digs in with her patients. She asks the right questions, provides a safe space for patients to share and ask their own questions. She offers the most comprehensive, patient centered care. If I had to describe Dr. Rereddy, she just feels like a warm, comfy blanket on the coldest winter day or a loving hug when you're just not feeling your best. We're absolutely thrilled to have you back on the show with us today, Dr. Rereddy. Welcome to the show.
DR. JYOTHI REREDDY
Thank you, Carmen. That was so kind of you. I absolutely adore you and love your energy. I think we owe to our listeners to bring a little light on this topic of brain health.
CARMENN MILES
Absolutely.
DR. JYOTHI REREDDY
What we're referring is to the brain's ability to function effectively across all your domains that enables you to perform at your best throughout your life. Not only just in your best years, but throughout your life.
CARMENN MILES
Right. When people hear brain health, a lot of people think it's just about memory, but that's not the case. I'll tell you an example just this morning, Dr. Rereddy. It happens to a lot of us, and I hate to admit it, but this happened to me this morning. I walked out of my home office, I walked into the kitchen and I found myself staring out the window. You want to know why?
DR. JYOTHI REREDDY
What did you forget?
CARMENN MILES
I forgot why the heck I went in the kitchen to begin with.
DR. JYOTHI REREDDY
Sometimes you do that.
CARMENN MILES
Yeah. Sometimes Ido that. Or sometimes you run into a friend or an acquaintance and for some reason we can't recall their name, and it's right there on the tip of your tongue. I know it happens to all of us. ItÕs common. Sometimes funny, and we just brush it off. These are instances that can also raise some important questions around brain health, right?
DR. JYOTHI REREDDY
Exactly. While mild cognitive changes can occur with age, conditions such as dementia are not an inevitable part of aging. A lot of times we brush off many things as process of aging, not realizing that there are some things that you can stop or reverse or make it better. So, what are the key functional areas of your brain? Like you brought up, a lot of people relate brain to the memory, but there are other key functions that affect brain health. Number one is the cognitive. The memory, learning, reasoning, problem solving. The other part is emotional. Processing and responding to emotions are a huge part of brain function. Of course, everybody knows about motor function, coordinating movements, balance. This is when we realize when people have stroke. We call it a brain attack or stroke. Then of course the sensory. How you perceive touch, pain, temperature stuff. The other important one that lot of people not aware is the social and behavioral aspect of it. This part of the brain helps you interact with others and maintaining relationships. So, that is a very integral part of your brain function as well. Then sometimes, you want to know. How do I know that age related changes are normal or abnormal? Occasionally forgetting names and appointments, but remember, later we are good. Making infrequent errors with bills and finances. We are still okay. We can still pass that. But if you are forgetting tasks, difficult following familiar recipes and managing routine bills, then we are in trouble. We need to talk to your doctor.
CARMENN MILES
Right. That's the pattern that we're looking for. Let's take a moment to welcome those who may have just joined us, Dr. Rereddy. You're listening to the award winning Docs in a Pod presented by WellMed. Our podcasts are available wherever you listen to your podcasts. We're also available on the radio in several Texas and Florida markets. I'm Carmenn Miles, and we have Dr. Jyothi Rereddy with us today, and we are discussing brain health. Dr. Rereddy, I imagine just like anything else, brain health changes naturally as we age. I think you mentioned that. I want to ask, as a caregiver or even a close family member, how do we determine or recognize when memory lapses, for example? Or even a lack of connection to family or friends, it's just a natural thing. Or when there's a cause for concern, what can be considered normal forgetfulness versus true warning signs?
DR. JYOTHI REREDDY
These are very important for even the general population to recognize what I call as these red flags when happening to you. So, if a person has unexplained personality changes or gets irritable for no reason or has a social withdrawal and getting lost in a familiar place or losing track of dates or season, not knowing what season you're in. Or if you have difficulty finding a word that you use very often. Also, sometimes they're talking to you, and they just lose the thread of conversation. Almost like a stop, in their brain. Sometimes they had made this cake and this pie several times in their life and then no matter how much they think about it, they cannot know what to put in the recipe. Then just managing routine things like paying your phone bill that they have done last month, but again, canÕt do this month. So, when these things are noticed by family members or some of the early mild changes, the person can recognize themselves and come to the doctor. It's very important. These are the ones that need to be recognized. There are some changes in your brain function that need to be evaluated by a doctor.
CARMENN MILES
Dr. Rereddy, when a patient or caregiver comes to you with these concerns and your mind says you need to look at the patient's brain health, how do you how do you go about that? Are there blood tests or they're cognitive tests that can be administered to help determine the state of one's brain health?
DR. JYOTHI REREDDY
There are several tools that we have to assess and screen s person for loss of brain function. You have common blood tests. We can check for thyroid, vitamin B12, your blood counts, your chemistries, electrolytes, the proteins, inflammatory markers, homocysteine. These can be done at a primary care physician's office. They do the screening questions that we give to the patient, which is called a mini cog. It takes literally like 7 to 8 minutes. That gives us pretty good insight into where the patient is, and a very good tool easily done. That is basically a very good starting point to look at a patient when we recognize these. If any of these are concerning, of course we escalate a little bit more looking into the structural aspect of the brain. We can go non-contrast MRI or CT, and then if there is any other asymmetric symptoms or some symptoms that are very concerning with very rapid progression or the disease is coming too early. There is more to that person's health that we need to find out. At the time I would say, at this time I'm going to get you specialist help that we could do some advanced testing, like biomarkers from your spinal fluids and some PET scans. So, several developments over the years that we are able to diagnose early disease or early dysfunction of the brain.
CARMENN MILES
Do you find that, especially with our senior demographic, do you find that they are more forthcoming and sharing that they may be having some issues or is it more so the caregivers or family members that bring these issues to your attention?
DR. JYOTHI REREDDY
Most of the mild cognitive dysfunctions we are able to identify when we do the annual wellness screenings. A lot of the seniors, they're very stoic. They want to remain independent. They donÕt want somebody taking away their car. They want to maintain their house. So, they try to be a little bit adamant in acceptance of these symptoms. So, I get more from the caregivers and then they come and tell me, like, my dad has been doing this, and then my mom burns something on the stove, and somebody went somewhere and got lost and called me. So, this this is a whole team approach for this one to manage a patient with declining cognition and brain health.
CARMENN MILES
Very good. We're going to take a quick break. This is great information. Please, listeners, stay with us as we continue this great discussion on brain health, why it's important and how to maintain it. You're listening to Docs in a Pod presented by WellMed. We'll be right back.
AD
For over 35 years, WellMed has redefined health care for older adults and people on Medicare. We're physician led and nationally recognized as an Age-Friendly Health System. Our doctors take time to listen and support your unique needs, working with Medicare and select Medicare Advantage plans to keep you healthy and independent. With 24/7 nurse support, telemedicine, in-home, and office visits, care is always within reach. WellMed. Compassionate care. Proven results. Visit wellmedhealthcare.com to learn more.
CARMENN MILES
We're back Docs in a Pod. I'm your host, Carmenn Miles, and our guest today, one of my favorites in the field, is Dr. Jyothi Rereddy. Before the break, we were discussing normal changes versus some of the warning signs when it comes to brain health and how it naturally changes as we age. Dr. Rereddy, what are some concerns that patients voiced that make you go bing, bing, bing? We talked about that. It's not so much our senior patients, but it's their caretakers and their family and friends who notice a shift in them and bring that to your attention. What are some of the risk factors that we can manage? We spend a lot of time talking about the heart and giving it a lot of attention but not giving a lot of attention to the brain. As I'm listening to you, I'm thinking, what is good for the heart is also good for the brain. Like making sure that our blood pressure is good. What other areas should we manage to help protect. not just our heart, but the brain as well? Are there other health factors that are closely linked to brain aging and cognitive decline outside of blood pressure?
DR. JYOTHI REREDDY
Definitely related. Whatever is good for the heart health is also good for the brain health, for sure. So, when the family visits with the patient and they have concerns about, like, my mom is not really making meals every day. I see leftovers and then not really cleaning up, and sometimes they're not doing their laundry. Forgetting to do those are sometimes the pills they put in the pill box. Some of them are not taken when they're supposed to be taken. So, those are very common concerns the families bring to me. Then, of course, in the office, we try to do the blood test and medical screening, and then we have a conversation conference and sit down and talk about where we can improve. What are the things that the patients can start doing in their daily life that we can change some of these risk factors? Number one is hands down exercise. Regular exercise is mainstream for any of the cardiovascular health, including heart and brain. The standard is about 115 minutes per week, but give and take, they can even do a walking for like 20 minutes a day or 10 minutes a day. Anything and everything helps. It doesn't have to be exactly following the tight guidelines, but they have to keep moving. That's very, very important. The second most important thing is the nutrition.
CARMENN MILES
Can I ask a question about that? I notice even if I don't do anything cardiovascular wise, if I just go to the gym in the morning and spend 20 minutes on resistance training, the rest of my day, I'm able to process abs so much better than if I did nothing but drink a cup of coffee. Why is that? Is it a blood flow or oxygen to the brain? Why does that 20 minutes of just resistance help?
DR. JYOTHI REREDDY
That is it's definitely improving how you blood carries the oxygen to your brain, your heart, your internal organs. That way then you starting out already stretching, and you improved your core balance. Then your heart rate and your blood pressure recalibrates with that. So, a lot of good things when you do that, and you can even do stretching. Just stretching and balance 10 to 15 minutes twice weekly. So, that's also very beneficial for balance and avoiding falling. Some people like doing yard work, swimming, sports like working out at home on YouTube. Everything is effective, considering you can continuously do it or consistently, maintain it.
CARMENN MILES
It's amazing how that just that short period of time is so beneficial. I just get to reap the rewards throughout the day. So, thank you for sharing that. Number two, outside of exercise, what other things?
DR. JYOTHI REREDDY
Definitely diet. For the brain health, we have had a lot of popularity with what we call as a MIND diet. This is a Mediterranean-Intervention for Neurodegenerative Delay. That is the MIND diet. This is also what we also follow for heart health. So, mainly this diet has more anti-inflammatory effect, as well as more natural foods like green leafy vegetables, berries, whole grains, poultry. Then we can also do fatty fish, beans, nuts and also extra virgin olive oil. So, these are all good for brain health as well as heart health. We always encourage to reduce intake of red meats, of course butter, cheese any fried food and, sweets and stuff. Contrary to what most people believe, there is no real significant benefit in research documented for any supplements to prevent any cognitive decline so far. So, that is very important to keep our focus on the diet so we are putting nutritious food in your body.
CARMENN MILES
I love that you didn't say, absolutely do not do this or absolutely do not do that. You said restrict or limit. I love it. Think variety and balance and consistency and don't focus so much on perfection, right?
DR. JYOTHI REREDDY
Correct.
CARMENN MILES
But definitely incorporate some of those things into your diet to help with your cognitive outcomes. Very good. What else do you want to share?
DR. JYOTHI REREDDY
The third one is what we call is restorative sleep. For adults, we need about 7 to 9 hours of quality sleep. When you're sleeping, your body clears all your metabolic waste, including your proteins and stuff, which is not good for your brain. Then again, what we call as the brain recharges as well. Then, you wake up refreshed so you can function with your full capacity. Just right on the heels of this, I would also say mental stimulation, because staying active mentally also is very helpful. Learning new skills, playing instruments or working on puzzles. In fact, they had a study that said when you do crossword puzzles, it actually delays cognitive decline by two and a half years.
CARMENN MILES
ThatÕs fantastic.
DR. JYOTHI REREDDY
So, crossword puzzles, my friends, is very, very good if you want to do that every day. Also, it's good to do some strategy games like Scrabble and also, board games and memory games. All of those are good. So, mental stimulation is really, really important. Then social engagement. Human being is a social creature. Isolation is never good for the brain or the moods and emotions of a person. Strong social connection always helps them reduced stress. In fact, it helps to preserve your memory. You may ask, why does stress affect the memory? Chronic stress, what it does do to your body, it increases your cortisol level because you're always on the flight and flight more because of the stress. So, the increased cortisol affects part of the brain, which cannot retain your memory. So, you're going to lose the ability to retain some of these memories because your cortisol is destroying your brain too hard. Then practicing meditation, yoga, deep breathing, all these will bring that cortisol down and get your system to calm down your body and relax. So, those are very helpful for maintaining your brain health. You might ask, can I do this every day? I went through a lot of things, but if somebody ask me, just give me a couple things. What can I do every day as a daily habit? I would say like, keeping of hydration. I would say like protect your head and wear your helmet and seat belts. Don't fall. Don't hit your head. Avoid anything harmful substances like smoking, vaping, alcohol, all those things that can affect your brain function. Of course, keep monitoring your health. Manage blood pressures, your blood sugars, cholesterol and not the least, but the weight.
CARMENN MILES
Great. I love these tidbits of information, so let's see if I can pull it all together and summarize what I've learned today. Maintaining good brain health isn't really about one magic habit, right? It's about maintaining good patterns and habits over time, such as moving routinely, whatever that is. It helps the brain, in my thoughts, stay resilient when you're exercising regularly and increasing that blood flow and oxygen to the brain. That's great. Quality rest. If we're not resting and we're depriving ourselves of that it impairs us cognitively. We have memory loss. So, it's important to get that quality sleep. Eat to nourish your body and brain, not your cravings. Think variety and balance, not perfection. Incorporate some things that are great for you. Then, be curious, especially our seniors. Be curious. Challenge yourself with puzzles and find new hobbies. Artwork. Join a book club. Join a bunco group to socialize in your neighborhood. Did I miss anything or did I cover at all?
DR. JYOTHI REREDDY
No. I think you did great, Carmenn. You covered it all.
CARMENN MILES
Small, repeatable habits. They add up to meaningful brain protection. I know there is one other thing you wanted to add in there before we close.
DR. JYOTHI REREDDY
I definitely want to put attention on the prevalence of dementia currently. We have about 55 million people worldwide that are affected with dementia, often underdiagnosed until late stages. That's why early detection is very important, and your screening starts at your PCPÕs office. The earlier you detect, you can better plan, better improve safety and timely referrals. Early treatment slows progression. I would say improving brain health requires shifting from reactive care to proactive brain capital approach. Schedule annual wellness screenings with your primary care provider. Follow as many of these tips as possible to achieve the most benefits for your brain and body. It's never too late or too early to start, so start now.
CARMENN MILES
Absolutely. We can end with that. Start now. It's never too late to start. De. Rereddy, you've been a wealth of information. Unfortunately, we are out of time. We want to thank our listeners for joining us for this episode of Docs in a Pod presented by WellMed. Remember, listeners, your brain supports every part of your life, and just like your heart, it deserves care at every age. So, choose one habit from today's episode and start there. If you happen to notice changes within yourself, don't ignore them. Speak with a health care professional such as our guest today, the fabulous Dr. Rereddy. Thank you all for listening. See you next time on Docs in a Pod by WellMed.
OUTRO
Executive producer for Docs in a Pod is Dan Calderon. The producer is Cherese Pendleton. Thank you for listening to Docs in a Pod presented by Wellman. Be sure and listen. Next week, two Docs in a Pod presented by WellMed.
DISCLAIMER
This transcript is generated using a podcast editing tool; there may be small differences between this transcript and the recorded audio content.
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