10 Powerful Holistic Insights from a Brain Health Q&A

On Wednesday, July 23rd at 7 p.m. EST, I joined the Conqueror’s Crew X-Space to answer health questions and share insights from my book, The Courage to Succeed: A True American Dream. We dove into brain stress, brain health, and everything in between—including my unique perspective as a neurology nurse practitioner. Below, I’m sharing my full holistic neurology Q&A for anyone who missed it. This holistic conversation highlighted how brain, body, and emotions are all deeply connected.

As a healthcare professional, my mission is to bridge evidence-based medicine with integrative, lifestyle-based care. Holistic doesn’t mean anti-medicine—it means whole-person healing. Here’s a collection of holistic questions I answered, with practical takeaways for anyone looking to support their mind and body naturally. Each answer is rooted in a holistic understanding of health that honors both science and lived experience.

1. What foods support brain health?

A Mediterranean diet—rich in vegetables, fruits, whole grains, nuts, olive oil, and fish—has been extensively linked to better cognitive function and reduced dementia risk. According to a 2021 review in Nutrients, this diet improves neuroplasticity and reduces inflammation and oxidative stress. Omega-3s, especially DHA found in fatty fish, support neuron structure and function. High sugar intake, by contrast, has been associated with hippocampal atrophy and cognitive decline.

Clinical tip: Consider eating leafy greens (spinach, kale), berries, walnuts, and salmon twice weekly.

2. What about breathwork or meditation?

Breathwork activates the parasympathetic nervous system via the vagus nerve, reducing cortisol and blood pressure. Evidence supports methods like box breathing and alternate nostril breathing as effective for managing anxiety, according to studies in Frontiers in Psychology (2020). Mindfulness meditation, too, has shown structural changes in the amygdala and prefrontal cortex, enhancing emotional regulation.

Clinical tip: Try 5 minutes daily of guided breathwork for stress and sleep regulation.

3. How can movement help neurologically?

Exercise elevates levels of BDNF (brain-derived neurotrophic factor), critical for memory and learning. A study in PNAS (2011) found that walking 30 minutes a day increases hippocampal volume in older adults. Movement also boosts circulation, regulates glucose, and decreases neuroinflammation—all essential for long-term brain health.

Clinical tip: I encourage try at least 150 minutes of moderate movement weekly—walking, tai chi, or dancing.

4. Do you use supplements or herbs?

Certain supplements are supported by evidence. For example:

• Magnesium glycinate helps with anxiety and sleep.
• Vitamin D3 deficiency is associated with depression and cognitive decline.
• Omega-3s (EPA/DHA) support brain structure and function.
• Saffron has been shown in meta-analyses to be effective for mild-to-moderate depression, comparable to fluoxetine with fewer side effects.

Clinical tip: Choose third-party tested supplements and monitor lab levels where appropriate.

5. How do you treat insomnia holistically?

Non-pharmacologic insomnia treatments include:

• Sleep hygiene (reducing screens and caffeine, creating bedtime routines).
• CBT-I—Cognitive Behavioral Therapy for Insomnia.
• Magnesium and glycine—linked to improvements in sleep onset and quality.
• Short-term melatonin to shift circadian rhythms.

Clinical tip: I recommend winding down with dim lights, light stretching, and calming teas like chamomile.

6. Is trauma stored in the body?

Trauma dysregulates the HPA axis and sympathetic nervous system. Somatic therapies like EMDR (Eye Movement Desensitization and Reprocessing) and Somatic Experiencing help the body complete stress cycles. Studies in The Lancet Psychiatry confirm EMDR’s efficacy in PTSD treatment. Chronic trauma can manifest as gut issues, muscle tension, and immune dysfunction.

Clinical tip: Consider trauma-informed therapy or somatic modalities.

7. What’s the link between gut and brain health?

The gut-brain axis is real. Imbalances in your microbiome can affect mood, memory, and anxiety. Probiotics, fermented foods like kefir, and a diverse diet support brain function by nourishing the gut. The gut-brain axis links cognitive and emotional functions to the enteric nervous system through the vagus nerve. Dysbiosis is associated with mood disorders and neurodegeneration. A 2025 meta-analysis in PLOS ONE found that short-term, single-strain probiotics significantly improved cognition in older adults.

For deeper reading, check out Efficacy of probiotics in patients with cognitive impairment) pooled 10 RCTs and found that single-strain probiotics taken for up to 12 weeks significantly boosted cognitive function compared to placebo (SMD = 0.52, p < 0.001). This is compelling evidence supporting probiotics for brain health.

Clinical tip: I recommend fermented foods (kefir, kimchi) and targeted probiotics after antibiotics or during cognitive decline.

8. What’s the role of inflammation?

Chronic inflammation drives conditions like Alzheimer’s, depression, and brain fog. Elevated levels of IL-6 and CRP are found in depression. Anti-inflammatory strategies—sleep, turmeric, greens, omega-3s—are protective. A 2023 review in Brain, Behavior, and Immunity found that diets with low inflammatory indices correlated with better cognitive function.

Clinical tip: I recommend whole-food, anti-inflammatory diets and low-stress routines.

9. Can lifestyle change gene expression?

Yes—this is the magic of epigenetics. Your genes aren’t your fate. With nourishing foods, low stress, deep sleep, and emotional honesty, you can “turn on” protective genes and silence harmful ones. It’s empowering, hopeful science.

A 2013 study by Dr. Dean Ornish showed plant-based diet, exercise, and meditation improved gene regulation of tumor suppression. These changes affect inflammation, aging, and neuroplasticity.

Clinical tip: Healthy habits can override many genetic risks.

10. Does music therapy really help?

Yes. Music activates auditory, motor, and emotional brain centers. It enhances memory, especially in dementia, and reduces anxiety. Binaural beats can influence brain wave states (alpha, theta) for focus or relaxation. The American Music Therapy Association recognizes it as effective in neurological rehabilitation.

Clinical tip: Use mood-specific playlists for mental wellness or memory support.

Recommended Resources

• Alzheimer’s Association – Caregiving resources, legal help, and dementia support.
• Dementia Alliance International – Community led by people living with dementia.
• Why They Don’t Remember and How You Can Help – My internal blog on dementia communication tips.

Recommended Readings

• The Brain That Changes Itself by Dr. Norman Doidge – A powerful exploration of neuroplasticity and brain adaptation. A must-read for holistic and neuroscience enthusiasts.
• Still Alice by Lisa Genova – A deeply moving novel portraying early-onset Alzheimer’s from the inside. Brings compassion and insight into memory loss.
• Being Mortal by Dr. Atul Gawande – Reflects on aging, mortality, and meaningful care through a deeply human lens.
• The 36-Hour Day by Nancy L. Mace & Peter V. Rabins – The gold standard guide for dementia caregivers. Both practical and emotional.
• Before I Lose My Mind by Dr. Beverly E. Thorn – A compassionate memoir and guide for navigating life as a dementia caregiver.
• Learning to Speak Alzheimer’s by Joanne Koenig Coste – Introduces habilitation techniques to improve communication and quality of life.
• Creating Moments of Joy Along the Alzheimer’s Journey by Jolene Brackey – Encourages finding presence, joy, and purpose in daily caregiving moments.
• When Reasoning No Longer Works by Angel Smits – A down-to-earth guide for caregivers dealing with irrational behaviors in dementia.

Upcoming Workshops

• What Your Brain Is Doing When You’re Not Looking: Learn about the neuroscience of stress, memory, and healing.
• Why They Don’t Remember, and How You Can Help: Learn how dementia reshapes communication—and how to connect through compassion.
• You’re Breathing Wrong (And It’s Stressing You Out): Reset your nervous system with practical breathwork tools.

Thank you again to the Conqueror’s Crew for hosting me. I loved sharing my perspective on holistic neurology and brain health. To keep up with future events and resources, follow me on YouTube or visit rosabelzohfeld.com.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended to diagnose, treat, cure, or prevent any medical condition. Always consult with your healthcare provider before making any changes to your health regimen, medications, or lifestyle practices.

With care,
Rosabel Zohfeld, NP