Ask Brain Matters

Brain Matters answers readers’ questions about brain health.

image of a stick figure man with a question mark above his head on a road marked with a 'wrong way' sign

health advice or hype? how to tell the difference

More of us are tuning in online for health tips. Some provide valuable education. Some are misleading. Recently, a kupuna shared an alarming email with the headline, “Top cardiologist begs: Quit eating blueberries before this happens.” The email linked to a video featuring Dr. Steven Gundry, who acknowledges that blueberries contain beneficial plant compounds called polyphenols but promotes his own supplement containing polyphenol-rich extracts.

Is a supplement better than real fruit? Not necessarily! Blueberries also provide fiber, vitamins, minerals, and other beneficial compounds. More polyphenols don’t automatically mean better health outcomes.

Before you believe online health advice, ask yourself four questions:

Who is talking? Check the credentials. Does the person sharing the information have appropriate education and training? A title like “doctor” doesn’t necessarily mean someone specializes in the topic they’re discussing. Even qualified professionals can share misleading information, so credentials alone aren’t enough.
Who profits? Follow the money. Is the person selling a supplement, promoting a product, or receiving sponsorships? Financial incentives don’t automatically make advice incorrect, but they can influence how information is presented.
Does it sound too easy? Beware of quick fixes and one-size-fits-all advice. Be skeptical of claims promising dramatic health improvements from a single food, supplement, or lifestyle change. Improving health generally takes time, and what works for one person may not be appropriate for another.
Where is the proof? Look for scientific evidence. Good advice points to solid research, not just personal stories. A single study rarely tells the whole story. Look for recommendations supported by multiple high-quality studies and reputable health organizations. Check with your doctor or pharmacist before starting a supplement.

The Bottom Line

You don’t need expensive supplements, restrictive diets, or the latest health trends to support your brain health. Instead, focus on evidence-based habits, including a balanced diet, physical activity, adequate sleep, and time with loved ones.

And don’t let a sensational headline scare you away from enjoying nutritious foods like blueberries!

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Heidi Wulzen is a Registered Dietitian Nutritionist based in Kona. She can be reached at heidi@heritagehealthhi.com.

People holding two cups of espresso and one iced coffee

“does coffee really lower the risk of dementia?”

Ask Brain Matters

“I read that coffee may delay the onset of Alzheimer’s. Is this true, and if so, what do I do if I don’t like coffee?”

We asked Heidi Wulzen, R.D. to give us the facts. Here’s what she said:

Emerging research suggests that moderate coffee consumption may support brain health and is associated with a lower risk of dementia.

Coffee contains several compounds that may benefit the brain, including caffeine and polyphenols, such as chlorogenic acids. Laboratory research has also found that compounds in espresso may interfere with the buildup of tau, a protein that accumulates abnormally in the brains of people with Alzheimer’s disease. More recently, a large, long-term study found that people who regularly drank caffeinated coffee had a lower risk of dementia and cognitive decline. The strongest association was seen at about 2–3 cups per day. But flooding the coffee with flavors, sweeteners, and cream can undo the drink’s upside. Reducing added sugars and saturated fats such as cream is an important part of a brain-healthy diet.

There is still a lot we don’t know. These studies don’t prove that coffee prevents Alzheimer’s disease, and researchers are still working to understand which compounds in coffee may be responsible for the benefits. Research is also ongoing to determine whether other beverages, such as tea, have similar effects.

If you don’t like coffee, no problem! You don’t need to start drinking it just for your brain. Coffee may be one way to support brain health, but it’s only one small piece of the puzzle. Instead, focus on an overall balanced eating pattern rich in fruits, vegetables, whole grains, beans, nuts, seeds, fish, and healthy fats. Bonus points for regularly including berries and leafy greens!

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Heidi Wulzen is a Registered Dietitian based in Kona. She can be reached at heidi@heritagehealthhi.com.

blood pressure cuff and an assortment of pills

“why should I change my diet?”

Ask Brain Matters

“Why should I change my diet if my medications are keeping my blood pressure and blood sugar in check?”

This is a question we get a lot. Why should I change my lifestyle when I can just pop a pill? We asked Heidi Wulzen, R.D. to tell us.

Medications work best when paired with healthy eating. While medications help control blood pressure or blood sugar, they don’t replace the broader health benefits of eating well.

Take blood pressure: medication lowers pressure in your blood vessels, but it doesn’t erase the effects of a diet high in sodium and low in fruits, vegetables, beans, and whole grains. Healthy eating supports your heart, can help medication work better, and may even reduce the dose some people need. (Never stop or change medication without talking to your healthcare provider.)

The same is true for diabetes. Medication lowers blood sugar, but healthy eating helps prevent large spikes and reduces risk of complications affecting the eyes, kidneys, nerves, heart, and blood vessels.

Healthy eating also supports brain health — diets rich in fruits, vegetables, whole grains, and healthy fats are linked to better memory and a lower risk of cognitive decline with age.

Think of medication as managing the condition, while healthy eating supports your body’s long-term health. Together, they’re often more effective than either one alone.

Knowing what to do and doing it are different things. Consider what may motivate you — grandchildren, travel, independence — then your potential barriers: cost, cooking skills, busy schedules, food preferences. Understanding both helps you find solutions that fit your life.

Lasting change doesn’t happen overnight. Focus on small, consistent improvements — add rather than only avoid. Pizza night? Add a salad. Creamy dressing? Try vinaigrette. Small changes, repeated over time can add up to real gains.

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Heidi Wulzen is a Registered Dietitian based in Kona. She can be reached at heidi@heritagehealthhi.com.