Back to school — for your brain and your body.
Mission Osteopathy Medical Clinic · August 2026
Back to school —
for your brain and your body.
Your monthly health letter from Dr. Brinsky
Even if the kids in your life are the only ones shopping for notebooks this month, "back to school" season is a great excuse for all of us to think about learning something new and giving our brains a little extra attention. This month I'm covering what actually helps keep your mind sharp as you age, and — since so many of you spend hours a day at a desk or computer — a close look at "tech neck" and how to set up your workstation to protect your spine.
Brain Health
Back to School for Your Brain
Cognitive decline isn't inevitable, and one of the most consistent findings in aging research is that an engaged brain is a resilient brain. Here's what's actually worth your time and money.
Puzzles are good — novel learning is even better
Crossword puzzles and sudoku are genuinely good for your brain and worth keeping up. But the strongest evidence for protecting cognition long-term comes from learning something entirely new: a language, an instrument, a new craft, or a class in an unfamiliar subject. The "desirable difficulty" of real, effortful learning builds cognitive reserve in a way that even good habitual puzzles can't fully replicate — the novelty is what matters.
The best exercise for your brain? A mix.
No single type of exercise is definitively "best" — different modalities help different parts of cognition:
- Aerobic (brisk walking, swimming, cycling) — strongest link to memory. Aim for at least 150 minutes a week of moderate activity.
- Resistance training (2–3x/week) — strongest link to overall cognitive function.
- Mind-body practices (tai chi, yoga) — best for executive function (focus, task-switching) and tend to be the easiest to stick with long-term.
- Combining aerobic and resistance work appears to beat either one alone.
Social connection is a cognitive intervention, not just a nice-to-have
Regular social engagement — classes, clubs, volunteering, standing lunch dates — is independently associated with slower cognitive decline. Isolation is one of the more modifiable dementia risk factors we know of.
Sleep is when your brain does its housekeeping
During deep sleep, the brain clears metabolic waste, including proteins implicated in dementia. Poor sleep quality in midlife is associated with greater cognitive decline later on — this is worth treating as seriously as diet or exercise.
On supplements — what the research actually supports
No single supplement prevents dementia, but a few have real evidence behind them. Here's the honest tier list:
Strongest evidence:
Skip it: Prevagen. Its jellyfish-derived protein is digested in the stomach like any other protein and doesn't reach the brain; the manufacturer's own trial failed to show benefit, and the FTC has sued over the marketing claims.
Bottom line: regular aerobic exercise, staying socially engaged, and managing blood pressure, cholesterol, and blood sugar still matter more than any supplement. Think of supplements as an addition, not a replacement — and check with me or your doctor before starting anything, especially if you're on blood thinners or other medications.
Strongest evidence:
- Omega-3 (DHA/EPA) — linked to about a 20% lower dementia risk; most helpful for early memory concerns or low omega-3 levels. Take with a fatty meal; benefits build over months.
- Daily multivitamin — a large trial (COSMOS-Mind) found a standard daily multivitamin slowed brain aging by ~1.8 years over 3 years. No need for an expensive formulation.
- Creatine (3–5 g/day) — some benefit for memory in adults over 65; safe and inexpensive.
- Lion's Mane — encouraging in small studies, but human evidence is still preliminary.
Skip it: Prevagen. Its jellyfish-derived protein is digested in the stomach like any other protein and doesn't reach the brain; the manufacturer's own trial failed to show benefit, and the FTC has sued over the marketing claims.
Bottom line: regular aerobic exercise, staying socially engaged, and managing blood pressure, cholesterol, and blood sugar still matter more than any supplement. Think of supplements as an addition, not a replacement — and check with me or your doctor before starting anything, especially if you're on blood thinners or other medications.
Local Resources — Adult & Lifelong Learning
If you're looking for a low-stakes way to try something new this fall, the Peninsula has some wonderful options:
San Mateo Adult & Career Education — A wide range of personal enrichment, computer, language, and fitness classes for adults of all ages.
Osher Lifelong Learning Institute at SF State — Courses, lectures, and interest groups designed specifically for learners 50 and up, taught by current and retired professors, no exams involved.
San Mateo County Libraries — Free classes, book groups, and Discover & Go passes to local museums with your library card.
Sequoia Adult School (Menlo Park) — Continuing education and enrichment courses open to the community.
San Mateo Adult & Career Education — A wide range of personal enrichment, computer, language, and fitness classes for adults of all ages.
Osher Lifelong Learning Institute at SF State — Courses, lectures, and interest groups designed specifically for learners 50 and up, taught by current and retired professors, no exams involved.
San Mateo County Libraries — Free classes, book groups, and Discover & Go passes to local museums with your library card.
Sequoia Adult School (Menlo Park) — Continuing education and enrichment courses open to the community.
OMM Corner · Tech Neck & Desk Posture
The Desk Is Wrecking Your Neck — Here's the Fix
Class dismissed on brain health — now for a pop quiz your body's been failing for years: posture. If your third-grade teacher's constant "sit up straight!" still rings in your ears, she was onto something, even if she never explained why. Here's the anatomy lesson she left out, and how to set up your workstation to protect your spine.
The math behind "tech neck"
For every inch your head drifts forward of neutral, the load on your cervical spine increases by roughly 10–12 additional pounds. Most of us sit with our heads several inches forward when we're leaning into a screen — which means your neck and upper back muscles are working overtime just to hold your head up, all day, every day.
📋 Posture Tips for Your Workstation
1
Keep elbows at a 90° angle with wrists resting on a pad and arms tucked in — keyboard close to your abdomen, not reached for.
2
Keep knees positioned slightly below your hips.
3
Try not to use a chair with wheels — a stable base encourages a more stable, upright posture.
4
Keep your monitor at eye level so you're not tilting your head down or craning it up.
5
Stand every hour, or better yet, get a sit-to-stand desk and split your day roughly 50/50 between sitting and standing.
If you're considering a standing desk
A sit-stand desk is one of the best equipment upgrades you can make for a desk job. Aim to alternate roughly every 30–60 minutes rather than standing all day — standing all day has its own downsides for your feet, knees, and low back. The goal is changing position, not picking one "correct" posture and holding it for 8 hours.
💡 Bonus tip: pair it with a walking pad — light movement naturally keeps you more upright than standing still.
Posture retraining bands
A posture retraining band, worn for short periods during the day, gives your shoulders gentle feedback to draw back and helps strengthen the weak, overstretched muscles between your shoulder blades that let rounded "computer shoulders" happen in the first place. Think of it as training, not a brace to depend on — the goal is for your own muscles to eventually hold the position without it.
Stretches · Try At Home
🙆 Pec Stretch
Doorway pec stretch: forearms on the door frame, elbows at shoulder height, step forward until you feel a stretch across your chest. Hold 30 sec, 3 reps.
OMM Treatment · In Office
⚡ Upper Crossed Syndrome Correction
If you're dealing with mid or upper back pain, neck stiffness, or that "computer hunch" that doesn't go away on weekends, it's worth getting evaluated. OMM can address not just the neck, but how the whole upper back and shoulder girdle are contributing.
📱 Watch me demonstrate desk stretches and posture fixes on Instagram
@kelleybrinskydo →Events at Seaport Health Collective
Slow Down With Us This August
Two great ways to move and reset this month.
Aug
27
Sound Bath & Guided Meditation
A restorative session beginning with gentle breath awareness and guided meditation, then settling into the soothing vibrations of crystal singing bowls and chimes to release tension and restore balance. No experience necessary. 🧘 Bring a yoga mat or blanket — space is limited.
Sign Up →
Sep
2
Pilates Class
Part of our ongoing Pilates series — no prior classes needed! Core strength, posture, and intentional movement for all levels. 🧘 Bring a yoga mat.
Sign Up →
Ready to feel your best this fall?
Whether it's tech neck, a stubborn headache, or just a tune-up — DPC means you can reach out without worrying about copays or wait times. I'm here for you.
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