Maintain your brain

 This article is written with input from  Centers for Disease Control, the Alzheimer's Association, and the AARP.

Many of us think of healthy aging as changes we make to our lifestyle in hopes of keeping our physical health in check. While this sentiment may be true, reality dictates that it is only partly true. The other half of the equation has to do with our cognitive health. Read along as we share some tips for maintaining a healthy and powerful brain.

The Importance of Maintaining Cognitive Health
According to the CDC, as many as 5-million Americans suffer from Alzheimer's disease. Early onset of the disease is rare, but things change after we turn 60. It is estimated that 5 percent of Americans between the ages of 65 and 74, and nearly 50 percent of people 85 and older are afflicted with the disease.

Alzheimer's disease may be a worst-case scenario in terms cognitive degeneration, but it is not uncommon for most of us to experience that occasional "senior moment". Temporarily forgetting one's own telephone number, or how to spell a word are examples of lapses that can occur more frequently the older we get.

When it comes to cognitive degeneration, factors such as family history and age are completely out of our control. However, both the CDC and the Alzheimer's Association claim there is a lot we can do. By making simple changes to our lifestyle, especially at earlier ages, we not only can improve our brain health, but our overall quality of life as well.

Use Your Brain
Maybe more than anything else, increasing your mental activity will keep your brain functioning sharply. The real question is how do you increase your mental activity?

Generally speaking, it means minimizing any passive activities and behaviors. Watching TV is a common example of a passive activity. Make no mistake - no one is saying that occasional TV watching or lying around doing nothing is a bad thing. The issue is the frequency of which they're done.

If free time is something you have, use the majority of it to stimulate your brain in a way that you enjoy. The following are examples of activities that can strengthen neuropathways and even generate the production of new brain cells:

• Reading
• Writing
• Playing thinking games such as crossword puzzles, chess and card games
• Learning a language
• Taking up a new hobby
• Attending lectures
• Learning a musical instrument
• Engaging in conversation
• Meditation

Move Your Body
Physical exercise is an incredible means for maintaining mental sharpness. Before we go any further, however, we'd like to state that if you have any diagnosed health issues you should consult your physician first.

Exercise is important because it increases blood flow within the body. In turn, increased blood flow means that more oxygenated blood will reach the brain, as well as every other organ and muscle. Not only does this result in the nourishing of brain cells, but it also helps to protect against other diseases such as stroke, heart attack and diabetes. All of which have been labeled as risk factors for developing Alzheimer's disease.

It is even more beneficial when you combine physical exercise along with mental activity. The following are examples of exercises that feature the best of both worlds:

• Dance
• Martial arts
• Tennis, racquetball, squash, badminton and ping-pong
• Yoga
• Aerobics and step-aerobics
• Golf

Sleep Like a Baby
It's no secret that good sleep is crucial to overall brain function, but some scientists actually believe that it is imperative for both memory consolidation and information processing.

A common misperception is that as we age we need less sleep. The truth is that adults in general require 7 to 8 hours of quality sleep every night. For many of us, the inability to sleep has more to do with stress, physical issues, or sleep disorders such as insomnia or sleep apnea. If there is a chronic issue keeping you from getting a good night's sleep, you need to address it.

It is important to note that many of the keys to keeping your mind sharp are intertwined with each other. Case in point, the more you exercise your brain and body, the better you will sleep. In turn, better sleep will lead to increased mental sharpness and physical energy.

Have a Social Life
Many studies have shown that socially active people are not only mentally sharper, but they are also healthier and happier than people who are disconnected. Social activities are a fun way to stay engaged and they provide much needed emotional support. They can range from the simple to the sublime. Here are a few examples:

• Getting together with friends and family
• Participating in social clubs
• Volunteering for a charity
• Taking an adult education or college class
• Mentoring
• Traveling

The point here is to interact with people who have similar interests as you. Ironically, this type of interaction and bonding has been shown to have a beneficial effect on maintaining your independence in later years.

Eat Brain Food
It sounds obvious to say that eating a healthy and balanced diet is good for you, but did you know that it also has a profound effect on your brain health? According to the Alzheimer's Association, a long-term study showed that obese middle-aged adults were twice as likely to develop dementia later on in life. Those who had high cholesterol and high blood pressure were six times as likely to develop dementia.

In general, protect your brain health by eating a diet consisting mainly of whole foods such as fresh fruits and vegetables, whole grains, lean meats and fish. It is especially important to eat foods that are rich in antioxidants and omega-3 fatty acids, as they can reduce the risk of heart disease, stroke and cancer. They have also been shown to protect brain cells.

The following are examples of foods that are rich in antioxidants:

• Dark-skinned fruits such as berries, plums, grapes and cherries
• Green leafy vegetables
• Brussels sprouts
• Broccoli
• Beets
• Red bell pepper
• Onions
• Corn
• Alfalfa sprouts
• Eggplant
• Nuts such as almonds, pecans and walnuts

Here are some foods that are good sources of omega-3 fatty acids:

• Cold water fish (i.e. salmon, halibut, mackerel, herring, sardines, anchovies, tuna, whitefish and trout)
• Flax seeds
• Walnuts
• Soybeans
• Cauliflower
• Cabbage

9:53 AM - Jul. 31, 2009 - comments {2} - post comment

RE: Maintain your brain

Hi

Bob, great information. Exercise for brain like physical activities slows brain atrophy like Alzheimer's disease according to many studies. The article regarding this is useful.

Thank u!

 

rendev - 8:44 AM - Aug. 8, 2009

---

RE: Maintain your brain

It all makes sense! Work out your bodies to keep your heart healthy and work out your brain to keep your mind healthy! Just by completing simple puzzles or brain challenges on a daily basis can help prevent memory loss! These are great Brain Fitness puzzles and games that are fun: http://www.60secondbraingame.com/?utm_source=BC

candice - 1:01 PM - Aug. 9, 2009

---

Write a Comment
Your Name:	RealTown Members: Click here to login
Your E-Mail:
Your Website:
Subject:
Your Comment:
Notifications:	Notify me by email when new comments have been posted to this entry.
Privacy:	Private Comment - Do not publish this comment to the public.
Verification:	To verify that you are a human and not a script, please enter the verification word from the image into the box on the right.

RSS Blog Feed

Categories

Favorite Links

Favorite Blogs