5  TIPS TO BUILD AND MAINTAIN A HEALTHY BRAIN

Here are some practical tips designed balance your life and building your brain power.  These techniques can help  keep our brain flexible and resilient as you age.

 EXERCISE YOUR BRAIN AND HAVE FUN. 

A recent study ¹  examined the relation between leisure activities and the risk of dementia in a prospective cohort of 469 subjects older than 75 years of age who resided in the community and did not have dementia at base line.  The results of their study suggested that levels of participation in cognitive stimulating activities such as playing board games (e.g.chess or checkers), playing bridge, playing a musical instrument, dancing, reading or writing was associated with a reduced risk of dementia over a 5 year follow-up period.  Cross word puzzles have also been recommended help keep your mind sharp and active.

 So break out that chess board or better yet learn to dance salsa or tango.

¹ Leisure activities and the risk of dementia in the elderly. Verghese J, Lipton RB, Katz MJ et al. N Engl J Med. 2003 Jun 19;348(25):2508-16.

 EAT WELL 

 Eat cold water fish (e.g. salmon, tuna, mackerel) which contain lots of omega-3 fatty acids 2-3 times per week

 Eat lots of fresh foods and vegetables, particularly foods like blueberries rich in antioxidants. 

COMBAT DEPRESSION 

Antidepressant medications and psychotherapy are effective treatments for serious bouts of depression.  Many people who develop dementia had a prior episode of serious depression.  

Regular exercise and social activities such as volunteering can improve energy levels, reduce stress, boost self esteem and combat milder forms of depression.

 REDUCE STRESS 

Research indicates that stress produces elevated levels of the hormone cortisol.  Elevated cortisol levels kills brain cells, particularly brain cells associated with memory functions.  

To reduce stress set aside time to relax  and unwind. Consider using relaxation techniques, meditation or prayer

 GET OFF THE COUCH AND KEEP MOVING

 Regular exercise  and attention to physical fitness has dramatic effects on chronic illnesses, stress reduction, a sense of well-being and may combat loss of brain function as we age.  A recent study ² report robust declines in brain  tissue densities as a function of age in the frontal, parietal, and temporal cortices among subjects who engaged in regular aerobic activities. The authors we found that losses in these areas were substantially reduced as a function of cardiovascular fitness, even when we statistically controlled for other moderator variables. These findings extend the scope of beneficial effects of aerobic exercise beyond cardiovascular health, and they suggest a strong solid biological basis for the benefits of exercise on the brain health of older adults.

 So everyone should engage in at least 15 minutes of aerobic activity (e.g. walk, run, swim) at least three times per week.

 ²Aerobic fitness reduces brain tissue loss in aging humans. Colcombe SJ, Erickson KI, Raz N et al. J Gerontol A Biol Sci Med Sci. 2003 Feb;58(2):176-80.

  LOSE THE STRESS 

Stress takes a terrible toll on our bodies and our spirits. Extended exposure to stressful environment causes elevations in a hormone called cortisol. Elevated  cortisol levels kill brain cells, particularly cells in the area of the brain called the hippocampus which is  responsible for memory. 

Try music, meditation, massage and most of all simplifying your life.  These changes  can have important benefits for your mental health and Stress cause