Tag Archives: Brain Health

Brain Health

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About 40% of individuals aged 55 and older will develop dementia in their lifetime, and this risk increases to 50% for those aged 85 and older.

These statistics highlight the importance of taking steps to maintain brain health as you age.

Here are some effective ways to reduce the risk of dementia:

1. Stay Physically Active: Regular exercise can improve blood flow to the brain and reduce the risk of cognitive decline.
2. Maintain a Healthy Diet: Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can support brain health. Foods high in antioxidants and omega-3 fatty acids are particularly beneficial.
3. Keep Learning: Engaging in mentally stimulating activities, such as puzzles, reading, or learning a new skill, can help keep your brain active and reduce the risk of dementia. Learning a foreign language appears to have the greatest benefits.
4. Stay Socially Connected: Maintaining strong social connections and participating in community activities can help reduce feelings of loneliness and isolation, which are linked to cognitive decline.
5. Manage Chronic Conditions: Keeping conditions like diabetes, high blood pressure, and high cholesterol under control can reduce the risk of dementia.
6. Prevent Hearing Loss: Addressing hearing loss with hearing aids or other interventions can help maintain cognitive function.
7. Limit Alcohol and Avoid Smoking: Excessive alcohol consumption and smoking can increase the risk of dementia, so it’s best to limit alcohol intake and avoid smoking.
8. Get Enough Sleep: Quality sleep is essential for brain health. Aim for 7-9 hours of sleep per night.

By incorporating these habits into your daily routine, you can significantly reduce your risk of developing dementia.

Sources:

  1. https://www.msn.com/en-us/health/senior-health/living-longer-can-mean-more-dementia-but-there-are-ways-to-reduce-the-risk
  2. https://www.cdc.gov/alzheimers-dementia/prevention/index.html

 

 

The brain-changing benefits of exercise

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Wendy Suzuki • TEDWomen 2017 • October 2017

“Just a walk around the block or a 10-minute online workout will not only improve your day but also benefit your brain in a lasting way.” Wendy Suzuki

What’s the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. There is extensive scientific research behind the extraordinary, life-changing effects that physical activity can have on the most important organ in your body: your brain.

Get inspired to go to the gym or to go for a jog

Suzuki discusses the science of how working out boosts your mood and memory. “Every time you work out, you are giving your brain a neurochemical bubble bath, and these regular bubble baths can also help protect your brain in the long term from conditions like Alzheimer’s and dementia”, she explains.

A single workout increases neurotransmitters like dopamine, serotonin and noradrenaline, and these mood boosters can also improve your memory and focus for up to three hours afterwards.

Dr. Wendy A. Suzuki is a Professor of Neural Science and Psychology in the Center for Neural Science at New York University, an author, storyteller and fitness instructor. Her work has focused on understanding how aerobic exercise can be used to improve learning, memory and higher cognitive abilities in humans.

Other Long-term Benefits

Regular exercise and physical activity provides many other important health benefits for chronic disease prevention, according to the Centers for Disease Control and Prevention.

  • Heart Health – Lowers risk of heart disease, stroke, and type 2 diabetes
  • Cancer Prevention – Lowers risk of eight cancers: bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach
  • Healthy Weight – Reduces risk of weight gain
  • Bone Strength – Improves bone health
  • Balance and Coordination – Reduces risks of falls

Exercise and Physical Activity Guidelines

Medical doctors and other health professionals recommend exercise and physical activity, based on the 2018 Physical Activity Guidelines. Adults of all shapes, sizes, and abilities can benefit from being physically active.

  • All adults should avoid inactivity. Some exercise and physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.
  • Aerobic activity of any duration may be included in the daily accumulated total volume of physical activity.

For important health benefits, all adults should do both aerobic and muscle-strengthening physical activities.

– For Aerobic:

  • At least 2 hours and 30 minutes (150 minutes) a week of moderate-intensity aerobic physical activity (i.e., brisk walking; wheeling oneself in a wheelchair); or
  • 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic physical activity (i.e., jogging, wheelchair basketball); or
  • A mix of both moderate- and vigorous-intensity aerobic physical activities each week. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity.

– For Muscle-Strengthening:

  • Activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week (i.e., working with resistance bands; adapted yoga) as these activities provide additional health benefits. (Source: CDC)

Regular exercise and physical activity is one of the most important things you can do for your brain and overall health!

References:

  1. https://www.ted.com/speakers/wendy_suzuki
  2. https://www.cdc.gov/physicalactivity/basics/adults/health-benefits-of-physical-activity-for-adults.html
  3. https://ideas.ted.com/why-your-brain-needs-you-to-exercise-plus-3-easy-ways-to-work-out-at-home/
  4. https://www.cdc.gov/ncbddd/disabilityandhealth/pa.html#2