How to Keep Your Brain Healthy
Just like our bodies, our brains naturally change over time.
Yes2next spoke with Dustin Hammers, Ph.D., Associate Professor of Neurology at Indiana University, about how we can keep our brains healthy as we age. See the full interview here.
“A 100-meter dash time taken this day is probably not the same as it was when you were 18 or 16 years old. Our bodies change and things aren't as efficient or as fast as they were. That is the same thing that happens for our brains,” Hammers said.
Some skills get a little better as we get older – we’re able to collect more information. However, there are some other areas that aren’t quite as strong as they were when we were younger - our mental processing speed is an example.
Hammers says our brains are like computer networks with wires. “As we get older those connections aren't quite as strong as they used to be and so there's a natural thinning of the structures of your brain and it naturally decreases in size.”
Here are five ways to keep your brain sharp and healthy:
1. Exercise!
“When we are in better shape, we are able to move more blood throughout our body and move more oxygen and nutrients to the brain, which has a direct connection to our thinking skills,” Hammers said.
As we age, our muscle and bone density declines, which can increase the risk for falls which are the number one cause of fatal and non fatal injuries among older adults.
Hammers noted that studies show that of all the different activities 80- and 90-year-olds should do, “leg strength training is probably the most important thing to ensure that they don't fall and experience injuries like hip dislocation or or broken bones.”
In addition, balance training is also important to prevent falls. Having good balance requires using different parts of your brain, including the vestibular system inside your ears. So continuing with the computer analogy, having good balance uses a lot of bandwidth in the brain. So exercises that improve our balance can improve overall health.
Prevent falls and build strength with yes2next balance workouts here.
2. Volunteer and keep learning.
In addition to exercise, activities such as volunteering, learning a new language, or musical instrument, challenge our brains in different ways and keep our neural connections active.
Volunteering requires people to get out of their routines, increasing opportunities for thinking about different things and social engagement.
Language and music learning are two of the most rigorous cognitive activities. “These activities require a lot of mental power, requiring memory and shifting out of your comfort zone to learn something new,” Hammers said.
Hammers noted that it’s not necessary to do “high bar” language or musical learning to get beneficial mental stimulation. Activities such as knitting, doing jigsaw puzzles, and reading are some examples.
But Hammers noted that reading is beneficial as long as you are actively engaged with the text.
“It's possible to be very engaged when you're reading and it's also possible to be passive and not really think about what's going on. So reading with mental thought and contemplation and processing of the text is fantastic. You want to be engaged and interactive with the information,” he said.
3. Eat healthy food.
Hammers noted that one eating approach that has shown consistent results with brain health is the Mediterranean diet that is high in vegetables, fruits, and good fats like olive oil and nuts. “We’re essentially talking about non-processed and limited processed foods,” he noted.
But you don’t have to completely overhaul your diet to get healthier, Hammers said. “Focusing more on vegetables, lean meats, and more fish with healthy fats have repeatedly been shown to have some benefits for older adults.”
Regarding supplements, Hammers said there are no rigid, clinical studies that have shown that vitamin supplements have an impact on brain health. He added that it is always best to get your nutrients from the food you eat.
But if you're thinking about a supplement or a vitamin, Hammers recommends talking with your doctor to make sure it doesn’t lead to a medical cross-reaction.
Regarding caffeine, a cup or two of coffee a day is ok! On a short term basis, that first sip of coffee actually improves everyone's awareness and alertness.
Want more tips on what to eat after 50? Check out our interview with AARP’s Stephen Perrine who discusses how to lose weight with The Whole Body Reset.
4. Decrease stress
When we're very stressed our body releases a hormone called cortisol. From an evolutionary standpoint, cortisol initiates the “fight or flight” response, giving you the energy to run away from the tiger that is chasing you.
But on a daily basis, we typically don't need that type of response. High levels of cortisol that people experience with day-to-day stress can lead to changes in the brain, affecting the ability to pay attention and remember.
Activities that can help manage stress include meditation, yoga, and exercise. “Exercise is both enjoyable and releases endorphins into the body which naturally combat the cortisol,” Hammers said.
Check out our library of relaxing gentle stretching and chair yoga videos.
5. Get good rest.
According to the American Brain Foundation, research has shown a correlation between sleep disturbances and numerous neurological diseases. The general recommendation is to get 7 to 8 hours of sleep for adults, possibly closer to 7 hours for older adults. But having a rhythm of when you sleep is just as important as how much you sleep. Appropriately timed light exposure and eating, as well as regular exercise and activity levels during the day, will help your body stay in rhythm.
In closing, the best way to keep the brain active is to engage in mental and physical activities that are functional and easy.
“Someone who comes up with a 22-point plan of all the different ways that they're going to improve their thinking skills can get overwhelmed and they may not do any of them,” Hammers said.
If someone has been sedentary, it’s better to start small — one example is to park at the grocery store three rows further and get into the habit of walking and building from there. Integrating some of the mental stimulating activities into your day-to-day life may help you do them more,” Hammers said.
Want more information on brain health? Here are links to resources Dr. Hammers shared:
✅ National Institutes on Health: Brain Health
✅ Alzheimer’s Association: Alzheimer's Association
✅ AARP: Brain Health Games
Also, here are a few videos to help you engage your brain and body:
▶️ 7 Easy Exercises for Seniors | Strength Workout For Beginners
▶️ 30 Minute Strength Training for Seniors And Beginners
NOTES:
This blog and video are for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this blog and video are the views of the expert and do not necessarily represent the views of yes2next.
yes2next is honored to be part of Dr. Hammer’s research study that begins in June 2023, exploring the effect of exercise on early Alzheimer’s patients. The patients will be using a library of yes2next exercise videos in the study. We will be delighted to keep you posted on the results of the research.
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