Good Health

Beating The Brain Drain

Good Health by Cammy Dennis [cammy@ocalasgoodlife.com]

Many older adults are concerned about cognitive health and fear that our “brain power” will diminish with age. Declining brain health is not necessarily a result of age itself, but is rather due to a set of age-related risk factors primarily derived from sedentary behaviors and poor nutrition.

According to the Alzheimer’s Association, over five million Americans suffer from Alzheimer’s, and this number is rising. In spite of this, current research on brain health promises very exciting opportunities to boost our brain power. Throughout all the research I have reviewed on cognitive health, one thing is abundantly clear. Physical exercise has a very powerful, positive effect on the brain.

Just one bout of moderate to vigorous aerobic activity does a host of amazing things for the brain. The immediate effect of exercise sets off a chain of events that is beneficial for boosting brain power. Exercise increases heart rate and circulation. This will deliver more oxygen and glucose to brain cells. The brain will function better with this steady supply of oxygen and glucose.

Performed over an extended period, aerobic exercise has shown to increase the volume of the brain, especially in the hippocampus, which helps to regulate memory. Improved brain function translates into being able to process thoughts, problem solve, and learn and access memory more efficiently. Exercise also helps to balance brain chemicals, which will boost mood and increase our stress threshold. Additionally, exercise grows brain cells! Physical activity stimulates the production of BDNF (Brain-Derived Neurotrophic Factor), which Dr. John Raety (Author of Spark! The Revolutionary New Science of Exercise and the Brain) calls “miracle grow” for brain cells. Exercise can have a profound influence on optimal brain aging.

In addition to traditional workouts that target cardiovascular, strength, and stretching, there are specific things that can be done while exercising to “train the brain.” Early research indicates that combining cognitive and physical training may improve mental function more so than as separate functions. In other words, task yourself with thinking as you’re moving.

On Top of the World’s fitness team has developed a brand new fitness class called Brain Power designed to promote brain health outcomes. Imagine layering cognitive challenges on top of the physical exercises. For example, the class may be doing squats and during this exercise, the instructor will give you simple words that you need to spell backwards as you perform the squats. The body and the brain are training together. Combining motor and cognition challenges helps boost brain cell structure and neuronal connections.

The good news is that brain function is trainable. Keep in mind that the brain health outcomes stemming from “thinking and moving” are derived from the process of doing so. Success is not tied to perfectly executing the Tai Chi forms, dance moves, yoga postures or cognitive challenges correctly every time. Move your body and your brain cells to support optimal brain aging!

Author’s Note: Brian Power is available at The Ranch Fitness Center & Spa, but if you’re not a member, please come as my guest until June 30th.