We are sending our loved ones greetings cards and chocolates next week. Let’s not forget that two pound organ in our heads that keeps the show on the road.
Here are 10 tips from the Alzheimer’s Association to help protect your brain from decline as you age. Please don’t wait till you are in your 60’s to start thinking about your brain health. The sooner your pay attention to it the better off you will be.
1 Break a sweat
Engage in regular cardiovascular exercise that elevates your heart rate and increases blood flow to the brain and body. Several studies have found an association between physical activity and reduced risk of cognitive decline.
I write about exercise and the brain regularly. Check out my Page – Important facts about your brain (and exercise benefits) to learn more about this.
2 Hit the books
Formal education in any stage of life will help reduce your risk of cognitive decline and dementia. For example, take a class at a local college, community center or online. Continue reading
On the premise that one picture is worth 1000 words, here are 2000 words worth of pictures. Regular readers know I feel strongly about the positive impact of exercise on the brain. If you would like to read further on it, check out my Page – Important facts about your brain (and exercise benefits).
For the record, this has nothing to do with losing weight, but everything to do with providing your body and your brain with proper nourishment. I especially liked the final segment which points out how your brain benefits from exercise.
I have written repeatedly about physical exercise benefiting the brain. It seems that now a new study has found a way to actually stimulate the brain cells which may benefit individuals suffering from Alzheimer’s Disease.
Some researchers at Montana State University have a light touch when it comes to unraveling the mysteries of the brain and exploring new ways to treat diseases like Alzheimer’s.
A team led by Anja Kunze, assistant professor in the Department of Electrical and Computer Engineering, uses tiny magnets to stretch small branches of individual brain cells in her lab.
“It’s a very gentle force,” Kunze said. “It would be like getting a massage.” Continue reading
Eat less, move more, live longer. Sometimes those simple rules are easier said than done. I am blessed that I love riding my bike. No one needs to get me riding every day. I can’t wait to get out there. That isn’t the case for most folks. Additionally, I use an Apple watch to track my activity and keep me aware of my goals . You can check out my Page – How my Apple watch is good for your health here. I hadn’t realized at the time that the watch turned my exercise into a game.
Gabi and me riding in Chicago’s famous Bike the Drive ride.
Does exercise sometimes feel like an annoying chore? Adding a little friendly competition and other “gamification” strategies just might help, according to a new study.
The six-month-long study included 94 families who tracked their daily step counts with a wearable device or a smartphone. Just over half of the participants were women, and their average age was 55. Half were randomly chosen for the gamification arm of the study, which was designed to encourage collaboration, accountability, and team spirit. These families received small prizes tied to achieving daily and weekly step goals. They boosted their daily walking distance by almost a mile — more than twice the gains achieved by people who weren’t part of the competition. Continue reading
There are some superb concepts in this post that are in harmony with much of what I have written on living a long, healthy, happy life with your brain still functioning throughout. I hope you enjoy it as much as I did.
The Other Side of 55
“Age is just a number, and agelessness means not buying into the idea that a number determines everything from your state of health to your attractiveness to your value. You can be younger at 60 than you were at 30 because you’ve changed your attitude and your lifestyle. To be ageless is to defy the rules of what it supposedly means to be this age or that age. It is, quite simply, to never ‘grow old’ – to never feel as if the best days are behind you and it’s all downhill from here.”
Christiane Northrup, M.D. (from ‘Goddesses Never Age’).
There’s a great line in the original Crocodile Dundee movie when Sue asks Mick when he was born and he says, “In the summer”. He has no idea how many years he has lived (i.e., how ‘old’ he is), and so his age doesn’t limit him…
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Regular readers know what a big fan I am of the brain and its function in our daily life. As a 77 year old, I am also supremely interested in keeping mine functioning into these, my later, years. Check out my Page Important facts about your brain (and exercise benefits.
Every sight, smell, sound, touch, and specific memory is stored in the recesses of your mind—but what parts of your brain store specific types of sensory data? Read on to learn more about where your brain stores these memories and which parts of your brain control specific functions.
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Here is another source of the same facts I have been reporting in this blog for some years now. Your brain gets as much benefit from your cardiovascular exercise as your body.
Aerobic exercise can improve memory function and maintain brain health as we age, a new Australian-led study has found.
In a first of its kind international collaboration, researchers from NICM and the Division of Psychology and Mental Health at the University of Manchester in the UK examined the effects of aerobic exercise on a region of the brain called the hippocampus, which is critical for memory and other brain functions.
Brain health decreases with age, with the average brain shrinking by approximately five per cent per decade after the age of 40.
Studies in mice and rats have consistently shown that physical exercise increases the size of the hippocampus but until now evidence in humans has been inconsistent. (my emphasis)
Filed under aging brain, brain, brain function, brain health, cardio exercise, cardiovascular diseases, cardiovascular health, Exercise, exercise and brain health, exercise benefits, Healthy brain
Herewith more positive reinforcement for our mantra of eat less; move more; live longer. Neuroscience News reports that a landmark study led by the Black Dog Institute has revealed that regular exercise of any intensity can prevent future depression – and just one hour can help.
Published today in the American Journal of Psychiatry, the results show even small amounts of exercise can protect against depression, with mental health benefits seen regardless of age or gender.
Results showed that people who reported doing no exercise at all at baseline had a 44% increased chance of developing depression compared to those who were exercising one to two hours a week. NeuroscienceNews.com image is in the public domain.
In the largest and most extensive study of its kind, the analysis involved 33,908 Norwegian adults who had their levels of exercise and symptoms of depression and anxiety monitored over 11 years.
The international research team found that 12 percent of cases of depression could have been prevented if participants undertook just one hour of physical activity each week.
“We’ve known for some time that exercise has a role to play in treating symptoms of depression, but this is the first time we have been able to quantify the preventative potential of physical activity in terms of reducing future levels of depression,” said lead author Associate Professor Samuel Harvey from Black Dog Institute and UNSW.
“These findings are exciting because they show that even relatively small amounts of exercise – from one hour per week – can deliver significant protection against depression.
“We are still trying to determine exactly why exercise can have this protective effect, but we believe it is from the combined impact of the various physical and social benefits of physical activity.
“These results highlight the great potential to integrate exercise into individual mental health plans and broader public health campaigns. If we can find ways to increase the population’s level of physical activity even by a small amount, then this is likely to bring substantial physical and mental health benefits.” Continue reading
Eat less, more more; live longer remains the mantra of this blog. Now comes MedicalPress with a study confirming the move more segment.
Whether it’s running, walking, cycling, swimming or rowing, it’s been well-known since ancient times that doing some form of aerobic exercise is essential to good health and well-being. You can lose weight, sleep better, fight stress and high blood pressure, improve your mood, plus strengthen bones and muscles.
“Whether muscle is healthy or not really determines whether the entire body is healthy or not,” said Zhen Yan of the University of Virginia School of Medicine. “And exercise capacity, mainly determined by muscle size and function, is the best predictor of mortality in the general population.”
But why? Yan might have some answers. He and colleagues at UVA are peering inside the cell to understand, at a molecular level, why that workout – like it or not – is so vital to the body. They found that one important benefit involves the cellular power plant – the mitochondria – which creates the fuel so the body can function properly.
The American Heart Association (AHA) has a superb rundown on the benefits of a healthy lifestyle, literally from cradle to grave. I can’t tell you how gratifying it is to see these concepts broadcast by the mainstream health outlets like the AHA. The following is directly from them. At the end I have listed some of my posts which flesh out these steps. Remember, eat less; move more; live longer.
A healthy lifestyle benefits your brain as much as the rest of your body — and may lessen the risk of cognitive decline (a loss of the ability to think well) as you age, according to a new advisory from the American Heart Association/American Stroke Association.
Both the heart and brain need adequate blood flow, but in many people, blood vessels slowly become narrowed or blocked over the course of their life, a disease process known as atherosclerosis, the cause of many heart attacks and strokes. Many risk factors for atherosclerosis can be modified by following a healthy diet, getting enough physical activity, avoiding tobacco products and other strategies.
“Research summarized in the advisory convincingly demonstrates that the same risk factors that cause atherosclerosis, are also major contributors to late-life cognitive impairment and Alzheimer’s disease. By following seven simple steps — Life’s Simple 7 — not only can we prevent heart attack and stroke, we may also be able to prevent cognitive impairment,” said vascular neurologist Philip Gorelick, M.D., M.P.H., the chair of the advisory’s writing group and executive medical director of Mercy Health Hauenstein Neurosciences in Grand Rapids, Michigan.
Use it or lose it continues to reverberate as I learn about work done trying to understand aging and its effect on the human brain. Here is a study published in the journal Frontiers in Aging Neuroscience.
“Exercise has the beneficial effect of slowing down or even counteracting age-related decline in mental and physical capacity,” says Dr Kathrin Rehfeld, lead author of the study, based at the German center for Neurodegenerative Diseases, Magdeburg, Germany.
From animal research, it is known that combining physical activity with sensory enrichment has stronger and longer-lasting effects on the brain than either treatment alone. For humans dancing has been suggested to be analogous to such combined training. Here we assessed whether a newly designed dance training program that stresses the constant learning of new movement patterns is superior in terms of neuroplasticity to conventional fitness activities with repetitive exercises and whether extending the training duration has additional benefits.
The study was designed as an 18-month controlled intervention. It was approved by the ethics committee of Otto-von-Guericke University, Magdeburg. Some 52 healthy elderly individuals (63–80 years) recruited via announcements in local newspapers were screened for the study. They were then randomly assigned to either the dance or the sport group. Assessments were performed at baseline, after 6 and after 18 months of training. Continue reading
At the risk of being repetitious, I have had three family members suffer from Alzheimer’s Disease and/or dementia. At the age of 77 I am really concerned about living a long life, but WITH my brain fully functional. That is only one of the reasons I ride my bike every day here in Chicago. I promote exercise in all its forms here and subscribe to the mantra: eat less; move more; live longer.
Many studies have told us exercise is good for the brain. But does it depend on the type of exercise? New research suggests not – at least for seniors. A study of older people found the brain benefits from many types of physical activities – and you don’t have to go to the gym to do them, according to Medical News Today.
The team, from the Institut universitaire de gériatrie de Montréal, an institution affiliated with the University of Montreal in Canada, reports the findings in the journal AGE. Continue reading
A reader who happens to be in the business of health, Velocity Athletic Training Radio, enjoys my blog and asked me if I would like to discuss it with her on the radio. You remember radio, don’t you? If you would like to hear it click the link below.
Eat less; move more; live longer. It’s never too late to start exercising according to researchers at Wake Forest Baptist Medical Center
Moderate-intensity exercise can help even extremely obese older adults improve their ability to perform common daily activities and remain independent.
Even this fat cat can benefit …
Findings from the National Institutes of Health-funded study are published in the July issue of the journal Obesity.
In the United States, obesity affects nearly 13 million adults age 65 and older. Both overall obesity and abdominal obesity are strongly associated with the development of major mobility disability (MMD), the inability to walk a quarter of a mile, according to the study’s lead author, Stephen Kritchevsky, Ph.D., director of the Sticht Center for Healthy Aging and Alzheimer’s Prevention at Wake Forest Baptist.
Previous data on older populations had suggested that obesity may lessen the beneficial effects of physical activity on mobility. However, this research, which analyzed data from the multicenter Lifestyle Interventions and Independence for Elders (LIFE) study, showed that a structured physical activity program reduced the risk of MMD even in older adults with extreme obesity.
Experts in aging and Alzheimer’s disease are conducting a national clinical study to determine if exercise may be an effective non-drug intervention for maintaining cognitive fitness.
The Rush Alzheimer’s Disease Center at Rush University Medical Center is the only site in Illinois, and one of only 15 sites across the United States leading the Exercise in Adults With Mild Memory Problems (EXERT) study, which is trying to determine if exercise can slow the progress of memory loss and cognitive impairment in older adults.
Neuroscientists are collaborating with the YMCA to provide individualized, one-on-one exercise programs and personal training to study participants. Rush will be working with the McGaw YMCA in Evanston, Illinois, to provide 45-minute personal training sessions for one year.
Adults with memory issues may avoid being active when they need it most
“We want to see if a personalized program implemented in the community and prescribed by health care providers can be an effective therapy for people with memory issues,” said Dr. Neelum Aggarwal, associate professor of neurology and principal investigator of the EXERT study at Rush. Continue reading