Best Ways To Strengthen Your Brain
Wrinkles, gray hair, age spots. There are lots of downsides to aging.
Losing the mind, though, tops the list of many.
But fear not. Just as research has demonstrated how important physical
exercise is to aging well, experts now say there are things we can
do to reduce our risk of mental decline, or even reverse it. It's
called the mental workout, and as baby boomers search for more ways
to enjoy their longevity, interest in it is beginning to explode.
"People are saying, 'I want to live long, but I want to do it
on my terms,' " says Michael Patterson, who runs the brain fitness
program Staying Sharp, a joint project of the Dana Alliance for Brain
Initiatives and NRTA: AARP's Educator Community. "They're saying,
'I could live with a little bit of physical decline, but I don't want
any decline in my cognitive abilities. So what can I do about it?'
"
That's a question scores should be asking. It's estimated that about
5.1 million Americans have Alzheimer's disease, including 4.9 million
people age 65 and older.The Alzheimer's Association predicts that
by 2050, the number of people age 65 and over with Alzheimer's could
range from 11 million to 16 million, unless science finds a way to
prevent or treat the disease.
Those are scary numbers, particularly for an aging generation of baby
boomers.
Some risk factors for dementia, which is most commonly caused by Alzheimer's
disease, simply aren’t reversible, such as genetics. Fortunately
though, brain plasticity studies have shown the brain can rewire itself
into old age, and even add new cells in response to stimulation. Researchers
say some people may have a better shot of maintaining their brain
health by adopting a few preventive strategies, such as using computer
programs and making lifestyle changes.
In the medical world, computer software has been used for years to
help people who've suffered strokes or traumatic brain injuries regain
specific mental abilities, says Alvaro Fernandez, cofounder and CEO
of SharpBrains.com, a Web
site promoting awareness of science-based cognitive training.
Interest in this new frontier of wellness is now mainstream, and the
market has responded with a host of products, ranging from portable
games like Nintendo's (other-otc: NTDOY - news - people ) Brain Age
to more science-based software, such as Posit Science's Brain Fitness
Program.
Posit Science CEO Jeff Zimman says the program is the only one on
the market backed by published scientific studies, which show that
healthy people over age 60 on average experienced the equivalent of
a 10-year improvement on standardized cognitive tests after using
the product. Consumers, many of whom had little to no previous computer
experience, have self-reported improvements in everything from their
ability to remember names to feeling more confidence and optimism,
he says.
What's on your plate can affect everything from memory to mood. Find
The San Francisco-based company began selling the program to retirement
communities in 2005, and it's now used in 130 facilities across the
country and in Canada. For $395 individuals can buy the software,
which targets the neurological processes necessary for accurate listening,
effective thinking and a strong memory. In one exercise, users get
a list of instructions asking them to move cartoon characters to onscreen
spots. The goal is to sharpen the memory, enabling people to recall,
say, a grocery list.
CogniFit, a company established in Israel in 1999 that recently began
marketing products in the U.S., offers a computer training product
called MindFit. Used three times a week for 20 minutes a day, the
$149 product provides individualized training. Unlike a crossword
puzzle, the level of difficulty increases as users' skills improve,
keeping them constantly challenged.
The company also announced last month it has developed new software
designed to get the typical employee to challenge his or her mind.
Charging companies about $100 per employee per year, the MindFit corporate
program will assess users and sharpen their cognitive skills for 10
to 15 minutes a day. CogniFit sees the product as a way for businesses
to potentially lure older workers to stay on the job longer and keep
workers of all ages mentally fit.
If using your computer as a mental gym sounds good to you, SharpBrains.com's
Fernandez suggests asking a few questions first to determine a product's
benefits and whether it's worth the money. Do neuropsychologists and
peer-reviewed research support the program? Does the product indicate
what part of the brain it exercises?
"Some programs are entertainment," Fernandez says, "and
some are exercise."
Change Your Life
Not everyone, however, is convinced that computer programs are the
way to go.
"I don't think that they have proved that they stop Alzheimer's,"
says Dr. Robert Butler, CEO of the International Longevity Center-USA,
a not-for-profit, nonpartisan research, policy and education organization
that helps communities address the issue of aging. "You could
save some money by having a nice book club or learning a new language.
There may be a benefit but I'm not sure you have to buy a computer
game to keep up your brain health."
Both the International Longevity Center-USA and the Staying Sharp
program advocate intellectual stimulation, physical exercise and a
healthy diet to keep your mind in top shape.
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Attack
Education, such as learning a new instrument, has been found to have
a protective effect against cognitive decline, even in those younger
than 65, according to the 2001 report "Achieving and Maintaining
Cognitive Vitality With Aging," sponsored by the Institute for
the Study of Aging and the International Longevity Center-USA, among
others.
Likewise, the report says exercise can benefit an older person's brain
by improving blood supply to the brain, and a high intake of antioxidants,
such as vitamin C, E and beta-carotene, may help prevent progressive
cognitive impairment.
Whatever method you choose to give your mind a workout, Butler says
the earlier you start, the better.
"We should be exercising our minds and our
bodies," he says. "We'd all be a lot healthier if we did."
Daily Activities
A stimulating work environment, much like social interaction, may
help maintain cognitive function, according to the 2001 report "Achieving
and Maintaining Cognitive Vitality With Aging." The factor is
something people approaching retirement should consider. But daily
activities, such as traveling, knitting, gardening and volunteering,
can also do the trick
Exercise
Aside from a way to keep your body healthy, exercise can promote cognitive
vitality, Butler says. Older adults' activity can improve blood flow
to the brain, increase their cognitive test scores in some areas and
better their reaction times. Even those with physical impairments
can benefit.
Emotional Health
Research suggests there is a connection between cognitive and emotional
health, according to the 2001 report "Achieving and Maintaining
Cognitive Vitality With Aging." For instance, older adults, who
are considered to be high functioning, tend to report fewer emotional
problems.
Nutrition
Researchers and nutritionists believe what you eat may have an impact
on your brain health. While studies on animals have shown a reduced
caloric intake may have a protective effect, other research has shown
that antioxidants can protect the body against free radicals, which
can damage brain cells. Eating a diet rich in fruits and vegetables
or taking a supplement may help.
