Has Your Brain Fitness Been Slipping Lately?

Brain Fitness: Build on these seven pillars

1. Regular physical activity.

The correct brain exercise will help your brain reach top form. Inactive individuals are twice as likely to develop Alzheimer’s disease, compared to those who exercised vigorously at least three times a week.

Any exercise that strengthens the heart also benefits the brain. Dancing, gardening, bicycling, hiking, walking, golfing, tennis, swimming—any activity that gets your heart rate up is recommended at least three times a week.

And for those of you who haven’t started exercising yet, take heart; studies suggest that picking up an exercise program at any age and in relatively small doses can help.

2. Social interaction can sharpen your brain

Brain fitness studies show isolated persons have a higher risk of dementia and Alzheimers disease. Stay involved with friends and family or be a volunteer.

In a recent study of young adults, a mere 10 minutes of face-to-face conversation about a social issue was enough to boost working memory and mental processing speeds.

Conversation requires us to pay attention, remember what was said and come up with appropriate responses -- some pretty serious mental gymnastics. And when it comes to mental muscle, it's use it or lose it.

3. Brain Fitness Games

Here's another fun way to make your mind get off its duff and do somersaults. There is a rapidly evolving brain-fitness industry focusing primarily on computer-based games and activities.

“There is so much information out there—often confusing information,” says Alvaro Fernandez, CEO of SharpBrains.com, who teaches a course titled “The science of Brain Health and Brain Fitness” at several San Francisco-area universities.

“Some brain fitness companies have been founded by serious scientists whose primary motivation is to help people, but other companies are making or implying claims about brain improvement with little research focus and a primary motivation to cash in.”

Fernandez explains. “The exciting thing is that a number of brain training programs show measurable improvements in cognitive skills.”

I'm Gene Millen, host of this website. Lumosity is not the only "brain-training" site I've reviewed, but it is one of the most scientific. The games have been lab-tested and shown to improve memory, attention and processing speed.

Two of my favorites are Bird Watching and Monster Garden They are surprisingly fun, and I also like the feature of being able to track my progress.

For a Free Trial go to Scientific Brain Training: Lumosity Brain Fitness Program. The cost is only $6.60 a month.

4. Brain Foods

First, go to the top of the class by eating breakfast. The brain is best fuelled by a steady supply of glucose, and many studies have shown that skipping breakfast reduces people's performance at school and at work.

Don’t overeat. Obesity predisposes people to dementia.

Studies show benefits from the consumption of omega-3-oils found in salmon, walnuts, and flaxseed. Choose foods high in antioxidants, such as deep-colored fruits and vegetables. Blueberries and prunes are two foods that are excellent for the brain.

Brain fish studies: a 2005 study published in the Archives of Neurology showed that normally aging people who ate fish once a week experienced a 10% slower decline on cognitive tests.

A previous study concluded that people 65 and older “who consumed fish once per week, or more. Had 60% less risk of Alzheimer disease compared with those who rarely or never ate fish.”

Many scientists think the omega-2 fatty acids in fish make it brain healthy by reducing inflammation.

5. Brain Supplements

How long has it been since your mind has felt sharp, alert, clear and quick? Can’t remember?

Brain supplements, widely used in Europe, but little known in the U.S., can help you to regain the memory and mind clarity of your youth.

Losing your cognitive function or developing Alzheimers symptoms is one of the most upsetting markers of aging. You can see your hair turning gray or developing wrinkles around your eyes. It is more difficult to see that your brain is aging too.

6. Spirituality

Chronic stress and anxiety accelerate both physical and mental aging. brain fitness studies in the emerging field of “neurotheology” have shown effective antidotes in the regular observance of both formal religion and informal practices such as relaxation, meditation, and tai chi.

7. Mental Stimulation

Traveling, learning a new language, playing musical instruments, or playing a board game qualifies. It’s all about the new and complex, Nussbaum says.

Cognitive challenged brains build up brain reserves of new connections.” Once you no longer are challenged by Sudoku puzzles, continuing to solve them can be fun, but it is not necessarily brain-enhancing.

Often these were people with higher education and complex occupations who were physically and socially active all their lives. Scientists theorize they had more cellular connections in their brains, hence larger brain reserves.

Dr. Michael Merzenich, Keck Center for Integrative Neuroscience, University of California at San Francisco, a pioneer of neurophysiology, says “The brain is plastic through a lifetime. You never lose your ability to acquire ability.” Dr. Merzenich recommends brain games developed by neuroscientists to work the various parts of the brain.

“At every point in life, the brain’s natural plasticity gives us the ability to improve how our brains function. It’s only a matter of figuring out how to harness that remarkable capability.”

May your Brain be nimble brain be quick.

Quicker than lightning...never missing a trick!

Gene

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