Minding your mind

Today's post gives a little attention to improving cognition. We’ve heard plenty of these suggestions before, but maybe after this read through we might try doing one or two of them consistently?

1) Move your body. “Aerobic exercise is two to three times as effective as any known brain-training activity,” says Sam Wang, PhD, associate professor of neuroscience at Princeton U. Recent research shows moderate to vigorous exercise even just once a week makes you 30 percent more likely to maintain your cognitive function as you age (published in the June 9 issue of Neurology; additional factors to maintain cognitive function include “live with someone, avoid smoking, continue to volunteer or work into your 70s or 80s” Source: Medline story reporting on Neurology article).

2) Stretch your thinking through play. With many games, we work on memory, strategy, and spatial skills – all required for improving brain health. Maybe try a toy that sharpens flexible problem-solving skills (Health, Sept 2009 magazine recommends a modern version of Rubik’s Cube called Rubik’s 360). When the brain is challenged to learn new information or strategize a solution the cells are stimulated. Or try a different or new electronic game to activate parts of the brain not used on a day-to-day basis. To give your brain a fun and effective cross-training workout, go to http://www.brainready.com/brainflex/ (another brain game site is http://www.lumosity.com/). If a game is played with others, there is a social unpredictability aspect that is also good for the brain.

3) Fortify your diet. Likely you’ve heard of the benefits to our bodies of some fatty acids, especially omega-3s. DHA is a type of omega-3 fatty acid that “decreases arterial inflammation and improves repair of the protective sheath around nerves,” says Dr. Michael Roizen, MD, co-author of YOU-The Owners’ Manual: An Insiders’ Guide to the Body that Will Make You Healthier and Younger. “The result is less age-related memory loss, less Alzheimer’s disease, less depression, and a quicker mind.” Ingest DHA in wild salmon, trout, some fortified foods, and/or supplements of fish oil or flax seed oil. Other good brain foods to include in your diet are many vegetables, fruits, and spices that act as antioxidants and have anti-inflammatory or immune-boosting properties. An incomplete list includes cacao bean/dark chocolate, acai berries and blueberries, coffee beans, walnuts, oregano, cinnamon, turmeric, curry, cloves (for more).

4) Floss your teeth. Reducing the plaque between teeth helps lessen “an immune reaction that attacks arteries, which then can’t deliver vital nutrients to brain cells,” says Dr Roizen. He addresses a wider link between overall wellness and mouth health in RealAge saying, “The best of these studies done at Emory University with the Centers for Disease Control, indicated that people with gingivitis and periodontitis have a mortality rate that is 23 percent to 46 percent higher than those who don't... why? They are linked to increased rates of cardiovascular disease and stroke, as well as to an increase in mortality from other causes, such as infections… the same bacteria that cause periodontal disease also trigger an immune response, inflammation, that causes the arteries to swell.” (Quote source)