Role of Physical Exercise
Aerobic exercise has a profound impact among all interventions. It causes brain-derived neurotrophic factor a neuropeptide, which helps with neurogenesis and synaptogenesis. Aerobic exercise had the most impact in maintaining cognitive function over the years. According to one year study of exercise and brain and the follow-up brain power study; 12 months of 1-2 week progressive strength training improved executive function in women ages 65-75 years. And, they were also able to maintain same functional status and activities of daily living as published in Archives of Internal Medicine, December 2010. A famous quote from Albert Einstein says: “Life is like riding a bicycle, if we want to keep it in balance, we constantly need to be moving.”
Role of Meditation and Mindful Consciousness
There is growing body of evidence on research regarding meditation and the brain. Comparison of brain scans before and after integrative body-mind therapy or relaxation training shows Integrative Body-Mind Therapy or IBMT had increased brain connectivity involving the prefrontal cortex and anterior cingulate gyrus, which is responsible for attention, focus, and memory building. Participation in mindfulness-based stress reduction is associated with changes in gray matter concentration in the brain regions involve in learning and memory processes, emotion regulation, self-referential processing, and perspective taking.
Hormones and the Brain
Hormones start to decline as we age. For example, there is a decline in reproductive hormones such as testosterone and estrogen in our 40s; thyroid hormones in our 50s; and progesterone in the 60s. Parathyroid hormone prevents calcification; estrogen is involved with information processing speed; testosterone in visual spatial memory; thyroid for information processing speed; growth hormones for information processing speed and neuronal connectivity; melatonin in neuronal connections. Lack of testosterone is associated with depression, cognitive decline, and loss of IQ.
BDNF The Brain Cell Fertilizer
According to an article published in Nature Magazine, we know that neurogenesis in the adult brain hippocampus occurs throughout life, and that human brains also retain potential for self-renewal throughout life. The neuropeptide known as BDNF (Brain Derive Neurotrophic Factor) is neurotrophin crucial to the structural integrity of adult neurons. Our brain plastic is called neuronal plasticity, which means that one part of our brain can take over the function of the other. It is also helpful in cases of stroke, trauma, multiple sclerosis. We know from scientific studies that docosahexaenoic acid (DHA), calorie restriction, physical exercise, and aerobics contribute to BDNF production.
The 14 Day Brain Study
According to the 14-day Healthy Longevity Style Program and Cognitive Function, brain structures and function can be altered through a coordinated well orchestrated program. Researcher, Gary Small, from UCLA published a landmark study in June 2006, in the Journal of American Geriatric Psychiatry. Half of the subjects received intervention with mental and physical exercise, brain health diet plan, cardiovascular conditioning, and relaxation exercises. The other half, (controlled group) did not received any intervention. Self assessment for memory, ability, and objective testing of cognitive function was made on both groups. Determination of regional cerebral metabolism was also studied. The group that received intervention showed improvements in word fluency and cognition. In addition, the benefits continued, even after the interventions ceased.
Evidence Based Strategies
Optimal brain health requires physical exercise, a nutritious diet including various brain foods, nutrients, including essential fatty acids (EFAs) in balance, quality protein, full spectrum daylight, and sufficient sunshine. A positive attitude, nourishing relationships, and spirituality are also very important. To maintain health, the brain needs to be socially connected and in constant pursuit of learning new skills, such as a musical instrument or a second language. Neurons or brain cells are highly social beings. Their networking potential called synaptogenesis is enhanced by living in a psychologically stimulating environment with healthy nourishing relationships.