Exercise

Studies over the last 40 years have shown that physical exercise can slow the effect of aging on the mind and the body, and help people remain mentally sharp as they age.

The Canadian Study on Health and Aging found that the beneficial effects of exercise were a significant factor in reducing the risk of developing dementia. This is partly because exercise stimulates increased blood flow throughout the body, bringing more oxygen and glucose to the brain.

Recent interest has also considered whether exercise has a direct beneficial impact on the hippocampus, a part of the brain, which is important in the formation of memory.

Exercise that raises your heart rate for 15 to 30 minutes three or four times a week is excellent.

In one study, exercise was shown to reduce the risk for people who are genetically predisposed to getting dementia.

Dr JoAnn Manson, Professor of Medicine at Harvard Medical School, said, "Walking may be as close to a magic bullet as you’ll find in modern medicine". Once a week, push yourself by walking for a longer period of time, or try bicycling, swimming, tennis, or working out at the gym.

Some studies suggest that, with regards to dementia, doing a variety of exercises may be more helpful than the intensity of the exercise.

This may be due in part to the socialization involved in some activities, but those who mix their exercise routine with a variety of activities like walking, dancing, golfing, and gardening have been found to be less likely to develop dementia.

People who dance frequently also show a reduced risk of developing dementia.

This is probably due to three factors:

  • The energy expended keeps arteries healthy and blood circulating well;
  • It’s a social activity; and
  • The brain is constantly stimulated when learning new dance steps, and learning to do them well.

However, the effects of exercise wear off quickly. You feel good for up to 12 hours after physical exercise but then you have to do it again. When you stop an exercise program, the benefits wear off quickly - so keep it up!
 

Stress Reduction and Sleep

It is hard to concentrate and remember things in a crisis. Similarly, chronic stress will have a long-term impact on the performance of our brain - especially our memory. Chemicals released into the body and brain as a result of stress are very damaging if we are exposed to them for too long.

These chemicals include cortisol (a hormone), epinephrine and norepinephrine (both neurotransmitters), which weaken the immune system and make us more vulnerable to bacterial or viral infections, cardiovascular disease, high blood pressure, and cancer.

Cortisol is a particular enemy of brain health and fitness because it attacks the brain cells in the hippocampus - a part of the brain involved in creating memories.

A Canadian study found that people deprived of a few hours of sleep remembered 30% less in logic games than the well-rested group. As we age, we tend to sleep less - not because we need less, but because we can become less efficient sleepers and may find it harder to sleep without interruption.

Sleep deprivation impacts our mental fitness. Losing four hours of sleep on one night can slow your mental processes by half, and make it difficult to concentrate on even a simple task.

You should avoid "sleep debt" - the accumulation of sleep lost over many nights.
 

Critical Health Indicators

Your cholesterol ratio (total cholesterol to "HDL", or "good" cholesterol) is a good indicator of heart health and, by extension, brain health.

(A ratio of 4 is ideal. Between 4 and 6 puts you at a moderate risk of heart disease, while a ratio greater than 6 indicates a high risk.)

Blood pressure level is essential to reducing risks of dementia, as well as reducing risks of heart attack and stroke. There was once a belief that blood pressure typically increased with age, but that has since been proven to be untrue.

  • Optimal range for your blood pressure is 120/80.
  • Average is 130/85.
  • Above Average is between 130 and 139 over between 85 and 89.
  • High Risk is 139/89.

Your glucose levels are critical because high levels indicate a risk for diabetes. Diabetes is a very significant risk to brain health. The recommended level used for blood sugar in Canada is 7 millimoles per litre (7 mmol/L).

These three critical indicators can be naturally regulated by regular exercise, good body weight, low salt consumption, low stress, spiritual pursuits, and medications.

Your Body

There are three key areas of physical health to take action in to help keep your brain in shape.

 

Important tips:

  • Even half an hour of brisk walking a day can be very helpful.
  • If you don’t fall asleep easily, don’t watch TV before bedtime. Televisions emit something called "full spectrum light", which tends to stimulate people rather than put them to sleep.  Also, try to sleep in a totally dark room.