Improve Brain Fitness
With Positive Lifestyle Choices

Healthy aging and brain fitness go hand in hand. Like the rest of your body, the brain must get proper nutrition and exercise, or it will deteriorate. No less important, baby boomers must stay socially and mentally active and reduce stress in order to stay mentally fit.

How does the brain function?

The brain is the most complex organ in our body. No amount of technology or science has been able to equal it to date. Everything we do, every thought, action, emotion and behavior is controlled by this amazing three pound mass of tissue.

It is made up of different cells, the main ones being nerve cells called neurons. Thousands of neurons are grouped together to perform different tasks.

Neurons communicate with each other through chemical signals called neurotransmitters. Millions of signals speed their ways though the brain every moment enabling it to receive and process information and send out instructions to various parts of the body.

Billions of tiny blood vessels carry oxygen, glucose, nutrients, and hormones to all parts of the brain. Although the brain comprises only about 2% of the total body weight, it receives about 25% of the body's blood supply.

If the neurons are damaged or don't receive proper nutrition and sufficient oxygen, brain performance will be affected.

cognition - the process of gaining knowledge and comprehension which involves memory, knowledge, perception and problem solving.

free radicals - unstable atoms or molecules that can cause damage to normal cells. They occur normally in the body, however, factors such as pollution, radiation and cigarette smoke can increase their occurrence. If free radical production is excessive, they can cause damage to normal cells and cause loss of brain function, heart disease, cancer and other forms of disease not caused by a bacteria. Free radical damage accumulates with age.

antioxidants - substances that protect cells from being damaged by free radicals. It is formed in the body and found in vegetable oils, nuts, green leafy vegetables, citrus fruit, and berries.

Changes in the aging brain

As our brain ages, it goes through physical and chemical changes:

• Certain parts shrink
• The grooves on the surface widen
• Neurons may begin to transmit messages more slowly
• Blood flow can weaken, hindering the flow of oxygen and nutrients
• Nerve cells become more susceptible to damage by free radicals

These changes are a normal part of aging, they are not the cause of senility or other changes in the ability to think. With age some slight, slowing down of thought and memory are likely to occur, but do not confuse this with dementia-type illnesses like Alzheimer's which are NOT normal processes of aging.

Studies indicate that the rate of reduction in brain fitness in later life is effected by a combination of genetics, environment, disease and habits such as alcohol, drugs and cigarettes. While we can't change the past or our genes, there is a lot we can do to adopt a healthy lifestyle. It can bring about positive results such as improved memory, better comprehension, and clearer thinking.

How to Improve Brain Fitness

As we age, blood flow slows down. In general, physical activity improves the heart's ability to pump blood more efficiently which improves cognitive ability and lowers stress.

Exercise may be effective in improving depression. Serotonin is a chemical in the brain that affects mood. Studies indicate that an intensive exercise program may raise serotonin levels enough so as to help those suffering from depression.

Studies show that older adults who are highly fit have faster reaction times as a result of better concentration and are more able to focus their attention on relevant information.

Aerobic activity seems to be especially beneficial for memory skills.

Free radicals destroy nerve cells which means that information isn't processed as quickly and memory is more difficult to form and recall. Antioxidants protect cells from being damaged by free radicals.

Dark skinned colorful fruits and vegetables are excellent foods for protecting nerve cells against free radicals because of their high antioxidant levels.

• Examples of fruits richest in antioxidants are blueberries, strawberries, raspberries, plums, oranges, grapes, and raisins.

• Vegetables high in antioxidants include kale, spinach, brussel sprouts, alfalfa sprouts, broccoli, beets, corn, red peppers.

Omega-3 is essential for brain fitness, but cannot be manufactured by our body. Cold water fish (salmon, mackerel, tuna, herring, sardines, anchovies) are excellent suppliers of Omega-3. Evidence has shown Omega-3 to have a mood stabilizing effect as well as an antidepressant effect. Walnuts and kiwi fruit are also very good sources of Omega-3.

Vital Choice Alaskan Sockeye Salmon Oil Supplements

"Diets rich in omega-3 essential fatty acids fight disease and contribute to overall better health. Over 60 health conditions have been shown to benefit from essential fatty acid supplementation."

--National Research Council.

B-12, found in red meat, eggs, poultry, fish, may prevent brain volume loss.

Whole grain foods such as brown rice, oatmeal, barley whole grain breads, and popcorn are excellent sources of carbohydrates, which are broken down to glucose, the brain's primary fuel source. Whole grains supply us with Vitamin E, a powerful antioxidant as well as iron and B vitamins, which are also vital for brain fitness.

Extra virgin olive oil has a high concentration of Vitamin E.

Avocado is a healthy fat that contributes to healthy blood flow. It's also rich in antioxidants.

Mental Exercise:

Brain fitness can be achieved by learning new things and pursuing intellectually stimulating activities.

By enriching our brain with new knowledge throughout our lives the number of cells will increase and the connections between them will continue to strengthen, regardless of age.


Tips for improving cognition :


• Learn a language
• Take art lessons, learn to draw, paint, sculpture
• Start your own website
• Take up a new sport
• Learn to play a musical instrument
• Play cards, chess, checkers, scrabble
• Do crossword puzzles, sudoku, etc.
• Take dancing lessons
• Take up yoga
• Travel, learn new cultures
• Play mind exercise games on-line
• Learn to juggle
• Take a non-credit course at a local college

Specific tips for improving memory:


• Pay attention – focus on the subject at hand. Turn off music or TV to minimize distractions.

• Get organized – have a designated place for important items like keys and important papers.

• Write down important things and keep the list in a specific place.

• Use your environment. Place things where they don't belong to help you remember something you need to do. For example put your ring on the other hand to remind you to make that call you keep forgetting to make.

Stress destroys brain cells. Cortisol is a hormone that is secreted in response to stress. As we age cortisol is especially destructive to the aging brain's ability to form memory and to retrieve stored information. Therefore, it is especially important for us baby boomers to reduce the stress in our lives.

Stress reducers:

• Exercise, exercise, exercise!!!
• Reduce caffeine intake
• Get more sleep, take naps in the afternoon
• Laugh a lot
• Listen to music
• Put things in order in your home

Spend Time With Other People:

People that are socially active have shown to have sharper memories than those that are isolated.

Stop Smoking:

You are poisoning your brain and causing it to age more quickly. So much has been said about the subject, what more can anyone add, except...

It's never too late to stop.

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