Brain health in Old Age 1-4

With life expectancy on the rise, quality of life in our later years is becoming increasingly important. So keeping our minds as well as our bodies healthy is a priority.

What can you do to keep your brain sharp?

1) Exercise your brain

Like the body, the brain benefits from being used and challenged — from being ‘kept in shape’. Challenging the brain with new activities can create new pathways within the brain that can act as alternate routes if some neurones (nerve cells) are damaged. You could try:

• playing games that involve planning and memory such as chess and bridge;
• trying activities that test your vocabulary such as crosswords and Scrabble;
• learning a new skill — perhaps a language or a musical instrument;
• doing sums in your head rather than automatically reaching for a calculator;
• volunteering; and
• keeping informed about what’s happening in the world.

Recently, several companies have developed computer programs aimed at giving users a mental workout. While preliminary studies are encouraging, more research needs to be done to see whether these programs delay or prevent a decline in mental function over the long term.

2) Keep physically active

Research has shown that physical activity can protect against loss of mental function. Exercise increases blood flow to the brain and may promote neurone growth. You don’t have to run a marathon straight away — you can start by gradually increasing the level of physical activity in your day-to-day life and building it up from there. Here are some ideas to get you started.

• Take the stairs rather than the lift.
• Park your car further away than you would normally and walk the extra distance.
• If you have a dog, take it for longer and more regular walks.
• Ride a stationary exercise bike while watching TV.
• Take up a hobby that keeps you physically active, such as gardening.

If you are doing more vigorous activities such as cycling or rollerblading, make sure you wear a helmet, as head injuries are an important risk factor for memory problems.

3) Eat a healthy diet

Like your body, your brain thrives on a well-balanced diet. A healthy diet can go a long way towards preventing conditions such as diabetes and high blood pressure that may impair your mental function.

Try to keep your weight under control, bearing in mind that energy requirements generally fall after the age of 70, and aim to include the following nutrients in your diet:

• Protein. This is essential for supplying your brain with amino acids (protein building blocks). Good sources of protein include fish, poultry, lean meats, grains and pulses, and dairy food.
• The right type of fats. This means unsaturated fats — from oily fish, nuts, and oils such as sunflower oil and olive oil — rather than saturated fats — those in meats, dairy and products such as biscuits, cakes and pies. Unsaturated fats are an important constituent of neurone membranes.
• Carbohydrates. These supply glucose, a form of sugar and the fuel that neurones need to function. As the brain cannot store much glucose, it must receive a steady supply from the bloodstream. So breakfast is very important in giving your brain enough fuel for the day. When choosing sources of carbohydrate, glycaemic index is an important concept. Foods with a low or medium glycaemic index — such as brown rice, chick peas, kidney beans, oatmeal and whole grain bread — are preferred as they tend to release glucose more steadily into the bloodstream (and therefore to the brain) than those with a high glycaemic index — such as potatoes, soft drinks, cakes and lollies.
• Plenty of fruit and vegetables. These supply antioxidants that protect your neurones. Fresh whole foods (especially oranges, berries, broccoli, spinach, carrots, sweet potatoes and tomatoes) seem to provide more health benefits than antioxidant supplements.

4) Be cautious about supplements

Various supplements and herbal medicines are often marketed as having anti-ageing properties. However, research into this area is still in its infancy. You should check with your doctor before taking a supplement to ensure that it is appropriate and that it does not interact with any other medicines you are taking.

• DHEA (dehydroepiandrosterone). Little good quality research has been done on this hormone, but at present there is no evidence that it helps mental function in healthy people.
• Ginkgo biloba. There is inconsistent evidence that this Chinese herb benefits those with Alzheimer’s disease or vascular dementia. Also, there is so far no evidence that it slows mental decline in healthy adults. Further research into this area is awaited.
• Folic acid. There is no consistent evidence that supplementing with folic acid slows mental decline in healthy people or in those with dementia.

Source: mydr.com.au