Point of View

Everywhere you turn somebody is telling you to eat better and exercise regularly. We all know these things can help keep our bodies healthy and prevent all types of illnesses, but have you ever wondered how you can keep your mind healthy?

Until recently, conventional wisdom said that at birth we were all born with all of the brain cells we would have for our lifetime and that as we age these brain cells gradually die off. However, recent studies prove much more encouraging. Science is discovering that we continue to grow new brain cells throughout our lives. Neuroscientists are busy trying to figure out exactly what triggers the production of these cells.

An ever increasing need

Research shows that adults lose 15 percent to 25 percent of their brain tissue between the ages of 30 and 90. The areas of the brain most affected by this loss are those areas associated with memory, learning and other thinking-related processes.(Journal of Gerontology: Medical Sciences; Feb. 2003)

It is estimated that up to four million people currently have Alzheimer’s disease. Researchers estimate that by 2050 some 14 million Americans will have the disease if current population trends continue and no preventive treatments become available. (2001-2002 Alzheimer’s Disease Progress Report; National Institute on Aging)

People with Alzheimer’s or other forms of age-related dementia may have trouble remembering recent events, activities, or the names of familiar people or things. While there are no clear cut answers, there is good evidence we can delay or even prevent age-related memory loss and lessen the effects of Alzheimer’s.

Engage in intellectually stimulating activities

When it comes to your brain, the old adage of “use it or lose it” might actually be true. Evidence shows that individuals who continue to engage in stimulating mental activities throughout their adult life show fewer, less severe signs of age-related memory loss. Participation in activities like working crossword puzzles, reading newspapers, playing puzzle games and going to museums is even believed to lower an individual’s risk of getting Alzheimer’s disease.

Other research suggests that the more formal education a person has, the better his or her memory and mental function are even when plaques associated with Alzheimer’s are present in the brain. It is believed that education may make the brain more adaptable and flexible; essentially creating a protective “reserve” in the brain that allows it to compensate for declines in other areas.

With the Baby Boomers now reaching middle age and beyond, Alzheimer’s is becoming a bigger concern than ever before. But is there anything you can do to keep your mind healthy? Increasingly, evidence shows that diet and exercise, along with mental stimulation, can have a profound effect on your brain.

Remain physical

Being physically active may benefit more than just our hearts. A study published in the February 2003 issue of the Journal of Gerontology indicates that cardiovascular exercise done over a long period of time reduces tissue loss; and that includes brain tissue.

To get the brain benefits, moderate aerobic exercise such as a brisk 30 minute walk a few times a week should do the trick. The National Institute on Aging commissioned a study of 124 older adults to compare walking for exercise to stretching and toning. The study found that those who were assigned to walk became more physically fit than those assigned to stretch. The walkers also showed greater improvements on mental function tests that measure planning, scheduling and decision making.

Include ‘brain foods’ in your diet

Evidence shows that including foods rich in antioxidants in your diet can have a positive effect on your brain. Two new animal studies published in the Journal of Neuroscience have found that antioxidants like Vitamins E, C, and beta-carotene can minimize the effect of aging on the brain and improve learning and memory. Dark or brightly

colored fruits and vegetables like strawberries, blueberries and spinach are typically rich in antioxidants. Antioxidants are also available in dietary supplements.

Older and wiser

Our memory does not have to fail as we get older. In fact, in some ways our mental functions can improve as we age. Experience and a lifetime of learning allow us to think and reason in creative ways that are impossible for a younger person without the benefit of our life experiences. While you might have a little trouble recalling a name, the memory you’ve gained through experience allows you to understand situations and solve problems much more quickly.

Exercise, a balanced diet and mentally stimulating activities can sharpen our minds and protect our memories from the damaging effects of age-related dementia and Alzheimer’s disease. And the exciting news is that all of these risk-lowering strategies are good to do anyway because they lower risk for other diseases and can help to maintain and improve our overall health and well-being.

Tamara Quintana is a graduate of All Saints Episcopal Hospital School of Vocational Nursing and the director of the employee wellness program for GuideStone Financial Resources of the Southern Baptist Convention.