In my last column, I wrote about Brain Health Awareness
month. The brain, the most complicated system in our bodies is often the most
overlooked. When most of us think of health we may think of overall health or
we may think of heart health but how often do we think in terms of brain
health?
I would speculate that many of us change habits or behaviors
based on the fear factor. We wait until there is a health crisis to take notice
and adopt healthier patterns. For many of us it may be stepping on the scale
that provides the impetus to eat better or healthier. Most of us don't think in
terms of brain health unless we are fearful of developing Alzheimer's disease
or one of the related dementias.
As a part of normal aging our brains change. Our brains
begin the gradual process of decreasing in volume as we age. Short-term memory
may decline, reaction time increases, cognitive processing time increases,
cognitive inflexibility increases, and the filter between our thoughts and
words can become less inhibited. While these may be normal effects of aging we
can try to minimize the progression of the effects of normal aging and
potentially ward off the effects of "abnormal" brain changes such as
the effects of dementia.
According to brainhealth.gov, brain health refers to the
ability to remember, learn, plan, concentrate and maintain a clear, active
mind. How do we achieve brain health? Maintaining overall health is the best
way to protect the brain and minimize the overall effects of normal aging.
Improving overall health, minimizing risk factors and following
simple steps can keep the brain active and sharp. Following a heart healthy
regime also contributes to a healthy brain. Nutrition and eating smart,
exercise, staying social, managing stress and continuing to learn and discover
new interests are important to maintaining a healthy brain.
Here are some interesting facts about the brain that may
help keep things in perspective: The brain is made up of 77-78 percent water,
10-12 percent fats and 8 percent proteins.
So here is where we begin to keep our brains as healthy as
possible — water! Most of us are walking around chronically dehydrated and it
takes its toll on our brains. In fact, as we age, dehydration may in fact cause
confusion and memory loss. In a person living with dementia the effects of dehydration
can be devastating.
Diet contributes a huge part in keeping a healthy brain. Our
brains need healthy fats to function. However, maintaining a balance is so
important. If you consider what is good for the heart is ultimately good for
the brain, then eat a diet high in antioxidants found in fruits and vegetables
and moderate in lean proteins and carbohydrates. The brain needs fats so some fat
in the diet is therapeutic.
There is an ongoing debate about the use of cholesterol
lowering drugs and the effect on the brain. The conundrum is to that to protect
the blood vessels from plaque build-up that causes heart disease there may be
some adverse effect on the brain. People are living longer due to the control
of heart disease — although it is still the No. 1 killer of both women and men
— thus living to the age when Alzheimer's disease and related dementias
typically become obvious. Keep in mind the greatest risk for Alzheimer's
disease is age. Also keep in mind the biggest risk associated with vascular
dementia is hypertension, stroke and heart disease. So I am not advocating for
anyone to stop their cholesterol-lowering medications because who wants to
weigh those odds of a heart attack at a younger age versus an unhealthy brain
at an advanced age?
The bottom line is to eat well and in moderation! And here
comes the bombshell … just adding 30 minutes of exercise (like taking a walk)
to drinking plenty of water, and eating reasonably well can significantly
contribute to overall brain health.
While eating well, drinking plenty of fluids and walking are
hallmarks of good overall health, the effects of socialization on the brain are
undeniable. Those who are socially isolated and have very little contact and
stimulation through relationships are known to have an increase in cognitive
decline. Laura Carstensen, professor and founding director of the Stanford
Center on Longevity, reported in 2009 that our social arena "influences
not only our happiness in everyday life but the ways in which our brains
process information, the levels of hormones circulating in our bodies and our
physiological responses to stress."
Stress, the other culprit adversely affecting brain health,
leads to increased levels of cortisol, which essentially kills brain cells,
decreases the production of new brain cells and can lead to shrinking of the
brain, which leads to cognitive impairments. Controlling stress comes in the
package with eating well (including foods high in antioxidants), exercising and
socializing.
Finally, add something new and fun to your routine. Changing
it up and learning something new has been found to be great for the brain. Try
a new activity such as ladder ball, add knitting to your bucket list of things
to learn or go buy a new, grown-up coloring book and don't worry about staying
in the lines!
Eat well, drink your water, go take a walk with a friend,
and come home to relax with a new activity and your brain will thank you! I'm
on vacation and I'm going to the front porch to color!
Jill Rosner is a
registered nurse, certified geriatric care manager and owner of Rosner
Healthcare Navigation. She provides patient advocacy and care management
services to clients with health and aging issues. Contact her at JillRosnerRN@aol.com.
Reprinted from: http://www.carrollcountytimes.com/columnists/ph-cc-nav-health-0717-20160716-story.html
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