Dan's Papers - March 14, 2008 - Keeping the Brain Young, in Three Easy Steps

"Senior moments" are on the rise. The car keys you thought you left on the kitchen table? Vanished - only to magically reappear in your coat pocket. You pick up the phone to call your best friend, but inexplicably draw a blank on her phone number. From simple forgetfulness to more serious conditions such as Alzheimer's disease, age-related cognitive decline is escalating as baby boomers enter their golden years. Increasing evidence suggests that the right lifestyle may help maintain mental clarity in aging minds. The three-step regimen for sharp cognitive function? Proper diet, physical exercise and mental exercise.

A Fisher Center for Alzheimer's Research Foundation study published online in April by the Annals of Neurology suggests that a Mediterranean-style diet cut Alzheimer's risk by 40%. The Mediterranean-style diet minimizes intake of meat, sugar, and processed foods while encouraging intake of fresh fruits and vegetables, olive oil, nuts, and fish (in moderation). Moderate wine intake is also allowed. How can this style of eating help keep the brain sharp?

The Mediterranean-style diet appears to be perfectly designed to counter oxidative stress, high LDL (bad cholesterol) levels, and inflammation - all of which have been linked to Alzheimer's disease. "The Mediterranean diet brings lots of antioxidants, helps lower bad cholesterol and raise good cholesterol, and is an anti-inflammatory diet," explains Dr. Michael Ozner, author of The Miami Mediterranean Diet (Cambridge House). "All of this can help reduce risk for cerebrovascular disease and Alzheimer's disease."

In addition, studies suggest that consumption of omega-3 fatty acids contained in Mediterranean staples like fish, nuts, and olive oil may offer protection against age-related cognitive decline. Omega-3s are essential "good fats" for peak cognitive function and critical building blocks for the brain - which itself is 60% fat. Omega-3s are believed to raise levels of BDNF (brain-derived neurotrophic growth factor), which protect neurons, improve neurotransmission, and support brain structure - all translating to a sharper, healthier brain.

Numerous studies support exercise's benefits on cognitive performance. "As a general rule, what's good for the heart is good for the brain," says cognitive researcher Pierce Howard, Ph.D., Director of Research at the Center for Applied Cognitive Studies and author of the Owner's Manual for the Brain: Everyday Applications from Mind-Brain Research (Bard Press, 3rd Edition). Physical exercise takes the next step in promoting cardiovascular and brain health. "To keep the brain active, you need good circulation," continues Howard. "You need glucose that's burned by oxygen in the brain. Circulation will get the glucose to the brain; aerobic exercise will make sure there's plenty of oxygen available to burn that glucose."

But exercise appears to have even more brain benefits: "Aerobic exercise produces neurotrophins [a type of BDNF], which are like a fertilizer for the brain," explains Howard. "Neurotrophins promote new synapses and make the neural membranes more supple." Similar to Omega-3s, exercise appears to boost levels of the BDNFs that are so critical for building, rebuilding and protecting the brain's neurons.

A 2002 study published in the Journal of the American Medical Association found that the more frequently seniors participated in cognitively challenging activities -like reading, playing cards, and doing puzzles - the less likely they were to suffer from general cognitive decline or Alzheimer's disease. When it comes to brain function, even minor mental workouts may offer significant cognitive performance protection.

Ongoing pursuit of knowledge appears to stimulate neural development, even as we age: "When you learn, you establish new synapses; make new connections. In order to learn, you've got to grow," says Howard. "You have to build new synapses on top of old synapses. What that does is reinforce the old synapses so they stay active." An active brain stays sharp; a passive brain grows dull.

Social activities that incorporate brain-healthy foods and cognitive challenges may hold the greatest potential for seniors who want to stay sharp. A stimulating, brain healthy, social evening for seniors might include a Mediterranean-style dinner with a glass of red wine; an interactive, mentally challenging game; and a relaxing walk. Healthy foods, cognitive challenges, and physical exercise add up to a fun, healthy social night that is memorable in more ways than one.