Fostering a Healthy Brain
Memory is one of the keys to maintaining independence as we age. Not only does it keep us safe (remembering to turn the stove off), it also gives us our sense of self and connection to our lives. There has been a lot of media focus in the past decade on how to “boost memory” through brain games and other task related challenges. If I don’t take up chess or worse, refuse to navigate the grocery store in the opposite direction when all I want to do is get the groceries and go home, am I dooming myself to a memory care ward?
When discussing the topic of memory and cognition, I often think back to a course on aging that I took many years ago. The physician speaker used this example: He said, “Don’t worry if you occasionally forget where you left your keys. But if you look at your keys and wonder what they are for… then worry!”
In part 1 of this blog I will explore strategies to improve brain health. In Part 2, I will explore strategies to improve memory recall. But first…
What Is Memory?
According to Richard L. Huganir, Ph.D., director of the Johns Hopkins Department of Neuroscience, “Memories are who we are. But, making memories is also a biological process.”
When we learn or experience something, the neurons in our brains form physical connections. It is in these connections that scientists believe our memories are stored. In the simplest terms, the connections get stronger or weaker depending on how often we are exposed to the information and the quality of the exposure (mood, interest, relevance, prior experience, attention, etc.). It will be much more difficult (I hope impossible) for me to forget how to tie my shoes because I have done it so many times than to forget the name of a new acquaintance I have met only once.
It is important to note here that “forgetting” is not always bad. At times we need to “forget” some inconsequential details to remember more essential information more clearly. Forgetting can have a useful social function, as well, by loosing the intensity of hurtful interactions. Forgive and forget may really be FORGET and forgive.
Conversely, sometimes forgetting is a storage issue. We forget some information to make space for new, more important information. Forgetting can also be an access issue; the money is in the safe but you can’t find the key. We were not, for example, paying close attention when we were introduced to a new acquaintance and hence, we cannot remember (access) their name.
Can We Boost Our Memory?
What most of us really want to know, though, is what we can do to improve or at least maintain our memory acuity. The answer is really two pronged:
Improving brain health to boost memory ability (Part 1)
vs
Memory strategies to improve recall (Part2)
The brain is a physical organ and as such needs proper care to remain healthy and maximize its function. A healthier brain will facilitate superior memory abilities. Memory strategies are techniques that can be used to improve our memory and recall.
How To Boost Brain Health
1. Exercise!
This can’t be said enough. EXERCISE IS THE ONLY FACTOR THAT IMPROVES ALL AREAS OF EXECUTIVE BRAIN FUNCTION. Study after study has demonstrated the benefits of exercise. Brain-derived neurotrophic factor (BDNF) is known as “Miracle-Gro for the brain!” It promotes the growth of new neurons. Exercise-induced BDNF causes benefits that offset age-related cognitive decline and can slow degenerative brain diseases.
Exercise enhances cognitive function and slows the effects of aging on our brain:
- Facilitates development of new blood vessels to the brain
- Oxygenates the brain
- Reduces risk of CV diseases that might increase risks of type 2 diabetes, high blood pressure, stroke
Exercise also helps in managing other factors that affect brain health:
- Reduces stress
- Reduces depression
- Enhances sleep
- Reduces BMI
How much exercise do I need for my brain to benefit?
As with exercise recommendations for cardiovascular health, we should all be getting at least 150 minutes per week of “moderate” exercise. Moderate is defined as
- Working at between 4-6 on the RPE (Rate of Perceived Exertion scale), or
- Calculating your target heart rate with this formula: 220-AGE X 0.61 (RPE 5)
But the good news is, as long as your heart rate increases, you will benefit. Bouts of exercise as short as 10 minutes, have shown to provide benefits.
The research on HIIT training (High Intensity Interval Training) is very exciting. In one study, 6 minutes of HIIT training caused BDNF, remember that is our Miracle Grow for the brain, to increase 4-5 times more than 90 minutes of prolonged exercise. Wow! For the HIIT benefit all you need do is repeated short bouts (approximately 1 minute) at or above 85% or your max heart rate (RPE of 8) followed by a short rest for your heart rate to recover. Do this 6-10 times.
2. Nutrition
Foods that help our brain health
Research shows that the best brain foods are the same ones that protect your heart and blood vessels. Incorporate more of the following foods into your diet:
- Green, leafy vegetables: Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline.
- Omega 3’s: Fatty fish such as salmon, sardines, and marcel are abundant sources of omega-3 fatty acids. Healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid; the protein that forms damaging clumps in the brains of people with Alzheimer’s disease. Try to eat fish at least twice a week and choose varieties that are low in mercury. You can also get Omega 3s from plant based sources such as: flaxseeds, avocados, and walnuts, chia seeds, flaxseed oil, soybean oil, and canola oil.
- Dark berries: Research shows that flavonoids (the natural plant pigments that give berries their brilliant hue) help improve memory. A study done by researchers at Harvard’s Brigham and Women’s Hospital found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years!
Foods to Avoid
All things in moderation but limit intake of the following foods:
- Sugary drinks and foods with lots of added sugar: Sodas, pastries, etc. A high-sugar diet can lead to excess glucose in the brain, which studies have linked to memory impairments.
- Fried foods: These foods cause inflammation, which can damage the blood vessels that supply the brain.
- Refined Carbohydrates: Bread, pasta, and anything made from refined flour. These foods don’t taste sweet, but your body still processes them in much the same way it does with sugar. “Better-quality” carbohydrates are whole grains and foods high in fiber.
- Alcohol: In one study, those who consumed more than 14 drinks per week had a higher risk of dementia compared to those who drank alcohol in moderation.
- Nitrates: These chemicals are used as a preservative and to enhance color foods such as deli slices and cured meats like bacon, salami, and sausage.
3. Sleep
More than 1 in 3 Americans are sleep deprived. But, decades of research support the fact that sleep is a critical time when memories consolidate and get stored. Adults need 7-9 hrs sleep per night.
4. Stimulate Your Brain
Memory strength is just like muscular strength. The more we use it, the stronger it gets. But we can’t lift the same size weight every day and expect to get stronger. We need to keep our brain constantly challenged.
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Learn a new skill.
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Read more novels.
One early indicator of memory issues, according to Dr. Restak, is giving up on fiction. “People, when they begin to have memory difficulties, tend to switch to reading nonfiction. “ Fiction requires active engagement with the text, starting at the beginning and working through to the end.
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Play games.
Find something you like and change it up once in a while. There are online sites and apps, many free or low cost, that can help you if you’d like to try something new. One app that gets excellent reviews from “brain experts” is Lumosity. For something with a more in depth assessment component try CogniFit.
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Find memory challenges and experiences in everyday life.
* Turn off the GPS once in a while. A small 2020 study suggested that people who used GPS more frequently over time showed a steeper cognitive decline in spatial memory three years later.
* Don’t automatically rely on your grocery list. Try to pick out items from memory.
* Explore a new park or neighborhood.
RESOURCES
Did you find this topic interesting? Below are some more in depth articles.
Inside the Science of Memory – John Hopkins Medicine
A Neurologist’s Tips to Protect Your Memory – The New York Times
Our Memories, Ourselves:Forgetting and remembering function as parts of one integrated, adaptive system. Psychology Today
HIIT Workouts Turbocharge Exercise’s Neuroprotective Power – Psychology Today
Foods linked to better brainpower – Harvard Health Publishing
A Harvard nutritionist and brain expert says she avoids these 5 foods that ‘weaken memory and focus’ – CNBC Make It
The Complete Guide to Memory: The Science of Strengthening Your Mind by Richard Restak – Amazon
What Is Brain Fitness? – SharpBrains.com
Lumosity: Brain games and training
CogniFit: Digital Tools to assess and train brain function
Neurotrax: Brain Care Testing Tool
Memory loss: When to seek help – Mayo Clinic
Joanne Bedwell, PT is the Resident Blogger at Be Active Be Well. She lives and works in San Francisco with her husband and two (almost) grown daughters. Having over 25 years of experience as a PT, she sees clients in their homes and teaches fitness classes in person and virtually.
DISCLAIMER: This article contains information that is intended to help the readers be better informed regarding exercise and health care. It is presented as general advice on health care. Always consult your doctor for your individual needs. Before beginning any new exercise program it is recommended that you seek medical advice from your personal physician. This article is not intended to be a substitute for the medical advice of a licensed physician. The reader should consult with their doctor in any matters relating to his/her health.
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