Time to Make Your Brain Sweat (like perspire!)
Do you feel like you are not quite as sharp mentally as you used to be? Does it take a moment longer to respond to a question? Are recalling names a bit of a challenge? Guess what – welcome to your aging brain. Cognitive decline (reasoning, planning, thinking, memory) starts around age 25! We don’t notice the mental slips until we are age 50 or so. Then we are experiencing these aging changes at a much faster pace. This is the time that we are getting a little concerned about our brain function and the nightmare of having dementia is lurking in the dark corners of our minds. Time to take a deep breath and pay attention to what is really happening. Our brain is going through many changes as we age. Mental decline is not an inevitable part of aging. We have the ability to improve our brain function as we age. Our brain adapts to our environment – good or bad. I have covered physical exercise as a means to stimulate the growth of new brain cells. Now, let’s discuss how challenging our brain will allow us to create new neural pathways and build cognitive reserve.
Cognitive reserve refers to the brain’s ability to operate effectively even when function is disrupted. It also refers to the amount of damage that the brain can sustain before changes in cognition are evident (Dr. Sarah McKay). When we challenge our brain in new and complex environments, we are stimulating the connections between neurons. Repetition of activities and experiences strengthens neural pathways and connections (synapses). This process can be summarized by the saying “Neurons that fire together, wire together”. When we are exposed to more complex and novel environments, our brain continues this process of creating more neural circuitry and increased dense, complex synaptic connections resulting in increased thickness of the cerebral cortex. What the heck does all that mean and what difference does it make to all of us?
As we get older we are losing neurons and connections. The volume of our brain decreases, there is trouble with focus and concentration, while memory formation and recall can be more difficult. When we are building cognitive reserve we are strengthening our brain. We are capitalizing on the brain’s ability to grow new cells and new connections. This is extraordinarily important as we age so that we have a fighting chance of delaying the onset of neurodegenerative diseases such as Alzheimer’s disease. More cognitive reserve – higher functioning brain – it is possible for all of us. We all have different levels of cognitive reserve to work with. The differences are caused by genetics, education, occupation, lifestyle, leisure activities, or other life experiences.
Mental activities can build cognitive reserve. This is especially important when we have made a life change – such as retirement. Our novel and complex environment of the workplace needs to be replaced by activities that stimulate our brain. These activities need to be new and challenging, complex and varied. Once you have mastered a mental activity your brain is on autopilot and you are not creating those new neural pathways or connections anymore. Only when the activity is challenging do you make your brain sweat (!) and you are actually causing changes. So the occasional crossword puzzle or Sudoku game is not going to make the grade. If you make each of these more challenging by increasing the difficulty or putting a timer on completion, are you going to experience the benefit of challenging your brain.
Here are some suggestions for mental- challenging activities:
Jigsaw puzzle over 500 pieces – spatial relationship of pieces; seeing how the small piece fits within the big picture
Opt for arithmetic rather than a calculator – try adding up your grocery bill as you go through the store and see how close you come to the total bill
Read more – maximize the benefit by being part of a book club and discuss what you have read
Play mind-stretching games, like bingo (focus and concentration), bridge (strategy), chess (strategy)
Stay socially active – join a choir or gardening club; bowling team or golf team
Take up a new interest – learn to knit or embroider (concentration and focus, fine motor movement); try gardening (planning and exercise)
Start a course, day or evening class – your brain loves life-long learning
Go out more with a friend – broaden your horizons – enjoy the theater, galleries, museums and then discuss what you liked or disliked about what you saw
Continue working or do volunteer work – social contact helps your memory and concentration
(www.nidirect.gov/uk)
If someone has already been diagnosed with Alzheimer’s disease is there any reason to have them participate in mentally stimulating activities? There has been scientific research to determine what impact, if any, mental stimulation has on individuals with mild to moderate Alzheimer’s disease. Scientists analyzed 15 studies involving 718 men and women with mild to moderate Alzheimer’s or other forms of dementia. The activities they participated in included word games, puzzles, discussions of current events and a whole range of enjoyable activities aimed at stimulating thinking and memory. Music, baking and indoor gardening were also considered to be mentally stimulating. Activities like watching TV or going to physical therapy were not considered to be cognitively stimulating. The individuals participated in these activities for 45 minutes twice a week. The researchers found that mental stimulation improved scores on memory and thinking tests for those with dementia, equivalent to about a six to nine-month delay in worsening of symptoms. Other findings showed that those with dementia who participated in these activities had increased feelings of well-being and a better quality of life, including improved communication and interactions with those around them.
However, these activities did not improve mood and they were still not able to better care for themselves or function independently. Those with advanced stages of dementia did not seem to benefit at all from mental stimulation.
Initially when people hear about mental stimulation as part of a brain healthy lifestyle they immediately think of electronic brain games. These games are good if you look at the context in which they are used. The biggest complaint with the National Institute of Health is that these games have not been scientifically proven to increase cognitive function in a sustainable manner. There are focused targets for improvement – speed of processing, concentration, focus, attention, memory and other skills. The games are complex and you can get better at performing the games. That is where the rub is – is your brain functioning at a higher level because you use these games or are you just getting better at the games? You can bet that there has been ongoing in-depth research into this. These games are a billion-dollar business. They are being going to get better and they will be effective. What everyone needs to remember at this point is that mental stimulation through the use of brain games can benefit your brain health as long as you include it as one piece of the brain health lifestyle. There are no magic bullets in the brain game and it takes an all out effort to change your brain. But the benefits certainly are worth the effort.
Make your brain sweat – challenge it every day in every way. Your brain function will be noticeably better.
Fisher Center for Alzheimer’s Research Foundation. Mental stimulation slows Alzheimer’s progression. Retrieved June 12, 2016 from https://www.alzinfo.org/articles/mental-stimulation-slows-alzheimers-progression/
McKay, S. (2016). Challenge (Mental Stimulation). Neuroscience Academy.
Staying Mentally Active. Retrieved June 12, 2016 from https://www.nidirect.gov.uk/articles/staying-mentally-active
Vance,D.E., Webb,N.M., MArceaux,J.C., Viamonte,S.M., Foote,A.W., & Ball,K.K. (2008). Mental stimulation, neural plasticity, and aging: directions for nursing research and practice. J Neurosci Nurs. 2008; 40(4): 241-249. Retrieved June 12, 2016 from http://www.medscape.com/viewarticle/580273_print