Strategies To Boost Your Brain Health

Wendy Bazilian has some tips for boosting your brain health.

Exercise. 30-60 minutes - DAILY. Several studies now have shown links with exercise and brain health. Some have shown a link between aerobic exercise and risk of Alzheimer's and memory loss. Studies have shown the doing as little as 1 1/2 hours of walking per week (approx. 30 minutes on 5 days) did better on memory tests than those who did little or no exercise. Remarkably some stunning research has shown that exercise can even help increase brain growth in the gray matter - like the hippocampus which plays a big role in 'relational' memory - like where you read or saw something - the kind of memory that decreases with age. It's almost like a 'use it or lose it' phenomenon. We used to think we just 'lost brain cells' with age but now it appears not only that you can maintain them (by reducing brain tissue losses with age), but even increase that area.

Keep blood pressure under control. Why? High blood pressure is implicated in strokes - and even mini-strokes that may go undetected. Strokes kill brain cells by cutting off their oxygen supply from blocking the blood vessels.

Trim your waistline. Lose weight if you need to or, work to not gain weight. Abdominal obesity - clearly ups the risk of dementia with age. In fact a large study of 6500 individuals showed a tripled risk of dementia in those with large waistlines in middle-age. It may have to do with insulin. Abdominal fat - the deep belly fat - can produce excess insulin and researchers believe the link may have to do with an enzyme that breaks down insulin, but also beta-amyloid - a type of 'sticky' protein that harms the brain if it builds up. The enzyme prefers to break down insulin first - so if there's more insulin, it will keep breaking down insulin instead of the beta-amyloid. Aim for a waistline below 40 inches if you're male, 35 if you're female.

"Neurobics" - brain games. While the jury's still out, it appears that keeping the mind actively engaged can help preserve memory, reasoning and processing - and a healthy brain overall as we age. Crossword puzzles, games that require eye-hand coordination, problem solving and card games like bridge, as well as challenging the brain by learning a new skill, taking classes or learning a foreign language may help. And they certainly can make our life interesting as we age, as well. Maintaining social relationships - getting out, conversing, playing and interacting - appear to help too.

Wendy Bazilian is a doctor of public health, registered dietitian and freelance writer in San Diego. She is also the Nutrition Specialist at the renowned Golden Door. Also, Dr. Wendy is author of The SuperFoodsRx Diet. For more information visit www.wendybazilian.com.