Start early for Successful brain aging, expert Says

When terms such as “brain health” or “mind health” are mentioned, what comes to people’s minds is “memory.”

However, a lot of experts on the study of the brain say there is a lot more than just strong memory when it comes to active brain health.

And as people age, the brain likewise ages with the rest of the body. We all know the wear and tear that happens to our physical nature so we protect and prolong our body’s efficiency and effectivity through exercise, proper diet, managed work-life balance, and eliminating or reducing daily stress levels.

Is there a formula?

When it comes to brain aging, we should start by recognizing that we all need to protect our brain health as we age. Perhaps the biggest test is this Covid-19 pandemic, where our brains are subjected to so many kinds of factors that could perhaps contribute to stress and duress or unfortunately, even breakdowns.

In his talk during the recent Herbalife nutrition e-wellness tour with local media, Dr. Gary Small, a professor of psychiatry and aging at the University of Californialos Angeles where he directs the Longevity Center, a member of the Herbalife nutrition Advisory Board, and best-selling author of the book, “The Memory Bible,” focused on the topic, “Healthy Aging: Brain Fitness for Healthy Adults.”

According to Dr. Small, “brain aging” is inevitable among people, to some extent, but it is not, in any way, uniform. “It affects everyone differently based on genetics, lifestyle, and the environment.”

He said that there is a growing body of evidence that suggests people who experience the least decline in cognition and memory share a certain healthy and active lifestyle.

Moreover, he said, populations with extreme longevity, where a large number of people live for 100 years or more, were noticed to have a few common traits with regard to their lifestyle: a diet that consists of the consumption of plenty of antioxidant fruits and vegetables, healthy grains, and protein, but also included is regular physical activity, and strong social networks.

In order to support a healthy aging process, Dr. Small said we all need to take care of both the body and mind. He enumerated at least six ways where Filipinos can start practicing the longevity lifestyle not tomorrow, but today.

Start exercising the brain early

He said that once cognitive function becomes severe enough to cause dementia, it can be difficult or impossible to recover. That is why focusing on early intervention and protecting a healthy brain, instead of attempting an extensive repair, is so vital. “Research has consistently shown that people who spend more time in mentally stimulating activities such as reading, playing word games, or learning a new skill, have a greater likelihood of sustaining and even improving memory, processing speed, attention, and perception.”

Just like any muscle in the body, the brain appears to perform better when it gets regular exercise. Mental stimulation has been shown to activate neural circuits and is associated with lower Alzheimer’s risk, he said. educational achievements, bilingualism, or doing puzzles, according to Dr. Small, have all been shown to lower the risk of dementia. “Memory training can also improve memory recall and help you maintain higher cognitive performance for five or more years.”

Do more activities and consume a healthy diet

SEVERAL studies have already shown that people who get regular cardiovascular conditioning have larger parietal, temporal, and frontal brain areas, parts that are usually associated with stronger cognitive performance.

Doing exercises with a balanced diet supports brain and cardiovascular health. Dr. Small suggested consuming a healthy brain diet by eating food rich in omega-3 fats like fish and nuts, consuming more antioxidant-rich fruits and vegetables like mangosteen, durian, and eggplant, bitter gourd (ampalaya) and even garlic and more importantly, avoiding processed foods like it is the Covid-19 disease.

“Remember that these are tactics for maintaining a healthy body, as nutrition and exercise alone don’t prevent the onset of disease or reverse the effects of aging,” he said.

Make your own medicine

He said it is of utmost importance that everyone should partner with their doctor to help manage their wellness journey. Medicines for treating hypertension and high cholesterol, Dr. Small said, are commonly associated with better brain health and longer life expectancy.

Master the environment

no one is perfect but if one can muster enough courage to manage and create a healthy environment, well and good. It is basically about limiting one’s exposure to dangerous environment-related things like smoke, smog, mold, and other toxins. even avoiding information overload, Tv addiction (where there is a borderline hunger for entertainment and actual addiction), and clutter by managing your residence and ridding it with unnecessary eyesores.

Keep a positive outlook

THIS may be easier said than done but many people believe it is true that optimists generally live longer than pessimists. And optimism can be learned. Dr. Small said we need to find positive outlook, even in this time of great uncertainty and anxiety, through spirituality or being in harmony with nature. “Practicing mindfulness, yoga, and meditation can help you get started on this track.”

There’s nothing wrong in being social

NURTURING a strong community that one can rely on during both good times and the bad is essential to feeling supported and loved. Research suggests that having a large social network (not much probably on Facebook and other social media sites) with real people that one can touch, see and feel, can positively impact how one should feel, and therefore slow brain aging and preserve memory.