ORLANDO, Fla. (Ivanhoe Newswire) — As you age, your body changes and so does your brain. But there are some simple ways to preserve your brain health. Healthy brain.
Eighty-six-year-old David Albertson doesn’t slow down! He runs a business, still shoots par golf frequently, and completes the New York Times crossword puzzles several times a week.
David says, “To sit home and watch television or do nothing is just not for me.”
So how can you stay sharp and active later in life? Exercise increases blood flow to the brain, which promotes the growth of new neurons and enhances cognitive function. Aim for 150 minutes a week and include strength training.
James E. Galvin, MD, MPH, Prof. of Neurology and Psychiatry at the University of Miami Miller School of Medicine says, “The loss of muscle mass and strength is a very strong predictor of how you do on a cognitive test.”
David has the right idea about crossword puzzles. Research shows they can improve memory and prevent brain shrinkage in people with mild cognitive impairment.
Lowering stress is another way to protect your brain.
Doctor Galvin says, “People who are under a lot of stress, and strain and duress, their cognitive performance is lower.”
Also be sure to stay hydrated. A recent study found dehydration reduced cognitive function in overweight adults. With ways to boost your brain health.
And women might want to ask their doctor about hormone replacement therapy. A recent study published in the Journal Frontiers in Aging Neuroscience found hormones may protect the female brain from Alzheimer’s disease and dementia if they are taken when a woman is in her 40s and 50s. Keeping blood pressure levels in check is another way to improve brain health. Uncontrolled high blood pressure can damage the brain by reducing or blocking blood flow. And avoid too much alcohol. Research shows it can shrink overall brain volume.
Contributors to this news report include: Julie Marks, Producer; Chuck Bennethum, Editor.
Sources:
https://www.yahoo.com/lifestyle/hormone-replacement-reduce-dementia-risk-100502734.html
TIPS FOR A HEALTHY BRAIN
REPORT #3206
EXERCISE FOR OLDER INDIVIDUALS: The CDC recommends 150 minutes of moderate to vigorous aerobic physical activities, two days of muscle focused exercises, and various balance-improving activities every week for those 65 and over. Moderate to vigorous exercise every week has been linked to reducing or preventing risks of dementia and cancer, as well as improving overall brain health. According to a study reviewed by Harvard Health Publishing, even light physical activity can reduce the risk of dementia, such as taking a walk or doing housework. Some exercises an older adult can do are 30 minute walks, 75 minute jogs or runs, focusing on walking heel to toe, and yoga.
(Sources: https://www.cdc.gov/physical-activity-basics/guidelines/older-adults.html
https://www.health.harvard.edu/mind-and-mood/even-light-physical-activity-may-help-prevent-dementia)
REDUCING STRESS: Stress has been proven to negatively affect your brain, mental, and physical health. James Galvin, MD, has prescribed yoga and meditation to his patients to combat stress. Some other stress reducing exercises include controlled breathing, specifically cyclic sighing, in which the subject inhales through their nose deeply, followed by a second shorter inhale, and then slowly breathes out through their mouth completely, repeating for five minutes. Stress can also be reduced by moving, such as taking a short walk and consistently getting a good night’s sleep. However, it can be necessary to see a mental health professional, such as a therapist or psychiatrist, to receive mental/emotional work or medication to help mental and brain health. Making social connections can also be vital for mental and brain health, as loneliness increases dementia risk by 40%.
https://doi.org/10.1016/j.xcrm.2022.100895)
HORMONE REPLACEMENT THERAPY: According to the Mayo Clinic, hormone replacement therapy (HRT) “is medication that contains female hormones” which can be taken during menopause since the female body stops making estrogen during that time. HRT started right after menopause symptoms start can ease hot flashes, vaginal symptoms, and can protect the brain from disease and dementia. Depending on whether the person has had a hysterectomy, estrogen-only can be used over estrogen and progesterone HRT. Both types of HRT lower the risk of dementia. HRT starting over the age of 65 and/or 10 or more years after menopause does not decrease dementia risk, and may increase risk instead.
(Source: https://www.mayoclinic.org/diseases-conditions/menopause/in-depth/hormone-therapy/ART-20046372
https://www.yahoo.com/lifestyle/hormone-replacement-reduce-dementia-risk-100502734.html)
* For More Information, Contact: James E. Galvin, MD, MPH
University of Miami Miller School of Medicine
(561) 869-6808
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