Steps to a Healthy Brain Janice Hermann

Brain Health Brain controls cognitive abilities What is brain health? Changing brain Certain parts shrink Decreased communication between brain cells Decreased blood flow Increased inflammation The Brain The brain controls cognitive abilities - remembering, planning and organizing, making decisions, and much more. These cognitive abilities affect how well we do everyday tasks and whether we can live independently.   Brain Health Brain health is about making the most of your brain and reducing some risks to your brain as you age. The Changing Brain Your brain is always changing – even after it reaches maturity. As a person gets older, changes occur in all parts of the body, including the brain. Certain parts of the brain shrink, especially those important to learning and other complex mental activities. In certain brain regions, communication between brain cells can be reduced. Blood flow in the brain may also decrease. Inflammation, which occurs in response to an injury or disease, may increase.

Brain Health Even if you are healthy, age related changes in the brain affect memory and learning: Difficulty finding words and recalling names More problems multitasking Mild decreases in ability to pay attention May take longer to learn something new However, the brain remains “plastic,” able to adapt to new challenges and tasks as people age The Changing Brain Even if you are healthy, age related changes in the brain can affect memory and learning: Increased difficulty finding words and recalling names More problems with multitasking Mild decreases the ability to pay attention May take longer to learn something new However, at any age, you can still: Improve skills Learn new things (may take longer, but given enough time, older adults can do fine) Create new memories Improve vocabulary and language skills There is growing evidence that the brain remains “plastic,” able to adapt to new challenges and tasks as people age.

Steps to a Healthy Brain Brain Health Be Physically Active Have A Healthy Diet Get Enough Sleep Be Socially Connected Challenge Your Brain Check Your Medications Steps to a Healthy Brain There are many steps you can take to make the most of your brain and reduce some risks to your brain as you age.

Be Physically Active Brain benefits: More energy Maintain and make new connections between brain cells Increase size of brain structure Prevent or delay heart disease, high blood pressure, stroke and diabetes Keep and improve strength and balance Reduce risk of falls Reduce depression Be Physically Active   Being physically active is good for your whole body, including your brain. Regular physical activity can provide many brain benefits: More energy. Stimulate the brain’s ability to maintain connections between brain cells and make new ones, which is vital to cognitive health. Increase the size of the brain structure, which is important to memory and learning. memory. Prevent or delay heart disease, high blood pressure, stroke, and diabetes all of which can harm the brain. Regular physical activity can improve heart and blood vessel function. Physical activity can also help with weight and blood glucose control. In addition, physical activity can help lower LDL cholesterol, triglycerides and blood pressure and increase HDL cholesterol. Keep and improve strength and balance, which can reduce the risk of falls Reduce depression. Depression can lead to confusion or attention problems and has also been linked to dementia.

Be Physically Active Physical Activity Guidelines At least 150 minutes of moderate physical activity a week (about 30 minutes on most days) Walking is great Strength training on two or more days a week Activities to improve balance and flexibility Prevent falls - can lead to brain injuries Talk to your health care provider to see what activities are best for you Be Physically Activity   The Physical Activity Guidelines for adults are: At least 150 minutes of moderate physical activity each week (about 30 minutes on most days). Walking is great. Strength training on two or more days a week. Activities to improve balance and flexibility, which can help you move safely and prevent falls (which can lead to brain and other injuries). Talk to your health care provider to see what activities are best for you.

Have a Healthy Diet Many diet related chronic diseases can negatively affect cognitive function Obesity Diabetes Heart disease High blood pressure Stroke Have a Healthy Diet Many diet related chronic diseases can negatively affect cognitive function. Obesity increases the risk of type 2 diabetes and high blood pressure. Diabetes damages blood vessels throughout the body; including the brain; increases inflammation; increases risk for stroke and is associated with increased risk of Alzheimer’s disease. Heart disease damages blood vessels throughout the body, including the brain and increases the risk of high blood pressure, stroke, and vascular dementia. High blood pressure damages blood vessels throughout the body, including the brain; increases risk of plaque rupture; and increases risk of heart disease, stroke and vascular dementia. Stroke damages blood vessels in the brain and increases risk of vascular dementia.

Have a Healthy Diet A healthy diet can keep your brain healthy Choose foods with less saturated fat, trans fat, and added sugar Make fruits, vegetables, and whole grains a major part of your diet Choose lean meats, fish, and poultry Choose low-fat or non-fat dairy Control portion sizes Drink adequate fluids Have a Healthy Diet A healthy diet can help keep your brain healthy. Consume foods with less saturated and trans fat, salt and added sugar. Less saturated and trans fat Helps with weight control; lowers risk of heart disease, high blood pressure, stroke, vascular dementia. Less sodium Lowers risk of high blood pressure, stroke, vascular dementia. Less added sugar Can help with weight control and lower triglycerides. Make fruits, vegetables, and whole grains a major part of your diet. These foods provide helpful nutrients. Fiber can help lower LDL-cholesterol. Vitamin E and vitamin C can help protect against LDL-cholesterol oxidation. Folate, vitamin B6 and vitamin B12 can lower homocysteine – a risk for heart disease. Potassium and magnesium can help lower the risk of high blood pressure. Choose lean meats, fish, and poultry. Lowers intake of saturated and trans fat. Including fish (8 oz a week) provides omega 3 and 6 fatty acids which can decrease inflammation, lower triglycerides and reduce the risk of blood clots. Choose low-fat-or non-fat dairy. Calcium can help lower the risk of high blood pressure. Lower intake of saturated fat. Control portion sizes. Help with weight control which can lower risk of obesity and diabetes. Drink adequate fluids. Decreases risk of dehydration which can increase confusion. Consume alcohol in moderation.

Have a Healthy Diet Consume alcohol in moderation Body is more sensitive to alcohol with age To much alcohol impairs brain cell communication Slurred speech, fuzzy memory, drowsiness, and dizziness Long-term can cause changes in memory, emotions, balance and coordination (falls, accidents) Alcohol can be dangerous if mixed with some medications Follow the Dietary Guidelines on intake Have a Healthy Diet Consume alcohol in moderation. As people age, they may become more sensitive to alcohol’s effects - the same amount of alcohol can have a greater effect on an older person than on someone who is younger. Heavy alcohol intake can affect the brain by slowing or impairing communication between brain cells. This can lead to slurred speech, fuzzy memory, drowsiness, and dizziness. Long-term effects may include changes in memory, emotion, balance and coordination (which can increase the risk of falls and accidents). Also, some medicines can be dangerous when mixed with alcohol. Ask your doctor or pharmacist. If you consume alcohol follow the Dietary Guidelines of not more than one drink per day for women and two drinks per day for men. Moderate alcohol intake, 1 drink a day for women or 2 drinks a day for men, has beneficial effects on HDL-cholesterol, inflammation and blood clotting. However, heavy alcohol intake, 3 or more drinks a day, can increase blood pressure and triglycerides.

Get Enough Sleep Sleep supports brain health Sleep problems can: Lead to problems with memory, concentration and other cognitive functions Increase risk of cardiovascular disease Increase risk of accidents and falls – head injuries Sleep Getting enough sleep supports brain health. Sleep problems such as not getting enough sleep, sleeping poorly, and sleep disorders can: Lead to problems with memory, concentration, and other cognitive functions Increase the risk of cardiovascular disease Increase the risk of falls and accidents (which can increase risk of head injuries).  

Get Enough Sleep Sleep problems: Steps you can do: Not getting enough sleep Sleeping poorly Sleep disorders - sleep apnea, insomnia, narcolepsy, restless leg syndrome Steps you can do: Get 7-8 hours of sleep each night Try relaxation techniques See your healthcare provider about sleep problems Sleep Some common sleeping disorders include: Sleep apnea Insomnia Narcolepsy Restless leg syndrome   Some steps you can do: Get 7-8 hours of sleep each night Try relaxation techniques See your health care provider about sleep problems.

Be Socially Connected Social isolation linked to poorer cognitive function Loneliness linked to higher risk of dementia Depression can cause confusion and attention problems and linked to dementia Connecting with other people can: Keep your brain stimulated Help you feel less isolated Help you feel more engaged Be Socially Connected   Social isolation has been lined to poorer cognitive function Loneliness has been linked to higher risk for dementia. Depression can cause confusion and attention problems and is linked to dementia. Connecting with other people through social activities and community programs can: Keep your brain stimulated. Help you feel less isolated. Help you feel more engaged with the world around you.

Be Socially Connected Studies have shown: Be social and stay connected Those with the most social interaction have the slowest rate of memory decline Long term relationships are protective against age-related cognitive decline Be social and stay connected Active with family and friends Volunteer or work Social groups Community programs Be Socially Connected   Studies have shown: Those with the most social interaction within their community experience the slowest rate of memory decline. Long term relationships have protective effects against age-related cognitive impairment. Be social and stay connected: Stay active with family and friends (share meals, go on outings, go on a walk) Volunteer or work Join a social group Try local community programs

Challenge Your Brain Mentally challenging activities, such as learning something new, may: Help improve cognitive function Prevent cognitive decline Learning something new: Requires active mental engagement Taps into working memory, long-term memory and other high-level cognitive processes Challenge Your Brain   Mentally challenging activities, such as learning something new, may help improve cognitive function and prevent cognitive decline. One study found that older adults who learned quilting or digital photography had more memory improvement than those who did less cognitively demanding activities (listening to music or doing word puzzles). Learning something new requires active mental engagement and taps into working memory, long-term memory and other high-level cognitive processes.

Challenge Your Brain Mentally challenging activities is believed to strengthen connections between different parts of the brain - strengthening the entire brain network While brain games have been shown to improve limited aspects of short-term memory Lots of things can challenge your brain Challenge Your Brain   Scientists think mentally challenging activities strengthen the connections between different parts of the brain - strengthen the entire brain network. While brain games have been shown to improve limited aspects of short-term memory. Lots of activities can challenge your brain such as reading, learning a new language, learning a new skill or hobby, and taking or teaching a class.

Check Your Medications Some medicines, combinations of medicines, or improper use of medicines can affect the way the brain functions Can cause confusion, memory loss, hallucinations, and delusions in older adults Some medicines can interact with: Food, dietary supplements, alcohol, and other substances in ways that can affect how your brain functions. Check Your Medications Some medicines, combinations of medicines, or improper use of medicines can affect the way the brain functions. For example, certain medications can cause confusion, memory loss, hallucinations, and delusions in older adults. In addition, some medicines can interact with food, dietary supplements, alcohol, and other substances in ways that can affect how your brain functions.

Check Your Medications What you can do: Talk to your healthcare provider about all the medications you take, both prescription and over-the-counter. Any mediation interactions? Any memory or brain function side effects? Does the medication affect sleep? Follow instructions for taking medications Check Your Medications Talk to your healthcare provider about all the medications you take, both prescription and over-the-counter. Does the medication interact with other medications, dietary supplements, alcohol, or other substances? Are there memory or brain function side effects? Does the medication affect sleep? Follow instructions for taking medications.

Work With Your Healthcare Provider Review medications Manage health problems Abstain from smoking If you have any questions or concerns about your cognitive abilities Work With Your Healthcare Provider Review medications. Manage health problems like diabetes, heart disease, high blood pressure, depression, and sleep problems. Abstain from Smoking Smoking can affect many parts of the body including your brain. Abstaining from smoking can remove the negative effects of smoking related to oxidative damage, lowering HDL cholesterol, and increasing the risk of blood clots. Smoking cessation can improve blood circulation and lower risk of cardiovascular disease, stroke, and vascular dementia. As you age, change in your brain function is expected. It is part of life. However, if you have any questions or concerns about your cognitive abilities, talk to your healthcare provider.

Check Your Medications Summmary Brain Health Be Physically Active Have A Healthy Diet Get Enough Sleep Be Socially Connected Challenge Your Brain Check Your Medications Summary Steps to a healthy brain: Be physically active Have a healthy diet Get enough sleep Be socially connected Challenge your brain Check your medications Work with your healthcare provider.

References Administration for Community Living, National Institutes of Health, Centers for Disease Control and Prevention. (2018). Talking about brain health and aging: The basics. Accessed 2019 at https://acl.gov/sites/default/files/triage/BrainHealthBasics_0.pdf National Institute on Aging, National Institutes of Health. (2017). Cognitive health and older adults. Accessed 2019 at https://www.nia.nih.gov/health/cognitive-health-and-older-adults National Institute on Aging, National Institutes of Health. (2017). How the aging brain affects thinking. Accessed 2019 at https://www.nia.nih.gov/health/how-aging-brain-affects-thinking National Institute on Aging, National Institutes of Health. (2017). Risks to cognitive health. Accessed 2019 at https://www.nia.nih.gov/health/risks-cognitive-health National Institute on Aging, National Institutes of Health. (2019). What is brain health. Accessed 2019 at https://brainhealth.nia.nih.gov/ References   Administration for Community Living, National Institutes of Health, Centers for Disease Control and Prevention. (2018). Talking about brain health and aging: The basics. Accessed 2019 at https://acl.gov/sites/default/files/triage/BrainHealthBasics_0.pdf National Institute on Aging, National Institutes of Health. (2017). Cognitive health and older adults. Accessed 2019 at https://www.nia.nih.gov/health/cognitive-health-and-older-adults National Institute on Aging, National Institutes of Health. (2017). How the aging brain affects thinking. Accessed 2019 at https://www.nia.nih.gov/health/how-aging-brain-affects-thinking National Institute on Aging, National Institutes of Health. (2017). Risks to cognitive health. Accessed 2019 at https://www.nia.nih.gov/health/risks-cognitive-health National Institute on Aging, National Institutes of Health. (2019). What is brain health. Accessed 2019 at https://brainhealth.nia.nih.gov/