The Benefits of exercise for the aging brain

     

The numbers of Americans with Alzheimer's Disease is growing.  By the year 2050,  there will be an estimated 16 million people with the disease.("How Fitness Protects Aging Brain", Dr. Mercola) Sadly, if an individual develops Alzheimer's Disease, it will make treatment of other diseases more difficult.  What are some things that can be done to prevent the onset of this disease?

Three Requirements for a healthy brain

The onset of many diseases in aging is as a result of years of poor diet and lifestyle, rather than solely being isolated to the aging process. Aging, coupled with poor diet and nutrition, poor exercise habits and exposure to environmental toxins and stress take their toll on the body.

But, there are three things that play a powerful role in maintaining sharp mental function, even in the aging brain:

1. Regular exercise.
2. Foods/diet.
3. Managing stress.

The importance of staying active physically by engaging in exercise programs of walking, aerobic and strengthening exercises can't be underscored enough.  This is important in addition to mental exercises such as learning a new language, traveling, playing mentally stimulating games and puzzles. To emphasize this point, study results at the University of Edinburgh (" How Fitness Protects Aging Brain") demonstrate that people aged 70 and over were monitored via daily logs of their physical, mental and social habits.  Three years later their brains were imaged for shrinkage and damage to the white matter.  People who engaged in the most physical exercise showed the least amount of brain shrinkage. The hippocampus area of the brain (this is the brain area related to memory, showed an increase in volume).

Exercise and Stress Hormones

Stress plays its part in damage that accumulates in cognitive decline.  But, exercise can help:

• Create new brain cells
• Helps the brain cells to join the existing neural network.
• Lifts the mood by boosting the production of neurotransmitters such as serotonin, dopamine and norephinephrine.
• Increases insulin sensitivity.

Noteworthy is the fact that exercises doesn't have to be exhausting, just three to five hours per week has shown to extend its protective effects.

Diet and Cognitive Function

What we eat is of utmost importance.  Cut down on carbs and limit protein consumption to one gram/kilogram of lean body mass. Replace these with healthy fat such as butter, nuts, avocados and coconut oil. Antioxidants are also very important so make sure to consume five or more helpings of vegetables and fruits of different colors and plenty of water to help flush out toxins and keep everything well lubricated. Add in omega 3s from healthy fish such as salmon.

Supplement to battle Alzheimer's

Current research demonstrates that a diet low in vitamin can contribute to the development of Alzheimer's and mental decline.  Vitamin D is essential in fighting inflammation and probably best to have your PMD do a blood test to see where your vitamin D level is, and then follow his instructions for supplementation. Make sure to get out in the sun, this helps build levels of vitamin D. Follow your doctor's instructions regarding protection from the sun. (This can also block absorption).

Limit the intake of fructose to less than 25 grams/day. (The metabolizing of fructose over burdens the liver which takes it away from performing other important jobs like  making cholesterol).

Get adequate amounts of Vitamins B-12 and folate; both are important in the central nervous system for neuron formation and neurotransmitter formation. * Please enter your comment!    

Source:

"How Fitness Protects Aging Brain Function" Dr. Mercola

  

                 

Comment deleted violating the aspect of our terms of use

 

 

Loading Please Wait

 

Is Alzheimer's Disease Avoidable?

Image via Wikipedia

Many individuals have wretched images indelibly etched in their minds of getting older and becoming "senile" as was so often discussed a generation or so ago.  But, is Alzheimer's Disease or cognitive impairment an inevitable part of growing older/disabled mentally and physically?

This post will discuss some things that can be done to stave off this disease.

 Alzheimer's and reducing the risk


There are definite risk factors for Alzheimer's that many people don't know about.  According to "Age Proof your Brain" by Beth Howard statistics from University of California show that a change of only 25% in risk factors can stave off the disease  so that some could live without ever having to experience the symptoms.


What are those risk factors? Obesity, diabetes, smoking, sedentary lifestyle.

Researchers are also demonstrating that there are definite benefits to be gained by engaging in brain-power boosting activities.  Here are a few of the suggestions:


1. Exercise.  According to Art Kramer, in "Age Proof Your Brain", Higher exercise levels can reduce dementia risk by 30 to 40 percent.  Physically active people maintain better cognition and memory than inactive ones.
2. Weight-training. In the same article, Ms. Howard points out that  in a University of British Columbia study, resistance training helped increase the levels of growth factors in the brain.
3. Learning new things that challenge the brain increases the number of brain cells and the number of connection between those cells.  Make sure that you are challenging the brain by learning new things and not simply engaging in routine activities like crossword puzzles.
4. Remember that chronic stress flood the brain with cortisol, a stress hormone.  So, keep stress down in your life.  Practice relaxation and visualization techniques.
5. Expand your life socially.  Studies show that having multiple social contacts helps lower the incidence of dementia.
6. The Mediterranean diet: fish, beans, fruits and nuts all contributed to a one-third less risk of Alzheimer's.
7. Healthy spices such as black pepper, cinnamon, oregano, basil, parsley, ginger and vanilla are all high in antioxidants which may help to build brain power. Turmeric is an Indian spice that researchers are investigating since it appears to reduce the anyloid plaques in the brains of people with the disease.
8. Vitamin deficiencies. Older adults run the risk of vitamin deficiency since age related changes in digestion affect absorption of vitamins. 

source:

Howard, Beth "Age Proof Your Brain" AARP Magazine

Vitamin B12 and your health

Image by icethim via Flickr

The more avenues in nursing that I explore, and the more patients that I talk to, the more I see that many of our vague aches and pains come from nutritional deficiencies. And who of us can say that they are getting 100% optimum nutrition? Zero!This is particularly true as we live and grow older because digestive and malabsorption disorders become more common-along with numerous other health issues.

Have you found yourself the victim of any of the following:

Vague memory and lacking the mental alertness that  you need to do your job?

Occasional sleeplessness?

Lack of energy?

Vitamin B12 deficiency can be the cause of many mysterious ailments and malaise. This post will examine the importance of vitamin B12 and your health.


What is vitamin B12?

Vitamin B12 is a water soluble vitamin that is naturally present in some foods. Ironically, it is among those nutrients that have been removed from certain foods to extend the shelf life, and added to others to make them more nutritious or sold as supplements.



Vitamin B12 is required for proper red blood cell formation, neurological function and DNA synthesis. It is an essential in fat and protein metabolism which means that it is vital in digestion.  It is also important for hemoglogin synthesis.  These facts alone emphasize the impact of B12 on energy and mental acuity, since hemoglobin carries oxygen to all the cells in our body. And, certainly the impact on mental function is a biggie because our brains requires oxygen rich blood to function at optimal levels.

Recommended Intake

Recommended dietary intake is 2.4 mcg for males and females over the age of 14.  For pregnant and lactating females, the amount is 2.6 and 2.8 mcg respectively.

Foods containing vitamin B12 are found in animal products which includes fish, meat, milk, eggs, etc.

Experts previously thought that vegetarians were the main groups that developed vitamin B12 deficiency.  But this is not true, particularly in consideration of vitamin depleted foods and our poor eating habits. The young and the old are potential victims of this nutrient.

Causes of impaired absorption

Older people, as mentioned earlier are at risk due to overall health problems including digestive disorders such as ulcers (H.pylori)  which affect the body's ability to absorb this nutrient, as well as gastric surgery which impairs the body's ability to make the intrinsic factor which binds with B12  so that it can be absorbed in the small intestine.

Use of antacids and medications by older people also impairs the absorption of vitamin B12 since stomach acid is decreased and hydrochloric acid is important in enabling the body to use the vitamin.

Young people are at risk due to consuming large amounts of nutrient empty fast foods.  Sadly, school lunch programs, which often serve frozen meals with many additives, high sugar and fat content and not enough fresh foods and vegetables, contribute to the problem. Many school districts have come under attack for such meal programs.

In summary, preservatives, chemicals, pollution, medication, illness and stress collectively impact nutritional absorption of this vital nutrient.


Deficiency Diseases

What diseases do we fall prey to with lower than optimum levels of vitamin B12?  One primary chronic disease is cardiovascular disorder which is a number one killer in developed and developing nations. One of the reasons is due to elevated homocysteine levels in the blood which is associated with increased risk of cardiovascular disease. Dementia, depression, fatigue, anemia, impaired immunity, are among problems that can arise with vitamin B12 deficiency.  Of course, many other diseases have the same symptoms so it is important to speak with your health care provider regarding any new or unusual symptoms.

In summary

Be proactive in your health care, ask your doctor to perform lab work to assess your vitamin B levels.  Discuss supplementation, particularly if you have chronic ailments and/or unexplained nagging ailments.


Review your medications and their impact on vitamin depletion. Also do research on your medications, especially new ones.

Good health to you.

Sources:
www.nih.gov Vitamin B12 fact sheet"