Fit Brains - Guilt Free Fun!

German scientists have found success in reversing the plaque buildup in brains of mice. The plaque deposits are one of the hallmark features of Alzheimer’s disease (AD) and this finding may lead to viable treatments for humans.

The compound reportedly effectively blocks an enzyme responsible for development of the plaque. The compound attaches itself at the precise site on the cell wall where the toxic action occurs.

When injected directly into the brains of mice, scientists indicate the compound works well. The next step is to determine if the compound can cross the blood brain barrier, the protective shield around the brain. Animal tests have begun to determine if medicines given by mouth or injection have the high rate of efficacy as direct injection into the brain where there was a 50% reduction in plaque formation within four hours.Scientists believe that if the testing on animals goes well a human version could be available in five to ten years.

We have no cure or perfect prevention against progressive dementia such as Alzheimer’s disease (AD). However, research over the past decade or more has established consistent links between lifestyle and the ability to delay the onset of such dementias. I have proposed a “Brain Health Lifestyle” to include five major factors: (1) physical activity, (2) mental stimulation, (3) socialization, (4) nutrition, (5) and spirituality.

 A recent interview on ABC News suggested that physical exercise may be the best means of preventing AD today, better than medications, intellectual activity, and supplements. Studies on mice bred to develop plaques in their brains consistent with AD were exposed to an exercise regimen or not. Those mice that exercised had 50 to 80 percent less plaque than the brains of mice that were passive. Other studies have demonstrated generation of new brain cells in animals that exercise and a relationship in humans between physical exercise and increased cognitive performance.

One important point is that our body does not operate in a fragmented manner. I describe the brain and body as a miraculous symphony. One system directly impacts another and both health and disease effects can be experienced as a result throughout the body. Exercise is one example of a behavior that has positive impact on multiple systems of the body including the brain. The same can be said for the other four brain health lifestyle behaviors noted above.

 While I am not yet sure that any one behavior such as exercise is better than another in promoting brain health, I do champion regular exercise as a very important behavior with positive brain health effects. My view is to approach brain health from an integrated manner using the five part brain health lifestyle. This approach fits with the complex integrated reality of our bodies and brains.

Stroke is a clinical term that describes cell death in the brain. Stroke is a permanent and can result in significant functional impairment and even death. There are two types of strokes. The first is the most common and is referred to as ischemia. Nearly 80% of all strokes are ischemic and involves a blockage of blood flow that results in cell death. The other 20% of strokes are hemorrhagic that involves a bleeding outward from a weakened artery wall. As the blood gathers increased pressure can be placed on the surrounding brain tissue causing additional damage to the brain.

Both types of stroke are dangerous and can result in deficits of language, attention, information processing speed, and motor skills. Risk factors for stroke include advanced age, high blood pressure, diabetes, obesity, smoking, and poor diet. Typical preventative measures for stroke include the same protocol as used for the healthy heart. We have learned relatively recently how important blood flow to the brain is, particularly when we recognize that the brain commands 25% of the blood from every heart beat.

The human brain left to its own would likely create in unthinkable ways. Creativity most likely occurs when structure is limited and free flow of cognition can take place. It is suggested that Einstein’s most creative moments occurred when he took his morning walk or bike ride.

 Recent research suggests creativity relates to advanced age. It is important to note that older brains tend to lose a disproportionate number of brain cells in the frontal lobe, the area of the brain that helps to impose structure in our lives and perhaps on our thinking. With less capacity to impose structure, creativity may be unleashed.

 Given this, it is interesting to consider how much brain expression our world suppresses. Our classrooms impose enormous structure as do our jobs. We are highly routinized animals and probably rely as much on our subcortical brain regions as we do our cortex. We tend to refrain from new experiences or pathways to a similar endpoint. We also do not free our brains from structure long enough to express creativity.

 It is important to provide your brain with some time to simply think or exist without any task to be completed. Such time may help the brain express itself in ways it otherwise cannot. One prescription is to give your self 30 minutes a day of quiet or idle time. Einstein used such time to take a walk or ride a bike. By releasing structural restraints on your brain, you may create an entire new reality and future for your self and for others.

Your brain operates electrically and chemically. Neurochemicals form the dynamic foundation for our thoughts and emotions. Many neurochemicals have been identified while many more have not. Neurochemicals important to mood include Serotonin, Neuropinephrine, Neuroadrenaline, and Dopamine. These neurochemicals remain in healthy balance for most of us, but for some there is imbalance and a mood disorder can result.

 Effects of a mood disorder such as depression or mania include functional decline, interpersonal difficulty, and cognitive impairment. Depression is far more common than realized and represents a major chronic illness similar to high blood pressure. Depression not only affects the specific person, but it can also affect negatively those close to the patient and to potential colleagues. Depression and mania impairs thinking by reducing focus, attention, memory, and ability to execute plans. A depressed brain cannot process as deeply as necessary and this can result in rather significant cognitive impairment at times. Uncontrolled mania results in high distractibility, poor attention, and generally impaired cognitive functions across the board.

 Treatments for mood disorder are effective and include use of antidepressants, mood stabilizers for mania, psychotherapy, and following a brain health lifestyle as espoused by Dr. Nussbaum (www.paulnussbaum.com). Use of software similar to that of FitBrains that helps to stimulate mental activity can also be of some use for a brain that may be sluggish. The most important thing is to first identify depression when it arises, take it seriously, and get some help.

Dr. Nussbaum has used this blog to articulate his five part brain health lifestyle for all to consider. These five components include Mental Stimulation, Physical Activity, Socialization, Spirituality, and Nutrition.  Research has provided specific activities and behaviors that fall into one or more of the five components of the lifestyle. The critical thing for readers is to review their own lifestyle currently and try to incorporate the research based activities into a proactive approach to brain health.

 Spirituality is a broad term that I use to refer to turning inward, slowing down, and introspecting. This process of slowing down may be important to brain health as research indicates animal brains stop developing when exposed to environments that are too stimulating. Baby boomers, those born between 1946 and 1964, are notorious for a fast-paced life with multitasking and stress production. While this type of lifestyle may be necessary at times, it also has its consequences, particularly on health.

 Dr. Nussbaum supports 30 minutes a day to slow down, turn inward, and to simply turn off the environmental input. This might actually include turning your phone, ipod, and other communication device off! Research indicates slowing down can reduce stress which may then have positive effects on both the heart and the brain.

Daily prayer enhances the immune system, attending a formal place of worship relates to a longer and happier life, and U.S. physicians indicate prayer is important to the overall wellbeing to their patients. Meditation and relaxation procedures have also been shown to relate to positive health outcomes. These and other ways of simply slowing down are both advised and necessary.

Have a great night sleep!

As part of our ongoing discussion on brain health and the brain health lifestyle I have proposed, it is now time to consider the fattiest part of you……your brain.

Your brain, the most miraculous system ever designed in the history of the universe, weighs between two and four pounds and is made up of 60% fat. As a system of your body, it is indeed your fattiest. It is important to understand the role of the fat and how you may keep the fat nice and robust.

One role for the fat in your brain is to insulate neural tracks of cells to propel the electrical impulse carrying information in a rapid way. Without the fat, the brain cells are not insulated and information processing will slow. Many of us complain about how slow our computer is; imagine how tough it must be to suffer a slowing of our own information processing speed.

Research suggests Omega 3 fatty acids are a good source to build or maintain the healthy fat in our system and brain. Indeed, research suggests consumption of Omega 3s can help to fight off dementia. Foods rich in Omega 3s include fish such as salmon, herring, tuna, and sardines. Unsalted nuts such as walnuts are also rich in Omega 3s. It is suggested that we increase our fish intake to several ounces several times a week.

Another important brain boosting food includes fruits and vegetables because they are rich in antioxidants. Antioxidants help to rid the body of oxygen based toxins known as free radicals thought to create breakdown in muscle and tissue. At least one national governing body indicates we should consume five servings of fruits and vegetables a day.

For the New Year consider increasing your intake of fish, fruits and vegetables. Your brain deserves it!

Physical Activity

Our last blog on brain health discussed the importance of mental stimulation as one factor in my five factor brain health lifestyle. Clearly FitBrains provides a fun and healthy activity that is considered mentally stimulating.

Similar to mental stimulation, your brain appreciates it when you are physically active. The reason is simple: every time your heart beats 25% of the blood output from that one heartbeat goes directly to your brain! I refer to this as “market share.” If your brain goes even several minutes without sufficient blood and the oxygen carried by the blood will suffer potential damage with functional and cognitive loss.

Research highlights specific physical activities that reduce the risk of dementia (promote brain health). These include:

• Walking on a daily basis
• Aerobic exercise three times a week
• Dance
• Knitting
• Gardening
• Jogging
• Treadmill, Stepmaster, Stationary bike exercises
• Write with the non-dominant hand daily

Interestingly these activities employ both sides of the body, thereby stimulating both sides of the brain. An ambidextrous brain is probably a more adaptive brain than one that is highly specialized in one hemisphere.

Remember, the more active you are the more your brain will be nourished with the blood-glucose and oxygen it demands. You will have a happy brain!

Health and healthy lifestyles have become a priority in the lives of more people than ever before. Millions of people walk or jog, engage in formal exercise, meditate, and abide by healthy diets all to maximize the healthy of their bodies. Interestingly, our culture, like so many before, prioritizes the health of the heart as most important. Indeed, the Egyptian royalty were buried with every organ removed except the heart because they believed the heart was the center of the universe.

We in the United States continue to prioritize the heart, a pump that perfuses blood throughout our body. We provide meaning and import to the heart it really does not deserve. For example, we ascribe love and emotion to the heart as when we say “I love you with all my heart or you broke my heart.” While common prose, it is really a silly statement. It is time to realize that our every thought, emotion, and motor behavior is due to the miraculous system of the human brain.

With recent research supporting the human brain as a highly dynamic, constantly reorganizing system (plasticity) capable of generating new brain cells and brain reserve, we are now able to apply a lifestyle that promotes health for the brain. Perhaps one of the greatest paradoxes of our time is the fact that most do not even know the basics of this critical part of our being-our brain!

Brain Health is important because our commitment to a lifelong lifestyle that promotes development of brain reserve can enhance our ability to maintain our thinking abilities, our memory, and our “life story.” Many Americans are afraid of brain disease and fear losing their memory. Brain health is a proactive and positive means to do what is in our control to maximize and preserve our brain function.

I have proposed and published a “Brain Health Lifestyle” that is proactive and contains five major factors to form your Brain Health Pie:

• Physical Activity
• Mental Stimulation
• Spirituality
• Nutrition
• Socialization

Together, these five components each have specific research-based activities that relate to brain health and development of brain reserve. FitBrains provides opportunity for mental exercise that is considered important to the mental stimulation piece of the brain health pie. I will outline each of the five major components to your brain health lifestyle in upcoming blogs.

More and more we hear and read about the supposed powers of mental exercise. While this seems to make sense it is natural to wonder how and why a “brain workout” is beneficial.

We have learned within the past decade that the human brain has the ability to generate new brain cells (neurogenesis). The hippocampus, a structure that lies deep in the middle of each temporal lobe and serves functions of memory, learning, and spatial representation, is the site of such neurogenesis. Interestingly, this is the exact site of neurogenesis established in rodents in the 1950s. There appears to be something critically important about the hippocampus with regard to new brain cell development.

Similar to rodent brains the human brain reacts to environmental input in generally predictable ways. Damaging, punishing, and negative input can do structural and functional damage to the hippocampus. In contrast, positive, nurturing, and stimulating input can help to foster structural and functional enhancements. As we noted earlier on this blog, the human brain seeks and enjoys mental stimulation and exposure to the “novel and complex.”

A daily brain workout can help to provide the brain (cortex) the stimulation it seeks. Environments that are considered complex and novel by your brain will provide the most benefit particularly when compared to input that is rote and passive. Daily brain workouts that challenge the cortex will also help to build new cellular connections (synapses) that in turn reflect “brain reserve.” Recall, brain reserve is believed to delay the onset of neurodegenerative disorders such as Alzheimer’s Disease.

One of the greatest fears of the baby boomers, those born between 1946 and 1964, is the loss of memory and onset of dementia. A proactive approach to try and delay the onset of such loss and disease is a lifelong brain health lifestyle, part of which includes daily exposure to the novel and complex. The Brain Health Workout makes good sense so get started today!!