Fit Brains - Guilt Free Fun!

A study published in online Neurology 3-27-08 indicates belly fat is linked to increased risk of dementia. Rachel Whitmer, a researcher at Kaiser Permanente Division of Research noted that belly fat increases the risk of diabetes, heart disease, and stroke. However, her research on 6,583 men and women ages 40-45 living in northern

California found that belly fat was also related to increased risk of dementia.

 

Indeed those who were obese (30 pounds or more over a healthy weight) and had collected belly fat in their 40s were 3.6 times more likely to develop dementia during the 30 to 40 year study. Even those who were not obese, yet had extra weight around the waist or belly, were 1.8 times more likely to develop dementia compared to those who were lean all over.Whitmer stated that “it is not simply about weight, but where you carry your weight.” She noted that people who are predisposed to carry their fat in their belly region may be at risk. Fat cells in the stomach secrete hormones that may play a role in diseases such as diabetes, heart disease, and now perhaps dementia.

The good news is that anyone with belly fat in their 40s can adopt a lifestyle of diet and exercise that can reduce such fat and reduce the risk of disease related to the fat. Time to get moving and eating healthier!

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.

It seems everyone knows what “stress” is and what it feels like. Most of us agree that stress typically does not feel very good and places the mind and body in a precarious position. We know many things can cause stress and some of the reaction of being stressed is subjective, based on a personal perception. These examples might include being in traffic, waiting for an elevator, waiting for the doctor, or having to deal with perceived incompetence. However, more life threatening stressors such as near death from a motor vehicle accident, child abuse, sexual trauma, war, etc. can impose a more chronic form of stress.

 The brain reacts to stress by having a survival type instinct in which you will either run or fight the stressor. Some research indicates this is primarily a male response and that women may be better at actually working with the stressing agent to ameliorate the stress. Perhaps the latter is a more adaptive response to stress and might relate to the fact that women live longer than men.

 If the stressor does not go away the effects of the stress can become chronic and result in a clinical condition known as Post-Traumatic Stress disorder (PTSD) or chronic anxiety. Both of these conditions seem to have a hormonal component underlying them in which an explosion of hormones are released in the body—“stress response” and if not turned off can potentially do damage to the body and brain. Some of the hormones such as cortisol and glucocorticoids can actually cause potential damage to the brain.

 Animal and some human studies indicate that chronic stress with the persistent hormonal issue described above affects the hippocampus, structurally and functionally. The hippocampus is critical to memory and new learning and it is not coincidental that persons with chronic anxiety or PTSD have memory problems.

 Most people understand that it is important to first identify what causes their stress and then to try and develop more adaptive coping strategies to manage the stress in their lives. However, most people probably do not understand that such stress, if not managed can become chronic and may be a negative influence on brain function.

 It is a good idea to take some time and list two or three things that represent your chief stressors in life. Once you do this identify how you are presently coping or managing these stressors and try to determine how you might better reduce the negative effects of these stressors on your body and life.

One of the five major factors in Dr. Nussbaum’s Brain Health Lifestyle is physical activity. Research has demonstrated a relationship between walking daily and aerobic exercise three times a week and reduction in the risk of dementia. This stems in large part to the fact that every heart beat distributes 25% of the blood output and nutrition directly to the brain!

 

A recent study in the Journal of the American Medical Association (JAMA, 2007, 298) found the use of a pedometer is associated with significant increases in physical activity and significant decreases in body mass index and blood pressure. We know that blood pressure; particularly hypertension and obesity are two risk factors for dementia.

Perhaps you can begin your New Year with a couple simple resolutions:

1. Increase your daily physical activity through daily walks and, or aerobic exercise three times weekly.
2. Purchase a pedometer for yourself and for two loved ones in your life circle. This little, inexpensive tool will remind you to walk and give you immediate feedback on your daily steps. 10,000 steps daily is a good number to live by.

You are on your way to better brain health through increased physical activity.

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!!

Here is part 2 to the inital brain health blog from Dr. Nussbaum.

 Your Brain Health

1. Brain health begins in the womb and needs to be promoted across your lifespan.

2. Engage in the novel and complex not the rote and passive.

3.Consider the following Brain Health Lifestyle to build up your brain reserve:

Five Domains of the Brain Health Lifestyle: Socialization 

• Do not isolate or segregate as you get older. People who isolate have a higher risk for dementia.

• Join groups and social organizations in your community.

• Maintain and build your friendship and family network.

• Be forgiving.

• Develop hobbies.

• Do not retire.

Physical Activity

• Walk between 7,000 and 12,000 steps daily. Walking several times a week reduces the risk of dementia.

• Buy yourself a pedometer to remind yourself to walk and to keep track of your daily steps.

• Dance as this is a behavior that reduces the risk of dementia.

• Garden and Knitting reduce the risk of dementia.

• Aerobic exercise will help the heart and thereby feed the brain with the necessary blood and oxygen. It also promotes cognitive functioning such as memory and is now believed to relate to positive structural changes in the brain.

• Use both sides of your body more often: Become ambidextrous.

Mental Stimulation

• Learn a second language.

• Read and write (use your nondominant hand) on a daily basis: the more complex the better.

• Learn sign language as it increases IQ and increased IQ reduces the risk of dementia.

• Play board games as board game playing reduces the risk of dementia.

• Travel reduces the risk of dementia because it involves a new and complex environment.

• Play a musical instrument.

• Listen to classic music as it helps to increase learning.

• Problem solve.

Spirituality

• Pray on a daily basis as it enhances your immune system.

• Attend regularly a formal place of worship at it relates to better quality of life and longevity.

• Learn to meditate in order to slow down. Animals exposed to environments that are too stimulating demonstrate slowed brain development.

• Learn relaxation procedures with deep breathing and muscle relaxation.

• Slow down and do not be afraid to say “no”.

Nutrition

• Eat 80% of what you intend to eat at each meal. Reasonable caloric restriction can increase your longevity.

• Eat with utensils and you will eat less and also eat healthier foods.

• Increase your intake of Omega 3 fatty acids. This includes fatty fish such as salmon, sardines, and herring. Several ounces of salmon weekly reduce the risk of dementia. Walnuts and unsalted nuts are also good for you.

• Increase your intake of antioxidants. This includes Vitamins C and E. Colored fruits (grapes, apples, cantaloupe, and berries) and vegetables are good for you. The FDA recommends five servings of fruit and vegetables a day.

• Decrease your intake of processed foods and red meats. Lean meat such as chicken breast without skin is relatively okay.

• Green leafy vegetables are good for you.

• Eat one sit down meal with others a day. This activity provides many brain boosting effects at once (classic music, language, eating with utensils, slowing down, eating healthier foods).

Hello, I am Dr. Paul Nussbaum, co-founder and Chief Scientific Officer of Fit Brains, and I am happy to introduce myself to the Ft Brains’ community.  My background is in clinical neuropsychology, and I specialize in brain health and aging across the lifespan.  Currently, I maintain an Adjunct Associate Professorship in Neurological Surgery at the University of Pittsburgh School of Medicine.

 

This is my first posting, and I will be bogging weekly.  In the days to come, I plan on covering many subjects in the area of brain health.  Today’s blog will be the first part in this series.

Your Brain Health 

The single greatest system ever designed in the history of the universe is your brain. Your brain is responsible for your every thought, emotion, and behavior. Unfortunately we humans do not know much about our brains and it is time to change that.

Brain Basics: 

1. Your brain weighs 2 to 4 pounds.

2. Your brain is comprised of 60% fat and is the fattiest system in your body.

3. Your brain consumes 25% of the blood from every heartbeat.

4. Your brain has two sides or hemispheres (left hemisphere and right hemisphere).

• Left hemisphere helps you with language, detail, and analysis

• Right hemisphere helps you with faces, spatial orientation, sounds.

5. Your brain has a Cortex and Subcortex.

• Your Cortex is conscious and helps you learn, remember, communicate, Read, write, orient to space, process sensory information, and personality.

• Your Subcortex processes subconscious motor or procedural behaviors such as dressing, driving, and typing on your computer.

• Your Cortex and Subcortex interact as a beautiful symphony.

6. Your hippocampus is the structure in your brain (sits in the middle of each temporal lobe just under each temple on your skull) that enables you to learn.

New Ideas about Your Brain:

•  The human brain (like the animal brain) can generate new brain cells. This new brain cell development (neurogenesis) occurs in the hippocampus.

• The human brain is now thought to have “neural plasticity” or be a system that is highly dynamic, constantly reorganizing, and malleable. It is shaped by environmental input.

• Our brains need exposure to environments that are enriched, complex and novel. Environments that are passive and rote do not help the health of your brain.

• Exposure to enriched environments across your lifespan will lead to new brain cell development and increased cellular connections (“Synaptic Density”). Synaptic Density or Brain Reserve may help to delay the onset of neurodegenerative diseases such as Alzheimer’s and related dementias.

Hello and welcome to the first official Fit Brains’ blog!  Let me introduce myself.  I am Michael Cole, the founder and CEO of Vivity Labs, creator of Fit Brains.

Fit Brains is developing a web experience that will be the first of its kind, appealing to adults of all ages and will elevate the concept and acceptance of brain fitness to the mainstream.  We will do this through a unique combination of interactive games, personalization tools and community features.  Our team understands that the key ingredient for mass adoption of brain fitness will be the “fun factor”, and is developing scientifically based workouts that are engaging and fun.

Among other topics, the Fit Brains blog will discuss recent brain health news, allowing our readers to stay up-to-date on the latest developments.  In addition, guest bloggers who are experts in their respective fields, will contribute to the discussions.  

Stay tuned - Fit Brains will be adding a lot of exiciting features in the weeks ahead.  I invite you to become an active member and help grow the Fit Brains community.  Technorati Profile