Page 24 - Healthy food

Psychology

Keeping active

makesyourbrain

work better

Regular exercise is memory performance. Physical activity
as good for your increases our brain cells’ ability to recover
from injury and promotes the growth of
grey cells as it is
brand new cells, both of which stimulate
for the rest of your memory formation.
body. Dr Lisa Mosconi helps But before we leap into action, let’s
you power up your neurons consider what constitutes brain-boosting
exercise. While aerobic exercise certainly
helps, you don’t need to run a marathon to
Y WORK as associate director of protect your brain. Research shows that at our disposal, the human brain seems to
Alzheimer’s Prevention Clinic at regular engagement in leisurely activities actually have a favourite: board games.
Weill Cornell Medical College (such as taking the stairs instead of an Several studies have identified playing
Min New York has focused on the elevator, riding a bicycle, doing house- board games as the intellectual activity most
study of how our lifestyle choices influence cleaning and most of all, walking) reduces consistently linked with a reduced risk for
the health of our brains. Not just to prevent the risk of cognitive decline as much as dementia. In one example, a study of almost
or mitigate Alzheimer’s, but also to maintain strenuous exercise does. Clinical trials 4,000 people showed that those who
optimal cognitive power over a lifetime. demonstrated that simply walking at a regularly played them had a 15% lower risk
The latest research, moderate pace for about 40 of dementia than non-players. As anyone
including my own work, minutes, three to five times a who’s ever tried playing chess would know,
supports the idea that keeping ^ Walking for 40 week, can slow down brain some games can be real brain teasers.
an active lifestyle – physically, min three to five ageing in a matter of months.
intellectually and socially – times a week can It’s not so much about intensity Focus on relationships
increases cognitive health as frequency and consistency. AFTER ALL, we’re social animals. A fairly big
throughout life. A sedentary slow brain ageing _ In fact, the trials showed that chunk of our brain – the limbic system – is all
life, however, causes the loss even those who engaged in about loving, bonding and being part of a
of key structural and functional elements in light physical activity, such as leisurely walking group. Research shows that having a sense of
the brain, with an aggressively higher or gardening, had a 35% reduced risk of social purpose and connection can significantly
vulnerability to brain ageing and dementia. dementia compared with those leading more increase longevity, and is an essential
There are key activities known to boost sedentary lives – which isn’t much less than component of many cultures that show low
brain health that anyone can engage in today. the 43% risk reduction you get from jogging. dementia rates. A review of more than 300,000
Also, by using brain imaging techniques participants showed that people with stronger
Go for a walk such as MRI, several teams reported that social networks have a 50% higher likelihood
THERE ARE MANY REASONS for your brain brain shrinkage is much more pronounced in of living longer than those with fewer, or less
to enjoy exercise. First off, physical activity, the sedentary elderly than in those who satisfactory relationships. As with so many
especially aerobic exercise (the kind of remain active. When my colleagues and I things in life, it’s quality rather than quantity that
exercise that makes your heart beat faster), looked into this, we found similar results in matters. Having a family you love will help you
enhances circulation and blood flow to the people who were in their 30s and 40s, stave off dementia better than having scores
brain, also improving the delivery of oxygen indicating that a sedentary life is harmful to of acquaintances, provided you connect with
and nutrients. your brain regardless of how old you are. them happily and as often as possible.
Second, exercise is a natural antidepressant. All in all, a well-rounded, active lifestyle
Don’t you feel more relaxed and in a much Challenge your brain combined with a healthy diet will help support
better mood after a workout? Your brain THERE’S GENERAL CONSENSUS that our brain health over the course of a lifetime.
does, too. That’s because physical activity exercising our brain intellectually drastically
pumps up your endorphins, the body’s reduces the risk of dementia. The key is to keep O Adapted from
natural painkillers, while increasing yourself intellectually engaged throughout Brain Food: How to
production of serotonin, a brain chemical the course of your life. This can mean anything Eat Smart and
that makes you feel happy. from doing crossword puzzles and brain Sharpen Your Mind
Another prominent yet under-appreciated teasers to reading books and playing music. (Penguin Life, £14.99), PHOTO: ISTOCK
feature of exercise is an improvement in However, among all the intellectual activities by Dr Lisa Mosconi.

24 HEALTHY FOOD GUIDE FEBRUARY 2018