Steps to Maintain Brain Fitness

Over the past century, as physical health has improved and lifespan lengthened, a pivotal question has emerged: How can we match "brainspan" to lifespan, so that we do not just live for a long time, but live fully?

Scientists are working to answer this question. They are exploring a broad range of possibilities to determine how we can keep our brains fit and healthy -- at any age.

We've conducted an investigation into the science of brain fitness to determine the strategies that hold the most promise for helping us stay sharp throughout life. Read on to find the verdicts that we've drawn from available scientific evidence.

DIET
The Question: Does what we eat affect brain function?

The Verdict: Many scientists believe that eating healthily may be as good for the brain as it is for the body, but figuring out exactly what is the best "brain food" is still a matter of research. So far, fish seems to top the list.

The Evidence:

• Fish studies: A 2005 study published in the Archives of Neurology showed that normally aging people who ate fish once a week experienced a 10 percent slower decline on cognitive tests. A previous study, also in the Archives of Neurology, concluded that people 65 and older "who consumed fish once per week, or more, had 60 percent less risk of Alzheimer disease compared with those who rarely or never ate fish." Some scientists think the omega-3 fatty acids in fish are what make it brain healthy by reducing inflammation. This evidence is not yet conclusive, but suggests a possible connection.

   

• Vitamin studies: Over the last several years, vitamins have been the central focus of several studies about cognitive decline and Alzheimer's disease. These studies have conflicting results. Some studies have suggested that getting enough folate and vitamins B6 and B12 can stave off decline and dementia. Yet a more recent study has shown that too much folate can increase the risk of cognitive decline. And, while some studies suggest that antioxidants, especially vitamins E and C, can combat the oxidative stress of older brains, others show that consumption of these vitamins makes no difference to brain health.

   

• Other foods and supplements: Green tea, gingko biloba, blueberries, spinach, apple juice, garlic -- the benefits for cognitive health of these foods and others are continuing subjects of scientific study.

NEUROPLASTICITY-BASED THERAPIES
The Question: Can "brain exercises" keep the brain in shape?

The Verdict: The brain's natural neuroplasticity -- it's ability to change its functioning -- holds real potential for improving brain fitness as we age. The correct brain exercise might help your brain reach top form -- and prevent pathological problems like Alzheimer's at the same time.

The Evidence: Over the last 20 years, studies have shown -- in one brain system after another -- that the brain retains its natural plasticity throughout life. Engaging neuroplasticity in adulthood requires intensive, repetitive brain exercise.

It's probably not surprising to you that brain exercise can help keep the brain fit: "Use it or lose it" has inspired many people to do crossword puzzles and other activities to stay sharp. Studies have shown that learning to juggle, tango and other new and challenging activities can engage the brain's natural plasticity to make positive changes.

Recently, scientists have begun to take "brain fitness" exercises to a higher level. Highly targeted, scientifically designed neuroplasticity-based exercises are now available for personal use. Such brain exercises -- based as they are in scientific understanding about age-related cognitive changes -- are likely to provide more benefit to brain fitness than everyday activities.

PHYSICAL EXERCISE
The Question: Does physical exercise keep the brain healthier?

The Verdict
Physical exercise isn't just good for the body; it's good for the brain, too. Scientists continue to debate why this is the case and what types of exercise are most appropriate. Continuing research, much of it supported by the National Institute on Aging, should help to shed light on the types and qualities of physical exercise that can help keep the brain fit. And for those of you who haven't started exercising yet, take heart: Studies suggest that picking up an exercise program at any age and in relatively small doses may help.

The Evidence
A recent article in the Annals of Internal Medicine (Jan. 17, 2006), highlights the results of a large Seattle study that "suggests that regular exercise [defined as 15 minutes at least 3 times a week] is associated with a delay in onset of dementia and Alzheimer disease." Results showed that such exercise decreased the onset of dementia by 32 percent. This study joins a growing body of research that points to a connection between physical exercise and brain fitness.

Next: Medications for brain fitness >