When my mom was alive, I remember her daily discipline of working on the crossword puzzle in the Des Moines Register. She thought that if she did this exercise, it would keep her brain ?? healthy, and maybe it did. She lived to 89 with her wits about her ?? ! We are learning about other ways to manage our brain health. Specifically, let's explore the powerful link between exercise and dementia, a connection illuminated by recent research.
The Importance of a "Big Fat Fluffy Brain"
Dr. Wendy Suzuki, a Professor of Neural Science and Psychology at New York University, has been at the forefront of research on how lifestyle choices impact brain health. In a recent discussion, she emphasized the concept of having a "big fat fluffy brain," which essentially means a brain that is healthy, resilient, and capable of high cognitive function. According to Dr. Suzuki, exercise is one of the most potent tools we have to achieve this state. Her research shows that regular physical activity can significantly enhance memory, learning, and overall cognitive abilities.
Diary of a CEO
is one of my very favorite podcasts. Here’s the interview with Dr. Suzuki where she speaks about our brain health’s connection to exercise, but also everything about diet & brain health, the effect of coffee on our brains, the effect of anxiety and stress on our brains and so much more. Have a watch ??
Exercise and Its Impact on the Brain
The benefits of exercise on the brain are multifaceted. Here are some key points from Dr. Suzuki's findings:
- Neurogenesis: Exercise promotes the growth of new neurons, particularly in the hippocampus, an area of the brain associated with memory and learning.
- Increased Brain Volume: Regular physical activity can increase the volume of various brain regions, which tends to shrink with age.
- Improved Blood Flow: Exercise enhances blood flow to the brain, ensuring that it receives the oxygen and nutrients it needs to function optimally.
- Stress Reduction: Physical activity helps reduce stress and anxiety, which are known to negatively impact brain health.
Supporting Studies and Articles
Several studies and articles further underscore the link between exercise and brain health:
- A Study on Aerobic Exercise and Cognitive Function
: A study published in the "Journal of Alzheimer's Disease" found that aerobic exercise significantly improved cognitive function in older adults at risk for dementia. The researchers noted improvements in memory, executive function, and processing speed after a six-month exercise program.
- The Role of Physical Activity in Preventing Dementia:
An article in "The Lancet Neurology" reviewed multiple studies and concluded that physical activity is one of the most effective lifestyle interventions for preventing dementia. The review highlighted that individuals who engage in regular physical activity have a lower risk of developing Alzheimer's disease and other forms of dementia.
- Exercise and Brain Plasticity:
Research published in "Frontiers in Aging Neuroscience" demonstrated that exercise enhances brain plasticity, the brain's ability to adapt and reorganize itself. This plasticity is crucial for maintaining cognitive function as we age.
Practical Tips for Incorporating Exercise
To harness the brain-boosting benefits of exercise, consider the following tips:
- Consistency is Key: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week.
- Mix It Up: Include a variety of exercises such as walking, swimming, cycling, and strength training to engage different parts of the brain.
- Stay Social: Group activities not only provide physical benefits but also help combat loneliness, which can negatively impact brain health. (see last week’s newsletter about pickleball!
)
- Start Small: If you're new to exercise, start with short, manageable sessions and gradually increase the duration and intensity.?
Take Action
- Speaking of starting small, I recently discovered this excellent strength training app, Muscles and Mindset
. It’s developed by Dr. Ali Novitsky, it’s 10 minutes a day/3x a week and has three different levels of difficulty. As someone who doesn’t like to strength train but understands how important it is as we age, I find this program really doable. Check it out if you are looking for an efficient and fun way to strength train at home with only your body weight and sometimes a resistance band. Perfect for travel too!
- I also highly recommend a walking pad at home as an alternative to outdoor walking when it is either too hot and humid, rainy or too cold in the winter. Hop on it between meetings or while bingeing some trash tv and it’s easy to sneak in some steps. I own this one
and love that it folds up and I can easily tuck it under my bed.
Stay tuned for weekly content about travel, health, relationships, identity, spirituality, doing good and starting a new venture as it relates to retirement/the next chapter in your life ?
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Cara Gray, Retirement Coach
P.S. If you want to start planning your retirement, set up a time on my calendar for a chat: Schedule a Chat with Cara
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