Scientists liken the brain's terrain to a dense "neuron forest" populated by an astonishing 100 billion nerve cells, or neurons, and branches that connect at more than 100 trillion junctures. As signals flitter through that forest, thoughts are formed, emotions felt and memories imprinted -- or so we hope. As time passes and we age, neurons can be degraded or destroyed, such as through Alzheimer's disease or other neurological disorders. Though there may not be a panacea for cognitive decline, mental and physical exercises can confer some protective effects on the human brain, in effect tending to the health of that forest.
Inside the Brain
In perhaps the mightiest 3 pounds of jelly-like tissue to be found anywhere, the human brain consists of a triumvirate of interdependent structures: cerebrum, cerebellum and brain stem. The cerebrum is the brain's maestro, filling the skull and orchestrating problem-solving, feeling, memory and some movement. Much smaller, the cerebellum governs balance and coordination, and sits at the back of the skull and under the cerebrum. Beneath the cerebrum and fronting the cerebellum, the brain stem links the brain and spinal cord and regulates autonomic activities such as heart rate and breathing.
The brain cortex -- the "thinking wrinkles" on the cerebrum -- houses the hippocampus, which is implicated in all kinds of memory formation and is the area most often besieged by Alzheimer's disease.
Aerobic Activity Aids the Brain
One of the very best strategies to offset brain shrinkage in late adulthood could be the simplest: walking. An October 2010 study in "Neurology" unveiled that walking 6 miles or more a week can preserve or even boost gray matter volume, in turn staving off dementia and cognitive impairment.
In a different yearlong study of previously sedentary older people, two groups were established: those undergoing moderate aerobic activity and those limited to stretching and toning. Only the moderate activity group, whose members walked 40 minutes a day, three times a week, achieved higher hippocampal volume and improved spatial memory.
Mental and Social Exercises Help the Brain
Social and mental activities also tally brain gains. The Mayo Clinic suggests that cognitive activities such as reading books, playing puzzles and games, and crafting in middle age or later are associated with a decreased risk of mild cognitive impairment.
Those in middle age who participated in social activities and read magazines also saw similar benefits. Further, those who watched fewer than seven hours of television daily saw 50 percent fewer chances to develop mild cognitive impairment.
Hands-On Brain Boosters for All Ages
Apart from physical activity, which increases blood flow to the brain, travel and altering routines such as traditionally left- or right-hand activities can also bolster the brain. For instance, a tenet of neurobics is that instead of eating with your favored left hand, use the right. Likewise, righties should try writing or playing tennis or even bingo with the left hand. Neurobics is a system developed by a Duke University neurobiologist and includes completing mundane tasks by integrating the senses, such as putting your shoes on and lacing them, eyes closed.
Other brain-boosting activities include volunteering, taking up a new hobby such as playing a musical instrument, building a model airplane or learning a new language. Finally, for youngsters it is especially crucial to challenge the brain early on to stockpile "cognitive reserve," which might help thwart brain-damaging disease, according to Dr. David Bennett of Rush University.
References
- Alzheimer's Association: Brain Tour
- Science Daily; Walk Much? It May Protect Your Memory Down the Road; Oct. 14, 2010
- Science Daily; Moderate Aerobic Exercise in Older Adults Shown to Improve Memory; Feb. 1, 2011
- Mayo Clinic; Exercise Your Brain To Prevent Memory Loss; Elizabeth Rice; Feb. 9, 2009
- The Franklin Institute Online: The Human Brain
