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Brain Tricks - This Is How Your Brain Works

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By Anne-Marie Botek, AgingCare.com Editor

Cognitive reserve, the term used to describe the mechanism by which a person's mind can compensate for damage to their brain, has become a buzzword in the medical community, thanks to its connection to one of the most infamous issues of modern aging: dementia.

Research indicates that people who have solid stores of cognitive reserve are generally less likely to exhibit the classic signs of dementia-short-term memory loss, difficulty multitasking, etc.-even if their brain scans indicate mental damage. This is because cognitive reserve effectively makes the mind stronger and more nimble, enabling it to come up with ways to compensate for disease-related loss of functioning.
Seek out and embrace new challenges; your brain will thank you
Shlomo Breznitz, Ph.D., founder of Cognifit and author of Maximum Brainpower: Challenging the Brain for Health and Wisdom, feels that finding ways to consistently engage the brain with new and stimulating experiences is the key to cultivating more cognitive reserve and staving off mental decline.

No matter what age they are, Breznitz stresses that starting a cognitive fitness regimen may help a person ward off the symptoms of dementia. "Our cognitive skills are not fixed. At all ages the brain has the ability to respond to new information and new stimuli," he says.
More confusion now may mean less confusion later
According to Breznitz, the twin traits of novelty and variety are invaluable when coming up with activities to enhance cognitive reserve. Sudoku and crosswords alone won't work, he says. You've got to get creative when coming up with ways to stimulate the brain.

In the same way elite athletes and their trainers use the concept of muscle confusion (varying the types and duration of exercises to expose weaknesses and challenge muscles in new ways) to maximize their physical fitness, switching up the things you do to engage your mental muscle can help maximize your mental fitness.

"Challenging the brain helps maintain cognitive vigor and capacity. And maintaining our cognitive health maintains our quality of life," Breznitz says.

Related:
Take Dementia Out With the Trash: Daily Chores May Prevent Cognitive Decline
Laughter May Be As Effective as Meds in Dementia Treatment
Cognitive Reserve: The First Line of Defense Against Dementia

The Curiosity Challenge: 8 Ways to Construct Cognitive Reserve originally appeared on AgingCare.com.

He offers a few suggestions of things practically anyone can do to beef up their brainpower:
Challenge yourself
1. Work on your weaknesses: "Since novelty and variety are the keys to battling routines and enhancing cognitive ability, engaging our minds outside of our established domains would be more beneficial," says Breznitz. For example, if you're really good with numbers but not such a big literary buff, try picking up a classic such as Moby Dick and see if you can read the whole thing. You may find that you're actually a closet book-lover.

2. Take the road less traveled: Take a different route when going to the grocery store or the doctor's office. Because we travel them with such frequency, driving routes are one of the biggest routines we have-and one of the easiest to practice breaking. Just make sure you leave a little earlier than normal to give yourself some time in case you get lost or your new route takes longer than you anticipate.

3. Dominate your non-dominant hand: Pretty much everyone has a dominant hand that they use to eat, write, and perform other daily activities. Mix things up by recruiting your neglected hand to some activities. Your non-dominant appendage might not be up to the task of transcribing a beautiful handwritten letter, so you may want to start off small by holding your fork in the other hand during mealtimes. Take it slow and try to avoid getting frustrated. Remember, challenging exercises like this may make you feel foolish, but you're actually helping to preserve your mental capacity.

4. Change your point of view: You don't have to limit yourself to academic or physical challenges. Emotional experiments can serve the dual purpose of helping your personal life as well as your mental health. For example, say you're in a fight with your husband over who should take care of managing the family's finances. You're an accountant by trade, so you feel that you have the perfect knowledge base to handle the job. But your husband is more involved in the day-to-day running of the household, so he feels that he has a better handle on how much money is needed to support the family versus how much money can be saved for the future. Try to really listen to what your husband has to say, and attempt to approach the issue from his point of view. Forcing yourself to get out of your own head and examine the problem from a different perspective will tax your brain and, as an added benefit, you may find that empathizing with your husband's position helps the two of you come to an agreeable compromise.

Related:
10 Easy Ways to Boost Brain Power
How Memory Loss Happens: Understanding Alzheimer's
iPods Can Help People With Alzheimer's Remember

The Curiosity Challenge: 8 Ways to Construct Cognitive Reserve originally appeared on AgingCare.com.

1. Go back to school: Taking a class on something that is interesting to you is a great way to flex your mental muscles, according to Breznitz. And, thanks to the Internet, a time-crunched, cash-strapped person can enjoy free lectures without leaving their house. There are a number of different websites that offer video lectures on everything from organic chemistry to classical mythology, taught by professors from such celebrated institutions as Stanford and Harvard University. Apple also has a program called iTunesU, which can be downloaded to any computer and has a collection of college courses that you can bookmark and stream for no charge.

2. Take a trip: Traveling to someplace you've never been is a fantastic way to fire up dormant neurons. If you don't have the time or the funds to become part of the jet set, don't worry, you can still get away. Breznitz says that simple activities like walking a new path along the beach, or in a local park, can be enough to stimulate your mind.

3. Explore your strengths: Attending to your mental and physical weaknesses is likely to produce a greater cognitive challenge. But Breznitz feels that it's important not to neglect your strengths. "Investment in one's strengths is needed for both self-image (sense of success) and for a more in-depth understanding of problems," he says. Expanding upon an existing talent can be a great way to boost your self-esteem while challenging your brain. For example, if you've always been an avid reader and want to branch out into writing, set aside time each day to practice. You can buy books of daily writing prompts at your local books store, or go online and get a few for free. Who knows, you may find your inner romance novelist.

4. Get a hobby: Have you always wanted to learn how to play the guitar, learn a new language, etc., but you just never got around to doing it? Why not start now?

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The Curiosity Challenge: 8 Ways to Construct Cognitive Reserve originally appeared on AgingCare.com.

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8 Ways To Keep Your Brain Fit | Care2 Healthy Living

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By Anne-Marie Botek, AgingCare.com Editor Cognitive reserve, the term used to describe the mechanism by which a person's mind can compensate for damage to their brain, has become a buzzword in the medical community, thanks to its connection to one of the most infamous issues of modern aging: dementia.

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1. Wholegrains

May improve concentration and focus

Fuel your mind the right way with our range of the best brain food, tailored to enhance mental clarity. Like everything else in your body, the brain cannot work without energy. The ability to concentrate and focus comes from an adequate, steady supply of energy (in the form of glucose) in our blood, to the brain. Achieve this by choosing wholegrains which have a low-GI, which means they release their energy slowly into the bloodstream, keeping you mentally alert throughout the day. Eating too few healthy carbs, like wholegrains, may lead to brain fog and irritability. Opt for 'brown' wholegrain cereals, granary bread, rice and pasta.

Find our favourite healthy pasta and healthy rice recipes.

2. Oily fish

Essential fatty acids (EFAs) can't be made by the body which means they must be obtained through food. The most effective omega-3 fats occur naturally in oily fish in the form of EPA and DHA. Good plant brain foods sources include flaxseed, soya beans, pumpkin seeds, walnuts and their oils. These fats are important for healthy brain function, the heart, joints and our general well-being. Although studies are at an early stage there is some suggestion that adequate amounts of omega-3 fats in your diet may help to relieve depression.

What makes oily fish so good is that they contain these active fats in a ready-made form, which means the body can use it easily. The main sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers.

Low DHA levels may be linked to an increased risk of dementia, Alzheimer's disease and memory loss, whilst having sufficient levels of both EPA and DHA is thought to help us manage stress and make the good mood brain chemical, serotonin.

If you're vegetarian or vegan, you may wish to add seeds like flaxseed, hemp and chia to your diet, or consider a plant-based omega-3 supplement from micro-algae. If you are considering taking a supplement speak to your GP first. It's worth remembering that vegetarian or vegan mums-to-be, or those who are breastfeeding, should consider a supplement because of the important role omega-3 fats play in the development of the central nervous system of your baby.

Learn more about the health benefits of salmon.

3. Blueberries

May boost short-term memory

Evidence accumulated at Tufts University in the United States suggests that the consumption of blueberries may be effective in improving or delaying short-term memory loss. They're widely available, but you can also achieve the same effect with other dark red and purple fruits, like blackberries, and veg, like red cabbage. These contain the same protective compounds called anthocyanins.

Read more about the health benefits of blueberries.

4. Tomatoes

May prevent free radical damage

There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells that occurs in the development of dementia, particularly Alzheimer's. Favour cooked tomatoes and enjoy with a little olive oil to optimise your body's absorption and use. Other foods supplying this, and similar protective phyto-nutrients, include papaya, watermelon and pink grapefruit.

Discover more: Which foods should you eat raw or cooked?

5. Eggs

May delay brain shrinkage

Certain B vitamins - B6, B12 and folic acid - are known to reduce levels of a compound called homocysteine in the blood. Elevated levels of homocysteine are associated with increased risk of stroke, cognitive impairment and Alzheimer's disease. A study of a group of elderly patients with mild cognitive impairment found that after two years of intervention with high doses of B6, B12 and folic acid there was significantly less brain shrinkage compared to a subset given placebo treatment.

Other B vitamins including vitamins B1, B3 and choline play an important part in regulating normal brain function. Choline, which is rich in egg yolk, is essential for the memory-boosting brain chemical, acetylcholine.

Opt for B-rich foods like eggs, chicken, fish, leafy greens and dairy. If you're vegan, look to fortified foods, including plant milks and breakfast cereals, for vitamin B12 or consider a supplement. Other useful vegan sources of B vitamins, including B6, include nutritional yeast, avocado, soya, nuts and seeds.

Learn more about vitamin B12, and discover the health benefits of eggs.

6. Blackcurrants

May reduce anxiety and stress

Vitamin C has long been thought to have the power to increase mental agility, and some research suggests that a deficiency may be a risk factor for age-related brain degeneration including dementia and Alzheimer's. Furthermore, interesting studies demonstrate that vitamin C may be useful in managing anxiety and stress. One of the best sources of this vital vitamin are blackcurrants. Others include red peppers, citrus fruits such as oranges and broccoli.

Discover more about why we need vitamins.

7. Pumpkin seeds

May enhance memory and boost mood

Richer in zinc than many other seeds, pumpkin seeds supply this valuable mineral which is vital for enhancing memory and thinking skills. They're also full of stress-busting magnesium, B vitamins and tryptophan, the precursor to the good mood chemical serotonin. Other useful food sources include beef, oysters, chickpeas and nuts including cashews and almonds.

Read more about the health benefits of pumpkin seeds.

8. Broccoli

May improve brainpower

Broccoli is great source of vitamin K, which is known to enhance cognitive function and improve brainpower. Researchers have reported that because broccoli is high in compounds called glucosinolates, it can slow the breakdown of the neurotransmitter, acetylcholine, which we need for the central nervous system to perform properly and keep our brains and memories sharp. Low levels of acetylcholine are associated with Alzheimer's. Other cruciferous veg rich in glucosinolates include cauliflower, kale, cabbage and Brussels sprouts, whilst you can obtain vitamin K from liver, hard cheeses and prunes.

Discover more about the health benefits of broccoli.

9. Sage

May boost memory and concentration

Sage has long had a reputation for improving memory and concentration. Although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet too. Add at the end of cooking to protect the beneficial oils.

Put sage to good use in our healthy recipes, including butternut soup with crispy sage, pearl barley & sage risotto and veal escalopes wrapped with proscuitto, sage & lemon.

10. Nuts

May help protect healthy brain function

A study published in the American Journal of Epidemiology suggests that an adequate intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are a great source of vitamin E along with leafy green vegetables, asparagus, olives, seeds, eggs, brown rice and wholegrains.

Learn more about the health benefits of nuts.

The importance of exercise

Don't forget that as well as a healthy diet, exercise helps to keep our brains sharp. Research suggests that regular exercise improves cognitive function, slows down the mental aging process and helps us process information more effectively.

Get inspired with our guides to how to workout at home and how to exercise for free.

Brainpower supplements

Although research linking diet and dementia is still in its infancy, there are a few important relationships between nutrients and brain health that are worth exploring. Having a nourishing, well rounded diet gives our brain the best chance of avoiding disease. If your diet is unbalanced for whatever reason, you may want to consider a multivitamin and mineral complex and an omega-3 fatty acid supplement to help make up a few of the essentials. If you are considering taking a supplement it is best to discuss this with your GP or qualified healthcare professional.

Download a printable PDF of the top 10 brain-boosting foods.

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Foods that improve memory This article was last reviewed on 24 November 2022. Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Follow her on Twitter @nutri_jo. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
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