Brain Health: A trending topic

Improving brain health is no longer a concern only for older Americans like me.  Turns out today’s social media “sphere” embraced by younger generations is also lighting up with chatter on the topic.  Although their priorities may differ, people of all ages seem to share the same goal: a clear, responsive mind that keeps firing on all cylinders.

For people my age (a certified Baby Boomer), combatting memory loss and cognitive decline are key concerns relevant to brain health.  Warding off signs of potential Alzheimer’s, a disease which runs in my family, is also at the top of mind for many.  However, for my thirty-something granddaughter, Nicole, and her husband, Ben, brain health is more about staying clear-headed and avoiding brain rot.  Here’s what she had to say on the topic:

A Millennial’s take on brain health

Brain health is absolutely something Ben and I think about, more so to keep our brains sharp for future proofing as we age. We play various NY Times games every morning (Wordle and Spelling Bee for me, Connections and Strands for Ben), and I also am an avid reader, whether it’s a good novel, the news, or a blog I follow. Ben reads as well, generally non-fiction books about science or psychology. We’ll also occasionally do puzzles or play strategy board games.

We don’t experience brain fog so much in the traditional sense of forgetting things or being unclear on something, but we’ve both noticed that our attention spans can feel like they’ve declined compared to when we were younger. I heavily blame social media for that, as well as the excess of devices we use day in and day out. We’re both conscious of “brain rot”, i.e. scrolling endlessly on social media, watching too much TV, or doing anything that feels overly mindless. And while we’re not totally immune to it—sometimes it’s so easy to veg out on the couch or get sucked into fun videos on Instagram! We can snap out of a funk pretty easily by putting our phones away or getting out of our apartment.

While Nicole’s brain rot and my brain fog have difference causes, overcoming them often uses similar techniques.  Afterall, we all want to keep our minds from becoming sluggish.

Let’s start the decision about brain health with what concerns my contemporaries the most: mental decline. Although some cognitive changes are part of normal aging, cognitive impairment is not inevitable.

The brain’s power to stay healthy

Considering the brain’s importance, it’s surprising to learn that it weighs only three pounds and is 85% water. It’s made up of billions of nerve cells, called “neurons,” which store memory, shape our personality, and control our feelings, thoughts and movements.  According to Dr. Sanjay Gupta, noted neurosurgeon, CNN’s chief medical correspondent, and my favorite health guru, “there are more neurons in your brain than stars in the sky.” He also tells us that recent research in neuroscience has found that unlike previously thought, the brain is not static. It can continue to stay healthy throughout your entire lifetime and, at the same time, continue to improve.

While there are no guarantees against certain serious health conditions such as Alzheimer disease and Parkinson’s, there are many things you can do to keep your mind active and alert.  Let’s explore in this blog some easy techniques to follow.

Stimulate the brain through complex activities

During a recent vacation in Connecticut, I asked a houseful of guests what they did to avoid mental stagnation. Everyone had the same response: “We begin our day with doing Wordle or one of the other NYTimes crossword puzzles.” According to Forbes, over 4 million American adults play Wordle every day.  Unfortunately, I am not one of them. While written “brain ticklers” are not my thing, I do engage in other brainy (read “complex”) activities such as reading, writing this blog, and studying languages.

The alchemy of learning another language

My friend Kate Hanenberg, an architectural designer, agrees that learning another language is mentally challenging. But equally fun and functional. Kate studies multiple languages using Duo-Lingo, a popular digital learning platform. To date that includes Swahili, Spanish, French and most recently German.  Usually, Kate gears up her rigorous linguistic training before a trip abroad.  She recognizes that being able to converse with locals enhances her overall experience and simultaneously exercises her brain.

The neural power of travel

Kate recently explained that travel helps develop neurological “plasticity.” Not familiar with the term, I learned it refers to the brain's incredible ability to change, adapt, and rewire itself at any age.

As if that weren’t enough, travel offers other benefits such as improving memory, boosting mood, and reducing stress. How does this work? Even the process of planning a trip, as opposed to merely following a travel agent’s schedule, can release mood-boosting neurotransmitters such as dopamine and serotonin. But that’s not all. Creating an itinerary and budget engages the frontal lobe which helps to heighten the brain’s executive function and sharpen focus. (There’s a lot to unpack here!) Furthermore, traveling disrupts autopilot thinking, which is a good thing. Why? Because it challenges the brain to pay attention when you’re in new environments and confronting experiences outside your normal routine.

Let’s get physical

While travel is clearly a winning technique for building cognitive resilience, getting physical is the true granddaddy of all brain health activities. Research shows that using your muscles categorically helps your mind. Dr. Sanjay Gupta tells us that exercise is the single most important habit for brain health. He explains that as we age it increases blood flow to help develop new nerve cells, builds new neural connections, and protects our memory centers. Further, regular physical activity improves balance, flexibility, and strength. And you guessed it: it also lifts the spirits.

My friends and I participate in a range of different physical activities including water aerobics, weight and strength training, cycling outdoors and spinning indoors. While my days of jogging and running marathons are a thing of the past, my normal workout usually exceeds the recommended minimum of 150 minutes a week of moderate aerobic activity. Walking and gardening count, too, in a weekly exercise routine to help keep the mind in shape.

Improve your diet

Good nutrition helps both body and mind.  Experts claim that people who follow the Mediterranean diet— which focuses on fruits, vegetables, fish, nuts, unsaturated oils, such as olive oil, and plant sources of protein—are less likely to develop cognitive impairment and dementia.  Dr. Gupta suggests avoiding processed food, added sugars and artificial sweeteners as well.  Plus, he’s an advocate of hydration. According to him, 1 % dehydrations can lead to 5% decrease in cognitive function. So, it’s worth remembering to fill up that water bottle several times during the day.

Surprisingly, instead of recommending the standard eight eight-ounce glasses of water a day, Dr. Gupta uses a different formula: Divide your body weight in half to find your target number of ounces.  Turns out, at 135 pounds, mine is still eight glasses. But clearly the heavier you are, the more water your body requires.

Manage Alcohol Intake

Although the Mediterranean diet may include wine in moderation, most physicians caution against excessive alcohol consumption because it is a significant risk factor for dementia. If you drink, keep consumption moderate rather than making it an everyday habit.

Prioritize a good night’s sleep

Getting a good night’s sleep is as important for senior citizens as it is for everyone else. Sleep has been described as the “human equivalent to plugging in your phone to recharge it at night.”  Seven to nine hours a night is recommended to improve brain function.  Sleep performs a critical function as it helps to consolidate memory and clear waste from the brain. If you have problems with snoring, which could be a sign of sleep apnea, consult your doctor.

Socialize to enhance brain plasticity

Building a strong social community is yet another technique used to build cognitive connection. At the same time, it wards off depression and stress, both of which can worsen memory loss. Join a book club, take group lessons on knitting or painting, volunteer at your local community garden or food bank. Take salsa or tango lessons. These are examples of easy and fun ways to interact with others who share the same interests as you.

The ageless merits of hobbies

A recent CNN report noted that young people are embracing what they call “grandma hobbies.” Activities such as knitting, pottery, and bread making offer people of all ages the tactile satisfaction of repetitive, rhythmic motion.

These hands-on pursuits can reduce stress and anxiety while strengthening complex cognitive function. They also create opportunities for connection: like their parents and grandparents, younger generations are discovering that sharing niche interests with others can build a sense of community. In their world which is increasingly shaped by digital platforms, algorithms, and AI, these simple, tangible activities can be a welcome antidote.

Novel approaches to brain stimulation

Our discussion on improving brain health would not be complete without sharing some novel tips gleaned from my informal research.  For example, try using your non-dominant hand to brush your teeth, eat, and even open doors. This helps build new neural pathways instead of allowing your mind to run on automatic pilot. Another technique is to end your shower with a short blast of cold water.  This releases dopamine and noradrenaline which sharpen your focus and level of alertness. You can also try walking backwards, mixing up your pacing and/or changing your environment. Doing so after meals reaps even more rewards. Not only does it help clear blood glucose (but that’s another discussion!) but it stimulates the brain regions tied to spatial awareness.

The ideas explored in this post offer plenty of reason to feel optimistic about “future-proofing” our brains, a term my granddaughter uses. By adopting healthy habits now, people of every generation can strengthen their brain health and better prepare for the physical, financial, and personal challenges ahead. After all, at any age, who doesn’t want a healthier brain?

So, let’s get started.  Tango anyone?