By: Brad Hankins
Consult Your Primary Care Provider Before Making Changes to Your Medications, Diet or Beginning/Changing an Exercise Program
In this fourth, and last, article in our brain health series, we are looking at how nutrition and exercise can help our brains. In consideration of processing speed, cognition and memory what are things we can do on a routine basis to make our brains happy? There are quite a few actually, and since they make our brain happy, they will make us happy as well. A happy brain rule of thumb to remember is, anything that is good for your heart is also good for your brain.
Brain Food
Brain nutrition is worth its own section, because it is that important. You have probably heard of the Mediterranean diet https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet . This diet is the proven go-to to prevent or manage most chronic and inflammatory diseases and it is also the base nutrition of a happy brain. For any diet to work it must be sustainable and maintainable for all involved, including family members. The Mediterranean diet has a great variety of foods which should help keep you and your family members interested, while at the same time focusing on more plant-based food and good fats. Please see the link above for details, but essentially the diet is:
- Whole grains, to included whole wheat bread and brown rice.
- Lots of extra virgin olive oil.
- A change to less red meat and more fish and poultry.
- A wide variety of vegetables to include potatoes.
- A slight step away from sweets and sugary drinks, but this is the Mediterranean diet after all so one must always consider the occasional gelato and tiramisu.
- About every fruit you can imagine and near limitless seeds, nuts and beans.
- Even a moderate amount of wine with meals.
Along with the Mediterranean diet, daily coffee and tea (about two and half cups of coffee or 200 mg of caffeine) has been shown to be brain friendly as well, especially when it comes to solidifying new memories. In the vegetable category the foods research suggests are most brain healthy are leafy greens such as kale, spinach, collards and broccoli, due to the high concertation of vitamin K, folate and beta carotene.
As you recall the brain is mostly fluid, so avoiding dehydration is as important as maintaining adequate hydration. As we age, we can become more vulnerable to dehydration, https://www.ncoa.org/article/how-to-stay-hydrated-for-better-health/ some of these reasons include medications, body composition changes (decreased muscle mass), and a change in thirst response – we don’t realize we are dehydrated as early as when we were younger. Daily routine fluid intake for older adults should be nine cups of water per day for females and fifteen cups of water per day for males. Keep in mind all fluids count except alcohol (which can dehydrate you), to include coffee, tea and soups. Regarding exercise, an extra liter of water after exercise is suggested along with a fibrous snack such as an orange or banana to help slow absorption.
Brain Supplements (in case you are interested) – DO NOT BEGIN TAKING SUPPLEMENTS WITHOUT FIRST CONSULTING YOUR MEDICAL PROVIDER. ALWAYS CONSULT YOUR MEDICAL PROVIDER FOR DRUG-SUPPLEMENT INTERACTIONS BEFORE TAKING ANY SUPPLEMENT.
As a Nurse I do not prescribe nor suggest taking particular supplements. With that said, the worldwide supplement business is a massive $360 billion a year industry that does not always have your best interest at heart. Always research and think through considering taking any supplement, and do not rely on your neighbor, Instagram or the sticker on the back of a package for sound advice – consult a health care professional.
Yes, there are supplements medically proven to help cognition and brain function https://pmc.ncbi.nlm.nih.gov/articles/PMC10746024/ . Folic acid (part of the vitamin B group) and vitamins B6 and B12 taken together over an extended period (up to 24 months) have been shown to improve cognitive scores and reduce some amyloid proteins. Also, magnesium, vitamin D, vitamin C and DHA (an omega 3 fatty acid found in cold water fatty fish -salmon is an example) taken together has been shown to improve memory and augment cognition – please see the linked journal article above for details.
HOWEVER, the main issue with all over-the-counter supplements is lack of regulation – the FDA does not oversee product testing or ingredient accuracy of supplements. In other words, you are not assured of the dosage nor bioavailability of over-the-counter supplements. I suggest talking with your medical provider to determine the correct supplement, its dosage and timing and then ask that those supplements be prescribed to you. This can be (but not always depending on your insurance) a more expensive route, but you are then assured of the quality, dosage and bioavailability of the supplement.
Exercise – Consult Your Medical Provider Before Beginning or Changing an Exercise Program.
Your brain, though it may initially rebel, likes being challenged physically as well as mentally. You need to exercise at least three times per week, with a goal of five times or more per week for a minimum of an hour each time. The trifecta of exercise is a motion practice (yoga, tai chi, pickleball), a cardio practice (walking, running, swimming) and a resistance/weight training practice – yes, you need to lift weights.
Start slow, seek guidance from a personal trainer or a senior exercise specialist and be open minded (pun intended) to types of exercise you haven’t tried before. Explore the different classes and group exercise sessions at your local SSYMCA branch, don’t be afraid to ask questions and work with your trainer to get past any feelings of intimidation– everyone starts their exercise journey at the beginner level.
There is not a form of exercise that is more brain friendly than another, all exercise either challenges or sooths (or do both) your brain in one way or another. There are the neuro-cognitive challenges of fast-paced courts sports such as basketball and pickle ball. The Zen of yoga, Tai Chi and lap swimming presents an opportunity to calm your mind as well as challenge your body. Weightlifting is often unrecognized for its own unique Zen, while sharpening focus and neuro-cognitive connections. The main point with brain happy exercise is – start goal focused exercising regularly across multiple disciplines to build an exercise program that best meets your personal needs.
When considering a weight training program, a personal trainer is a good choice to help you begin in a safe manner and help move you toward quality exercises which best fit your goals and limitations.
Slight, but sustainable, changes to both diet and exercise can make a difference in cognition, brain function and processing speed. Challenge yourself, try different things, and experiment with combinations. When you get bored or plateau, do it all over again – there is no right or wrong way to begin a fitness/happy brain journey.
I would enjoy hearing about your fitness journey, please feel free to email me at hankinsb@ssymca.net.
Brad Hankins RN, CPT