Steps to a Healthy Brain Janice Hermann Brain

Steps to a Healthy Brain Janice Hermann

Brain Health Brain controls cognitive abilities What is brain health? Changing brain Certain parts shrink Decreased communication between brain cells Decreased blood flow Increased inflammation

Brain Health Even if you are healthy, age related changes in the brain affect memory and learning: Difficulty finding words and recalling names More problems multitasking Mild decreases in ability to pay attention May take longer to learn something new However, the brain remains “plastic, ” able to adapt to new challenges and tasks as people age

Steps to a Healthy Brain Be Physically Active Check Your Medications Challenge Your Brain Health Be Socially Connected Have A Healthy Diet Get Enough Sleep

Be Physically Active Brain benefits: More energy Maintain and make new connections between brain cells Increase size of brain structure Prevent or delay heart disease, high blood pressure, stroke and diabetes Keep and improve strength and balance Reduce risk of falls Reduce depression

Be Physically Active Physical Activity Guidelines At least 150 minutes of moderate physical activity a week (about 30 minutes on most days) Walking is great Strength training on two or more days a week Activities to improve balance and flexibility Prevent falls - can lead to brain injuries • Talk to your health care provider to see what activities are best for you

Have a Healthy Diet • Many diet related chronic diseases can negatively affect cognitive function • Obesity • Diabetes • Heart disease • High blood pressure • Stroke

Have a Healthy Diet • A healthy diet can keep your brain healthy • Choose foods with less saturated fat, trans fat, and added sugar • Make fruits, vegetables, and whole grains a major part of your diet • Choose lean meats, fish, and poultry • Choose low-fat or non-fat dairy • Control portion sizes • Drink adequate fluids

Have a Healthy Diet • Consume alcohol in moderation • Body is more sensitive to alcohol with age • To much alcohol impairs brain cell communication • Slurred speech, fuzzy memory, drowsiness, and dizziness • Long-term can cause changes in memory, emotions, balance and coordination (falls, accidents) • Alcohol can be dangerous if mixed with some medications • Follow the Dietary Guidelines on intake

Get Enough Sleep supports brain health Sleep problems can: Lead to problems with memory, concentration and other cognitive functions Increase risk of cardiovascular disease Increase risk of accidents and falls – head injuries

Get Enough Sleep problems: Not getting enough sleep Sleeping poorly Sleep disorders - sleep apnea, insomnia, narcolepsy, restless leg syndrome Steps you can do: Get 7 -8 hours of sleep each night Try relaxation techniques See your healthcare provider about sleep problems

Be Socially Connected Social isolation linked to poorer cognitive function Loneliness linked to higher risk of dementia Depression cause confusion and attention problems and linked to dementia Connecting with other people can: Keep your brain stimulated Help you feel less isolated

Be Socially Connected Studies have shown: Those with the most social interaction have the slowest rate of memory decline Long term relationships are protective against age-related cognitive decline Be social and stay connected Active with family and friends Volunteer or work Social groups Community programs

Challenge Your Brain Mentally challenging activities, such as learning something new, may: Help improve cognitive function Prevent cognitive decline Learning something new: Requires active mental engagement Taps into working memory, long-term memory and other high-level cognitive processes

Challenge Your Brain Mentally challenging activities is believed to strengthen connections between different parts of the brain - strengthening the entire brain network While brain games have been shown to improve limited aspects of short-term memory Lots of things can challenge your brain

Check Your Medications • Some medicines, combinations of medicines, or improper use of medicines can affect the way the brain functions • Can cause confusion, memory loss, hallucinations, and delusions in older adults • Some medicines can interact with: • Food, dietary supplements, alcohol, and other substances in ways that can affect how your brain functions.

Check Your Medications • What you can do: • Talk to your healthcare provider about all the medications you take, both prescription and over -the-counter. • Any mediation interactions? • Any memory or brain function side effects? • Does the medication affect sleep? • Follow instructions for taking medications

Work With Your Healthcare Provider • Review medications • Manage health problems • Abstain from smoking • If you have any questions or concerns about your cognitive abilities

Summmary Be Physically Active Check Your Medications Challenge Your Brain Health Be Socially Connected Have A Healthy Diet Get Enough Sleep

References Administration for Community Living, National Institutes of Health, Centers for Disease Control and Prevention. (2018). Talking about brain health and aging: The basics. Accessed 2019 at https: //acl. gov/sites/default/files/triage/Brain. Health. Basics_0. pdf National Institute on Aging, National Institutes of Health. (2017). Cognitive health and older adults. Accessed 2019 at https: //www. nia. nih. gov/health/cognitive-health-and-older-adults National Institute on Aging, National Institutes of Health. (2017). How the aging brain affects thinking. Accessed 2019 at https: //www. nia. nih. gov/health/how-aging-brain-affects-thinking National Institute on Aging, National Institutes of Health. (2017). Risks to cognitive health. Accessed 2019 at https: //www. nia. nih. gov/health/risks-cognitive-health National Institute on Aging, National Institutes of Health. (2019). What is brain health. Accessed 2019 at https: //brainhealth. nia. nih. gov/