Reducing Dementia Risks - Taking Action with a Healthy Lifestyle Choices

Alzheimer's is a frightening aspect of aging, and yet adopting healthy lifestyle choices helps reduce the risks of cognitive decline and Alzheimer's.

Reducing Dementia Risks - Taking Action with Healthy Lifestyle Choices

In our skull, between our ears, we have the most extensive superintelligence machine ever created. Our brains are amazing, with over 100 billion cells and trillions of connections between them. Our brains can make complex decisions, learn thousands of words, store years of memories, make millions of calculations per second, and at the same time keep our heart rate, temperature, senses, and so much more in check. Just getting into a Warrior 2 pose, or standing up from sitting, requires billions of simultaneous calculations. The brain is one of the most vascular-rich organs in the body, with about 400 miles of blood vessels (Allen Institute, 2022).

The thought of losing our independence, our treasured memories, our cognitive capabilities, and our fluid movements, is terrifying. For me, and I'm sure many other people, cognitive decline is the most frightening aspect of aging. Considering our brains are responsible for everything we do, think, feel, see, and say, it's a wonder that more things don't go wrong.

When everything works well, and our brain thrives, we've exercised, slept well, and eaten healthy foods. We feel terrific! Unstoppable. We're clear-headed; we can think quickly and process all our desired information. That's what it means to have a high-performing brain.

In this blog, the scope isn't to delve into the intricacies of brain functionality or discuss diagnostic tests for cognitive decline and Alzheimer's. Instead, the focus is on suggesting actionable steps based on research to maintain optimal brain health over time!

Alzheimer's disease is the most common form of dementia; this year, it affects nearly 7 million Americans (Alzheimer's Association), with a notable prevalence among women. This condition not only impacts those with it, but it profoundly affects their loved ones and caregivers. Despite ongoing research, there are currently no pharmaceutical interventions (Mayo Clinic) capable of curing or reversing Alzheimer's; the best available treatments merely slow its progression.

So, in our fight against Alzheimer's, our most potent weapon is adopting a healthy lifestyle. While we cannot alter our genetic predispositions—a factor beyond our control—we can significantly influence another crucial component: our lifestyle choices.

Before discussing practical strategies, it's essential to grasp the concept of neuroplasticity. Although not novel, discussions surrounding neuroplasticity have gained traction over the past few decades. Contrary to previous notions that the brain is fully developed by early adulthood, around ages 25 -26, current understanding affirms that our brains are constantly developing.

Your brain is never fixed but continues to change with learning and experience throughout your life.
Most learning in the brain involves rewiring or making and strengthening connections between neurons, the cells of your brain most crucial for learning. (UNESCO IBE Science of Learning Portal)

Just like our muscles, our brain craves stimuli and remains in a state of constant flux. Engaging in various activities and exercises throughout life allows us to create new neural pathways at every age that reshape our brain and enhance its functionality. This is neuroplasticity.

Everything we do, think, and feel is derived from brain activity. Positive thoughts are brain-derived; negative thoughts are brain-derived. Sitting in a chair, getting up from it, walking, and balancing all stem from neural processes in the brain.

There are several key areas to maintain optimum brain functionality.

EXERCISE

Exercise, both for the body and the brain, plays a crucial role.

Stimulating the brain through continued learning and processing new information and skills is essential.

Activities like reading and solving puzzles such as The NY Times Wordle (Niagara Hospice) and Connections can effectively exercise the brain.
Cross crawls are activities that cross the body's midline; for example, exercises that use opposite arms and legs, engaging both hemispheres, are suitable for cognitive function. The Dead Bug exercise in yoga and strength training is an example.
Yoga poses and sequencing also keep the brain active and alert.

Combining mindful yoga with resistance training offers a holistic approach to promoting brain health and potentially reducing the risk of Alzheimer's disease. Both practices provide unique benefits that complement each other:

MINDFUL YOGA - incorporates physical postures, breathing exercises, meditation, and relaxation techniques, all of which contribute to stress reduction, improved mental well-being, and enhanced cognitive function. The mindfulness aspect of yoga encourages present-moment awareness and may help cultivate resilience against stress and negative emotions, which are factors that contribute to cognitive decline. Additionally, yoga's emphasis on balance, flexibility, and coordination can support overall physical health and functional mobility as we age. Also, participating in yoga classes can provide opportunities for social interaction and community engagement, which are important factors for maintaining cognitive function and emotional well-being.

RESISTANCE TRAINING - High-intensity resistance training, such as Wise & Strong classes at Amenia Yoga, uses body weight and resistance bands to overload muscles. The World Health Organization recommends resistance training as the preferred exercise for older people because it improves muscle strength and balance. Below are the mechanisms that can help prevent cognitive decline with High-Intensity Resistance Training:

* increases Brain-Derived Neurotrophic Factor (BDNF). BDNF is a protein that supports the growth, maintenance, and survival of neurons. Higher levels of BDNF are associated with improved cognitive function and a reduced risk of neurodegenerative diseases.

* enhances cardiovascular health by increasing heart rate and blood flow. Better cardiovascular health ensures that the brain receives an adequate supply of oxygen and nutrients, which is crucial for optimal cognitive function

* improves insulin resistance - allowing cells to regulate blood sugar levels more effectively. According to the Alzheimer's Society of Canada, Alzheimer's and type 2 Diabetes have the same risk factors - improper use of glucose, obesity, high blood pressure, and high cholesterol are a few. Strength training may mitigate these risks by promoting better insulin sensitivity. Increasing lean muscle mass also improves glycogen storage.

*reduces stress - by lowering cortisol, the body's primary stress hormone. Chronic stress has adverse effects on brain health and cognitive function.

*promotes neuroplasticity - challenging the brain by requiring focus, coordination, and concentration. This stimulation promotes neuroplasticity, the brain's ability to reorganize and form new neural connections. Enhanced neuroplasticity is associated with improved learning, memory, and cognitive function.

And then we have diet.

Diet plays a pivotal role in our overall health; everything we eat has either a positive or negative effect on our health. The MIND diet (Harvard School of Public Health)is known to support brain health. It stands for "Mediterranean-DASH Intervention for Neurodegenerative Delay" (National Heart Lung and Blood Institute). It merges elements from both the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. A diet that benefits heart health and physical well-being also contributes to brain health.

Transitioning towards healthier eating patterns might seem overwhelming, but with a step-by-step approach, it can be manageable. Embracing whole foods and leafy green vegetables and using olive oil as a prime example of healthy fat are a couple of suggestions. The periphery of the supermarket contains more nutritious choices than the center aisles. Another critical step is to reduce or eliminate sugar and processed foods - besides being unhealthy, they cause inflammation, and chronic inflammation has been linked to cognitive decline and neurodegenerative diseases and many other chronic conditions of our time.

Sleep is indispensable for overall well-being, including brain health. Prioritizing sufficient, high-quality sleep each night is crucial, as poor sleep habits are closely associated with an elevated risk of cognitive decline.

In conclusion, it's essential to recognize that we can control our healthy habits and choices. What improves physical health also benefits the brain. By prioritizing activities such as regular exercise for the body and brain, a nutritious diet, quality sleep, and stress management, we enhance our physical well-being and support cognitive function and overall brain health for years to come.

Anyone interested in more information on strength training classes and cognitive decline, contact: info@ameniayoga.com.

If you live around Amenia, NY, you can come to the studio on Fridays at 7:30 a.m. or at 9:30 a.m. for Wise & Strong resistance training classes! If you live too far, join us on ZOOM Mondays at 11:30 am Eastern.

Sources::

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