Diet  Our  bodies  and  our  brains  are  going  to  age  with  us,  but  we  can  increase  our  

chances  of  maintaining  a  healthy  brain  well  into  our  old  age  by  adding  these  

“smart”  foods  to  our  daily  diets.  • Blueberries-­‐Protect  brain  from  oxidative  stress  and  improve  learning  capacity  and  motor  skills.  

• Wild  Salmon-­‐Omega  3  Essential  Fatty  Acids  are  essential  for  brain  function.  

• Nuts  and  Seeds-­‐Vitamin  E  corresponds  with  less  cognitive  decline.  

• Avocados-­‐Contributes  to  healthy  blood  flow.  

• Whole  grains-­‐Promotes  good  blood  flow.  

• Beans-­‐Provides  energy  for  the  brain.  • Pomegranate  juice-­‐Protects  brain  from  free  radicals.  

• Freshly  brewed  tea-­‐Boosts  brainpower  by  enhancing  memory,  focus,  and  mood.  

• Dark  chocolate-­‐Natural  stimulants  that  enhance  focus  and  concentration.  

Exercise  affects  the  brain  by:  • Pumping  oxygen  to  the  brain.  • Aiding  in  releasing  hormones  that  

provide  a  nourishing  environment  for  the  growth  of  brain  cells.  

• Increasing  growth  factors  in  the  brain  making  it  easier  for  the  brain  to  grow  new  neuronal  connections.  

• Promotes  cell  growth  in  the  hippocampus,  enhancing  learning  and  memory  

 Choosing  the  Right  Physical  Exercise  

• Aerobic   exercise-­‐Improve   brain  function   and   helps   repair   damaged  brain  cells.  

• Morning   exercise-­‐Spikes   brain  activity   and   prepares   you   for  mental  stresses.    Also   increases   retention   of  new   information   and   better   reaction  to  complex  situations.  

• Incorporate   coordination   along   with  cardiovascular   exercise-­‐Such   as   a  dance  class.  

• Circuit   workouts-­‐Quickly   spikes   your  heart   rate   and   constantly   redirects  your  attention.  

Brain-­‐Healthy  Lifestyle  

Easy  Ways  to  maintain  cognitive  vitality  

Edgewood  College  School  of  Nursing  

 1000  Edgewood  College  Dr.  Madison,  WI  53711  

Allison  Krickl-­‐  Nursing  Student  

As  we  age,  our  brain  undergoes  physical  changes  including  gradual  reduction  in  weight  and  volume.    The  reduction  in  brain  volume  is  caused  by  the  brain’s  neuron  shrinking  in  size,  making  them  less  effective  messengers.    The  frontal  lobes  and  the  hippocampus  brain  structures  are  more  prone  to  neuron  shrinkage  and  are  also  the  primary  structures  involved  in  memory,  thus  the  memory  decline  and  functional  impairments  found  in  older  adults.    However,  research  suggests  that  simple  lifestyle  changes  in  diet,  exercise,  social  engagement,  and  cognitive  stimulation  show  benefits  in  brain  health  over  time.  

 

 

 

Cognitive  Stimulation  

1

Maintaining  cognitive  capacity  is  very  important  in  preserving  mental  health.    Engaging  in  activities  that  challenge  the  brain  such  as  Sudoku,  crossword  puzzles,  and  some  computer-­‐based  games  helps  to  promote  brain  plasticity.    These  activities  and  activities  that  focus  on  logic,  problem-­‐solving  skills,  and  analytical  mathematics  can  improve  the  brain’s  speed  and  memory.  

Memory  training  classes  have  shown  that  both  older  adults  and  young  adults  can  improve  their  performance  on  cognitive  tasks  including  perceptual  discrimination,  visual  search,  recognition,  recall,  and  spatial  perception.  

2

Lumosity  

Over  the  last  few  decades,  neuroscientists  have  discovered  that  adult  brains  are  constantly  changing  by  growing  new  neurons  and  connections—in  a  process  called  neuroplasticity.  

Lumosity  takes  advantage  of  this  process  to  shape  the  brain  into  a  more  effective,  powerful  organ.    They  do  this  by  targeting  core  cognitive  processes  that  underlie  performances  in  many  different  areas  including  memory  and  attention.  

Lumosity  also  creates  a  training  program  that  is  right  for  every  individual.    They  understand  that  each  brain  is  unique  and  everyone  has  different  goals.  

Social  Engagement  Social  engagement  promote  cognitive  vitality  because:  • Participation  in  leisure  activities  is  associated  with  a  reduced  risk  of  dementia.  • Social  engagement  appears  to  boost  people’s  sense  of  control,  which  reduces  stress.  • Poor  social  connections,  infrequent  participation  in  social  activities,  and  social  disengagement  

have  been  shown  to  predict  the  risk  of  cognitive  decline  related  to  depression.