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
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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.
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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.
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