The brain requires oxygen and nutrients, supplied via the bloodstream and even though
the it only accounts for 2% of our total body weight, the brain receives over 15%
of the body's blood supply. As a result, cardiovascular health is vital for maintaining
brain fitness in two major ways:
- Stroke Prevention – Strokes occur when a blood vessel ruptures in the brain
(hemorrhagic stroke) or when blood flow to the brain is interrupted (ischemic stroke).
Stroke is a result of atherosclerosis, or hardening of the arteries, which results
from poor cardiovascular health. Smoking, high fat diets, and lack of exercise are
major contributors to atherosclerosis and, as a result, have negative implications
for brain fitness and the prevention of stroke.
- Neuronal maintenance – A constant flow of oxygen and nutrients to the brain
is vital to brain fitness – atherosclerosis impedes this flow and a general lack
of oxygen to the brain can lead to pathological changes such as those seen in Alzheimer's
disease. In fact, one might consider some neurodegenerative diseases, such as Alzheimer's,
a vascular disorder where neurons begin to degenerate due to a lack of oxygen and
nutrients.
Nutrition:
Not only is a healthy diet important to the cardiovascular system, but also because
certain foods have the ability to keep our brains healthy and boost cognitive function.
As a rule of thumb, most foods that are healthy for the body tend also to be healthy
for the brain. Diets high in the following nutrients are an especially good way
to keep our brains healthy:
Antioxidants – Free radicals are unstable oxygen-reactive molecules that
are ubiquitous within both the body and the environment. They can cause oxidative
damage to all cells in the body, but especially to those in the brain. Oxidative
damage may play a part in many neurodegenerative diseases, including Alzheimer's,
Parkinson's, and ALS (amyotrophic lateral sclerosis otherwise known as Lou Gehrig's
disease). Antioxidants help ward off damage to neurons by interacting with and blocking
the toxic effects of free radicals. This can help slow neuronal degeneration and
promote neuronal development, leading to a healthier brain and improved cognitive
function. A cup of coffee, a dark chocolate bar, or a handful of fresh blueberries
are all great ways to get a dose of antioxidants in your diet.
Omega-3 Fatty Acids – Omega-3 fatty acids, which are abundant in many types
of fish (such as Salmon), flax seeds, and walnuts, play an important role in brain
fitness. Omega-3's can impact cardiovascular health by lowering cholesterol and
blood pressure, and increasing blood flow. This is important in the prevention of
strokes and age-related neuronal degeneration resulting from decreased blood flow
to the brain. In addition to omega-3's impact on cardiovascular function, they have
anti-inflammatory properties, promote neuronal health and prevent injury. Furthermore,
diets high in omega-3's can lead to improved mood and cognitive functioning. So
next time you are out to lunch, go with salmon instead of steak – your brain will
thank you.
Exercise:
While we all know that exercise is good for the body, recent evidence suggests that
it may be just as good for our brains. For one, exercise is central to cardiovascular
health, which is important for preventing stroke and maintaining a steady flow of
oxygen and nutrients to the brain. Recent research also suggests that physical activity,
especially as we age, can both spur the creation of new neurons and slow the loss
of existing neurons. This means that our brains stay healthy for longer, extending
cognitive vitality well into our golden years.
Moderately strenuous exercise has wide-ranging effects on brain fitness. Exercise
increases blood flow to the brain, leading to an increase in the availability of
oxygen and nutrients vital to neuronal development, function, and survival. This
in itself underlines the importance of exercise on overall brain function. What
may be even more interesting is that a number of recent studies have shown that
exercise can lead to increased numbers of neurons in the hippocampus, an area of
the brain known to be vital to learning and memory. It is believed that in addition
to increasing blood flow to the brain, exercise results in increased production
of chemicals called "neurotrophic factors." Neurotrophic factors are chemicals that
promote the development and survival of neurons and their connections and are central
to brain development maintenance. Exercise can have long-lasting benefits on brain
development and cognitive function, helping us stay mentally agile throughout our
lifespan.
As a result of its benefit to brain fitness, exercise has measurable effects on
our ability to carry out everyday tasks like remembering a meeting or driving. It
leads to improvements in attention, decision making and memory, in addition to having
improving our mood and ability to get a good night's rest. Since the effects of
exercise on brain fitness are wide-ranging, staying active and fit is one of the
best things you can do to keep your brain functioning in tip-top shape.