Grow Your Brain …

Dr. Seuss was brilliant in his simplicity of phrase:

So let’s think about where those thinks come from … and how to keep those thinks coming full force … now and always. 

I know that one of the greatest fears held by many is that of developing some form of dementia.  Some may even think that this disease is practically an inevitability that comes along with aging.

This prospect can feel daunting and overwhelming … but as most of you know that have been following me for awhile, I am constantly in “go mode” of curating content that can empower us to make good decisions.

Figuring out all the positive steps we can take can make a huge difference for our health - both our mental attitude and the way we feel.

So much of our health … and our health outcomes … are within our control.  We just need to be aware.

So let's think about our brain.  

Compare our lives now to what they looked like when we were in our heavy duty grow and learn mode …  as toddlers, children, teens and young adults … We were always expanding our horizons.  Learning soooo much. And we were probably always moving.

But quickly in adulthood, we settle in.  We have a lot to tackle and navigate … but that intensity of learning that was so much of our world for the first 2-3 decades of life, is just sputtering. 

By the time we hit 50, our hippocampus, the small but powerful part of our brain responsible for memory, begins shrinking in size. We can lose about half a percent of our hippocampus annually at this point. 

Other lifestyle factors can also impact our brain in a negative way.   

Ultra processed foods, trans fats and sugary foods …
which create inflammation in our bodies, including our brains.

Lack of exercise …
that deprives our brains of needed oxygen. As we exercise, more oxygen and blood get transported to the brain, leading to increased oxygenation, improved blood flow and brain angiogenesis - which is the growth of blood vessels.  Without stimulation … this just doesn’t happen so easily.

Poor sleep quality …
proven to be detrimental  to brain health.  When we don’t get it, this lack of sleep     directly impacts the hippocampus, and therefore our memory center.  Length of sleep is important too - striving for at least 6 hours, 7 optimally every night.

Sleep apnea is also a huge concern, especially as it relates to long term brain health, driven by lack of oxygen flow to the brain during the sleep cycle. 

The good news is that with a diagnosis, and a remedy of a CPAP machine, this need not be a worry.

Stress …
which raises our cortisol levels which directly impacts our hippocampus, and impairs focused attention and executive functioning. With ongoing stress, the cortisol impact can cause the hippocampus to atrophy.  

Sounds pretty grim, but there is a silver lining.

A silver lining that excites me.  

It just doesn’t have to be this way.  And the solution really isn’t complicated.

With proper introspection and discipline, and taking the time to learn about what we can do to keep pulling those triggers of good health, this “inevitability” begins to dissipate.  And maybe totally disappears.

Working hard to do the basics …

eating well, moving more, sleeping well and stressing less … is critically important.

Master those things, and you live better longer.  Which I imagine is what we all want.

But we have to work at it. If we think through things and are disciplined about how we move forward, there is so much we can do to be in control of our health.

It’s a very empowering notion, don’t you think?  Rather than worrying about a shrinking hippocampus as we age, let’s think about how to grow it.

Yup, we can do that.

Here’s some ground-breaking research conducted by Dr. Majid Fotuhi, a leading Neuroscientist trained at Harvard and Johns Hopkins. 

He conducted research with participants in their 60’s and 70’s.  During a 12 week program which involved primarily lifestyle modifications, as well as brain training and bio feedback, some extraordinary results were revealed.

After 3 months, 53% of the participants’ hippocampus's had grown by 3%.  86% had high impact improvements in their cognitive function, and 97% saw improvements in brain wave normalization.

For the majority that saw specific growth in their hippocampus, think about this:

If we lose .5% of our hippocampus annually on average after the age of 50, these results indicate that those participants with successful results now have a brain that is 6 bio-years younger than it was when they started this program.

NO DRUG can do that.  If it could, it would be huge. And in just 12 weeks.

But what’s even better is knowing that with the right know-how and discipline, we can all significantly change the trajectory of how we age, by dialing in our health habits to support us.

So what specifically can you do to grow your brain? 

- Well, of course, eat well.  
Real, whole foods. Paying attention to Omega 3 fats is very important. 

Omega 3 fats make up 25% of our brain.  So being mindful of where to get those fats into your diet is important.

Eating at least 2 servings of fish a week …  like wild salmon, sardines, trout, mackerel and anchovies. Walnuts, chia seeds, flax seed and pumpkin seeds also deliver omega-3 fats. 

Dr. Fotuhi also recommends taking 1000mg of Omega 3 fatty acids.  If you currently are taking fish oil, pay attention to the Omega 3 content (DHA & EPA is what you want). Many poorer quality fish oils have other Omega oils present (Omega-9, for example is a non-essential fat that our body produces anyhow).

- Exercise. 
First, a little is always better than nothing.  And a lot is better than a little.  

The most important thing to do is to find something you enjoy.  Walking … running … ping pong … pickleball … dancing … zumba.  Keep exploring until you hit it.  Because when you enjoy it … you want to do it.

A couple of interesting facts.

Walking, in and of itself, is a miracle drug.  It grows your hippocampus. 

Walking just one mile a day can reduce your Alzheimer's risk by 49% according to multiple studies cited by Dr. Fotuhi. 

While walking even 5 minutes a day is beneficial, 30 minutes a day seems to be a sweet spot for brain health.

Secondly, according to Dr. Tommy Wood (MD and PHD in Pediatrics & Neuroscience at the University of Washington), movement requiring coordination can have a tremendous impact on the brain. 

Take dancing for example.  It delivers 3 powerful dynamics - the music component, the coordination of dance, and the social component, as well as coordinating with others as part of a dance routine.  Brain scans of dancers typically indicate healthy hippocampuses. 

- Good sleep hygiene
Pay attention to the quantity and the quality.  You need a minimum of 6 hours, although more is better.  Consistency in your schedule is important, as well as maximizing your sleep quality.  

As we age, and our hormones are in flux, good sleep can be harder to achieve.  If this is you, you need to experiment with different strategies to figure out how to give yourself the best possible night's sleep.

- Stress Management
There are numerous ways to face stress head on, and minimize its impact.  Again, figuring out what works for you is where you need to invest your time.  And then establishing that as a routine.  Believe me, you will notice a difference. 

- Sense of Purpose
Being clear every day with what you want to accomplish, and what makes you happy.

Try to make a conscious effort to fill your day with what you enjoy in your heart. 

Think about what you can add to your day that is important to you.

 - Get into learning mode and expand your mind

Learn a new language, learn how to play an instrument, read about a new topic that interests you.  Yes, wordle. Yes, games.  There are so many things you can do, all dependent on you.  

If you read my blog on Age Defying Optimism … you understand that so much of our health outcomes are tied to our mindset.

Dr. Fotuhi tells a story from this perspective beautifully.  

So often people are faced with the diagnosis of a chronic disease … and then typically a prescription to deal with it.  Often not any hope is offered or even a conversation on how to mitigate or cure.

Dr. Fotuhi witnessed this scenario over and over when in residency at Johns Hopkins - working with patients with memory challenges.  

He witnessed patients who received the news that they were diagnosed with Alzheimer's.  That’s a heavy diagnosis, with a heavy impact.

But Dr. Fotuhi notes that there's a better way than that. 

What if the doctor approached the situation in this way:  “You are presenting with some symptoms of memory loss … which could ultimately lead to Alzheimers, but let me help you address what's going on, and hopefully at least stop the advancement of these symptoms, if not reverse them."

Some light and some hope, which hopefully comes along with the will. Because with the will, there is so much forward progress in front of all of us.

The important thing to do is to pay attention now.

Implement new routines in your life that will benefit you now.

Be empowered … and take the action steps that build our defense systems against all areas of potential illness.

Heck, we only have one life … let's make the most of it!