How To Really Work Out Your Brain -- And Why You'll Want To

You know (if you even read one out of every 10 of our columns) that we believe daily exercise is next to tooth brushing and flossing for keeping you looking good and keeping your body fit and working right. But it is even more important for the one part of your body where size matters: your brain. Powering through a Zumba class or hiking for an afternoon does as much good for your noodle as for your muscles and blood vessels. But that's not the only kind of workout that will beef up your brain.

A group of scientists from Rush University Medical Center in Chicago published a study in the July 2013 issue of the journal Neurology showing that greater cognitive activity in childhood, middle age and in old age makes your brain better later.

So what does that mean for you? If you want to be “all there” for your children, grandchildren and even great-grandchildren, there's plenty you can do right now to prepare. And just because it has to do with challenging your brain cells doesn't mean it has to feel like homework.

Think that you're too old to spend time playing games? Nonsense! Just think of it as doing a mental workout. Doing word puzzles, playing card games and reading your favourite trashy novels all count as ways to keep your mind active. Yoga engages your core and a riveting whodunit engages your grey matter. In fact, there are any number of fun, natural activities that might seem frivolous, but give you the lasting benefits of psychological circuit training. Write in your journal or email with an old friend. Turn off the TV for a while and have a chat with your next-door neighbour. Simple social interaction might not seem like a mental workout, but spending time with your social network is associated with better health and happiness and less dementia later in life. The same is true of taking part in your favourite hobbies. Not a bad way to work out, huh?

Just like any good exercise regimen, you have to target different areas of the body for the full effect. Physical activity is among the other good habits that support mental acuity and stave off cognitive decline as you get older. Yes, exercising your body enlarges your brain, not just your biceps. As does eating right, including getting enough omega-3s from fish. Here's another easy one to check off the better-brain to-do list: Get plenty of sleep.

When you look back with your crystal clear memory decades from now, you’ll be glad you did.

http://www.huffingtonpost.com/2013/08/17/brain-games-_n_3756854.html?utm_hp_ref=healthy-living

Want Your Memory To Stay Sharp In Old Age? Eat Less Red Meat And More Oily Fish

A diet high in omega-3 fatty acids can help preserve memory and thinking abilities. A Mediterranean diet low in red meat and dairy food and high in omega-3 fatty acids can help preserve memory and thinking abilities, say researchers.

Scientists in the U.S. studied the diets of 17,478 people with an average age of 64.Participants were given tests that measured mental ability over an average of four years. During the course of the study, seven per cent developed memory and thinking deficits. The study found people who more closely followed a Mediterranean diet had a 19 per cent reduced risk of mental impairment.
A key element of the Mediterranean diet is omega-3 fatty acids, found in oily fish, flax seed, walnuts and pulses, which are known to benefit the brain and nervous system. The diet typically also contains high levels of fresh fruit and vegetables and low levels of saturated fat.

The findings are published in the latest issue of the journal Neurology. Lead researcher Dr Georgios Tsivgoulis, from the universities of Alabama in the US and Athens in Greece, said: 'Since there are no definitive treatments for most dementing illnesses, modifiable activities, such as diet, that may delay the onset of symptoms of dementia are very important. 

'Diet is an important modifiable activity that could help in preserving cognitive functioning in late life. However, it is only one of several important lifestyle activities that might play a role in late-life mental functioning. Exercise, avoiding obesity, not smoking cigarettes and taking medications for conditions like diabetes and hypertension are also important.'

Other recent research found that eating a Mediterranean-style diet can cut heart attacks, strokes and death rates in people at high risk of heart disease by as much as a third.



Other recent research found that a Mediterranean diet could be as good as statins at cutting the risk of heart disease. Changing the balance of foods in a diet can lessen the risk even before heart-related illness strikes, according to a major clinical trial.

Previous studies have compared the effects of the diet on people after they have suffered a heart attack or stroke – with many showing improved heart health.

But this research, published online by the New England Journal of Medicine, was the first to rigorously test the effects on a high-risk group.

In fact, the study of around 7,500 people was halted early, after almost five years, because the results were so clear it would have been unethical not to recommend the diet to all those taking part.

http://www.dailymail.co.uk/health/article-2316733/Want-memory-stay-sharp-old-age-Eat-red-meat-oily-fish.html