Six Steps to a Better Brain
To be honest, sometimes I worry about my loss of memory. I sidestep introducing people in a casual conversation for fear of getting the name wrong. Sometimes I avoid inquiring about someone’s relative in the event they’ve died and I’ve forgotten. Yep — that’s happened - it’s awkward. At a party (they’ll be back) an old friend will say, “Do you remember back when we…..?” I nod, smile and lie, “Of course, who could forget that?” Me.
So, reading Professor James Goodwin’s comments in The Telegraph is MORE than just a little good news! It’s great news! According to his new book, Supercharge Your Brain, it’s not only possible to protect our brains from aging, “we can continue to grow new brain cells throughout our entire life.” My unqualified scientific response: Yippee!
The good Professor Goodwin offers six easy tips to increase our brain cells at any age.
Stand up! Prolonged sitting leads to inflammation in the body that translates into “aging for the brain”. Just 30 minutes of moderate to intensive exercise starts the growth of new cells. “A protein is released in muscles which flows to the brain to stimulate a growth factor called BDNF (brain-derived neurotropic factor). BDNF maintains existing brain cells, stimulates the growth of new ones, and promotes the formation of connections between them.”
Socialize! We are designed for community. According to Professor Goodwin isolation is as bad for our brains as smoking or over-imbibing. The Professor encourages speaking to strangers (I should point out the Professor is British, so this doesn’t come as natural to him as it might to a Southerner). Call a friend or even email. Any connection is better than none.
Sardines and Salmon to the rescue! Omega 3, found in sardines, salmon, grass-fed beef and, (ugh) cod liver oil, is anti-inflammatory which keeps the brain sharp. Professor Goodwin also recommends vitamin D and B12 for maintaining better gray matter health.
Sustenance! (I know that’s kind of cumbersome, but I’m committed to this “S” thing.) A recent study demonstrated that from the time we are in our midlife if we eat more than the recommended daily calories (2500 for men, 2000 for women) it doubles the risk of memory loss later in life.
Sex! Way better news than the benefits of sardines is that Dr. Goodwin found that frequent sex is very anti-aging for a midlife brain. “During experiments with rats, new brain cells were produced when they were having regular sex.” In human trials of people over the age of 50, those having frequent sex had stronger memory skills. The ones who really excelled were the folks in close relationships. They demonstrated improved verbal fluency, reasoning and even better mathematical skills.
Seek a new skill! Professor Goodwin says there is evidence that learning to dance or juggle, playing a new card game, or studying a new language will keep the brain young. The trick is finding something that takes time and concentration to master.
So get up, get moving, make a friend, eat something healthy, learn to juggle and when that’s all done make a little whoopee!