My brain health lifestyle ® advocates remaining integrated and involved with personally relevant roles across your lifespan. Retirement, defined from a traditional sense, suggests the opposite and seems to advocate a withdrawal from society, a tendency towards isolation and passive existence. Surveys indicate baby boomers (those born between 1946 and 1964) will not rely on the traditional form of retirement and instead will redefine their roles several times as they get older. This is most likely a very positive sign from a brain health perspective.

My thought is that an active and stimulated brain is healthy. Studies in animals have shown the relationship between socialization and mental stimulation and structural and functional brain health. There have also been plenty of studies to show a similar relationship in humans. While there is not a cause and effect, we should not underestimate the value of the relationship.

A recent study published in the Journal of Economic Perspectives suggests that the earlier people retire, the more quickly their memory ability erodes. Data was gathered from the United States and 11 European countries as part of an NIA study that began 20 years ago. 22,000 or more Americans 50 years of age and older were surveyed every two years and administered memory tests. This led Europeans to do their own surveys using similar questions so the data could be compared.

The memory test measured free recall of a list of 10 nouns immediately after presentation and then again 10 minutes after they were first presented. Respondents in the United States scored an average of 11/20 while those in Europe recalled less. The authors of the study noticed large differences in the years people retired. In the U.S., England, and Denmark, retirement 65 to 70% of men were still working in their 60s. In France and Italy, the figure is 10 to 20% and 38% in Spain.

Researchers found a direct relationship between percentage of persons in a nation who are working at age 60-64 and their performance on memory tests. The longer people in a country keep working, the better, as a group, they do on tests when they are in their early 60s.

More work is needed to better understand the multiple factors that can play a role in this significant relationship. However, it appears clear that work remains a positive aspect or function to health as we get older and fits with the idea that remaining integrated and involved with personal meaningful roles is beneficial to brain health

Interest in the human brain is at an all time high with both scientists and the general public reading, learning, and writing more about this great system. There is much discussion and even tension about what the brain can and cannot do, whether it has certain capacities or not, and what can be stated with some confidence and what cannot.

While it is true we need to conduct more, well designed, controlled studies, certain things are true of the brain today:

1.    The human brain is the most complicated and brilliant system known.
2.    The human brain has plasticity which means it can be shaped, is dynamic, and constantly reorganizing.
3.    The human brain generates brain cells in the hippocampus and most likely the olfactory system.
4.    Cognition changes as we get older, but there remains great variability particularly at the oldest of age.
5.    Proactive lifestyle factors relate to improved brain health.
6.    Brain reserve continues to gain support as a mechanism to delay onset of dementia.

The latter point was reinforced yesterday in a major article in the USA Today (9-2-10) that described a study that will be published in Neurology. A research team at Rush Presbyterian conducted a 12 year study that evaluated the mental activities of 1,157 people 65 years of age and older who did not demonstrate dementia at the start of the study. Study participants were assessed at the beginning of the study and again for Alzheimer’s at the six-year period. After that, each participated was evaluated every three years to measure how often they participated in activities such as reading, listening to the radio, playing games and going to the museum. A five point scale was used with more points earned for more frequent participation in mentally stimulating activities.

Results indicated the rate of cognitive decline for persons without dementia was reduced by 52% for each point on the cognitive activity scale. For persons with Alzheimer’s the average rate of decline per year increased by 42% for each point on the same scale. The research team described their findings using the cognitive construct of “cognitive or brain reserve” which suggests that an active and stimulated brain creates new neural pathways which over time can help to delay onset of neurodegenerative diseases such as Alzheimer’s. This is not a cure.

Researchers were less clear why persons who are mentally active demonstrate a rapid decline once Alzheimer’s manifests. One idea might be that reserve helps to delay onset of Alzheimer’s, but once the disease manifests clinically it is already in an advanced stage with an accelerated rate of decline. The good news for this study is that there is benefit to the brain from remaining mentally stimulated across the lifespan. Brain reserve is something worth building.

Sleep has been known to be an important component to brain function and memory for some time. A recent study on sleep and learning conducted by Dr. Walker, University of California Berkeley provides further support.

The study involved 39 healthy young persons who were placed into a nap or no nap group. At noon, all subjects completed a memory task intended to engage the hippocampus, a region deep in the medial temporal lobe responsible for learning new fact based information. Both groups performed equally on this test.

At 2pm, the nap group took a 90 minute nap while the no-nap group did not. At 6pm of that day, subjects completed a new memory task. Those who remained awake throughout the day performed worse on the task while those who napped did markedly better and actually improved in their capacity to learn.

Some scientists suggest the human animal is designed to sleep in bouts rather than one long period of time which supports taking naps. About 30% of Americans nap during the mid-day. The study’s results support the idea that sleep clears the brain’s short-term memory storage and creates the ability for new information to be learned. Napping may serve as a type of “rebooting” process, particularly when nappers enter stage two of their natural sleep cycle.

Results are preliminary and further research will be done to support these findings. However, scientists continue to help understand the sleep and its critical role in memory and brain health.

Sweet dreams!

You may have heard about the ability to “see one’s future” or maybe to “see yourself achieving a goal or success.” For some this may seem purely science fiction. However, it is important to not fall victim to the common tendency of many to underestimate the power of the human brain. You might be surprised to learn that many of the coincidences or “déjà vu” phenomena that occur in your life are brain based and directed.

Visualization is the term often used to describe our attempt to use mental imagery to guide behavior and outcome. This is used by many of our best known athletes and others who are the best at what they do. Very often it is the mental side of action that differentiates good from great.

Specific steps to practice visualization include the following:

1.    Identify a specific goal you have for your life, one that you have some control     over shaping. Specify what a successful outcome is for attaining your goal. Place     that goal into your brain and specify when it should occur. Identify those things     and people you need to have to reach the goal.

2.    Identify impediments to the goal including those that may exist outside of you and     those inside of you. The latter involve your own tendencies that may have limited     your success in the past. It might be lack of confidence, poor persistence,     problems dealing with setbacks, etc.

3.    Once steps 1 and 2 are completed, position yourself into a quiet area where you     can engage in deep breathing relaxation and meditation. On a daily basis you need     to turn inward and learn to set your body and brain into a relaxed state of     existence. You will need to practice these two-to-three times daily to learn how to     relax. You should feel completely at ease and focused on your existence.

4.    Once you are mentally relaxed and focused inward without any external     distraction, you can begin to see yourself completing the goal you identified. You     can visualize success, see the people and things that will help you to achieve     success, and feel the success. Your brain needs to establish the reality of the     success and map out the road to the desired outcome. The singular focus is on     success.

5.    Now you are ready to simply live your life and to realize your surroundings more     consciously. Life will provide the path for your goal and your brain understands     what to do because of your visualization training.  You may need to stop what you     are doing and re-engage in the visualization process above. If you remain true to     these steps you will find greater sense of accomplishment and goal attainment in     your life. It takes time. Visualization is a lifestyle change.