energy metabolism, and thereby gets fuel to
the brain more efficiently,” says Laura Baker,
PhD, a brain researcher at the University of
Washington School of Medicine.
In January, Baker published results from
the first clinical trial looking at the impact of
aerobic exercise on people diagnosed with
pre-Alzheimer’s. Her team discovered that
those who spent 45 to 60 minutes per day on
a treadmill or stationary bike, four times a
week for six months, improved their scores on
tests of thinking speed, word recall, and multi-tasking. Those who did stretching and
balancing exercises instead saw no benefit.
While the evidence is strongest for aerobic
training, some research suggests strength
training may also play a role in keeping the
brain sharp: A recent study of 155 senior
women in British Columbia indicated that
those who lifted weights once or twice a week
did up to 12 percent better in decision making,
conflict resolution, memory tests, and multi-tasking a year later, while the control group
saw their scores dip. The key: Fit in a good
workout at least twice a week, preferably more
often, and stick with it.
Color your plate. Mounting
evidence suggests that antioxidants in colorful
vegetables and dark-skinned fruits can fend off
free radical damage in the brain and turn on
genes that protect against inflammation, which
has been shown to increase dementia risk. A
2009 study of 193 adults, ages 45 to 102, found
that those with a high daily intake (about 400
grams) of fruits and vegetables did better,
regardless of age, on cognitive tests than those
who ate fewer than 100 grams per day. To see
benefits, eat at least six servings of vegetables
and two servings of fruit every day.
Befriend DHA. Perhaps the best
researched nutrient for brain health, DHA
(docosahexaenoic acid) is an omega- 3 fatty
acid abundant in oily fish, algae, and—not
coincidentally—human breast milk. It’s
believed to promote production of BDNF. One
2009 study of 485 healthy adults found that
those who took 900 mg of DHA per day for six
months made significantly fewer errors on
memory tests than at the study’s onset.
Perlmutter recommends supplementing with
300 to 800 mg of DHA per day, in addition to
eating fish three times per week.
»
Video games specially designed to challenge cognitive abilities
(memory, spatial awareness, hand-eye coordination) offer a technological boost for aging brains. “The [games] are designed to tune
into your brain performance level and carry you back to the way you
processed information when you were younger,” says Michael
Merzenich, PhD, professor emeritus at the University of California,
San Francisco, and cofounder of the pioneering brain game Posit
Science. Research is preliminary and somewhat mixed. However,
one 2009 Mayo Clinic study looked at 487 seniors, half of whom
spent an hour a day, five days a week for eight weeks, using the
Posit Science Brain Fitness Program. The other half read and
watched educational videos. The control group saw little change
over time, but the Posit group improved speed on cognitive tests by
about 60 percent. The takeaway? These games can’t hurt—just don’t
substitute them for other brain-boosting diet and lifestyle habits.
