Does Your Brain Have Time for a Quickie?

Almost two years ago, I blogged about the benefits of shorter workouts. Studies show that short bursts of activity have positive effects on one’s physical health; this is good news for those who do not necessarily have a lot of time in their day to exercise, but who might have smaller chunks of time throughout the day. Getting up from a desk or couch and engaging in moderate physical activity can still have a positive effect.

New research was reported on this week that not only can Quickie workouts have physical benefits, but they can also improve our brain health. A study at the Institute of Sport, Exercise, and Health at University College London found that people who spent even smaller amounts of time (6-9 minutes) in vigorous activity each day had higher cognition scores compared to those who did not. Vigorous activity was defined as aerobic dancing, jogging, running, swimming and biking up a hill–activities that boost heart rate and breathing. The researchers looked at how this affected participants’ short-term memory, problem-solving, and processing skills.

This is just one more important piece of research that proves how important exercise is–and reinforces the connection between physical activity and brain health. Although there are some brain games and other activities that help build brain health, the single biggest factor in improving cognition is physical activity; the more we exercise, the more blood our hearts pump to the cells keeping them properly nourished and doing their jobs. Of course, this includes all those cells in the brain.

In upcoming blog posts, I will explore this further and talk about ways that brain health can be boosted further by exercises that combine both physical and cognitive tasks.

Until then, get up off the couch–even if it is for less than 10 minutes–and get moving! Your body and your brain will thank you.

The Secret to Living Longer?

A recent article in the Idea Fitness website shares a summary of research done by Dan Buettner, Author of The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest (2008). Blue zones are areas where people live much longer than the rest of the planet such as Sardinia (Italy), Okinawa (Japan), Nicoya (Costa Rica), and the Seventh-Day Adventist Community in Loma Linda, CA.

Buettner sought common demoninators which might help to explain why folks living in these places lived longer. The article on Idea Fitness features a summary by Canadian journalist, Matthew Kadey. Here are the common factors in the Blue Zones that Buettner studied.

Each place had a prodominantly plant-based diet; that diet was not the same in each zone, but it was still plant based.
Daily life was filled with physical activity. Whether it was shepherding, pounding grain, farming or exercise, this was a common attribute of each place.
While the “purpose” varied in each Blue Zone, inhabitants had a strong sense of purpose in their lives. Whether it was commitment to community, fulfillment at work, etc., people in these areas in general had a strong reason to live.
Social interaction was prevalent. Each of these communities had many opportunities for people to gather in social settings; there was a strong sense of interconnectedness.

What can we draw from these results? Kadey suggests that we can learn and adapt from Buettner’s findings ways to lengthen our days. We can switch to a more plant-based diet, keep ourselves physically active, find meaning/purpose in our lives, and take advantage of or create opportunities to have social interactions. Combining all of these appears to be a key feature of the Blue Zones.

Of course, not only do these factors seem to contribute to a long life, but to a healthy, meaningful one as well! Let’s make our own Blue Zones.

What Did I Come Into this Room for…and Other Things I Worry About

PET scan of an healthy brain compared to a brain at an early stage of Alzheimer's disease.

A short, but informative and helpful, article appeared on CNN.com’s health page today that sparked my interest. Entitled, “Is My Senior Moment the Start of Dementia?,” it explores the difference between milder forms of cognitive impairment such as forgetfulness and more serious forms such as Alzheimer’s Disease. The author, Laurie Archbald-Pannone, is an associate professor of geriatric medicine at the University of Virginia.

As I have grown older, I have accepted that my memory is not what it once was. I have noticed that it seems to be much worse when I am under a lot of stress. I will make what I consider to be stupid mistakes like going to the grocery store to buy one thing and leaving with five things–none of which was the original product I intended to buy. I sometimes cannot remember a name or find the right word to express myself. I got so worried at one point (soon after my move to Cleveland and starting three jobs), that I went to a doctor and asked for a test…man, woman, person, camera, TV…I passed too!

Archbald-Pannone’s salient point is that memory loss becomes a problem when it interferes with one’s ability to do everyday activities. For instance, not remembering the name of someone you know but haven’t seen in a few years is not a problem; forgetting the name of someone you see everyday might be. Not remembering how to get to a restaurant you went to one time is probably not a problem; getting lost on the way to the dry cleaner you’ve gone to for years probably is.

The author points out that mild cognitive impairment is a natural part of aging and is usually not cause for alarm. In any case, it is always a good idea to keep one’s primary care physician apprised of any changes or concerns. Sometimes these changes are, in fact, the beginnings of something more serious.

It bears repeating (at least on my blog) that according to the the Alzheimer’s Disease Foundation’s website there are things we can do to prevent the onset of dementia. Their website lists: proper nutrition, mental activities, certain dietary supplements, and physical activity. The last one, of course, is the one that is most compelling to me. We know that cardiovascular exercise helps the heart, but when the heart is strong it helps the rest of the body. A healthy heart and vascular system is better able to circulate nutrient-rich blood to the cells. The better fed the cells, the healthier they remain. This includes brain cells. It bears repeating: physical activity becomes all the more important as we age.

To read Archbald-Pannone’s article, click here: https://www.cnn.com/2020/09/21/health/what-are-early-signs-of-dementia-wellness-partner/index.html.

And now, I’m off to the store to get some buttermilk…right?