Exercise

Believe me.

This is perhaps the most important thing you can do for your brain health, and I’m not talking about running marathons.

In an article this week in the Washington Post, Dr. Gary Small, a well-respected research scientist based at UCLA, said 10 minutes of brisk walking each day can help lower one's risk of Alzheimer's. Research has shown that people who exercise on a consistent basis are 30%-60% less likely to develop dementia later on in life. Not bad.

Some studies have shown that more vigorous exercise can benefit those with mild cognitive impairment (MCI). A study out of the Mayo Clinic found that adults with MCI who did high intensity aerobics for 45-60 minutes four times a week have improved cognitive function after six months of exercise.

This tip is so important that I will focus on it again next month, when I will share 6 reasons why exercise is good for us.

Just Breathe

One of my main goals for this newsletter is to give you easy tools (or remind you of tools you learned but have forgotten) you can use every day to improve your brain health.

This month’s tool is about as easy as you can get. It is to breathe deeply.

Before I give you my favorite breathing exercise, I’ll explain why reducing stress is so important.

Our lives tend to be stressful, particularly at this time of year. While a certain amount of stress is useful, chronic stress is detrimental to our bodies and our brains. Among other things, stress decreases the length and number of dendrites in our brain. Dendrites facilitate communication between our neurons. Healthy, numerous, and long dendrites lead to clearer thinking. Stress also produces Cortisol. Cortisol has been associated with higher rates of Alzheimer’s. (Hmmm…that makes me question the wisdom of getting a Ph.D with all the accompanying chronic stress. Small wonder I’m into brain health!)

Anything we can do to reduce our stress is a very good thing! So here is my favorite way to reduce feelings of stress. If you have attended one of my brain health or stress reduction talks, you have likely done this.

• Breathe in for a count of 5. (While you breathe in, see if you can expand your ribs, abdomen, and back.)
• Hold your breath for a count of 5.
• Breathe out for a count of 5 (making a noise like “hah” seems to make this even more effective.)

Do that for as many times as you care to. I suggest at least 4 times. I find it particularly helpful to scan my body for where I hold my stress before and after this exercise; I get immediate feedback of how it has helped me.

So there is my brain health tip for this month. Breathe deeply and feel the stress release from your body. Know that with a simple one minute exercise you are helping your brain!

Do Something New

When people work their brain, they are building new neural pathways. Neural pathways are like highways—they are the routes in the brain by which our messages travel. We want to have as many of these highways as possible.

Many of my newsletters will give you easy ideas and suggestions for building these brain highways.

My inaugural issue covers something I tell every group to which I speak—do something new! It is that simple. Our lives are made up of routines, which provide little exercise for our brain. Anytime you do something a different way, or try something new, your brain has to build new neural pathways. Here are some ideas to get you started.

When people work their brain, they are building new neural pathways. Neural pathways are like highways—they are the routes in the brain by which our messages travel. We want to have as many of these highways as possible.

Many of my newsletters will give you easy ideas and suggestions for building these brain highways.

My inaugural issue covers something I tell every group to which I speak—do something new! It is that simple. Our lives are made up of routines, which provide little exercise for our brain. Anytime you do something a different way, or try something new, your brain has to build new neural pathways. Here are some ideas to get you started.

-Eat a new food.
-Brush your teeth in a different order.
-In the grocery store, start shopping at the other end from where you usually begin.
-Rearrange your silverware drawer, a cupboard, or your medicine cabinet.
-Do anything with your non-dominant hand, e.g. dialing your phone, eating, brushing your hair, writing a note.
-Go to the bank using a different route.
-Get dressed with your eyes closed (except putting on your pants!)
-Get in your bed from the opposite side.

It is that simple. So start by trying one new thing today and you’ve made your fist step toward a lifestyle for a healthier brain.

If you have a good brain tip you would like to share, please e-mail me at jane@doctortornatore.com