Open Writing

Like many people I have long had a fear of losing my wits as I age – of becoming “gaga” as it is often colloquially put. Recently, I decided to do some research to see if there was anything I could do to protect myself from becoming the stereotypical, senile old woman.

I was delighted to find over the past two decades there has been a tremendous amount of research carried out on the effect aging has on the human brain and although there is still no elixir of youth, it is now known there are measures one can take to give oneself the best chance of remaining mentally intact for the rest of their life.

It was once thought, due to the inability of the brain to regenerate the cells which die off naturally over the course of our life, age-related mental decline was inevitable, however, it has now been established this is not the case. Although most of us are likely to develop some loss of mental acuity as we age, thankfully, it is not destined to be noticeable. Recent research has also found, despite the brain becoming smaller and lighter as we grow older, it is more resilient and adaptable than once thought. As some cells die their role is taken up by others, also, given the opportunity, the brain is capable of creating new connections between cells, thus allowing it to remain sharp and alert all of our life. This is, however, dependent on a number of provisos.

The use it or lose it axiom applies to the brain as it does with other parts of our body. The more you keep your brain challenged the more you protect it against the effects of aging. Although the amount or specific type of intellectual activity to accomplish this has not been identified, according to available evidence, an extraordinary amount of effort is not likely to be required to ward off or even reverse mental decline. While any mentally challenging activity practised with frequency is seen as beneficial, playing board games, playing a musical instrument, doing crossword puzzles and reading have been identified as being particularly advantageous. Other activities that can assist in keeping an older person’s brain healthy are: any form of writing, travelling, learning a language, taking part in discussion groups, taking an adult education class, joining a book club or an art programme or becoming involved in paid or volunteer work. The possibilities are seemingly infinite. The important thing is that it is stimulating, enjoyable and practised with regularity.

However, it is not just mental exercise that keeps the brain healthy, a growing body of evidence shows that regular physical activity is also crucial. Vigorous physical activity has been found to stimulate the production of chemicals called growth factors which encourage the growth of brain cells. Researchers have found individuals who have a high level of cardiovascular fitness have a slower rate of mental decline and are less likely to develop dementia or Alzheimer’s disease. Furthermore, as those with diseases such as stroke and coronary heart disease, which result from low levels of activity, often go on to develop Alzheimer’s disease, the question is being asked whether Alzheimer’s is the final result of a sedentary life style. The discovery of the connection between Alzheimer’s and physical activity has led researchers to seek out which type of exercise has the most beneficial effect in its prevention. Remarkably, the results showed ballroom dancing to be the most effective. This is thought to be due to the physical and mental stimulation dancing offers.

Not only does regular physical exercise act as a preventative, research has found it can also lead to improvements in the mental abilities of those with memory loss. This is particularly true in the case of aerobic exercise, such as walking, cycling and dancing, which increases blood flow to the brain. Whatever type of physical exercise is undertaken consistency is the key.

A nutritious and well balanced, low calorie diet containing plenty of fruit and vegetables also makes an important contribution to mental health. A deficiency in either vitamin C, B1, B12 riboflavin and folic acid can affect brain function causing confusion, irritability, depression, memory loss and a risk of Alzheimer’s disease.

Vitamin B12, found exclusively in foods of animal origin such as meat and dairy products, is especially important because of the role it plays in the absorption of other vitamins. As we age the efficiency with which we absorb this from our diet is often decreased. It is therefore recommended that those aged over 50 take food fortified with vitamin B12 or 2.5 micrograms per day as an oral supplement.

Essential fatty acids, found in oily fish such as tuna, mackerel, salmon, sardines and trout, are also important for a healthy brain. It is recommended that oily fish is on the menu in place of meat and dairy products at least twice a week.

As narrowed arteries can reduce blood flow to the brain resulting in a stroke, it makes sense for one’s diet to be low in saturated fat and cholesterol. Studies have shown that a diet high in calories from ‘bad’ cholesterol foods such as butter, cream, fatty cuts of meat and food fried in animal fat, can increase a person’s risk of developing dementia as well as other degenerative brain conditions such as stroke and Parkinson’s disease. Studies show the incidence of Alzheimer’s disease in Asia is about half what it is in the western world and it is thought this is due to the low calorie diet followed by these cultures.

As we age it is important to remain socially active. Studies have shown that those who have a good circle of friends and regular contact with their family are more physically active and mentally alert. Older people who get the emotional support, encouragement and affection which comes from have a partner, a loving family or a good circle of friends have been found to be less likely to suffer from anxiety or depression.

Lack of strong social networks has been found to play a greater part in premature death than weight, smoking, alcohol use and other lifestyle factors. It has also been found to raise blood pressure which in turn increases the risk of stroke and brain damage. Furthermore, those who lead a solitary life are also more prone to stress and the resulting negative effect of stress hormones on the body.
The opportunities for the elderly to develop and maintain social contact abound in every community and it is a wise move to take advantage of them.

Finally, researchers emphasize the importance of making a concerted effort to view one’s life in a bright and optimistic way and to continue to believe in one’s self worth. Aging does not mean one can no longer take an active interest in the world around us. Remember, with maturity comes wisdom so older people can remain confident they will always have something to contribute to society.

I am heartened by my research, as it appears my fears of becoming mentally incompetent as I grow older are virtually groundless. It seems all I have to do if I want to remain in charge of my mental faculties is to keep a positive attitude and an enquiring mind, to stay physically active, eat a nutritious diet and to socialize with others. This seems reasonable to me.