Vim & Vigor - Fall 2010 - North Mississippi - (Page 38)

WORK IT OUT t turns out that getting your blood pumping isn’t just good for your heart; it can keep your brain sharp, too. “The idea of exercise as being good for your mind goes back to the classical Greek,” says neurologist Paul Bendheim, M.D., author of The Brain Training Revolution: A Proven Workout for Healthy Brain Aging. “Moderate aerobic activity for 30 minutes three times a week can help you remember better, think better and reduce your risk of Alzheimer’s disease, but better blood flow is only part of the answer.” Studies at the University of Illinois at Urbana-Champaign and other research centers show that new neurons are created in the hippocampus (the seahorse-shaped, memory-making part of the brain) during exercise, and there’s also an increase of neurotransmitters and a drop in the stress hormone cortisol. To really make the most of your body-brain workout, get memory-improving benefits by: • Changing up your exercise routine so that you rotate in a new activity every week. • Tossing a ball or beanbag from hand to hand while you’re walking or riding a stationary bike. Working on your coordination and balance with moves that • require a bit of concentration, such as lifting your right toe to touch your left hand. • Exercising outdoors in a natural setting. • Walking or working out with a friend or family member. I Intellectual Interaction A FOOD FOR THOUGHT workout partner doesn’t just help you keep your exercise commitment. Strong relationships have long been known to contribute to longer, healthier lives. “We evolved as social animals and we have hard-wired brain circuits for social interaction,” explains Faith Brynie, Ph.D., author of Brain Sense: The Science of the Senses and How We Process the World Around Us. It’s no wonder then that being around other people can be good for your mental health. “It may sound simple, but one of the best things you can do for your brain is take a walk with a friend and talk about a good book,” Brynie says. In addition to maintaining strong bonds with friends and family, consider these opportunities for widening your social circle: • Spend time with young people—from toddlers to teens and 20-somethings. “There’s something so invigorating about the energy and insights they give you,” Brynie says. • Volunteer at a library or information desk where you’ll encounter various people and problemsolving challenges. • Write your family history, and spend time interviewing family members. • Sign up for a class, tour or trip with a group. hile an overall healthy diet is important for your well-being, specific foods can have brain-boosting benefits. “The key players in neurodegenerative changes are inflammation and free-radical mediated damage,” says David Perlmutter, M.D., a neurologist and the co-author of The Better Brain Book. A diet rich in omega-3 fatty acids, specifically DHA, can help protect your neurons, reduce inflammation and reduce the damage caused by free radicals. “That’s why fish is called brain food,” he says. “It’s rich in DHA, and people who eat the highest levels of fish have the least incidence of Alzheimer’s disease.” Antioxidants including vitamins C and E and beta carotene also can help neutralize free radicals. To feed your brain: • Get 900 to 1,000 milligrams per day of omega-3 fatty acids like DHA by eating limited amounts of cold-water fish such as tuna, salmon, mackerel and herring, or algae-derived DHA-fortified foods or supplements. • Boost your antioxidant intake, and add broccoli, sweet potatoes, green tea, blueberries, spinach and turmeric to your diet. • Trade in simple carbohydrates for whole grains such as quinoa, bulgur, couscous and brown rice. W 38 Vim & Vigor · FA LL 2 010 

Table of Contents for the Digital Edition of Vim & Vigor - Fall 2010 - North Mississippi

Vim & Vigor - Fall 2010 - North Mississippi
Contents
Opening Thoughts
Lean On Me
Inside Look
What’s in Your Medicine Cabinet?
See the Future
The Female Factor
Take a Bite Out of Stress
Starring Role
Shouldering the Pain
Train Your Brain
What Now?
Choose Your Own Adventure
Community Report
Catch the Spirit

Vim & Vigor - Fall 2010 - North Mississippi

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