A New Theory of Aging. Understanding Cognition. Train the Brain?

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1 Strong Minds: Exercise & Cognitive Function A New Theory of Aging Cognitive decline is not an inevitable part of aging. Vascular dementia is directly related to poor blood flow & oxygeb delivery to brain cells. Understanding Cognition Cognition is not only affected by mental stimulation and exercise but also by: Nutrition Hydration Medication Alcohol Companionship Depression A furry friend can be life altering. Train the Brain? The premise that the brain needs resistance training and overload, just like our skeletal muscles and that regular mental exercise will increase performance & cognition. Active people get this every day: thanks to smartphones, computers, remembering passwords, etc our brains get a daily workout. Older people often are more passive and less involved, and their brains literally atrophy. How to Integrate These Programs Personal Training Sessions Group Fitness Classes Senior Boot Camps Open houses Orientations Senior Centers: Assisted living centers, YMCAs or JCCs Why Offer Cognition Programs? Many seniors are justifiably terrified of losing their mental capacity, which, even if healthy can rob them of their independence. rights reserved. 1

2 5 Elements of Cognition Memory Short& long term recall Problem solving Ability to reach a solution Language skills Verbal & written Reasoning Taking non related facts to reach a logical conclusion Conceptualization Abstract thought Plus processing speed! Cognitive Retention: Do Train the Brain Programs work? 3000 older adults (average age of 74) who participated in 12 weekly, 60 minute train the brain sessions performed better than untrained counterparts 5 years later. Reasoning skills and processing speed showed improvement 10 years later. Journal of American Geriatrics Society, January 13, 2014 Keeping it Real Research shows us that a holistic approach to aging, incorporating proper diet & nutrition, regular exercise, medication management, companionship and mental stimulation, can help to maintain cognition, slow cognitive loss and perhaps improve mental acuity. The programs will not reverse MCI (mild cognitive impairment) restore function lost due to a stroke or cure Alzheimer s or Lewy Body Dementia. January, 2015: Lumosity fined $2 million dollars for false & deceptive advertising for making health claims not supported by research. Increase Blood Flow, Improve Cognition Always get physician approval first! High intensity exercise associated with lower rates of depression and cognitive decline & better health Exercise to the point of breathlessness Regular, moderate exercise also has significant health benefits Exercise until short of breath Higher intensity exercise improves hormonal balance too World Health Organization, 2012 How Exercise Improves Cognition: Three More Studies One study found that normally sedentary older adults who walked at a moderate pace three times a week for a year boosted the size of the brain region involved with memory. A second study found that twice weekly resistance (weight) training helped women with mild signs of mental decline improve their scores on thinking and memory tests. A third showed that exercise done for strength and balance also improved memory. Understanding Neuroplasticity The brain changes throughout life Neuroplasticity refers to increases in neural pathways due to changes in behavior, increases in stimulation, or adaptations to the environment rights reserved. 2

3 Dick & Jane Drill Main Parts of the Brain Cerebrum Cerebellum Brain Stem Cerebrum: Largest Part of the Brain Responsible for thinking and voluntary movements Frontal Lobe Social behaviors, long term memories Temporal Short term memories Occipital Vision & color relationships Parietal Processing information; divided into the left & right hemispheres Left Brain vs. Right Brain Left is analytical Right is creative Both sides have language functions Separated by corpus callosum, a thick bundle of nerves that allows communication from one side to the other Located in temporal lobe of brain Functions Memory (long and short) Spatial memory Has a close working relationship with cerebellum, so ideal area to study neuroplasticity Hippocampus Base of the cerebrum Responsible for coordination, posture, fine motor skills and balance Important for motor learning Cerebellum The Little Brain rights reserved. 3

4 The Middle Aged Brain Until recently it was thought the brain stopped growing after the age of about 30 There is a growing body of research that points out that the brain keeps developing well into middle age And beyond with proper stimulation The Secret Life of the Grown up Brain Barbara Strauch, 2010 Multi tasking becomes difficult & attention wanes Decision making & reasoning may be significantly impaired These can all be improved with cardio fitness & mental stimulation The Older Brain Multi tasking Drill Senior Tic Tac Toe Challenge your clients to move while engaging one (or more) elements of cognition: Walk and recite alphabet backwards Clap hands & perform math equations Play senior Tic tactoe Leading causes of nursing home admission: 1. Neurological Dementia 2. Cardiovascular Congestive heart failure 3. Musculoskeletal Osteoporosis Osteoarthritis According to the Wall Street Journal, February, 2014, the medical costs of treating dementia exceed the costs of heart disease & cancer combined. Cognitive Disorders CDC, 2012, 2015 INCIDENCE: Alzheimer s Over age 65: 13% Over age 85: 45% Vascular Dementia Over age 71: 5% Over age 90: 38% Depression Community based: 1% Nursing home: 15% CAUSES: Alzheimer s Family history Lack of mental stimulation Vascular Dementia Poor blood flow Stroke Depression Isolation, Loss Hopelessness rights reserved. 4

5 Illness & Cogition: Different health concerns affect cognitive function: Alzheimer s Parkinson s Heart disease Stroke COPD Urinary Tract Infection (UTI) 10 Meds That Impair Memory AARP, 2015 Statin drugs Blood pressure meds Anti depressants Anti seizure meds Narcotic pain relievers Anti anxiety meds Parkinson drugs Incontinence meds Sleeping aids Antihistamines Hydration & Cognition Drink 64 ounces of water per day Dehydration mimics the symptoms of dementia Twelve Signs of Dehydration Constant fatigue Dizziness/Confusion Muscle cramps Rapid heart rate Light headedness Constant thirst Always feeling hot Dark yellow urine Constipation Constant thirst Dry eyes, dry mouth Inelastic skin Alcohol, Ammonia & Cognition Ammonia is a known neurotoxin that slows down processing speed and affects language, memory, problem solving and reasoning abilities. Risk factors for elevated ammonia levels: Alcohol use Smoking Aging liver & kidneys Use of barbiturates, diuretics and narcotics, especially when combined with alcohol Vitamins & Cognition B 12 levels tend to diminish as we age Check B 12 & folate levels; determined through a simple blood test Deficiencies in either associated with impaired brain function rights reserved. 5

6 Sugar& Cognition Seniors with the highest sugar consumption almost twice a likely to develop cognitive impairment. Mayo Clinic, 2014 Although brain runs on glucose, too much sugar increases insulin resistance, thus depriving brain of glucose. Sodium & Cognition Avoid high sodium foods Salty foods tend to cause dehydration which affects cognition Seniors with highest salt intake also more likely to suffer impairment. University of Toronto, 2014 Caffeine & Cognition A 2014 study found that older women who consumed + 370mg of caffeine per day (approximately 2 cups of coffee) had and maintained a higher cognitive level than women who did not. Caffeine from tea or soft drinks did not have the same effect. Cocoa & Cognition The flavanoids (plantbased nutrients) in cocoa open blood vessels almost immediately. The dilated blood vessels allow more blood & more oxygen to get to the brain. Some seniors reported feeling sharper after only 1 serving. More Ways to Train the Brain Lumosity.com Crossword puzzles, Sudoku, jigsaw puzzles Reading, conversation Board games; card games Brainteasers, riddles Paint a picture; write a poem, make a list Remember to cross train: different activities have different effects Drills, Games, Activities These can be done with an individual or in groups large or small. Many of these drills and quizzes are sometimes timed but never graded. Remember that people process at different speeds. Mind games are used to challenge the mind, not as predictors of disease or disability. rights reserved. 6