Senior Concerns Brain Blog

Keep your brain young: Start now, stay mentally alert as you age

ashley@seniorconcerns.org — Thu, 26 Jan 2012 17:30:00 GMT

By Darla Carter, The (Louisville, Ky.) Courier-Journal

You've bellyached over your saggy bottom, cursed your crow's-feet, lamented your love handles and gone to great lengths to hide your muffin top. But when's the last time you gave serious thought to your brain health?

"People need to constantly be reminded," said Dr. Gregory Jicha of the Sanders-Brown Center on Aging at the University of Kentucky. "Otherwise, we do have a tendency to just put our brain health on a back burner."

Alzheimer's disease is one of the ways brain health can diminish as people age. More than 5 million Americans have it, and that number could jump to 16 million by 2050, according to the U.S. Centers for Disease Control and Prevention.

Though there's no guaranteed way to prevent Alzheimer's or dementia, "we can be proactive in maintaining our brain health," said Jicha, an associate professor of neurology.

Why try?

Because "as we age, if we start to lose brain health or develop memory and thinking problems, in my opinion, there's nothing that's going to have a greater negative impact on your quality of life" or "your ability to engage in activities across the board," Jicha said.

Here are some suggestions from Jicha and from Dr. Robert Friedland, the Rudd Professor and Chair in the Department of Neurology at the University of Louisville.

What you can do

Take care of your heart: "Everything that's good for the heart is good for the brain as well," Friedland said.

Don't smoke: It's a risk factor for heart disease and stroke, and some research suggests it increases risk of Alzheimer's.

Stimulate your mind: "It's important for the mind to be active and for people to be involved in activities that involve learning at each stage of their life," Friedland said. "They shouldn't stop learning when they stop going to school, for example, or they shouldn't stop being involved in intellectual tasks or mental tasks when they stop working."

Choose activities that match your interests, such as doing crossword puzzles or learning to play the piano, he said.

Schedule time for these things, just as you would designate a time to work out, Jicha said. That way, "we can make sure we're not lapsing."

But don't stress out about it. There is a wealth of data that stress is bad for the brain, Jicha said.

Take steps to avoid high blood pressure and diabetes: Also, if you have either, manage them properly, Friedland said.

Watch your weight: Friedland suggests keeping your weight in check for possible brain-health benefits and to reduce the risk of hypertension and diabetes.

Exercise: "It's important for people to be physically active throughout life," beginning in childhood, said Friedland, who called walking "an excellent activity."

Jicha also promotes exercise, saying it not only can make people feel better and "a little bit sharper, but actually can improve the ability of the brain to function in a healthier way."

Avoid head injuries: The Alzheimer's Association recommends wearing seat belts, fall-proofing your home, and wearing sport helmets. Also, protect your kids, Friedland said.

"Football is not safe for children," he said. "Head injuries are bad for the brain, and there are many wonderful athletic activities (such as tennis) children can participate in without having a high risk of head injuries."

Eat right: Stay away from diets high in "bad" fats, and consume plenty of fresh fruits and vegetables, Friedland said.

One option is to go Mediterranean, Jicha said. This eating style emphasizes fruits, vegetables and whole grains over high consumption of red meat. Olive oil is another important component.

"There are some intrinsic nutrients that the brain needs that are found in a Mediterranean-style diet," Jicha said.

Avoid excessive use of alcohol or other dangerous drugs: Excessive alcohol use is a risk factor for damage to the brain and seizures, Friedland said. Also, alcohol abuse may put you at risk for stroke.

Know your family health history: More than 50 percent of the risk of getting Alzheimer's is inherited, Friedland said. "However, the hereditary factors do not work in isolation, so it does matter what lifestyle choices you make," he said.

Report problems: Stay alert to memory and thinking changes. They might be difficult to recognize because of their gradual, insidious nature, Jicha said.

If you suspect a problem, get evaluated by a physician who's knowledgeable and experienced in the subject as soon as possible, Friedland said.

Don't ignore stroke signs. A stroke can change your brain function almost instantaneously, Jicha said.

If you ever suspect that you or someone you love is having a stroke, call 911.

Educate yourself: Tap into important sources of information, such as the Alzheimer's Association and the Alzheimer's Disease Education and Referral Center, Jicha said.

Be skeptical: You don't necessarily have to invest in computerized brain games or pricey, exotic supplements.

"The ways to achieve brain health are free," Jicha said. "They're free in a healthy diet. They're free in an active lifestyle and brain exercises. There are a lot of folks out there in the nutritional market and these computerized memory markets that are really preying on our fear of the development of memory problems and are making a bundle of money, so we need to be cautious."

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Stimulate the Brain, Lower Alzheimer’s Risk

ashley@seniorconcerns.org — Mon, 23 Jan 2012 18:39:00 GMT

Archives of Neurology, January 23, 2012

Alzheimer’s disease is ranked the sixth-leading killer in the country, along with an estimated 5.4 million Americans and their families who continually suffer with the disease.

A new study led by researchers at the University of California, Berkeley, revealed that individuals with no symptoms of Alzheimer’s disease who participate in cognitively stimulating activities such as reading books, or doing puzzles throughout their lives had fewer deposits of the destructive protein called Beta-amyloid. Beta-amyloid is a protein considered to be a major contributor to Alzheimer’s disease.

While prior research has suggested that engaging in mentally stimulating activities helps prevent Alzheimer's later in life, this new study identifies the biological target at hand. This discovery could lead to effective prevention strategies.

"These findings point to a new way of thinking about how cognitive engagement throughout life affects the brain," Dr. William Jagust, study principal investigator and professor with joint appointments at UC Berkeley's Helen Wills Neuroscience Institute, the School of Public Health and Lawrence Berkeley National Laboratory was quoted as saying.

"Rather than simply providing resistance to Alzheimer's, brain-stimulating activities may affect a primary pathological process in the disease. This suggests that cognitive therapies could have significant disease-modifying treatment benefits if applied early enough, before symptoms appear."

The new study focuses on protein fibers folded into tangled plaques that accumulate in the brain known as amyloid. Finding a way to reduce its development has become a major focus of research because beta-amyloid is believed to be the leading cause in Alzheimer's disease.

The buildup of amyloid can also be influenced by genes and aging. 1 in 3 individuals age 60 and over have some amyloid deposits in their brain.

"This is the first time cognitive activity level has been related to amyloid buildup in the brain," Susan Landau, research scientist at the Helen Wills Neuroscience Institute and the Berkeley Lab, was quoted as saying.

"Amyloid probably starts accumulating many years before symptoms appear. So it's possible that by the time you have symptoms of Alzheimer's, like memory problems, there is little that can be done to stop disease progression. The time for intervention may be much sooner, which is why we're trying to identify whether lifestyle factors might be related to the earliest possible changes."

The study consisted of 65 healthy, cognitively normal adults aged 60 and over (average age was 76), the participants were asked to rate how frequently they engaged in mentally stimulating activities. The questions focused on activities such as going to the library, reading books or newspapers, and writing letters or emails, at different points in their lives starting at age 6.

The participants took part in extensive neuropsychological testing to assess memory and other cognitive functions, and received positron emission tomography (PET) scans at the Berkeley Lab using a new tracer called Pittsburgh Compound B that was created to visualize amyloid. The results of the brain scans of healthy older individuals with different levels of lifetime cognitive activity were compared with those of 10 patients diagnosed with Alzheimer's disease and 11 healthy people in their 20s.

A link between higher levels of cognitive activity over a lifetime and lower levels of beta-amyloid in the PET scans were discovered. Researchers analyzed the impact of other factors such as memory function, physical activity, self-rated memory ability, level of education and gender, and found that lifelong cognitive engagement was independently connected with amyloid deposition.

The researchers did not find a strong connection between amyloid deposition and levels of recent cognitive activity by itself.

"What our data suggests is that a whole lifetime of engaging in these activities has a bigger effect than being cognitively active just in older age," Landau said.

The researchers stressed that the study does not negate the benefits of increasing brain activity in the later years.

"There is no downside to cognitive activity. It can only be beneficial, even if for reasons other than reducing amyloid in the brain, including social stimulation and empowerment," Jagust said.

"And actually, cognitive activity late in life may well turn out to be beneficial for reducing amyloid. We just haven't found that connection yet."

There is still no cure for Alzheimer’s disease, but a draft of the first-ever National Alzheimer's Plan, was released this week, revealing that the U.S. government is aiming for effective Alzheimer's treatments by 2025.

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“The Alzheimer's Prevention Program”

ashley@seniorconcerns.org — Fri, 20 Jan 2012 18:39:00 GMT

By Terri Schlichenmeyer, The Fence Post

You forgot an important event the other day and you're mortified, particularly because someone's feelings were hurt but that's not all.
Lately, you've been forgetting a lot of things. Where you put certain documents. The name of the actress in that old movie you love. What you had for dinner last night or where to buy favored foods.
You're afraid of the worst case scenario, but according to authors Gary Small and Gigi Vorgan, you may be worrying unnecessarily. In their new book “The Alzheimer's Prevention Program,” you'll learn more.
It's easy to joke about forgetting things, but to the 80 million baby boomers in the U.S., memory slips are a serious thing: every 70 seconds, another American is diagnosed with Alzheimer's disease.
But forgetting isn't necessarily an indication of Alzheimer's, say the authors. There are lots of reasons for a minor lack of memory, including mere aging. The thing to remember is that our brains naturally contain some of the hallmarks of Alzheimer's disease in the presence of amyloid plaques and tau tangles. The difference is when the “accumulation reaches a critical threshold ... when our brains can no longer compensate for the misfiring neurons.”
That might happen early, or it might not happen at all.
The good news is that, no matter what your age, there are things you can do to stave off Alzheimer's and memory loss.
First of all, the authors say, get moving. Physical exercise significantly lowers the risk of dementia and improving your body's fitness will help your brain's fitness. Walking is good but any movement helps.
Learn to eat right, take supplements and add antioxidant foods to your diet, including fish, fruits, nuts, broccoli and raisins. Always partner with your doctor.
Lower your stress level, especially if you're middle-aged. Studies indicate that frequent stress in mid-life raises the risk for Alzheimer's by 65 percent.
Lastly, laugh. Play mental games and do puzzles. Spend time with friends. And indulge in a little bubbly while you're doing it — studies show that moderate alcohol consumption is good for your brain.
Scared about constantly losing your keys? Think you're losing your mind? Read this book and forget about it because authors Gary Small, M.D. and Gigi Vorgan will show you that you needn't worry.
That's because worrying is counter productive and so are a lot of myths you've heard about Alzheimer's. I really appreciated that the authors explained so much about the disease itself, which serves to answer questions that occur.
Another thing that's nice about this book is that it's not stuffy. Small and Vorgan use gentle humor in their instructions, as well as puzzles, light anecdotes and fun. That makes it not just user-friendly, but quite inviting and, well ... memorable.
Don't think that you need to be “Of a Certain Age” to read this book, though. The authors speak to readers in their 20s, as well as those 20-somethings' great-grandparents, so if you want to keep your brain healthy at any age, this is a book to reach for.
Write it down. Don't forget.

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Keep your mind sharp with 'Alzheimer's Prevention

ashley@seniorconcerns.org — Tue, 17 Jan 2012 18:46:00 GMT

Fox News

As we age, our brains age right along with us, making us more susceptible to getting Alzheimer’s disease.

But according to one author, there may be ways to prevent the onset of the disease.

Dr. Gary Small, author of the book ‘Alzheimer’s Prevention Program,’ details ways to keep your brain function at its highest level.

“Genetics account for only part of the risk,” Small said. “We know that everyday choices we make in lifestyle have an impact on delaying onset of symptoms.”

In the book, Small outlines a ‘Seven Day Program,’ which details the first week of exercises and routines that can help sharpen your mind.

“It combines several important areas of your life where you can make a difference,” Small said. “Physical exercise, mental exercise, healthy diet and stress management. And if you can do these things together, there’s sort of a synergy where you start seeing results right away which motivates you to continue for the long haul.”

Along with mental exercises, Small recommends aerobic exercises, which helps get your blood pumping and keeps your brain healthy. Another important way to enhance brain function is by keeping it occupied by reading, doing crossword puzzles, etc.

“We know that if we work out our brain cells, they grow - they become stronger,” Small said. “And when using our brain scan technology we can see the results right away. You start working out your mind, you can see extensive increases in brain activation. And we think it’s protective of those brain cells as we age.”

Small’s guidelines don’t just include physical and mental exercises. According to his book, a person’s risk of getting Alzheimer’s can be greatly reduced depending on the types of foods that they eat. Overall, he said it’s important to be healthy in all areas of a person’s life.

“What I would recommend is that for people to try to live a healthy lifestyle right now,” Small said. “It will help their body; it will help their brain. And a simple thing: As we age, we take medicines for things like blood pressure or high cholesterol. If you take those medicines, you will lower your risk for Alzheimer’s disease and control your medical health.”

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The Connection Between Good Nutrition and Good Cognition

ashley@seniorconcerns.org — Mon, 16 Jan 2012 23:36:00 GMT

The Atlantic, Jan. 16, 2012

A new study goes deeper in understanding the connection between good nutrition and a healthy brain. Previous studies have linked individual vitamin deficiencies to cognitive decline. But new research looks at a wider range of vitamins, and even better, it uses biomarkers in the blood to correlate vitamins with brain health, both good and bad.

Many studies exploring the relationship between nutrition and cognitive health rely on people's personal reports of their diets -- a notoriously unreliable way to gather personal nutritional information. For this reason, the researchers behind the current study decided to use a more objective means of studying the nutrition-brain link: they looked at biomarkers in the blood to measure the vitamin levels in 104 participants. They also had participants take tests to measure thinking and memory function, and 42 participants had MRI scans to measure their brain volume.

The researchers found some striking connections between nutrition and brain health. People who had higher levels of B family vitamins, as well as vitamins C, D, and E had higher scores on cognitive tests than people with lower levels. The same positive relationship was found for omega-3 fatty acids, which have previously been linked to better brain health.

On the flipside, people with higher levels of trans fats in their blood had poorer performance in thinking and memory tests. Their MRI scans also revealed more brain shrinkage than people who had lower trans fats levels. Trans fats are found in a variety of junk foods, like fried, packaged, and fast foods.

The researchers also determined the portion of the cognitive test scores the participants' nutrient statuses accounted for. They found that nutrient biomarkers accounted for 17 percent of the variation in the tests of thinking and memory function. Other variables, like age, education, and having high blood pressure accounted for more: 46 percent. But for brain volume, the role of nutrition was larger, accounting for 37 percent of the variation.

Author Gene Bowman said that the team's findings "need to be confirmed, but obviously it is very exciting to think that people could potentially stop their brains from shrinking and keep them sharp by adjusting their diet."

More and more research is showing that there's a lot of truth to the old adage you are what you eat -- and the same goes for the brain since, after all, it is an organ too. Genetic and environmental factors also play a role in the development of disease, but we can do our best to give our brains the nutrients they need for good cognitive health.

The study was carried out at the Oregon Health & Science University in Portland, and is published in Neurology.

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Alzheimer's Gene Carriers May Cut Risk With Exercise, Study Says

ashley@seniorconcerns.org — Tue, 10 Jan 2012 00:00:00 GMT

The San Francisco Chronicle, January 9, 2012

People who are genetically susceptible to developing Alzheimer's disease may be able to reduce their risk with exercise, a study found.

Carriers of the Alzheimer's gene APOE-4 who regularly exercised over a decade were five to 10 times less likely to have brain plaques linked to the disease than those with the gene who weren't physically active, said John C. Morris, senior author of the study published today in Archives of Neurology.

About 5.4 million Americans have Alzheimer's and, by 2050, that number is expected to grow to as many as 16 million, according to the Alzheimer's Association. Between 15 and 20 percent of the general population carry the APOE-4 gene, Morris said. While the study shows that those who exercised had fewer amyloid plaques in the brain, the signature markers of the disease, more follow up is needed to see if exercise actually delayed or blocked symptoms, he said.

"It's not proof that exercise is protective, but it's a very strong association and it gives biologic credence that staying physically active may help us protect against Alzheimer's disease," said Morris, director of the Knight Alzheimer's Disease Research Center and a professor of neurology at Washington University in St. Louis, Missouri, in a Jan. 6 telephone interview.

Alzheimer's destroys brain cells, making it difficult for patients to think, remember and function. Markers of brain cell death include amyloid plaques and tangles, Morris said. That process can begin in the brain 10 to 20 years before symptoms occur. The patients need to be followed for years to determine if they actually become symptomatic, he said.

Study Participants

The study involved 201 people ages 45 to 88 years without symptoms of Alzheimer's disease who filled out questionnaires on their physical activity during the past ten years. The patients were also tested to see if they carried the APOE-4 gene. The researchers then used spinal fluid tests or brain images to see if the patients had amyloid deposits in their brain.

About one-third of the study participants carried the APOE- 4 gene, Morris said. Those who engaged in brisk walking or jogging at least 30 minutes a day, five days a week benefited from the physical activity, he said.

Those without the gene and exercise didn't have the same results.

Researchers are unsure how exercise reduces amyloid in the brain. Physical activity helps diminish other risk factors in mid life that are associated with an increased risk of Alzheimer's disease later, including heart disease, diabetes, obesity and high blood pressure, Morris said. Exercise may help promote brain health.

Alzheimer's Global Growth

"Just how exercise does it, we don't know," Morris said. "Whatever we can do to prolong the eventual appearance of Alzheimer's disease symptoms or eventually prevent the onset of Alzheimer's disease symptoms will be very important for people who know they are at risk for developing Alzheimer's disease."

The number of people worldwide with the condition is expected to swell to 115 million by 2050 and there are no effective treatments. Existing medications have only been found to ease symptoms temporarily.

Studies on Alzheimer's disease and exercise have shown mixed results.

An August 2009 study in the Journal of the American Medical Association showed that those who adhered most closely to a Mediterranean diet rich in fish, fruits and vegetables and were the most physically active had about a 60 percent lower risk of developing Alzheimer's disease compared with those who didn't follow the diet and exercise.

In June 2010, a panel advising the National Institutes of Health said that an analysis of research showed that exercise or following the Mediterranean diet may not slow memory loss or lower a person's chance of developing the disease.

Alzheimer's Association

Heather Snyder, senior associate director of medical and scientific relations at the Alzheimer's Association in Chicago, said in a telephone interview today that today's study starts to bring together a lot of different areas of Alzheimer's research, but more trials are needed to show whether exercise can delay or prevent the onset of the disease.

"They're really looking at a snapshot in time," she said. "The ultimate study would be to have a very large population that was followed over a long period of time, similar to what we've seen in heart health."

Even though more research is needed, the Alzheimer's Association suggests people stay physically and mentally active, socially engaged and eat a well-balanced diet, including green leafy vegetables, to maintain brain health, Snyder said

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What foods are best for your brain

ashley@seniorconcerns.org — Mon, 09 Jan 2012 23:54:00 GMT

By Cathy Marshall, January 9, 2012

PORTLAND, OR -- An OHSU researcher is getting worldwide attention for his work on how foods affect the size of the brain.

Dr. Gene Bowman found certain good food nutrients in the diet can keep the brain from shrinking.

“Foods high in Vitamins B,C,D and E are excellent choices,” said Bowman.

Some of his favorites at the grocery store include kale and spinach, which are good for memory. Citrus fruits like lemons and grapefruit are good for the attention function of the brain.

Bowman says his most striking finding involves what you shouldn’t be buying at the grocery store.

“People that had higher levels of trans fat in their blood had smaller brains and worse cognitive performance across the board,” explained Bowman.

Frozen foods, margarine, cake mixes and fried foods can be loaded with trans fat.

Dr. Bowman, a researcher at OHSU’s Brain Institute, tested the blood of elderly patients to determine what food had been in their diets. He was able to see what nutrients the patients picked up from the foods they had eaten.

“The first step to increasing brain health is staying away from those bad foods,” concluded Bowman.

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Alzheimer’s Gene Carriers May Cut Their Risk With Exercise, Study Shows

ashley@seniorconcerns.org — Mon, 09 Jan 2012 23:46:19 GMT

By Nicole Ostrow, January 9, 2012

People who are genetically susceptible to developing Alzheimer’s disease may be able to reduce their risk with exercise, a study found.

Carriers of the Alzheimer’s gene APOE-4 who regularly exercised over a decade were five to 10 times less likely to have brain plaques linked to the disease than those with the gene who weren’t physically active, said John C. Morris, senior author of the study published today in Archives of Neurology.

About 5.4 million Americans have Alzheimer’s and, by 2050, that number is expected to grow to as many as 16 million, according to the Alzheimer’s Association. Between 15 and 20 percent of the general population carry the APOE-4 gene, Morris said. While the study shows that those who exercised had fewer amyloid plaques in the brain, the signature markers of the disease, more follow up is needed to see if exercise actually delayed or blocked symptoms, he said.

“It’s not proof that exercise is protective, but it’s a very strong association and it gives biologic credence that staying physically active may help us protect against Alzheimer’s disease,” said Morris, director of the Knight Alzheimer’s Disease Research Center and a professor of neurology at Washington University in St. Louis, Missouri, in a Jan. 6 telephone interview.

Alzheimer’s destroys brain cells, making it difficult for patients to think, remember and function. Markers of brain cell death include amyloid plaques and tangles, Morris said. That process can begin in the brain 10 to 20 years before symptoms occur. The patients need to be followed for years to determine if they actually become symptomatic, he said.

Study Participants

The study involved 201 people ages 45 to 88 years without symptoms of Alzheimer’s disease who filled out questionnaires on their physical activity during the past ten years. The patients were also tested to see if they carried the APOE-4 gene. The researchers then used spinal fluid tests or brain images to see if the patients had amyloid deposits in their brain.

Those without the gene and exercise didn’t have the same results.

Researchers are unsure how exercise reduces amyloid in the brain. Physical activity helps diminish other risk factors in mid life that are associated with an increased risk of Alzheimer’s disease later, including heart disease, diabetes, obesity and high blood pressure, Morris said. Exercise may help promote brain health.

Alzheimer’s Global Growth

“Just how exercise does it, we don’t know,” Morris said. “Whatever we can do to prolong the eventual appearance of Alzheimer’s disease symptoms or eventually prevent the onset of Alzheimer’s disease symptoms will be very important for people who know they are at risk for developing Alzheimer’s disease.”

Studies on Alzheimer’s disease and exercise have shown mixed results.

An August 2009 study in the Journal of the American Medical Association showed that those who adhered most closely to a Mediterranean diet rich in fish, fruits and vegetables and were the most physically active had about a 60 percent lower risk of developing Alzheimer’s disease compared with those who didn’t follow the diet and exercise.

Alzheimer’s Association

Heather Snyder, senior associate director of medical and scientific relations at the Alzheimer’s Association in Chicago, said in a telephone interview today that today’s study starts to bring together a lot of different areas of Alzheimer’s research, but more trials are needed to show whether exercise can delay or prevent the onset of the disease.

“They’re really looking at a snapshot in time,” she said. “The ultimate study would be to have a very large population that was followed over a long period of time, similar to what we’ve seen in heart health.”

Even though more research is needed, the Alzheimer’s Association suggests people stay physically and mentally active, socially engaged and eat a well-balanced diet, including green leafy vegetables, to maintain brain health, Snyder said.

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Brain Decline Seen ‘As Early As Age 45,’ But Not To Worry (Yet)

ashley@seniorconcerns.org — Fri, 06 Jan 2012 23:28:00 GMT

By Carey Goldberg, January 6, 2012

“I knew it — I’m getting stupider,” was my first response when I saw the major new study on “cognitive decline” just out in the BMJ (formerly known as the British Medical Journal.)

“Cognitive decline can begin as early as age 45, warn experts,” was the headline of the press release. It began: “The brain’s capacity for memory, reasoning and comprehension skills (cognitive function) can start to deteriorate from age 45, finds research published on bmj.com today. Previous research suggests that cognitive decline does not begin before the age of 60, but this view is not universally accepted.”

Not a pleasant prospect — early senility. But I feel much better now that I’ve spoken with Dr. Francine Grodstein, an associate professor of medicine at Brigham and Women’s Hospital who studies aging. She wrote a BMJ editorial that accompanied the study, and I turned to her for a reality check. Tell me it ain’t so, I begged; is there real cognitive decline in our forties?

‘The translation in a day-to-day message for people in their forties is, ‘Start living healthy now, because if you put it off for 40 years, it may be too late.’

“It depends on what ‘real’ means,” she replied. “They did demonstrate in this study that there was ‘measurable’ cognitive decline in people in their mid-40s. So ‘measurable’ is probably a better word than real. But it still was quite a small amount and though it’s not data-driven, I would say those 40-year-olds who had measurable cognitive decline aren’t feeling anything. So it’s probably a small enough amount that in terms of their day-to-day life, it does not mean very much in the present.

The bigger question is really whether a small amount of measurable decline that the [BMJ] Whitehall study could see in the forties does predict dementia 20-30-40 years down the line. And if it does, then the translation in a day-to-day message for people in their forties is, ‘Start living healthy now, because if you put it off for 40 years, it may be too late.’”

It’s good to hear the early decline is slight, but I still find it depressing…

It’s not depressing! The amount of decline that was measured here was tiny. It doesn’t mean you’re demented when you’re 50. This is a long, long way from anything that has clinical relevance. People are more sensitive about memory, but it’s no different from other things: cancer, cardiovascular disease — the same thing is true: These are very long-term processes and the fact that you have some early signs of it in mid-life shouldn’t be something that depresses you, it should be something that inspires you. It should get you to say, ‘If I want to prevent something bad from happening in 30 years, I need to start doing more healthy things today.’ These findings in no way mean that at 50, there are more people with dementia than we previously thought.”

But doesn’t it imply that we’re getting stupider?

First of all, ‘cognitive function’ is mainly memory, so intelligence and memory are not the same thing. And again, the extent of the decline seen in this study was small; it’s not an extent that is noticeable to an individual. Across an entire population on average, there were some small change happening at younger ages. On an individual level, none of those people are noticing any change in their daily function. This does not translate to their forgetting their keys more than they used to because of a pathological problem in their brains.

So what does this landmark study mean for future research?

This is just one study demonstrating a small amount of decline, but I think the research implications are the most important thing about this study. It does mean that we have to start learning more about cognitive function at much younger ages than we thought about previously, since we really don’t know anything about cognitive decline in people at younger ages and what might prevent or accelerate it.

There is no evidence-based medicine in terms of what people can do to prevent it. There has not been a study in terms of lifestyle determinants of cognitive function in the forties. It’s possible that it’s identical to people in their seventies but it’s possible that it’s not. So the primary message is that we need to do more research to learn about the determinants of cognitive function in people at young ages. But if we were to assume that the determinants at young ages are the same as at older ages, then what people typically think of as living a healthier lifestyle presumably could help preserve their brains as well.

So all the usual advice? Diet, exercise, quit smoking?

Yes. A simple way to think about it is that cardiovascular disease and brain health really seem to share a lot of risk factors. So most of the things we think about in terms of heart health probably work for brain health as well: Diet, exercise, things people have been telling you about for years.

So what are you imagining in terms of the research that could be done?

I think it would be very similar research to what is already happening in older people, it’s just that researchers need to start applying this work to younger people. As I talked about in the editorial, the challenge is that given that the levels of cognitive decline on average are so much smaller in younger than older people, it is going to involve much, much bigger studies. The current studies in older people tend to be very resource-intensive, so if you’ve got to do it in much bigger populations, it’s just going to be prohibitively expensive.

Is there a cheap and easy model?

People are already experimenting with cognitive assessments that can be done by computer. But in order for this to work, you have to track people over time, and keep people in the study.

If and when you’ve got an online assessment ready for public consumption, sign me up…

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Brain Games Can Help You Stay Sharp

ashley@seniorconcerns.org — Fri, 06 Jan 2012 19:49:00 GMT

The News Tribune, Jim Miller, The Saavy Senior, January 6, 2012

Dear Savvy Senior: Can you recommend some good brain-fitness computer games that are designed to help seniors keep their minds sharp? I love to play solitaire on my computer, but I’m interested in expanding to some other games that can benefit my mind and memory. – Forgetful Frank

Dear Frank: There are actually a handful of great brain-training websites and computer software products on the market today that are backed by research and proven to help boomers and seniors improve their memory, slow age-related mental decline and even build a stronger brain. But there’s no evidence that these games will prevent Alzheimer’s disease. Here are the best options to consider.
WEB WORKOUTS
If you’re interested in exercising your brain but don’t want to spend a lot of money, brain-training websites are a good place to start. While there are many sites that offer games that claim to sharpen the mind, the most valid and highly rated one is Lumosity.comm.
Developed by neuroscience researchers from Stanford University and UC San Francisco, Lumosity offers more than 35 games and exercises aimed at increasing alertness, sharpening memory skills, improving concentration and faster thinking. The games are fun and engaging, and in each game, as your skill improves, the tasks become progressively more difficult to keep you challenged. The costs: $14.95 a month or about $80 for a one-year subscription. Lumosity even offers apps for smartphone users.
Another good site to check out is Cognifit.com. This site starts with a brain-fitness assessment that lets you know where your stronger areas are, and where you could use some extra training. Cognifit offers around 20 games that are free to play, or you can pay $4.95 for each of their two advanced games for memory and concentration training.
SOFTWARE PRODUCTS
In addition to the websites, there are also a number of computer brain-training products that you can purchase and use on your home computer.
Some of the best are made by Posit Science (positscience.com, 866-599-6463), which sells three types of brain-training software including “Brain Fitness,” which speeds up and sharpens the auditory system of the brain for faster thinking, sharper focus, and better memory; “InSight” which targets visual processing to improve how your brain takes in, reacts to, and remembers what you see; and “DriveSharp” which strengthens the cognitive skills essential for safe driving. All software are available in PC and Mac versions. The only downside is the price. Buy Brain Fitness and InSight software together for $690, or individually for $395 each. The DriveSharp software costs $89.
Another excellent option is Dakim BrainFitness Software that costs $249 and is designed specifically for adults over 60, as well as for seniors with memory loss. And for non-computer users, Dakim offers a touch-screen console for $2,349 that’s loaded with BrainFitness software. Just plug it in and you’re ready to go.
NO COMPUTER?
If you don’t want to rely on a computer for playing brain-boosting games, consider electronic games such as Brain Age, Brain Age 2 (brainage.com) and Big Brain Academy (bigbrainacademy.com). Made by Nintendo, these games cost around $20 each, but to play them you’ll need to purchase a Nintendo DS Lite game unit, which runs around $100. You can buy these products online at websites such as amazon.com, or at big-box retail chains.
There are also dozens of mind-challenging books and puzzles you can purchase that can help too, such as “Keep Your Brain Alive: 83 Neurobic Exercises” by Lawrence Katz and Manning Rubin, and “The Big Book of Mind-Bending Puzzels” by Terry Stickels. Check your local book store, or online bookstore to find them.

Read more here: http://www.thenewstribune.com/2012/01/01/1965379/brain-games-can-help-you-stay.html#storylink=cpy

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