The
brain, like other organs, tends to show some wear and tear as a person ages. The
aging can be particularly disconcerting if you fear your condition could bloom
into dementia. A Harvard Medical School publication I recently dredged up delineates
the steps that people in their sixties and beyond can take to maintain good mental
hygiene.
As many people understand, regular exercise brings
multiple benefits. A study in 2010 involving more than 13,000 women indicated
that getting the most exercise at age 60 were roughly twice as likely to became
what the article described as “successful survivors”—those who live beyond 70
“without developing cognitive, physical, or mental health limitations or a
major chronic health problem.” The women scored higher on “executive function”
skills—being able to prioritize decisions and then implement them. Exercise
habits were studied as well. One finding: “Older men who walked less than a
quarter-mile per day were 1.8 times more likely to develop dementia” than those
who walked more than two miles each day.
As the article makes clear, exercise can benefit people in
many ways. Not only is exercise good for the lungs; “people who have good lung
function are sending a higher volume of oxygen through their blood vessels and
into their brains.” A second factor is that exercise can reduce the risk of stroke,
high blood pressure and high cholesterol—factors that raise the risk of
dementia. Most interestingly, the article suggests that regular exercise can
boost neurotrophins—“substances that nourish brain cells and help protect them
against stroke and other injuries.”
The article also highlights the importance of lifelong
learning. One major misperception about Alzheimer’s is that once you’ve been
diagnosed, you’re not likely going to be learning much new. The Alzheimer’s
Association makes a point to arrange outings to art museums and theater
performances, among other activities. And I remain a voracious reader. I meet
with a friend on a regular basis to discuss books. Occasionally I will read from
one of my books that are written in German. This is toilsome. But it’s another
way to exercise my brain. After an hour of reading German, I’m mentally
exhausted, and ready for sleep.
Writing, of course, is essential to me. Ditto for reading.
To draw on an analogy, reading is to writing as weightlifting is to muscle mass.
To some extent, I am what I have read. Other valuable advice from the study
includes keeping socially engaged. One study from 2008 found that “the higher
the individual’s level of social interaction, the better their mental function.”
One topic—managing stress—is particular relevant to me. In
my last two years of employment, I was frequently anxious, and for good reason.
I knew that my job was hanging by a thread. Once I learned that I had
Alzheimer’s, I started to relax. But it took a full week or more for me to
decompress and feel like my normal self again.
Note: My next post will appear on Friday, August
18.
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