Extremely Exciting, New Revelation About Our Memory and the Aging Process: Twenty-five Fantastic Ways to Preserve It

http://images.stanzapub.com/readers/2009/06/22/22162136_1.jpg

Neuroscientists have made a remarkable, new discovery about the brain; that despite the fact that the number of neurons decline; even with healthy aging, the brain compensates for this loss by creating hundreds of additional neurons, through a process called neurogenesis (the birth of neurons).

Neurogenesis was formerly known to occur only during gestation when embryonic stem cells developed to become specialized brain cells (neurons). It was also believed, formerly,  that the brain stores these specialized cells in a storehouse to be utilized later, when needed. But once the storehouse becomes depleted of these neurons through the ravages of aging, we begin to experience cognitive decline. But now, contrary to that long held belief is the most exciting discovery, which is nothing short of a miracle.

http://upload.wikimedia.org/wikipedia/commons/2/20/Gray717.png

The miracle uncovered is that the cells in a part of the brain called the dentate gyrus, as seen in the image, can reproduce themselves.  Because of this intrinsic ability to renew itself, the brain can maintain much of its youthful vigor, enabling us to have tip-top cognitive performance well into the advanced years of our lives. However, for this to happen, we must take the initiative to protect these brain cells. How can this be done? By means of brain exercises: Most people are aware of the fact that the brain must be exercised to maintain its capacity to remember, but not many are cognizant of the magnitude of the exercises. However, to exercise the brain effectively,  we must give it a variety of novelty activities. One neuroscientist said; “brains improve with use, and for those wishing to keep them in top-notch shape- the best advice is; a varied intellectual diet and plenty of mental exercise”.  But why is this so? 

Because of the way the brain is structured: We learned from biology that the brain is divided into three main sections: Forebrain, Midbrain, Hindbrain. Each of these sections is further divided into a number of structures. The forebrain, for example, is divided into the cerebrum, thalamus, hypothalamus, just to name a few of its structures. The cerebrum, which is responsible for our mental activities is split into two hemispheres: (1) the right cerebral hemisphere, (2) the left cerebral hemisphere. Each hemisphere controls a different aspect of thinking and memory. Since our memories are stored in different parts of the brain, then to improve memory, we must exercise the whole brain. A good way to exercise the whole brain is to give it a variety of novelty activities. This way we will maximize our mental workouts, and get the neurons to perform at their maximum level. The following twenty-five activities have proven to be some of the best ways to stimulate these brain cells; rejuvenate the neurons; boost memory and have fun at the same time.

http://farm4.static.flickr.com/3375/3419882792_de8f30282d.jpg?v=0

1. Solve Crossword Puzzles: They provide the brain with a good mental workout and help to deter dementia. Researchers at the Albert Einstein College of Medicine found that working out crossword puzzles 4 times per week lowers the risk of dementia by almost 50%.

http://www.flickr.com/photos/protocol/1797420762/

2. Complete word search puzzles   They strengthen spatial thinking abilities, which will lead to better mental performance. Researches have shown that when word searches are done on a regular basis, the subjects showed significant improvement in their spatial thinking skills.

http://farm1.static.flickr.com/42/83944563_7f43317ab3.jpg?v=0

 3. Solve Sudoku Puzzles: Sudokus help to strengthen the synaptic connections between the neurons. The study of neurons shows that when they receive an impulse, they carry it along their axons( a long stemlike projection) until they reach the synapse. Neurotransmitters, released at these synapses take the message across the bridge, using a complexed system of keys and locks. Thus, they open up the way for the message to be relayed from neuron to neuron. Playing games like sudoku helps to speed up the time it takes the neurons to relay the message to their neighbors. This speedy delivery of impulse from neuron to neuron prevents mental deterioration. 

http://farm3.static.flickr.com/2226/2405914255_754f35ed44.jpg?v=0

4. Play Solitary Card Games: This activity is another focus builder. It is also one of the best ways to relieve the brain cells of the stress and the general anxieties of everyday life. Health researchers found that minimizing stress can prevent immune-system damage. A healthy immune system supports the growth of new brain cells (neurogenesis).

http://farm1.static.flickr.com/143/339574252_6cb95ae06e.jpg?v=0

5. Play Computer Games: Several studies have revealed that playing computer games, enhances memory. In one particular 15year study done at Emory university in Georgia, researchers found that On-screen exercises deter cognitive deterioration in older adults, and replenish the cognitive performance in younger adults.

 http://www.fotosearch.com/bthumb/corbis/DGT088/42-17109823.jpg

6. Play Checkers: Playing checkers will unleash thinking skills and promote better cognitive performance. Numerous studies have shown that they also defy the deterioration of the brain cells for both young and older adults alike.

 http://farm4.static.flickr.com/3315/3299441150_f321df7710.jpg?v=0

7. Play Bridge: The finding of a 15year study done by the University of California, Berkley, is: playing bridge stimulates the dorso-lateral cortex. This is the area of the brain, which regulates the immune system. An enhanced immune system accelerates the disposal of irretrievable neurons, paving the way for the development of healthy new brain cells (neurogenesis: the birth of brain cells).

http://comps.fotosearch.com/comp/BNS/BNS215/father-his-teenage_~TFM081.jpg

8. Play Chess: Playing chess improves concentration, and promotes creativity and imagination. One extensive  twenty -year old study done by the University of California, Irvine, shows that playing chess is a big booster for spatial and analytical thinking skills.

http://farm3.static.flickr.com/2089/1828605587_2741b4681e.jpg?v=0

9. Reading Poetry: This is a wonderful way to widen one’s perspective on a variety of topics and a marvelous way to expand the vocabulary. The rhythm of the words, the metric lines, and the plethora of the rich poetic language as seen in “OPULENCE” by Kate Smedley and “A PLACE IN MY DREAM” by Melody Arcamo Lagrimas can lead the reader to a clearer poetic and literary understanding, a greater appreciation for this art form, an improvement in his / her communication skills, and a better overall mental performance. An enthusiastic involvement in the reading can also give one the impetus to join Internet poetry writing sites like TRIOND, and interact to enjoy a fuller life.

http://farm4.static.flickr.com/3045/2904139302_f00eb03e8d.jpg?v=0

10. Reading Novel: Reading a novel nourishes the brain just like food nourishes the body. It provides one with the wonderful experience of seeing – visiting distant lands and culture through the lives of the characters. Reading fiction such as “THE STORM AND THE SUN” by Uma Shankari allows one to be an active part of the story: One yearns to see justice served to leading character “ASHOK” for his extremely unscrupulous behavior in this story. Such active participation of the brain cells, helps the mental process to maintain focus and flexibility.

http://farm1.static.flickr.com/114/262035389_83e05e9228.jpg?v=1167945324

11. Creative Writing: Writing can be therapeutic in that it relieves the mind of negative experiences. The mind tends to become relieved when painful emotions of the heart are dispelled. But more importantly, it sets the tone for the growth of additional dendrites for the neurons.  In short it causes the brain to grow. Researchers have discovered that the exposure to challenge causes the brain cells to sprout additional dendrites -( root-like structures found on the neurons) to support faster communication between the neurons. Within this additional capacity, lays the seedling for creativity.

 http://farm4.static.flickr.com/3061/3074053614_6cacaf5593.jpg?v=0

http://farm4.static.flickr.com/3413/3627249316_bea5c2e283.jpg?v=0

12.Drawing and  Painting: Drawing and painting can be done by anyone. Because they basically, require one to make a connection between the inner world of imagination and the external, physical world; they are the perfect media for exercising the neurons, especially when they are covered with the growth of newly formed dendrites. Numerous studies have shown that exercise saves the newly formed dendrites from trimming themselves off because of the lack of use.

 http://farm1.static.flickr.com/176/401965129_056cdc77fd.jpg?v=0

13. Learn To Play A Musical Instrument: Music study is another vital exercise for the brain cells. Numerous studies done by the University of California, Berkley; and the University of New York, show that the study of music minimises the deterioration of memory by keeping the brain neurological network and connections  in tact. Strong neurological connections support faster communication between the neurons; and this deters slugishness. When the neurological networks are wide and vast, they allow the brain a greater capacity for clear and logical thinking: and a better support for memory.

 http://upload.wikimedia.org/wikipedia/commons/thumb/3/3a/Pink_knitting_in_front_of_pink_sweatshirt.JPG/800px-Pink_knitting_in_front_of_pink_sweatshirt.JPG

14. Knitting and crocheting: Much psychological studies have shown that Knitting and crocheting promote mental equilibrium.  They force one to decrease his / her pace of life and concentrate on “mental expansion”. Mental expansion leads to better cognitive performance.

http://farm1.static.flickr.com/2/2179666_213fa703f7.jpg?v=0

15. Needlepoint: This is another way to lower stress level. Lowered stress can lead to greater peace of mind and tranquility. Tranquility promotes cell rejuvenation.

http://farm1.static.flickr.com/46/162888222_00d2154c67.jpg?v=0

16. Ceramics, Pottery, woodcraft:  These are additional ways to unleash creative skills that lay dormant, yearning to be discovered. Their demand for concentration and imagination is a significant mental stimulant. This stimulation can lead to greater improvement in cognitive skills.

http://farm1.static.flickr.com/54/119854373_246e2948e5.jpg?v=0

17. Playing Pool: The hand eye coordination and increased concentration needed to play pool is an excellent focus builder. This leads to better “mental performance” and ultimately better cognitive performance.

http://farm3.static.flickr.com/2024/1570094600_fb386fbbe5.jpg?v=0

18. Playing Table Tennis: Table tennis keeps the motor reflexes in check, strengthens hand eye coordination, and provides the body with good cardiovascular exercise. The speed, the spin and the quick action that are required to play the game lead to mental alertness.

http://farm4.static.flickr.com/3265/2574325721_0e392213cf.jpg?v=0

19. Playing Golf: Playing golf relieves stress, lowers cholesterol and burns up calories. Researchers have found that the physical motion required to play this sport enables the natural release of endorphins. Endorphins are mood enhancing amino acids. They strengthen the mind and support clearer thinking.

http://upload.wikimedia.org/wikipedia/commons/thumb/2/2b/Salsa_dancing.jpg/428px-Salsa_dancing.jpg

20. Salsa Dancing: Salsa dancing builds endurance and stamina. These help the body, mind, and spirit to find a comfortable equilibrium for promoting a greater sense of well -being and better health to support the regeneration of brain cells.

http://farm4.static.flickr.com/3045/2904139302_f00eb03e8d.jpg?v=0

21. Exercise: The health experts agree that 30 minutes of exercise done three times per week can be beneficial. But 30 minutes of exercise done every day is extremely beneficial.

Exercise increases healthy circulation that allows nutrients from the blood to reach the brain and help the neurotransmitters (neurotransmitters allow neurons to talk to each other, and, strengthen their links, to allow a better capacity for memory). There is also another important benefit to be derived from physical exercise. A study done in 2007 shows that physical exercise behaves like the nutrient “omega 3”. It releases from the brain into the blood stream, a protein called “blood derived neurotrophic factor (BDNF). This protein is a neuron builder. It builds new neurons and repairs worn out ones.

http://farm1.static.flickr.com/44/145362337_ef129a0ecb.jpg?v=0

 22. Trampoline Bouncing: Many researches have shown that bouncing on a trampoline promotes lymphatic circulation. This helps to rid the body of toxins. Neurons perform better when the body is cleansed.

http://farm4.static.flickr.com/3514/3464421905_0a92125025.jpg?v=0

23.  Join a social Club: The fellowship with friends can be a delightful experience that emanates a positive aura, leaving one with a greater sense of well-being, greater self-awareness and self confidence. All of these factors lead to better “mental performance”.

http://farm4.static.flickr.com/3280/2662294792_9e5d4b7365.jpg?v=0

24. Taking A Nap: Many studies have shown that sleep allows the body the best relaxation ever by lowering the heart rate and blood pressure, thus providing vital rest for the entire circulatory system. It also allows the pituitary gland( the master gland) in the brain to produce more growth hormones. The hormones and the neurotransmitters blend themselves to provide a nourishing bath for the brain cells.  This bath stimulates the growth of new dendrites (additional tentacles or fingerlike projections that are sprouted on the neurons). Nueroscientists have found that the dendrites provide the neurons with a better capacity to communicate with each other.

http://farm1.static.flickr.com/125/332585136_1a507e12a2.jpg?v=0

 http://farm4.static.flickr.com/3107/3142117577_2fea8a6869.jpg?v=0

25. Nourish the body with the proper nutrition: Proper nutrition supports brain health and helps it to grow new cells. A diet that is considered to have the proper nutrition has been defined by health experts to consist of moderate amounts of omega 3 fatty acids, plenty of colorful fruits and vegetables, moderate to low amounts of poultry, fish, and dairy, high fiber,  a moderate amount of complex carbohydrates, and  limiting the use of red meat and eggs.

Omega-3 can be found in walnuts, pine-nuts, almonds, flaxseeds, kiwi fruit, salmon, sardines, and extra virgin olive oil.  Paint the plate with colorful fruits: strawberries, blackberries, blueberries, mangoes, red apples, plums, black grapes, oranges, pineapples. These contain the essential vitamins and antioxidants that protect the brain against free radical damage.

http://images.stanzapub.com/readers/2009/06/22/267415896c174eafff9_1.jpg

A Glass of Red wine is an excellent source of antioxidant: This was discovered by the KRDB Research Center of the University of Bozen-Bolzano; Italy. Their findings revealed that red wine has several positive health benefits as listed below.

1. It contains Resveratrol: This is an antioxidant that mitigates the bad effects of sticky blood platelets, preventing them from clogging the tube of the blood vessels. They also found that this resveratrol serves as a blocker for the enzyme that causes the growth of cancer cells.
2. It contains Polyphenols: This lowers cholesterol, blood pressure and stimulates the immune system.
3. It is a stress inhibitor: It relaxes the body by immersing it with an inner calm, leading the mind to a better state of relaxation.

Paint the plate with colorful vegetables: carrots, broccoli, egg-plant, cauliflower, red peppers, cucumber, etc. Health experts recommend that we eat at least five servings of these fruits and vegetables per day.

These are just a few of the myriads of activities that can help our brain in its process of neurogenesis. Choosing to do six to seven of them on a regular basis, increasing the level of diffuculty when one level has been mastered,  is a step in the right direction to deter mental deterioration, cognitive decline, lowering the risk of dementia and Alzeheimer; and perhaps the best of all is they help the brain to perform at is optimal level  whether you are young or approaching the advanced years of life.