Brain fitness may help you avoid the risk of being bored, and that’s almost undoubtedly a good thing. In an ongoing study in the UK, researchers found that those who reported the most boredom when they were evaluated in the late 1980s were two and a half times more likely to die by 2009.

But it’s not clear exactly why boredom might increase someone’s risk of death. The authors of the study in the International Journal of Epidemiology suggest that a report of boredom probably represents some other problem. Bored people may be depressed or anxious, for example, factors that have already been related to disease risk in a number of studies. They may be more likely to drink excessively or smoke and less likely to exercise, all factors that might increase risk for cardiovascular disease.

An important part of any brain fitness program is staying actively engaged with friends and the community. Other studies have shown, for example, that having friends or being involved in a volunteer program can reduce the risk of cognitive decline. This finding underlines the fact that your thoughts, feeling, and behavior can have significant effects on your health.

Reference:

Britton A, Shipley MJ. Bored to death? International Journal of Epidemiology, available online February 1, 2010.

Available online (free) at the journal website.

The second study, by Feart and her colleagues, looked at adherence to the Mediterranean diet and risk for having problems on certain mental ability tests. Here again, the study suggests that following the Mediterranean diet was associated with a reduced risk of developing certain kinds of cognitive problems.

The study was discussed by Dr. Nancy Snyderman on the Today Show. You can find a link to a page that will let you see the segment from the show here.  (Look for a link to “Study: Mediterranean diet cuts Alzheimer’s risk.” You also have to watch a commercial; that’s NBC, not me).  I think that she may overstate the case based on the research; there’s a very nice editorial in this same issue of the Journal by well-known neurologist David Knopman. He points out a number of possible reasons for these findings that might affect the conclusion that the Mediterranean diet and exercise reduce the risk of Alzheimer’s. He suggests we should “nibble and savor” the results of these studies, not “swallow them whole.”

It’s still premature to be sure that following the Mediterranean diet or being physically activity will prevent Alzheimer’s disease. Given what we know about the relation of cardiovascular health and risk for Alzheimer’s, and what we know about diet and exercise and cardiovascular health, though, I think it’s a good idea to pay close attention to your diet and to exercise safely.

1. Very little research shows that any supplement has a positive effect on brain fitness, and
2. Many supplements are costly, and some may have negative side effects such as interactions with prescription medications.

The first fact means that it’s very hard to know whether any supplement measures up to the claims that some people at least make for it. The second means that you may have to make a substantial investment in something that may or may not help you, and that the makers of the supplements may have a lot of money to promote them.

Having said that, some dietary supplements have limited evidence to support their inclusion in a brain fitness program. Probably the best-supported supplement for heart health, omega-3 fish oils, is a likely candidate for brain health. The American Heart Association recommends that everyone get some omega-3 fish oils from their diet, and from supplements if they to lower their triglycerides.

Another supplement that has been touted as possibly effective in reducing your risk of getting Alzheimer’s disease is curcumin. It’s a substance that occurs in turmeric, a common spice. Consumption of turmeric in some parts of India, some researchers have suggested, may account for low rates of Alzheimer’s disease in those areas. In one study with mice, those fed curcumin seemed to have a reversal of amyloid plaque formation in their (those are one of the key things that happen in the brain in Alzheimer’s).

Large scale studies have shown that people who get more antioxidants in their diet, and possibly those who take supplements of antioxidants like vitamins C and E, may have lower risk for developing Alzheimer’s disease. A group of researchers in New York have shown that people who follow the antioxidant-rich Mediterranean diet more closely have a lower risk for Alzheimer’s disease.

At the moment, these are our best guesses for supplements that may help maintain brain fitness. As interest increases in brain fitness, we may know more about these and other supplements.

First, I warn everyone that supplements aren’t as well researched as regular drugs. This may mean that some supplements work better than we know. It may also mean that they have side effects that we don’t know about, or that may interact with other supplements or regular prescription drugs. So if you intend to take any supplement, be aware of the risks.

Of all the supplements for brain fitness, one of the most promising is already recommended by the American Heart Association. Omega-3 fish oils have been shown to have benefits for the cardiovascular system. Although it may be possible to get enough fish oil from eating fish several times a week, many people can’t eat fish so regularly or are worried about how much mercury they might get from the fish. Fish oil are readily available as capsules. Depending on your condition, you may want to take from 1 to 4 grams of fish oil every day. You can read the AHA’s recommendations here.

As I mentioned, there is little information about any supplement and brain fitness. In one study, a small group of people with very mild cognitive problems appeared to benefit from fish oil supplements. More and more, it’s becoming apparent that there is a close link between cardiovascular risk factors and brain fitness. This means, I believe, that most of the things we can do to improve cardiovascular health are probably good for the brain. The same blood vessels that are critical to keep blood flowing to the heart and the rest of the body are present in the brain. In fact, the most metabolically active organ in the body is the brain. So anything you can do to improve vascular health is likely to help your brain.

A number of studies have shown that exercise improves cognitive function in persons over 50. It’s not clear why, exactly, but there are several possibilities. I’ve always been a fan of the idea that getting oxygen in your brain can help it work better. Some studies have shown that exercise stimulates the body’s production of a substance called brain-derived neurotropic growth factor (BDNF). Increases in BDNF may help brain make new connections among nerve cells and may help the existing nerve cells work better.

The new study in the BMJ followed more than 2,000 Swedish men for about 35 years. They were 50 years of age and older in 1970, and then followed at intervals. The men who exercised more frequently were more likely to be alive in 2006 than were those who reported a sedentary lifestyle. This was still true after controlling for things such as weight, diabetes, and smoking. Read more about the study in my health aging blog by clicking here. The full study report is available on the BMJ site. Click here to read it.

Remember to check with you doctor before you begin any exercise program. The American Heart Association, though, has published guidelines for exercise for everyone, including persons 65 years of age or older. Most people can exercise safely, but if you have a chronic health condition you should discuss the type of exercise and its frequency with your doctor.