Brain Fitness Tip of the Week: Exercise

In the past few weeks, I’ve talked about managing stress and anxiety. I’m reminded by a study in last week’s British Medical Journal that when it comes to brain fitness, the number one tip may be: exercise regularly.

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.

Brain Fitness Tip of the Week: Anxiety

With all the uncertainty in the economy, more and more people are asking about how to manage anxiety. Although several types of medications can be helpful in coping with anxiety, some of them (drugs in the group of benzodiazepines, such as Valium, Xanax, and Ativan) can actually have a negative impact on your memory. Other patients whom I see simply don’t want to take medicines for their anxiety. Since anxiety and stress can make your memory worse, managing your anxiety should be near the top of your brain fitness list.

Top ways to manage anxiety without medications:

Find out what you’re anxious about, and do something about it. Many patients have vague anxiety and aren’t quite sure what it’s about. See if you can figure it out. Talk to a friend about how you feel. Sometimes just talking about a problem can help make it clear. Another person’s viewpoint may help you to see a problem in another light.

Exercise. Both aerobic (walking, running, bicycling, swimming) and nonaerobic (weight training) can help you manage anxiety. People usually feel less anxious after exercising. If you aren’t exercising now, check with your doctor to make sure it’s OK to start. Even 10-15 minutes a day of walking can make a difference.

Relax and breathe. Researchers long ago noticed that it’s almost impossible to breathe deeply and feel anxious at the same time. Take 10 minutes twice a day to sit quietly, relax the muscles in your neck and back, and breathe fully. If you do this for a week you’ll feel better.

Meditate. Researchers have shown that almost any kind of meditation improves anxiety. I believe that meditation that helps you develop attentional focus will not only relieve stress and anxiety but also improve your memory. Mindfulness meditation is one form of meditation that is very helpful.

Distract yourself. Sometimes you can’t solve a problem but just have to live with it. Even after you exercise and meditate, you may still have to confront a problem over which you have little control. Try to find things that you enjoy doing that can help give you a break from feelilng anxious. Hobbies can often help people distract themselves. Doing something that is intellectually challenging is also good for your brain health.