I’m at an age where I think a lot about cognitive decline. And I live in a facility for seniors, which includes both independent living and assisted living. The people who run this place seem to be interested in keeping all of us functioning at our best for the longest time possible.
Those who assist us are, for the most part, friendly, helpful and resourceful. However, I think the less we rely on their help, the more of our facilities we retain.
So we just finished a program called Brain Fitness Week, which included three-hour-long episodes of a PBS documentary “Brain Fitness Program.” Some of the information I already knew because I avidly read magazines and newsletters devoted to this subject. Some of what was presented was new to me or perhaps just organized in a more accessible way.
I already knew a bunch about how a healthy diet can improve brain function. But, of course, that’s not nearly the whole story. Essentially, we all eat the same delicious food, but not really. Some people are unwilling to try anything new. These also seem to be the folks who like meat and potatoes at every meal. I was married to someone like that and when it was over, I discovered a whole world of interesting and tasty dishes leading to my penchant for plant-based foods.
Physical exercise is important for robust brain function. I worry that I can no longer walk briskly for three miles because an old injury plagues me. If I garden for more than an hour, I may be unable to walk for three days. So I do the yoga poses I can comfortably do, lift four-pound weights every other day and do balance class every week.
The documentary’s first episode lists seven tenets of brain fitness:
1) Change can occur only when the brain is alert and engaged.
2) Change strengthens connections between neurons (brain cells).
3) Neurons that fire together, wire together.
4) Initial changes are just temporary; the brain decides what to record.
5) Brain plasticity is a two-way street: negative, chronic pain or bad habits, and positive, new learning and new skills.
6) Memory is crucial for learning.
7) Motivation is a key factor in recovery (from injury or stroke).
Episode two discusses conditions for neurogenesis (creation of new neurons). Basically, try something new; increase the difficulty incrementally, starting just below where you are already successful; it must be interesting to create positive feedback in the brain. The keys to successful aging are:
1) Keep what you have.
2) Be socially active.
3) Maintain focus and attention by pushing cognitive limitations; training a Useful Field of View; re-engaging with your environment.
4) Utilize the power of positive neuroplasticity (through attitude and effort).
5) Don’t accept decline as inevitable (demand better).
To me, that last one is key. If you become satisfied with even slight decline and do fewer things for yourself because help is available, you’re doomed. Practice leads to change. Like the old adage: How do I get to Carnegie Hall? Practice, practice, practice.
For me that means instead of playing tunes I already know on the piano because it’s enjoyable, I make myself sight-read some new ones every day. Better yet, try learning a new instrument, or a new language.
So many people say, “Oh, I never could do that, or I never could remember names.” But it’s best not to be satisfied with those limitations. A couple of years ago, I broke my right arm and had to learn to do everything, including writing, with my left hand. The first week was a challenge. After that, things got easier. I found that with practice, I could brush my teeth, roll up the shades, eat with a fork and work crossword puzzles, all with my left hand. So, if at first the result is ugly, don’t give up. Try again.
On the last two days of Brain Fitness Week, we did several different puzzle games in teams of three or four. What an eye-opener that was. The two that I aced, I probably won’t try again. The ones I bombed, I’ll work at until I master them.
These games are available at gamesforthebrain.com and lumosity.com.
Another source of brain fitness information is available at the magazine Scientific Mind, published by Scientific American. The May/June issue has an article “Aging: Interventions and Independence.” It’s worth every penny, not only for those approaching old age, but also for those whose parents may be retreating into self-satisfaction or just getting too relaxed.