Shore Fit
By Bonnie Dodd-Miller
As you get older, it’s normal to notice changes in your brain function. I know I sure have. Perhaps you often misplace your keys or have trouble coming up with the right word in conversation.
Before you assume that you’re developing a serious cognitive health issue, be aware that our brains naturally change with age. They change in size and structure, which impacts how well they work over time.
I won’t get too technical as I am not a brain expert, but what I know is that exercise can benefit you mentally.
On the flip side of exercise is relaxation, which is also important for brain health. What I mean by relaxation is a “structured” relaxation in the form of meditation.
Recently I was part of a challenge that required meditation. I had no idea how meditation worked so I asked a friend about it and she gave me some great tips on meditation. It sure did help me relax and focus.
Concentrate on mindful meditation and breathing exercises every day for 10 minutes. It’s a great way to start your day so carve out a few minutes each day for it. It’s like hitting the reset button.
As the body gets older, one of the best ways to keep it young is to stay physically active. The same is true for the brain.
Working out increases a protein called brain derived neurotrophic factor (BDNF), which is vital for growing and keeping neurons. Again, not to get too technical, but know that this is a good thing. Exercise also helps prevent brain inflammation among other benefits.
Strive for 60 minutes of aerobic workouts, three times per week, and two days of strength training.
The benefits may increase if you mix exercise with other healthy strategies. Try adding a “fun” cognitive challenge like playing sports such as pickleball, which is the latest craze, or dancing, which combines a cardio workout, music, socializing and remembering the steps.
Yoga can also benefit brain health because it combines meditation with movement. You can check off both from your list with yoga because it combines the best of both worlds.
After exercising, choose a brain healthy recovery meal. In fact, a brain healthy diet is even better.
Fish, nuts, olives, fruits and vegetables (green leafy) are considered “brain foods” because they are rich in nutrients, including Vitamin K, lutein, folate and beta carotene, which are all super beneficial to our brains.
Research suggests that these particular foods may help slow cognitive decline. Taking a supplement such as fish oil is also very beneficial.
Physical activity can improve your cognitive health by helping you think, learn, and problem solve. It can improve memory and reduce anxiety. You don’t have to be a fitness guru to reap the benefits. I recommend five days of it, but any amount of physical activity can help.
Start slowly and work your way up because no matter your age or fitness level, physical activity can help improve sleep, brain health and quality of life. It just makes you feel good, and when you feel good, you live well.
Bonnie Miller is certified fitness instructor at the Ocean City Aquatic and Fitness Center and Atilis Gym in Galloway. She is a mom of three and resides Somers Point.
