Keep Your Brain Cells Young and Beautiful

Do you want to slow down aging in your brain?

Who doesn't, right? A youthful, sharp mind means a better memory, better problem-solving abilities, and better clarity day-to-day.

New research shows that regular exercise is the best way to keep your brain cells young and healthy.

It works like this. Your brain, when you are young, produces new brain cells and quickly integrates them into your brain's neural network. As you get older, your brain isn't as good at producing new cells and when it does, those cells don't integrate as well.

In animal studies, researchers found that exercise increased new brain cell production two and half times. Not only that, but the new brain cells had better survival rates and were more likely to become an established part of the neural network.

Exercise was more effective when started at an earlier age, but it helps no matter what age you are.

If you want to keep your brain youthful and functioning at its best, you need to establish a regular workout routine. All it takes is a half hour a day of increased activity, so jump on your bike or your treadmill and get moving. If you need motivation, just remember, it's like a fountain of youth for your brain.

Stay well,
Danny Wallace

Protect Your Brain—Eat Fish

The debate about whether or not fish is a healthy food rages on. On one side of the argument, supporters of fish say that the omega-3s are very good for your heart and your brain. On the other side, nay-sayers express concern about high levels of mercury in fish that may harm the brain and nervous system.

Those on the side of fish as a healthy food choice scored big this month.

Researchers are discovering just how fish works to enhance your health. They found that people who eat three servings of baked, broiled, or poached fish each week have fewer lesions on their brain.

A lesion is an area of damaged tissue. You don't experience any severe symptoms when a lesion forms, but over time it can affect your memory and your problem-solving abilities. It can also increase your chances of having a stroke.

People who eat plenty of fish—especially tuna, salmon, and other kinds of fish rich in omega-3s—lower their risk of brain lesions by 26%. Their brains also undergo fewer changes as they age.

Mercury is a concern, but it's one that you can control.

Sardines are a good source of omega-3s that aren't high in mercury. Wild Alaskan salmon is also low in mercury. Tuna is higher in mercury, but canned light tuna is safe to eat once or twice a week.

By eating more fish you can give your body benefits that far outweigh the risks… especially if you make smart choices about what kinds of fish you eat.

Stay well,
Heather Robwell

Four Foods That Give Your Brain a Boost

You've heard before that fish is brain food, I'm sure. Well, it's not the only one. There are many brain-healthy foods out there and you do yourself a good turn by eating them regularly.

Brain foods are those that are rich in proteins, healthy fats, and antioxidants. These kinds of nutrients feed and protect the brain, helping it to build new neural connections (which is good) and protecting it from free radical damage (which would be bad).

However, some foods give the brain even more benefit by helping to balance its chemistry.

Following are four of the best brain foods and why they are so good.

Dark chocolate: The antioxidants and flavonoids in chocolate have been linked to healthier arteries. That means better blood flow to your brain. Chocolate also boosts dopamine production. Dopamine is an important neurotransmitter.

Tomatoes: Tomatoes are rich in lycopene and other antioxidants that protect the arteries and brain from free radical damage. Tomatoes also deliver a healthy dose of potassium, which can boost brain cell activity and help you feel more alert.

Wild Alaskan Salmon: Any cold-water, oily fish is good, but wild Alaskan salmon is the best. It delivers the most omega-3 fatty acids with very little mercury contamination. Salmon contains ALA, DHA, and EPA omega-3s. Getting a balance of all three is very good for your brain.

Nuts: Almonds, cashews, walnuts, hazelnuts, pecans—they are all rich in protein, healthy fats and fiber. The healthy fats and fiber help you maintain healthy arteries. Other nutrients in the nuts increase your serotonin production, another important neurotransmitter.

Eating these four foods on a regular basis gives your brain the nutrients it needs to maintain healthy cells and balanced chemistry… so dig in!

Stay well,
Danny Wallace

A Youthful Brain Key to Aging Well

The field of anti-aging medicine has grown by leaps and bounds in the last decade. Not surprisingly, a good portion of research has focused on what you can do to keep your brain young and healthy.

There are a number of simple, fun ways to promote brain health and to stave off dementia and Alzheimer's. One of the most critical things you can do is make it a point to learn and do new things. Every time you spend time learning, your brain is forced to make new connections… and that helps to keep it young and sharp.

Recent research helps explain why this works. New neurons that form in the brain when you challenge it are more elastic and more energetic. These "youthful" neurons help to refresh your nervous system. In other words, they literally help keep your brain from aging.

There are many ways to take advantage of this, and all of them are fun. Here are just a few ideas:
• Learn a new game that you enjoy and find challenging. Play it with your spouse, your friends, or even your grandchildren. Chess, Checkers, Go, and Backgammon are all great options.
• Take up a new social hobby. When it comes to a youthful brain, the best activities combine physical, mental, and social stimulus. Group sports or couples dancing are great anti-aging activities.
• Do a crossword puzzle, a word scramble, or a sudoku puzzle. Your local paper most likely has at least one of these. If you don't take the paper, you can find free online versions to give your brain the challenge it craves.
• Go somewhere new. Whether it's a museum, an art gallery, a store you've never been to before, or a new town… going someplace new offers myriad opportunities for making new brain connections.

Essentially, when it comes to keeping your brain young, the best step you can take is to keep a youthful attitude and cultivate a willingness to try new things.

Stay well,
Meghan Krohn

Can Being Nice Protect Your Brain?

Research says, "Yes." A recent study found that people who try to do the right thing and who are more likely to follow through on their commitments are almost half as likely to get Alzheimer's as those who are less conscientious.

Scientists are a bit baffled by the results because they aren't sure why that would be. They've balanced the study for other risk factors like smoking and education levels, but being nice still makes a difference in long-term brain health.

Some researchers speculate that conscientious people are better able to cope with stress. Negative stress does contribute to heart disease, and heart disease and cognitive function are often linked.

Other researchers think that conscientious people are more likely to engage in behaviors that are good for them like exercise and smart dietary choices.

Still others think that there's a fundamental difference in brain structure, and that this is the explanation.

Whatever the reasons, it turns out that being nice to others and doing the right thing even when it's hard can help keep you sharp and alert as you age. So do something good today!

Heather Robwell