From the myriad of information that exists out there, a lot of confusion exists around diets, supplements, and lifestyle.

My answer and there is no question about it, the number one strategy is… physical activity.

Physical activity has been conclusively shown to not only prevent cognitive decline but even improve cognition.

Truly, “what is good for the heart is also good for the brain”.

Where’s the link between physical health and brain health?

There are actually numerous reports, which show a strong connection between cardiovascular health and brain health.

The better the shape of our cardiovascular health, the better our brains operate.

On the opposing side, cardiovascular disease has been shown to be a risk factor for Dementia, as there is an association between cardiac output, regional brain blood flow, and cognitive impairment.

You see, our brains have an elaborate network of blood vessels that are integral to brain function.

These networks supply oxygen and nutrients to brain cells and remove waste products and toxins.

Thus, through increased physical activity, resulting in more blood pumping throughout our bodies, our brain’s networks can push in more oxygen and nutrients and push out more waste products and toxins.

Physical exercise also protects against Dementia by decreasing other chronic diseases, such as obesity, diabetes, and hypertension.

All of which, are commonly associated with being leading factors in developing Dementia and Alzheimer’s in later years.

Both animal and human studies have shown, that physical exercise induces brain growth factors (BDNF, brain-derived neurotrophic factor and IGF1, insulin-like growth factor 1)

These promote the formation of new blood vessels, nerve cells (neurons) and nerve cell connections (synapses), which play a crucial role in our neuroplasticity and protection.

In other words, as we exercise, our brains actually GROW and develop connections.

This is especially important for people entering their Golden Years.

Studies have proven that those who exercise regularly, have increased brain grey-matter volume in regions associated with general intelligence and executive functions.

These include everything from attention to planning and problem-solving skills.

What am I basing this on?

Well, for starters, several studies which followed healthy adults from midlife (mean 45) to old age (mean 80), have shown that high levels of physical fitness at midlife were associated with a 6-10 times lower chance of developing dementia, compared to those who had low or very low cardio-vascular fitness level¹.

A recent review of 39 interventional studies², which randomized adults older than 50 years to an aerobic exercise group (tai chi, or resistance and/or aerobic training) or a control group (just stretching and toning), showed significant improvements in cognitive function after 6-12 months in the aerobic exercise group compared to controls.

The review concluded, that an exercise program with components of both aerobic and resistance-type training, of at least moderate intensity, and for at least 45 min per session, on as many days of the week as possible, is beneficial to cognitive function in adults aged >50 years.

Another recent review³ of interventional studies, which examined the optimal exercise dose for better cognition, concluded that a minimum of 52 total hours over 6 months (2-3 one-hour sessions per week) of any type of physical  activity (cardiovascular exercise, resistance training, and mind-body exercises, or a combination) is associated with improved cognitive performance in older adults.

So, how can we integrate physical activity in our everyday life?

We have used here the terms physical activity and exercise interchangeably, but let’s examine how they differ.

Physical activity is any activity that gets your body moving such as gardening, walking the dog, raking leaves, and taking the stairs instead of the elevator.

An exercise is a form of physical activity that is specifically planned, structured, and repetitive such as weight training, tai chi, or an aerobics class.

We have no reason to believe that they differ in their effects on the brain, but obviously the former is less well quantified and studied.

However, if you can engage in an active lifestyle, which combines both, you will reap tons of benefits to your body health, cognition and mood.

You just need to make it a habit.

If you would like to find out just what kind of physical activity, exercises and habits, you can integrate into living a more active lifestyle, take a look at some of our previous Blog posts.

Click on the links below:

• The Great Benefits Of Yoga
• Why Body Fitness Not Brain Fitness?

Have you seen our Videos?

We publish great new content every week, so be sure to check out our latest videos by clicking the link below, and SUBSCRIBE to our YouTube channel for updates as soon as new videos are posted.

• BrainFit Resorts YouTube Channel

If you would like us to feature a particular topic, or have any questions for us, please leave a comment below, or on our Facebook Page HERE

Until next time… Live Strong, Live Well, Live BrainFit.

REFERENCES – LINKS

1. Midlife cardiovascular fitness and dementia: A 44-year longitudinal population study in women. Neurology. 2018 Apr 10;90(15):e1298-e1305. https://www.ncbi.nlm.nih.gov/pubmed/29540588
2. Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis. Br J Sports Med. 2018 Feb;52(3):154-160. https://www.ncbi.nlm.nih.gov/pubmed/28438770
3. Exercise for cognitive brain health in aging: A systematic review for an evaluation of dose. Neurol Clin Pract. 2018 Jun;8(3):257-265.https://www.ncbi.nlm.nih.gov/pubmed/30105166

It is a total mind-body workout that combines strengthening and stretching poses with deep breathing and meditation or relaxation.

Over the years, Yoga has accumulated a vast amount of evidence indicating its health benefits for both body and mind.

Yoga has been shown to help lower blood pressure, lower the risk of heart disease, promote strength and flexibility and improve bones density.

In fact, it has a number of benefits that can support us aging well, healthily and can protect our brain.

What Are The Other Benefits Of Yoga?

Yoga is highly therapeutic.

Some of the ailments that can be relieved through the practice of Yoga include:

• Allergies
• Alzheimer’s Disease
• Stress and Anxiety
• Arthritis
• Back pain
• Bronchitis
• Carpal Tunnel syndrome
• The Common Cold
• Constipation
• Depression
• Gastrointestinal disorders
• Headaches and Migraines
• High blood pressure
• Hypertension
• Weak immune system
• Menstrual cramps
• Multiple Sclerosis (MS)

We know that there are a number of risk factors for our aging minds that increase the risk of cognitive decline.

These may include, stress, anxiety and depression, medical risk factors like diabetes, cardiovascular disease, and sedentary and socially isolated lifestyles.

Yoga can help address many of these issues.

Attending classes can help with reducing sedentary tendencies and offer opportunities for social engagement, as well as the health benefits described above.

Below are three reasons why Yoga can be a protection towards some of the risk factors for aging poorly.

Slow breathing is helpful for stress and relaxation, anxiety and depression

Recent studies have indicated that a risk factor for Dementia is the experience of mental health issues like anxiety, depression, and Yoga has been shown to be helpful in the reduction of their symptoms.

How?

There are possibly many answers but one explanation could relate to learning to breathe well.

Central to the practice of Yoga is attention to the breath. Breathing exercises (both in yoga and in clinical psychology therapeutic practices) are helpful in aiding people to reduce stress levels and alleviate the flight fight response when it is triggered.

When we slow down the breath we send a signal to our brain that says “everything is fine” “I am safe”. This calms the body (releases muscle tension, slows down the heart rate) and the mind,

Balance

Yoga also helps with the practice of balance (a skill that declines with aging).

Balance is a component of many yoga poses like the Warrior, the Triangle, and the Tree Pose.

Balance is a very important and often overlooked skill, which is essential for everyday activities.

To keep our balance we use sensory input from vision and space location, process it in the brain and quickly activate our muscles to change our posture accordingly.

As we age this process may slow down and become less responsive. Practicing balance not only prevents possible accidental falls but also stimulates the brain with new learning, which improves health and contributes to neuroplasticity.

The ongoing practice of Yoga as we age will not only prevent balance-related issues like accidental falls, but it will also stimulate the brain and promote neuroplasticity, which keeps our brain young and adaptive.

Mindfulness and Concentration

Finally, yoga helps us focus on the present by providing both physical and mental anchors to the here and now during our practice.

Mindfulness is the act of paying attention to the present moment with awareness and without judgment.  During the practice of yoga, we are encouraged to notice our postures, our movements, and our breath, bringing mindfulness to the whole experience.

These activities strengthen our memory and improve concentration, cognitive skills that may decline with aging.

A fantastic plus is that Yoga has been shown to release endorphins in our brains; these are “feel good” chemicals that are released when a person is happy.

Yoga and Scoliosis

By combining the yoga postures with breathing awareness, one can also develop symmetrical alignment of the body.

This is accomplished by stretching muscles that have tightened and have become weak from asymmetrical imbalance.

With good structural balance, the body will create a more effortless posture using the bone structure, rather than overworking the muscles to hold itself up.

As a result, yoga practitioners also claim that the practice of the ancient exercise system is good therapy for Scoliosis.

Through Yoga, one can find that balance point which allows the scoliosis curve to coexist with gravity and activates the body’s natural plumb line.

The result for most people is better posture and less pain.

What IS Scoliosis?

Scoliosis is a medical term taken from a Greek word meaning ‘curvature.’

This disease often develops during childhood and causes the spine to curve laterally (to the side) to the left or right.

The spine’s normal curves occur at the cervical (neck), thoracic (chest), and lumbar regions (lower back).

These natural curves position the head over the pelvis and work as shock absorbers to distribute mechanical stress during movement.

Scoliosis only affects a small percentage of the population or approximately two percent (2%) of the entire U.S. population.

However, it has been found that scoliosis may be hereditary.

If someone in the family has scoliosis, the likelihood of an incidence of another case in another family member is approximately 20 percent.

Scoliosis Treatment Options

The traditional medical management of scoliosis is determined by the severity of the curvature, skeletal maturity, and likelihood of progression.

The conventional options are initially through observation, followed by bracing and surgery, and these procedures cost a lot.

Although many exercises help in reducing the scoliosis-related problems, yoga immediately helps improve the problem of uneven curves and is now considered to be the best scoliosis exercise.

Yoga postures are helpful for providing relief from scoliosis because they enable us to stretch our body and help regain the normal shape of the spine.

Yoga Benefits Everyone.

In any application, doing yoga is very empowering.

It gives hope that we can do something to improve our condition and our quality of living.

At BrainFit Resorts, yoga practice forms a large part of our programs.

We create an environment of peace and tranquility for seasoned practitioners and first-timers alike, to really feel the benefits of this age-old practice.

To give them the tools they need to return home and continue to build on the foundations of balance, stability, strength, and clear mental state.

Click HERE to find out more about our program.

We hope these tips provide you with some insights and assistance to living your most brain healthy life.

If you enjoyed reading this blog, and want to see more of our articles relating to physical activity, check out the links to some of our other articles and videos below:

• Healthy Bodies Make Healthy Minds
• Cognitive Decline: Can It Be Prevented? – Video
• Brain Aging… Can We Slow It Down? – Video

Be sure to hit the SUBSCRIBE button below so we can send you new feature articles and videos just like this one, as we release them.

[hubspot type=cta portal=5502853 id=b6abb010-c90d-42a9-a9c7-01be1dbcced9]

If you would like us to feature a particular topic or interest in one of our upcoming articles or videos, leave a comment below with the details or alternatively, send us an email to info@brainfitresorts.com.

We’d love to hear what’s on your mind.

Finally, if you know someone who may benefit from this article or any of our other features, please SHARE this article with them using the icons below, and help us to better enrich the lives of those who need it.

Until next time… Live Strong. Live Well. Live BrainFit.