Neurobics: Exercising the Brain Body Connection Tamara Burket, RN, MS, ACNS-BC, GCNS-BC, CCRN, FGNLA Penn State Hershey Medical Center Thanks to: David Gill, MD Linda Shumaker Pennsylvania Health and Aging Coalition
Theories Of Aging • Wear & Tear – Free radicals – Breakdown – DNA damaged
• Cells can only reproduce a limited # of times • Immune system – Less functional – Attacks itself
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The Aging Brain • Biologic • Psychologic • Social
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Normal Aging of the Brain • Brain weight drops • Ventricles widen • Fewer neurons • Increase in plaques & tangles • Less blood flow • Atrophy
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Neurons shrink Fewer synapses Slower Word lists decrease
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• Starts with general decline at age 30! • After 60 verbal decline more notable • Decision making slows • Reaction time lengthens 5
Normal Brain Changes in Older Adults
• Normal age-related memory changes • Attentional changes in the aged
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What’s Normal? • “I can’t think of the word—it’s on the tip of my tongue” – Can be normal – Difficulty with naming (especially people’s names) is normal, but other parts of language should not change
• “It’s normal to be forgetful at my age” – Not normal – Short term memory should be preserved at least until your 70’s 7
What’s Normal? “Mom, you just aren’t as flexible as you used to be. Why is it taking you so long learn how to use the computer?” – Can be normal – Mental flexibility and abstract reasoning decline with age
• “I am just not as fast at things anymore” – Can be normal – Processing speed slows with age
• “I get distracted so easily” – Can be normal
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What’s Normal? • “I just am not as smart as I used to be” – Not normal – Comprehensive knowledge should remain intact
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This animation shows how we achieve maximal “smartness” early in life and need to work against those forces that negatively affect our cognition (cognitive reserve idea) . Brain diseases Stroke Head injury Alcohol Stress
Genetics Education Health Social environment
Dementia
Health Diet Exercise Alcohol Social engagement Mental activity Age
Figure adapted from Richards M and Deary I J. Ann. Neurol. 2005.
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No Longer Thought to Prevent Dementia: • High intake of fish & n-3 fatty acids –less cholesterol & fatty acid • Post-menopausal hormone therapy • NSAIDS • Cholinesterase inhibitors • Vitamin E
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Recommendations: The news is no news! • Modify risk factors – Antihypertensives – Glucose management • Increase physical activity • Increase mental activity • Eat well (fish, fruits, vegetables) • Stay social • Sleep
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Stay Positive!! Positive People • View their cup as half full • Have self-care efficacy • Report better subjective health ratings • Stay socially engaged • AGE BETTER!!
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Staying Well (3 times & we’ll remember!) • Keep medically healthy • Follow a healthy diet • Remain physically and mentally active • Reduce stress • Relationships are a good thing 14
Remember the Bad News: Normal Aging of the Brain • Brain weight drops • Ventricles widen • Fewer neurons • Increase in plaques & tangles • Less blood flow • Atrophy
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Neurons Shrink Fewer synapses Slower Word lists decrease
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Good News! • Capacity to develop new synapses • Still have the capacity to develop neurons we have • Thought processes, memory, reasoning, learning are retained but may be slower 16
“Neurobics”
• Invented by Duke University neurobiologist Lawrence Katz and author Manning Rubin. • Theory: Certain brain exercises that use specific kinds of sensory stimulation to cause brain cells to secrete molecules called neurotrophins that act like nutrients to improve cellular health. • The activity should be completely removed from your regular routine. And the more senses you engage, the better. • Example: If you normally go to work using the same route, try a different one. At a stop light, roll down the window and close your eyes, listening to the sounds, feeling the air on your face.
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Basics of Neurobics : • Turn on those synapses!! – Turn on those switches regularly – Old neurons grow new dendrites – Brain can still grow, adapt, and change patterns 18
USE IT OR LOSE IT!!
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Compare Brain Exercise to Body Exercise How it works: Word = Exercise Brain areas = Muscle groups Maintain mental fitness, strength, & flexibility 20
Mind Body Connection Keep the synapses working!
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Demonstrate the Connection • • • • •
Creative Imagery Let’s listen Tap, tap, tap… Count back from 100 by 7 Remember an event from your past & recall the details- who was there, what did you wear, what did you smell, how did you feel? • Pinch yourself!!
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Neurobic Exercises • Present the brain with unusual experiences • Stimulate neural activity & connections 23
Neurobic Exercises • Use your nondominant hand • Spice up your sex life • Try new foods • Use your other senses to do common tasks • Tie your shoelace backwards 24
• Read something new • Daydream • Try different music • Add a new word • Try a new dance, skill, or sport • Change a path • Stop somewhere new • Make a new friend
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Debate Listen closely Seek criticism Try a new food Use all your senses • Do without one (sense, hand…) • Play games
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The Eyes Have It! • Stare straight ahead, don’t move your eyes, what’s on the periphery? • Look ahead, but scan side to side • Show and tell • Tunes versus TV • Take a mental picture • Keep up with news
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Be Creative!! • Develop your own neurobic exercises!!
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Resources • Alzheimer’s Association – www.alz.org 1- (800) 652-3370 Greater PA Chapter • ADEAR –
[email protected] • The DANA Alliance for Brain Initiativeswww.dana.org • Family Caregiver Alliance – www.caregiver.org • Geriatric Mental Health Foundation – www.gmhfonline.org • Positive Aging Resource Center – positiveaging.org • Medline Plus – medlineplus.gov • Suicide Prevention Network USA – 34 www.spanusa.org
