‘Same-old same-old’ ages the brain. Don't let it
It isn't as simple as doing crossword puzzles.
Pop quiz: Does your brain slow down or speed up as you age?
The answer is: both.
If you feel you’re not recalling things as quickly as when you were younger, you’re probably right. Our brains get less effective at writing and storing information as we get older because the pathways leading to the area of the brain where memories are stored degrade gradually over time.
And you’ve probably heard the idea that “brain games” are the answer to staving off things like dementia and Alzheimer’s disease. But do crossword puzzles and games actually help?
Yes. But most likely, they only help to make you a better crossword solver or game player!
Studies are decidedly mixed on the “crossword cure,” with research such as a 2013 study at the University of Iowa showing that doing puzzles brought no significant improvement in cognitive function.
What will help is neuroplasticity: the brain’s ability to reorganize and rebuild itself by forming new neural connections.
More: How to relieve stress when you work a lo
More: Overscheduled and overwhelmed? Here's how to handle
‘Same-old same-old’ makes us old
“While the human brain cannot regenerate itself, it can learn new functions by making new neuronal connections,” said Dr. Pierre Girgis, a neurosurgeon at UR Medicine. “This is how the brain can adapt in situations in which portions of it have been compromised.”
Unfortunately, as we get older, our bodies become creatures of habit. As an exercise trainer, I see that people tend to move in the same patterns and think in the same mental patterns, day in and day out, both at the gym and in life in general.
Ever take the same hike, or walk the same route over and over because it feels relaxing? Have you gone to the same exercise class, stood in the exact same spot and did the exact same moves each week in class? Yes, these routines allow us to relax and “not think” after a long day at work. The problem, however, is that we are not stimulating our brain or body with new and different activities and not being mindful of the movements we do make.
We basically end up living on “autopilot,” going through the smallest and most familiar motions possible to get the job done. Even our breathing is short and shallow because the same movements require about the same amount of breathing.
What our mind/body lacks in new movement patterns, our brain makes up for in other ways. Most peoples’ minds race from the moment the feet hit the floor in the morning until the head hits the pillow at night. What should I wear, where do the kids need to be today, how can I be at three places at one time, what will we have for dinner, did I pay that bill, when will I be able to fit in a workout…
That’s your brain speeding up, even as your body is slowing down. When your nervous system sees your mind racing at 100 mph and your body dragging along at 2 mph, the disconnect creates high anxiety. Your brain sounds the alarm to release cortisol to help offset your stress and boost energy levels. Cortisol is a hormone that can help control blood sugar levels, regulate metabolism, and reduce inflammation so your body regains its internal balance. That should be a good thing.
But in our current high-stress culture, the body’s stress response is activated so often that the body doesn’t always have a chance to return to normal. Cortisol levels build up in the blood, which puts the mind and body in a constant state of high alert and action, even when we’re not moving at all.
More: Beat stress with these mind-body practices
Move the body and mind
The solution is to challenge yourself every day using both your mind and body together at the same time.
John Ratey, author of the book Spark: The Revolutionary New Science of Exercise and the Brain, talks about using new experiences and challenges to enhance both our cognitive and motor skills. Even little things can “wake up” our brains and bodies, stretching us toward better neuroplasticity. Simple things:
- Take a different direction or go in the opposite direction the next time you venture out for a walk or run.
- Change up your daily patterns by standing in a different spot to unload the dishwasher, take things out of the dryer or cook in your kitchen.
- Arrange things in a slightly different way in your medicine cabinet or makeup drawer.
- Use your non-dominant hand to do more tasks and the non-dominant foot to lead you up and down stairs.
- Try using different exercise equipment or try out a new exercise class.
- Add intensity or complexity to an action you are already performing, such as adding more arm and hand movements into your walks or exercises — but be mindful of them when doing them and not thinking of your next trip to the grocery store.
At the recent IDEA Personal Trainer Fitness Conference in Washington, D.C., neuroplasticity was a hot topic. After hearing several presentations on the topic there, I immediately implemented these new ideas in my private training studio.
More: Thinking differently to reduce pain
My clients are now given between three to five specific “body focus points” that they need to concentrate on during each exercise. The idea is to engage the brain in the body's movements, to improve motor control, reaction time, multi-sensory skills, coordination and balance.
As people exercise in this way, they're making a connection between mental focus and physical stimulation. It takes a higher level of energy and more intensity from them and me, but the idea is to bring a lasting psychological impact rather than people just “going through the motions” of exercise.
Experiences like these that we can create for ourselves don’t have to be huge or entirely new. Even small challenges help to rewire our brains for the better.
By 2050, the group Alzheimer's Disease International estimates that more than 135 million people globally will have dementia. We know that physical exercise is good for the brain because it helps strengthen neurons to help speed up our body movements. Similarly, when we teach an old brain new tricks, it can build new neural connections as well.
Ultimately, all this can help us slow down our daily thoughts and speed up our body movements so we’re in better, healthier synch.
Carol Bucci is acertified personal trainer and owner of Dynamic Functional Fitness in Brighton.