3 Simple Habits That Can Protect Your Brain From Cognitive Decline

You might think that the impact of aging on the brain is something you can’t do much about. After all, isn’t it an inevitability?

To an extent, as we may not be able to rewind the clock and change our levels of higher education or intelligence (both factors that delay the onset of symptoms of aging). But adopting specific lifestyle behaviors–whether you’re in your thirties or late forties–can have a tangible effect on how well you age. Even in your fifties and beyond, activities like learning a new language or musical instrument, taking part in aerobic exercise, and developing meaningful social relationships can do wonders for your brain. There’s no question that when we compromise on looking after ourselves, our aging minds pick up the tab. 

The Aging Process and Cognitive Decline

Over time, there is a build-up of toxins such as tau proteins and beta-amyloid plaques in the brain that correlate to the aging process and associated cognitive decline. Although this is a natural part of growing older, many factors can exacerbate it. Stress, neurotoxins such as alcohol and lack of (quality and quantity) sleep can speed up the process.

Neuroplasticity–the function that allows the brain to change and develop in our lifetime–has three mechanisms: synaptic connection, myelination, and neurogenesis. The key to resilient aging is improving neurogenesis, the birth of new neurons. Neurogenesis happens far more in babies and children than adults. A 2018 study by researchers at Columbia University shows that in adults, this type of neuroplastic activity occurs in the hippocampus, the part of the brain that lays down memories. This makes sense as we respond to and store new experiences every day, and cement them during sleep. The more we can experience new things, activities, people, places, and emotions, the more likely we are to encourage neurogenesis.

With all this in mind, we can come up with a three-point plan to encourage “resilient aging” by activating neurogenesis in the brain:

1. Get your heart rate up

Aerobic exercise such as running or brisk walking has a potentially massive impact on neurogenesis. A 2016 rat study found that endurance exercise was most effective in increasing neurogenesis. It wins out over HIIT sessions and resistance training, although doing a variety of exercise also has its benefits.

Aim to do aerobic exercise for 150 minutes per week, and choose the gym, the park, or natural landscape over busy roads to avoid compromising brain-derived neurotrophic factor production (BDNF), a growth factor that encourages neurogenesis that aerobic exercise can boost. However, exercising in polluted areas decreases production.

If exercising alone isn’t your thing, consider taking up a team sport or one with a social element like table tennis. Exposure to social interaction can also increase the neurogenesis, and in many instances, doing so lets you practice your hand-eye coordination, which research has suggested leads to structural changes in the brain that may relate to a range of cognitive benefit. This combination of coordination and socializing has been shown to increase brain thickness in the parts of the cortex related to social/emotional welfare, which is crucial as we age.

2. Change your eating patterns

Evidence shows that calorie restriction, intermittent fasting, and time-restricted eating encourage neurogenesis in humans. In rodent studies, intermittent fasting has been found to improve cognitive function and brain structure, and reduce symptoms of metabolic disorders such as diabetes. Reducing refined sugar will help reduce oxidative damage to brain cells, too, and we know that increased oxidative damage has been linked with a higher risk of developing Alzheimer’s disease. Twenty-four hour water-only fasts have also been proven to increase longevity and encourage neurogenesis.

Try any of the following, after checking with your doctor:

• 24-hour water-only fast once a month
•  Reducing your calorie intake by 50%-60% on two non-consecutive days of the week for two to three months or on an ongoing basis
• Reducing calories by 20% every day for two weeks. You can do this three to four times a year
• Eating only between 8 a.m. to 8 p.m., or 12 p.m. to 8 p.m. as a general rule

3. Prioritize sleep

Sleep helps promote the brain’s neural “cleaning” glymphatic system, which flushes out the build-up of age-related toxins in the brain (the tau proteins and beta amyloid plaques mentioned above). When people are sleep-deprived, we see evidence of memory deficits, and if you miss a whole night of sleep, research proves that it impacts IQ. Aim for seven to nine hours, and nap if it suits you. Our need to sleep decreases as we age.

Of course, there are individual exceptions, but having consistent sleep times and making sure you’re getting sufficient quality and length of sleep supports brain resilience over time. So how do you know if you’re getting enough? If you naturally wake up at the same time on weekends that you have to during the week, you probably are. If you need to lie-in or take long naps, you’re probably not. Try practicing mindfulness or yoga nidra before bed at night, a guided breath-based meditation that has been shown in studies to improve sleep quality. There are plenty of recordings online if you want to experience it.

Pick any of the above that work for you and build it up until it becomes a habit, then move onto the next one and so on. You might find that by the end of the year, you’ll feel even healthier, more energized, and motivated than you do now, even as you turn another year older.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Healthy eating guidelines for menopause

Menopause is part of the natural aging process and yet what happens to a woman during this time hardly seems natural from her usual state. 

Menopause officially is termed “menopause” when periods cease without a spot for at least 12 months. But this is not determined by a straight line, one day you are menstruating and the next day you aren’t. What hits between the lines is called perimenopause which is characterized by discomfort, irregular periods, either shorter or longer cycles, hot flushes, irritability and more. 

Hormones may be in complete disarray. The physical and emotional symptoms of menopause can disrupt sleep, cause low energy and — at least indirectly — trigger mood swings and feelings of sadness and loss. Because of these symptoms, many women seek treatment in the form of medication, supplements, and dietary changes. The following suggestions may help you feel at your best and maintain optimal health as your body changes. 

Eat a healthy and balanced diet. Cliché. But apt. You may see weight changes, let this not trigger emotions that make you feel like you need to starve your body to maintain those numbers on the scale. Eat clean, eat healthily, your body will finally settle down. Stick with those foods that you are comfortable with and seek professional help if you feel that despite your best efforts your weight seems to be on the rise.

Follow a heart-healthy diet. Perimenopause & menopause could raise your risk of heart disease. Limit saturated fat, trans fat, too much sugar, and carbohydrates. Replace these with a mix of omega 3 fats like nuts, fish and an eclectic mix of ghee & nut/seed oils for cooking, dark chocolate is a brilliant addition that acts like an antioxidant and a service for sweet cravings!

Meet your calcium and vitamin D needs. This is important to maintain healthy bones and prevent bone loss that can happen after menopause. Good food sources of calcium include dairy products (paneer, yogurt, and cheese), seeds and nuts, fish with the bones. Do explore omega 3 supplements and do not shy off regular Vitamin D supplementation.

Being physically active is important. Physical activity helps to maintain that healthy weight, keeps bones strong and energy levels up, decreases the risk of heart disease and other age-related complications. When you exercise, think FIT: "F" for frequency, "I" for intensity or pace, and "T" for time. All are important, but frequency comes first so aim for a small amount of exercise every day. As you get used to moving more, you can quicken the pace and keep going a little longer. Do not over-exercise. It will just tire you out. A combination of cardio and weights (twice a week) backed by good food eating practices may be ideal for most.


Flaxseeds, sesame seeds, methi, oat, and barley are phytoestrogens that could raise estrogen levels in the body which may be useful during perimenopause but its effects have not been really understood completely. Yet including a small amount of these regularly (2-3 times a week) in your diet as a group may prove to be beneficial.

Vit E, magnesium, calcium, B6, B12 & other b-complex vitamins are important during this phase, speak to your doctor about how you can supplement these with a regular multivitamin.

Perimenopause is a phase but can be a difficult one. A woman needs support from family and close ones during this time. Her body may change in more ways than she understands or can handle. And hence this article is not just for a woman. It’s for the family that she has helped nurture for the better part of her life.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement    

Blue light exposure speeds up aging process!

Imagining a day without taking a look at your phones or laptop seems impossible today but being in front of screens for a long time has been found to affect our aging process!

Continued and prolonged exposure to blue light, which emanates from your phone, computer, and household fixtures, might affect the longevity or accelerate the aging process, even when the screen isn't directly shining in your eyes.

This study, suggests that the blue wavelengths produced by light-emitting diodes damage cells in the brain as well as retinas.

It involved a widely used organism, Drosophila melanogaster, the common fruit fly, an important model organism because of the cellular and developmental mechanisms, it shares with other animals and humans.

Researchers examined how flies responded to daily 12-hour exposure to blue LED light -- similar to the prevalent blue wavelength in devices like phones and tablets -- and found that the light accelerated aging.

The flies exposed to blue light showed damage to their retinal cells and brain neurons and had impaired locomotion -- the flies' ability to climb the walls of their enclosures, a common behavior, was diminished.

Some of the flies in the experiment were mutants that do not develop eyes, and even those eyeless flies displayed brain damage and locomotion impairments, suggesting flies didn't have to see the light to be harmed by it.

"The fact that the light was accelerating aging in the flies was very surprising to us at first. We'd measured the expression of some genes in old flies, and found that stress-response, protective genes were expressed if flies were kept in the light. We hypothesised that light was regulating those genes. Then we started asking, what is it in the light that is harmful to them, and we looked at the spectrum of light," said the lead researcher.

"It was very clear cut that although light without blue slightly shortened their lifespan, just blue light alone shortened their lifespan very dramatically," added the researcher.

Natural light is crucial for the body's circadian rhythm -- the 24-hour cycle of physiological processes such as brain wave activity, hormone production and cell regeneration that are important factors in feeding and sleeping patterns, the researcher noted.

"But there is evidence suggesting that increased exposure to artificial light is a risk factor for sleep and circadian disorders," she added.

The researcher went on to explain that with the prevalent use of LED lighting and device displays, humans are subjected to increasing amounts of light in the blue spectrum since commonly used LEDs emit a high fraction of blue light.

In the meantime, there are a few things people can do to help themselves that don't involve sitting for hours in darkness, the researchers say. Eyeglasses with amber lenses will filter out the blue light and protect your retinas. And phones, laptops and other devices can be set to block blue emissions.

"In the future, there may be phones that auto-adjust their display based on the length of usage the phone perceives," said the lead author. 

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement