Taking Care of Your Brain: It’s Not Just About Memory

By Dr. Sue Paul, Senior Director of Well-Being and Brain Health, Asbury Communities

March is Brain Health Awareness Month—a great time to chat about something often overlooked when we think about staying healthy: our brains! We’re all busy taking care of our bodies, but did you know that exercising your brain and staying active can help keep it sharp, too? And it’s not just about remembering where you put your glasses (though that’s always a plus). It’s about making sure your brain stays in tip-top shape for the long haul.

So, let’s talk about what really works to keep our brains healthy as we age. Spoiler alert: It’s not just crossword puzzles and fish oil pills (though they can help). The secret sauce? Exercise and nutrition—yes, your brain LOVES it!

The Power of Exercise: Not Just for Your Muscles

We’ve all heard that exercise is good for us—no surprise there. But did you know that it’s especially good for your brain? Regular physical activity does wonders for the brain. It helps stimulate the production of brain-derived neurotrophic factor (BDNF), a fancy term that basically means it helps grow new brain cells and protect the ones we’ve got. And who doesn’t want to keep their brain in prime condition?

Ryan Glatt, a brain health coach, PhD candidate, and the director of the FitBrain Program at Pacific Neuroscience Institute, is a big advocate for combining physical and mental exercises (that’s called “dual-tasking”). He explains that when we challenge our brains while we move, we’re giving our minds a workout, too. For example, think about walking while solving a puzzle or doing a coordination exercise while remembering a

list—you’re doing more than one thing at once, which works out both your brain and body!

The Best Exercises for Brain Health

Now, let’s talk about some of the best types of exercise for your brain. Another spoiler alert: It’s not just about lifting weights or running marathons (though if that’s your thing, keep at it!). It’s about variety.

1. Aerobic Exercise: Think of walking, cycling, swimming—anything that gets your heart pumping. Aerobic exercise boosts blood flow to your brain, delivering oxygen and nutrients to keep those brain cells happy. Studies show that regular aerobic exercise can improve memory and even help protect against cognitive decline.

2. Resistance Training: You don’t have to be a bodybuilder, but lifting weights or doing exercises like squats and lunges helps maintain muscle mass and builds brain power. Studies show that resistance training can improve brain function, particularly when it comes to executive skills like planning, doing more than one thing at once, and problem-solving.

3. Neuromotor Exercise: Ever tried Tai Chi or yoga? These exercises help improve your balance, coordination, and mind-body connection. It turns out, doing movements that require focus and control is a great way to keep your brain on its toes. Plus, these exercises are fantastic for reducing stress and improving mood, which is a win for your mental health!

4. Dual-Tasking: Ryan Glatt loves this one! Dual-tasking means doing an activity that requires both physical and mental effort at the same time. For example, walking and listening to a podcast or trying to recall a list of words while exercising. Not only does this challenge your coordination, but it also engages your brain in exciting new ways. Who knew doing more than one thing at once could be so good for you?

Creating Your Brain-Healthy Exercise Plan

The best part? You don’t need to pick just one type of exercise. A well-rounded approach is best! Here’s how to build your own brain-boosting plan:

· Mix it up: Include a variety of aerobic, resistance, and neuromotor exercises in your weekly routine.

· Be consistent: Aim for at least 150 minutes of moderate-intensity exercise each week. That’s just 30 minutes, five times a week—easy, right?

· Challenge yourself: Add dual-tasking exercises to your routine to keep things interesting and boost brain power.

Nutrition: Fuel Your Brain Like a Pro

Exercise is essential, but nutrition plays a huge role, too. Your brain needs the right fuel to work at its best, and the good news is, what’s good for your body is usually good for your brain, too!

· Omega-3s: These healthy fats found in fish (like salmon) and nuts are brain boosters. They help with memory and focus.

· Antioxidants: Load up on colorful fruits and veggies (think blueberries, spinach, and kale). These are packed with antioxidants that protect your brain from damage and support cognitive function.

· Protein: Protein helps produce the neurotransmitters that let your brain cells talk to each other. Eggs, lean meats, and legumes are great sources.

· B Vitamins: These vitamins (especially B6, B12, and folate) support brain function. You’ll find them in foods like leafy greens, eggs, and beans.

Final Thoughts: Give Your Brain What It Needs!

Taking care of your brain isn’t a one-and-done deal. It’s about consistency—making sure your body gets regular exercise, the right nutrition, and a little bit of fun, brain-boosting multitasking along the way. Whether you’re just starting or looking to up your game, remember: a little bit of movement and the right food can go a long way for your brain.

And hey, it’s never too late to start—your brain will thank you for it!