Wednesday, January 14, 2015

Cross Train Your Brain for 2015


By Scott W. Sautter, Ph.D.
Reducing stress is on most people’s list of New Year’s Resolutions. There are many ways to accomplish it, and one of the best is through physical exercise, which protects the brain from mood disorders by reducing anxiety and lowering the risk for depression. 
Researchers in Sweden found that exercise training induces changes in skeletal muscle that can purge the blood of substances that accumulate during stress and is harmful to the brain. Skeletal muscle appears to have a detoxification affect that when activated can protect the brain from insults and related mental illness. Exercise helps to control blood pressure, obesity, blood sugar and cholesterol levels, all of which are risk factors for neurocognitive disorders such as Alzheimer’s disease.
Dr. Jamie Peters, a sports medicine specialist caring for older adults, advocates cross-training to spread the stress of exercise among different muscles. A recent article in the Wall Street Journal suggested that exercise may be considered a new vital sign, where physicians check their patient’s fitness levels and prescribe specifically tailored workout regimens. As an example, anxiety and depression can be treated with five minute sessions of aerobic exercise and building to 20-60 minutes four days a week with an emphasis on stretching such as yoga. Movement helps individuals with Parkinson’s disease by slowing down the progression of the illness, and it enhances the production of serotonin, which we know reduces depression. 
A fascinating study on the effect of exercise on the brains of older adults who exercise revealed increased volume in the corpus callosum and prefrontal cortex, compared to a stretching group and a waiting group. This indicated that aerobic exercise can be age defying by enhancing information processing speed and the ability to think flexibly. The key to brain growth is neuroplasticity, and there is ample research indicating that adults who are physically fit can better process information and improve their memory skills. There is further overwhelming evidence that exercise enriches cognitive functioning, self-esteem, and sleep quality. Exercise is also linked to changes in neurotransmitter systems, it facilitates molecular markers of neuroplasticity and promotes neurogenesis in both healthy and injured brains.

Do yourself a favor in 2015 and put into practice a moderate exercise program, at least three days a week for seniors.  You may also wish to purchase Drs. Weil and Small’s evidence-based The Healthy Brain Kit, which promotes a heart healthy diet, moderate exercise, stress reduction strategies, quality sleep hygiene and tips to improve attention and memory. Through the Table Tennis Charity Foundation, I encourage individuals of all ages to Cross Train Your Brain: Play Ping-Pong to bring awareness about scientifically valid brain training programs and neuroplasticity. Introducing that game at Westminster-Canterbury on Chesapeake Bay retirement community is already showing positive results.
Neuroscience has demonstrated that aerobic exercise improves brain function through a safe and fun activity. So if your goal is less stress and better brain function, let’s get moving right now! 

Dr. Sautter is a Board Certified Neuropsychologist at Hampton Roads Neuropsychology in Virginia Beach, is the Chair of the Table Tennis Charity Foundation and the Brain Fitness Director at Westminster-Canterbury on Chesapeake Bay.  He can be reached at DrSautter@TheMemoryClinic.com.