This document discusses ways to maintain a healthy brain through aging. It recommends including "smart" foods like blueberries, wild salmon, nuts and seeds, avocados, whole grains, beans, pomegranate juice, tea and dark chocolate in one's diet as these foods protect the brain and enhance cognition. It also stresses the importance of regular exercise like aerobic activity and circuit workouts to increase oxygen flow and growth factors in the brain. Cognitive stimulation through activities such as puzzles, games and memory training can help promote brain plasticity and improve memory and skills. Social engagement is also highlighted as a way to reduce stress and risk of dementia.

1.
Diet
Our
bodies
and
our
brains
are
going
to
age
with
us,
but
we
can
increase
our
chances
of
maintaining
a
healthy
brain
well
into
our
old
age
by
adding
these
“smart”
foods
to
our
daily
diets.
• Blueberries-­‐Protect
brain
from
oxidative
stress
and
improve
learning
capacity
and
motor
skills.
• Wild
Salmon-­‐Omega
3
Essential
Fatty
Acids
are
essential
for
brain
function.
• Nuts
and
Seeds-­‐Vitamin
E
corresponds
with
less
cognitive
decline.
• Avocados-­‐Contributes
to
healthy
blood
flow.
• Whole
grains-­‐Promotes
good
blood
flow.
• Beans-­‐Provides
energy
for
the
brain.
• Pomegranate
juice-­‐Protects
brain
from
free
radicals.
• Freshly
brewed
tea-­‐Boosts
brainpower
by
enhancing
memory,
focus,
and
mood.
• Dark
chocolate-­‐Natural
stimulants
that
enhance
focus
and
concentration.
Exercise
affects
the
brain
by:
• Pumping
oxygen
to
the
brain.
• Aiding
in
releasing
hormones
that
provide
a
nourishing
environment
for
the
growth
of
brain
cells.
• Increasing
growth
factors
in
the
brain
making
it
easier
for
the
brain
to
grow
new
neuronal
connections.
• Promotes
cell
growth
in
the
hippocampus,
enhancing
learning
and
memory
Choosing
the
Right
Physical
Exercise
• Aerobic
exercise-­‐Improve
brain
function
and
helps
repair
damaged
brain
cells.
• Morning
exercise-­‐Spikes
brain
activity
and
prepares
you
for
mental
stresses.
Also
increases
retention
of
new
information
and
better
reaction
to
complex
situations.
• Incorporate
coordination
along
with
cardiovascular
exercise-­‐Such
as
a
dance
class.
• Circuit
workouts-­‐Quickly
spikes
your
heart
rate
and
constantly
redirects
your
attention.
Brain-­‐Healthy
Lifestyle
Easy
Ways
to
maintain
cognitive
vitality
Edgewood
College
School
of
Nursing
1000
Edgewood
College
Dr.
Madison,
WI
53711
Allison
Krickl-­‐
Nursing
Student
As
we
age,
our
brain
undergoes
physical
changes
including
gradual
reduction
in
weight
and
volume.
The
reduction
in
brain
volume
is
caused
by
the
brain’s
neuron
shrinking
in
size,
making
them
less
effective
messengers.
The
frontal
lobes
and
the
hippocampus
brain
structures
are
more
prone
to
neuron
shrinkage
and
are
also
the
primary
structures
involved
in
memory,
thus
the
memory
decline
and
functional
impairments
found
in
older
adults.
However,
research
suggests
that
simple
lifestyle
changes
in
diet,
exercise,
social
engagement,
and
cognitive
stimulation
show
benefits
in
brain
health
over
time.

2.
Cognitive
Stimulation
1
Maintaining
cognitive
capacity
is
very
important
in
preserving
mental
health.
Engaging
in
activities
that
challenge
the
brain
such
as
Sudoku,
crossword
puzzles,
and
some
computer-­‐based
games
helps
to
promote
brain
plasticity.
These
activities
and
activities
that
focus
on
logic,
problem-­‐
solving
skills,
and
analytical
mathematics
can
improve
the
brain’s
speed
and
memory.
Memory
training
classes
have
shown
that
both
older
adults
and
young
adults
can
improve
their
performance
on
cognitive
tasks
including
perceptual
discrimination,
visual
search,
recognition,
recall,
and
spatial
perception.
2
Lumosity
Over
the
last
few
decades,
neuroscientists
have
discovered
that
adult
brains
are
constantly
changing
by
growing
new
neurons
and
connections—in
a
process
called
neuroplasticity.
Lumosity
takes
advantage
of
this
process
to
shape
the
brain
into
a
more
effective,
powerful
organ.
They
do
this
by
targeting
core
cognitive
processes
that
underlie
performances
in
many
different
areas
including
memory
and
attention.
Lumosity
also
creates
a
training
program
that
is
right
for
every
individual.
They
understand
that
each
brain
is
unique
and
everyone
has
different
goals.
Social
Engagement
Social
engagement
promote
cognitive
vitality
because:
• Participation
in
leisure
activities
is
associated
with
a
reduced
risk
of
dementia.
• Social
engagement
appears
to
boost
people’s
sense
of
control,
which
reduces
stress.
• Poor
social
connections,
infrequent
participation
in
social
activities,
and
social
disengagement
have
been
shown
to
predict
the
risk
of
cognitive
decline
related
to
depression.