The Brain Game

There are lots of aspects of ageing that we cannot prevent, despite all the beauty products that tell us otherwise. But the good news is that there is so much we can do to keep our brains healthy and stave off memory loss. Rachel Spillane delves into the science of what works and what doesn't.

When it comes to the brain, there is good news and bad news on how we can stay smart. The older we get, the older our brain cells become, making it more difficult to recall and remember things. The good news is that our brains are incredible - in fact, the most complex biological structure on the planet. It is the central point for all the incoming and outgoing nerve pathways that connect the entire body. There are 100 billion nerve cells (neurons) working hard to help us think, act and maintain all the functions of the body. It's also the archive for our memories and our ability to recall them. How we feel, all of our emotions, are entwined in our brain cells. Our brains make us who we are.

The good news doesn't stop there. In the past, it was believed that our brain cells could not regenerate as we grew older - what we were born with was what we had for life. However, scientists made a breakthrough in recent years and discovered in two small but very important areas of the brain, our cells had the ability to renew themselves. And what an important discovery this was, because one of those areas, the hippocampus, is responsible for memory and learning. Some 1,400 new cells are generated daily in the hippocampus which means over a lifetime, huge amounts of our brain cells are renewed. Although the number and frequency of cell renewal will decline as we age, here's the important thing, the rate of that decline is not consistent. Which begs the question… What can you do to ensure your cell renewal stays as high as possible?

Well, there are two easy and obvious answers on how we can boost our cell renewal, so that we can keep our memory, focus and abilities as healthy as possible as we age: exercise our bodies and exercise our brain. Research has shown that aerobic exercises boost cell production in the hippocampus, improving learning and memory by enhancing the brain's ability to store information. One study at the University of Pennsylvania in 2010 reported that: "aerobic exercise among 120 older adults increased the actual size of the hippocampus by two per cent and effectively reversed the ageing-related cell loss by one to two years." Exercising your brain, however, is not so straightforward. What science tells us is that by constantly learning, we can help keep our existing cells and produce new ones. Which makes brain training essential for optimal brain function.

Dispelling the myths

1. What are brain gymnastics?

Brain gymnastics are a series of exercises that claim to increase brain function, or stem the decline, by training and stimulating the parts of your brain responsible for recall and memory loss. ‘Brain games' are a booming business targeting people as they age with marketeers and advertising promotions promising all manner of positive outcomes in terms of brain power and intellect.

But do brain gymnastics work?

This is a question that has been the subject of numerous studies. Many looked at the level of cognitive ability before and after intensive brain games (these are generally word games, puzzles, quizzes, sudoku etc). Research findings generally showed that brain games made you better at those games but did not necessarily improve your cognitive level. So while brain gymnastics or games will not enhance your overall brain function they will make you better at those games.

The way to stimulate your brain and enhance your knowledge level is to learn something new rather than repeating the same thing over and over.

2. We only use 10% of our brain

A common myth about our brain is that we only use 10 percent of its ability. As much as we would like to believe we can unlock additional human potential in the unused parts of our brain, sadly, it’s not the case. Using brain imaging technology, we can see what our brain looks like when we are engaging in different tasks. This shows that we use most of our brain, the majority of the time, even when completing a simple task or resting.

The real issue is about enhancing the brain function to its optimum throughout our lives, acquiring new skills and knowledge and engaging in social interaction with others.

3. Technology is making us less smart

On one hand, becoming reliant on technology to think for us, instead of using our own brain can diminish our cognitive abilities as we get older. The constant use of GPS, like google maps, can affect our spatial memory which helps us remember certain locations or plan routes to get from A to B. It is all too easy to google the answer rather than letting your brain work it out. On the other hand, certain technologies can give our brains the mental stimulation it needs to improve function. Staying connected through Zoom or Facetime during the pandemic was great mental stimulation for people. Having the ability to learn new things through a global library of information via the web is another mental stimulant that has been proven to increase cognitive ability.

4. Can we make ourselves appear more intelligent?

This is a strange one. Studies have shown people who put a middle initial in their name are perceived to be smarter and more likely to be recruited for academic teams and events. Wearing glasses can have the same effect and it has even been reported that it can help you win a presidential election or a court case. Often, defence lawyers will ask their clients to wear glasses at trials as it makes them seem more honest, dependable and intelligent.

10 Ways to Boost Your Brain Power

1. Sleep

While you sleep your brain is organising new information, clearing out harmful toxins and keeping your body healthy. Having a good sleep ensures your brain will keep working to the best of its ability, which means you will have better cognitive function.

2. Physical Exercise

Exercising through brisk walks and even vigorous cleaning has proven to improve working memory and brain function. Exercising can also be particularly advantageous to people who may develop Alzheimer's or dementia in later life.

3. A Mediterranean Diet

A Mediterranean diet is full of fruit and vegetables, whole grains, seeds and nuts with fish and poultry while limiting red meat. The Med diet promotes healthier living and protects brain health for a lower risk of cognitive impairment and dementia.

4. Mindfulness

Practising mindfulness means becoming aware of your body and mental state, allowing you to unwind more easily. De-stressing your brain will lead to clearer thought processes and improve working memory capacity for optimal brain function.

5. Reduced Alcohol Intake

Legions of studies (and real life experience) tells us that alcohol often dims the brain, during and after high intake. But according to one study, people who consume more than four drinks per day for men and more than three drinks for women had a 22% higher risk of Alzheimer's than people who drank less or nothing at all.

6. Stimulating Conversation

Stimulating conversations will keep your mind active and boost brain function. Being able to constantly process new information targets a part of your brain that is in charge of working memory function - this brain training will greatly reduce any brain function decline and keep your mind sharp.

7. Social Contacts

Having a strong support group can lower your stress levels and as most social activities require you to use several mental processes, strong social interactions will often boost cognitive function.

8. No Smoking

Smoking can inhibit your brain function and limit cognitive ability later on in life. Studies have shown smokers who are middle-aged experience a faster cognitive decline compared to ex-smokers of at least 10 years or more who have no adverse effects of cognitive decline.

9. Learning A New Language

Understanding language is one of the hardest things for your brain to process, so learning a new language can boost your brain function through mental alertness and challenge. Studies have also shown that people who speak multiple languages have higher general intelligence.

10. Protect Your Head

One of the easiest ways to protect and boost brain function is to protect your head. Moderate to severe head injuries are a leading cause of cognitive impairment, at any age, so making sure you stay safe will benefit you and your brain.