Keep that brain fit

Through a brain-healthy lifestyle, you are better able to prevent demetia and slow down, or even reverse the process of brain deterioration, writes Nadia Badarudin

HIS age has not been a deterrent. At 81, Datuk Dr Wan ShamsudinMohdYusof is still doing what he loves best — talking, and writing about, history.

The former teacher and expert on Kedah’s history still writes for various periodicals, and produces paperwork relating to the matter.

He also travels frequently in his capacity as the Malaysian Historical Society (Kedah Branch) chairman and the Malaysian Historical Society executive committee member, in efforts to preserve the country’s history.

He fascinates his listeners with stories from the past. Recalling facts and figures from memory seem easy as if a history book is always in his hands. His powerful memory has earned him the nickname “The Walking Library” among his friends and colleagues. Wan Shamsudin attributes his strong memory to keeping his brain active with writing.

“Staying connected with society is also another way of staying mentally and physically fit. Since I was young, I would write down the facts and read them repeatedly. It helped me remember things better,” says the historian who is known for his work in tracking down the descendants of the legendary Mahsuri.

He also exercises regularly with brisk walking and gardening.

BRAIN FITNESS

Pantai Hospital Kuala Lumpur consultant neurologist Datuk Dr Raihanah Abdul Khalid says Wan Shamsudin is on the right track as being active is the key to maintain brain fitness.

Besides writing, reading, painting, dancing, listening to music or staying active in a society, learning a new language or skill is also highly recommended for brain improvement.

“Carrying out a variety of activities will stimulate different parts of the brain, thus keeping it fit,” she says.

She also stresses that if a person is an expert in skills such as playing the violin or football, continuing to practise is important because the lack of it will eventually result in the person losing them. To maintain brain fitness is simple — keep using the brain or you may lose it eventually,” she says.

Dr Raihanah adds that brain fitness is not a medical term but a concept that is equally important as maintaining physical fitness.

It is about having a healthy brain that functions at the best of its ability.

Brain fitness has become a main concern in recent years as the world is facing an ageing population, she says.

The World Health Organisation reported that the absolute number of people aged 60 years and above is expected to increase from 605 million to two billion between 2000 and 2050. Here, the National Statistics Department has projected that the country will become an ageing population by 2021, with the population aged 65 and over to increase more than three-fold of the 2010 population.

BRAIN PLASTICITY

Dr Raihanah says that the concept of brain fitness is linked to the understanding that the brain is “constantly revising itself”.

She adds that according to MichealMerzenich, a well known neuroscientist from University of California, San Francisco, scientists used to believe that “the mature brain is unchangeable, like a computer with all its wires permanently soldered together”.

Merzenich said that a new finding suggests that the adult brains are malleable, and will go through physical, chemical and functional change every time we learn something new.

“The capacity to change is called neuroplasticity or brain plasticity. The plasticity allows the brain to continuously regenerate in order to adapt and cope with changes.

“It allows the brain to acquire new functions or improve the existing ones for it to function as normal as possible,” explains Dr Raihanah.

She adds that neuroplasticity points out the possibilities and ways to strengthen the brain capabilities.

Like working out is for the body, working out the brain is important to improve our memory, and prevent brain deterioration and brain-related conditions such as dementia, she says.

“A person is able to make good judgment, decision, rationalisation and planning if the brain is fit and healthy.

“You know that you can withstand anything if your body is strong and the same goes with the brain. You know that you can cope with any physical or emotional challenges if your brain is strong and healthy,” she explains.

Dr Raihanah says the Advanced Cognitive Training for Independent and Vital Elderly pioneering study in the United States (published in the Journal of the American Medical Association in 2002) has proven that “healthy older adults can make significant cognitive improvements with appropriate cognitive training and practice”.

FACTBOX

Here are interesting activities you can do to keep the mind engaged and active:

Visit a museum

Go on a guided tour of a museum or another site of interest. Pay careful attention to what the guide says. When you get home, try to reconstruct the tour by writing an outline that includes everything you remember. The brain plasticity indicates that memory activities that engage all levels of brain operation — receiving, remembering and thinking — help to improve the function of the brain.

Memorise a song

Listen to a song that you enjoy (but you don’t remember the lyrics) as many times as necessary and write down the the lyrics. Learn to sing along and once you’ve mastered it, move to another song. Careful listening will help you in your understanding, thinking and remembering, while reconstructing the song requires focus and an active memory. The neurotransmitter acetylcholine, a brain chemical that enables plasticity and vivifies memory, will be released when you are focused.

Learn to play a new instrument

Playing an instrument helps you exercise many interrelated dimensions of brain function, including listening, control of refined movements and translation of written notes (sight) to music (movement and sound).

Do a jigsaw puzzle

Doing challenging jigsaw puzzles can provide real help for your brain. Completing one requires fine visual judgments about where the pieces belong. It entails mentally “rotating” the pieces, manipulating them in your hands and shifting your attention from the small piece to the “big picture”.

Learn to use your “other” hand

If you’re right-handed, use your left hand for daily activities (or vice versa) such as brushing your teeth. Practise until you’ve perfected it. This can drive your brain to make positive changes. Think of millions of neurons learning new tricks as you finally establish better control of that other hand.

Get enough sleep

Get a good night’s sleep. Scientists believe that our brains consolidate learning and memories during sleep, and sleeping well after learning something new helps the brain effectively put that information into long-term memory.

Source: Adapted from www.postitscience.com

Maintain brain fitness

PANTAI Hospital Kuala Lumpur consultant neurologist Datuk Dr Raihanah Abdul Khalid offers tips to maintain brain fitness:

1. Take a balanced and healthy diet. Eat a variety of food especially those that contain vitamin B complex, amino acids and essential fatty acids such as Omega-3.

2. Exercise and be physically active. Do activities that can stimulate both sides of the brain.

3. Avoid things or habits that can harm your brain such as drugs, smoking and binge-drinking.

4. Get enough sleep.

5. Avoid stress.

Source: New Straits Times
Published: 06 Nov 2013

Tags: featured

Category: Features, Wellness and Complementary Therapies