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Cognitive Fitness: Yes, You Can!

  • Writer: Patricia Faust
    Patricia Faust
  • Apr 27, 2023
  • 5 min read


A few years ago, when I talked about neuroplasticity and the power of the brain to change itself – everyone was amazed. Now the era of brain awareness has finally arrived. Even though I still get astonished looks at this revelation, there are others who have turned off the idea. So what, big deal – it is just another ploy to get me to change. Well, here is the new revelation: the brain is even more dynamic than we expected years ago – but we have to work to get results!

Seriously, our brain is constantly changing and adapting to our environment, but we need to be consistent with our thoughts and actions to actually bring about a lasting change. There seems to be agreement that it takes at least 21 days of repetition and consistency to form a new neural pathway. Now that begs the question – we can’t see our brain – how do we know we have created a change? How do we know that we have a fit, healthy brain?


Everything You Do Matters to Your Brain

Take a look at your daily life. Everything you do matters to your brain – good or bad. Do you sit around worrying about your weight while you are watching TV and munching on high-fat snacks? Guess what – your brain won’t like that. You will be sluggish, unhappy, and stressed out and your brain will adapt to that environment. You will lose brain volume, have memory problems, not be as productive at work, not be interesting to your spouse, kids, or friends, and probably end up going to the doctor more often. If that is how you are going to treat your brain, your brain will reciprocate.


Being Brain Fit

What does it look like when you are ‘brain fit’? Brain fitness is that state of awareness that you are performing well cognitively and emotionally. You are running on all cylinders, maintaining a mental edge, staying sharp, and aging successfully. Aging is a broad term in this context because our brain doesn’t know how old we are. Your brain ages in response to lifestyle, chronic diseases, stress, and genes. So, your chronological age may be in the forties, but your brain age may be in the sixties because you live a hard life. You must take responsibility for how you live and the impact it makes on your brain.


Strategic Plan to Reclaim Your Brain

Now, your brain is very cool! You treat it better and it will respond to that too. If you make a strategic plan to reclaim your brain – your brain will respond – that is the beauty of neuroplasticity. It requires concentrated effort, however. You cannot be complacent about your brain and the life that you live. You can create new neural pathways and grow new brain cells. But you have to be all in – not wishy-washy about it. Repetition and consistency will create new neural pathways. And this is where a brain-healthy lifestyle (physical exercise, mental stimulation, nutrition, socialization, sleep, and stress reduction) all play an important part. When you put the effort in to build a better brain, you will experience better health overall. Again, it doesn’t make any difference what your age is. It is totally up to you and your commitment.


Incorporating a Brain-Healthy Lifestyle

How can you incorporate a brain-healthy lifestyle without it seeming like such a hassle? You will have to think differently about how you do or don’t do certain things during the day. But this is a program that needs to be implemented slowly so that you don’t feel overwhelmed. An enriched environment – one that is novel and complex (like your workplace!) will put you in the right circumstances to challenge your brain. If you are not in an enriched environment each day, then you need to create that environment for yourself. This can be accomplished by volunteering, mentoring, consulting, or any other activity that challenges your brain. When you are putting your brain through its paces, it will respond. You will be more engaged, more productive, and feel energized. You also might feel stressed. But being aware of stressors gives you the upper hand in diffusing them. You want to keep your energy high, so you need to be more mindful of the food you eat and the exercise you get. A brain health lifestyle is very synergistic in that each piece fits together and the sum of your actions is greater than doing each piece separately. For example, you grow new brain cells in your hippocampus, the center of new learning and memory, when you engage in physical exercise. If you don’t challenge yourself to learn new things, then the brain gets out of its pruner and starts clipping away at the cells and pathways you haven’t used. Grow those cells and then use them. These activities will enable you to build cognitive reserve – thicker synaptic connections that keep your brain more flexible and ultimately offers some protection from neurodegenerative diseases like Alzheimer’s and Parkinson’s.


The Cognitive Fitness Strategy

The following is the Cognitive Fitness Strategy: An Action Plan for Brain Health based on the Dana Alliance/Conference Board’s publication ‘Your Brain at Work’.

Write it down: Putting your goals in writing makes them more meaningful. Adding why you want to achieve each goal is a real motivator.


Take baby steps: You’ll feel overwhelmed if you try to address every aspect of brain health at once. Set priorities.


Give yourself a timeframe: And remember: That implies giving yourself enough time to work at and master your goals.


Be realistic: People who try to do too much too soon often get discouraged and give up altogether. Don’t be a victim of your own ambition. If your goals seem impossible, revise them.

Now determine your baseline. Think about how you measure up against the healthy brain practices below:


Social Interaction:

Who did I see today, and for what purposes?

What did I do to reconnect with someone I care about today?


Physical Activity:

How many minutes did I walk today, including around the office?

How did I work exercise into my day?

Did I “walk and talk” at work, rather than emailing or phoning?


Cognitive Stimulation:

What did I learn today?

What routine task did I approach differently today?

Did I challenge my mind? Did I do anything just for fun?


Stress Management:

How was my stress level today?

What caused me the greatest stress today? What triggered it?

How did I cope? How did I relax?


Sleep:

How well did I sleep last night? How Long? Did I awaken during the night?

If sleep was poor, do I know why?

Did I feel drowsy during the day?

Did I nap?

How well you answer these questions may help you determine which areas of brain health you need to focus on as you map out your cognitive fitness plan.

(Your Brain at Work, the Dana Alliance for Brain Initiatives, and The Conference Board)



References:

6 Surprising Things that Affect Your Brain. Retrieved February 14, 2016 from http://www.care2.com/greenliving/6-surprising-things-that-affect-your-brain.html


Your Brain at Work. The Dana Alliance for Brain Initiatives and The Conference Board. Retrieved February 14, 2016 from http://www.brainline.org/content/2009/03/your-brain-work_pageall.html



 
 
 

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   And suddenly it is May!! April turned out to be an extremely busy month and I was caught off-guard by the start of May. There are a lot of activities and celebrations that kick off May and start the Spring-Summer season. The 151st Running of the Kentucky Derby was May 3. It was a mudder this year. We had experienced consistent rain throughout April, and it hasn’t left the area. The horses in that race are incredibly beautiful even when they covered in mud! Sovereignty, a three-year-old colt was the winner!! In a move I applaud, the owner of this beautiful horse was asked if they were going to have him run in the Preakness, the second leg of the Triple Crown. This owner deferred his answer because he wanted to talk to his team, but most of all, he wanted to see how Sovereignty was doing. The Preakness is only a couple of weeks from the Kentucky Derby and the lure of winning the Triple Cown has resulted in some bad decisions about entering a horse that hadn’t recovered from the Derby. May 4, was the 27th Flying Pig Marathon. If you have been following me for a while, you would know that my husband Russ and I volunteered at the race, running a fluid station for the Leukemia and Lymphoma Society for 25 years. This race is amazing. Last year it was voted as one of the Best Marathons in the Country. I watched from the comfort of my dry home (still raining) and finally got to see what happens at the finish line. The stories of the runners were great! This race was the first time that the male winner had ever run a full marathon! The female winner had run many marathons, but this was the first time that she ran the Flying Pig! It sounded like she will be back next year because she said she was thinking while she was running that this was the most fun marathon, she had ever been in. (I can’t imagine even thinking while I was running a marathon!) Then there was an older woman who had just finished her 159th marathon! She was incredible! Next week she is on her way to New Zealand to run again! Everything these runners practice can be applied to maintaining a high-functioning brain. Of course, the lifestyle they practice is phenomenal for brain health. I teach about neuroplasticity and the power that we possess to change our brain. But to do that we must be dedicated to that change by repetitively and consistently challenging our brain. It is a marathon for brain health that we must live.

 

   May is Older Americans Month, and it is a time to recognize the contributions of older adults and highlight the positive impact they have on communities. The 2025 theme is “Flip the Script on Aging” encouraging individuals and communities to challenge negative stereotypes and celebrate the diverse experiences of aging. Celebrations often involve community events workshops, and activities designed to engage and connect older adults.

 

   I am booking online and in-person presentations for June. Topics are extensive. Contact me at patricia@myboomerbrain.com if you would like to discuss a presentation for an event or organization.Enjoy the renewal of May.

 

My very best, Pat

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