The brain health challenge
- The San Juan Daily Star
- 5 hours ago
- 4 min read
By DANA G. SMITH
Every January, Well offers readers a five-day challenge to improve some aspect of their health. This year’s edition is focused on the brain.
There are a lot of scary headlines about brains these days. One recent report estimated that the number of people in the United States with dementia would double by 2060. That figure doesn’t tell the whole story: Though the total is increasing, the rate of dementia in the United States — that is, the percentage of people with the condition — is actually dropping. The same is true for strokes.
That’s good news, and experts say it’s due in part to changes in our health. Far fewer people smoke cigarettes, for instance. And we are now much better at taking care of our cardiovascular health, which is linked to brain health.
The brain shrinks with age, typically starting in a person’s 30s. But there are real, practical steps you can take to protect your brain health, for example: Move those muscles, eat fatty fishes like salmon for omega-3 acids, and get more sleep. We’re here to help you get those habits started.
TIME FOR A POP QUIZ
This covers some of the cool things your brain does and ways to keep it performing at its best. Pay attention: There are a few curveballs in the mix.
To start, memorize these words. You’ll need them later in the quiz:
Cow Teacher Angry Green Train
1. When does your brain stop changing?
In utero
In your 20s
In your 60s
Never
2. Which activity has been shown to give your brain an immediate boost?
Watching TV
Eating fish
Exercising
Doing a crossword puzzle
3. True or False: Feeling lonely is bad for your brain.
True
False
4. Your physical health affects your cognitive health. Which metric is important for optimal brain functioning?
Blood pressure
Cholesterol
Blood sugar
All of the above
5. What was not one of the words listed at the top of the quiz?
Train
Cow
Blue
Teacher
Angry
Memorize these numbers. You’ll need them later in the quiz:
4 9 6 2
6. True or False: A diminished sense of smell can be an early sign of dementia.
7. Walnuts are good for your brain for many reasons. Which isn’t one?
They contain prebiotics.
They contain omega-3s.
They contain polyphenols.
They look like brains.
8. True or False: Supplements have been definitively proven to improve brain health.
9. What is the optimal number of daily steps to help protect against dementia?
1,000 to 3,000
3,001 to 5,000
5,001 to 7,000
7,001 to 9,000
10. True or False: Regular flossing can reduce your risk for a stroke.
11. What was the order of the set of numbers we asked you to memorize earlier?
6294
9426
4962
2649
ANSWERS
1. Never. While brain volume tends to peak in late adolescence (and starts to shrink not long after), your brain never loses its ability to develop new connections between neurons. This process, called neuroplasticity, is central to learning new things and forming new memories.
2. Exercising. Research has found that people can perform better on cognitive tests right after a bout of physical activity. Eating fish and doing crossword puzzles could be beneficial over the long term, but not immediately. Consistently watching four or more hours of TV a day is associated with reduced brain volume.
3. True. Loneliness and isolation are stressful experiences that can increase cortisol levels and, over time, inflammation. Scientists think that chronic inflammation damages the brain and increases the risk for dementia.
4. All of the above. Hypertension, Type 2 diabetes and high cholesterol can all harm the brain by disrupting blood flow and increasing inflammation. As a result, each is associated with an increased risk of dementia and stroke.
5. Blue.
6. True. Regions of the brain that control smell, called the olfactory system, are among the first to be affected in Alzheimer’s disease — in some cases years before other symptoms emerge.
7. They look like brains (how cute, though). Walnuts are a good source of both omega-3 fatty acids, which are important for communication between brain cells, and polyphenols, which have anti-inflammatory and antioxidant properties. Research suggests walnuts also contain prebiotics that benefit the gut microbiome and, in turn, the brain.
8. False. There’s been a lot of research into whether certain supplements, like omega-3s or B vitamins, can boost cognition or reduce the risk of dementia. Some studies show a benefit, but many others do not. As a result, neurologists don’t typically recommend supplements for brain health, unless the patient has a known deficiency.
9. 5,001 to 7,000. A study published last year showed that people at risk for dementia who walked roughly 5,001 to 7,000 steps a day had slower cognitive decline than those who were less physically active. Taking 3,001 to 5,000 daily steps provided a smaller benefit, but there was no additional advantage from taking over 7,500.
10. True. Good oral hygiene has consistently been found to lower the risk of stroke. Experts think that’s because flossing can help to reduce inflammation and improve cardiovascular health, which subsequently improves brain health.
11. 4962
SCORING CATEGORIES
9-11 points: Armchair Neurologist
Great score! This challenge will help you put your knowledge into practice.
5-8 points: Doctoral Candidate
You’ve got the basics down. By the end of the week, you’ll be expert level.
0-4 points: Eager Student
This challenge is made for you. Every day will teach you something fascinating about your brain — and how to make it stronger.
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