Exercise to stay alert
Your Health - Dr. Gita Mathai
All our physical and mental functions and activities are controlled by a supercomputer called the brain, housed safely in the skull.
As we age, the telomeres (DNA strands) in our cells shorten. This starts in middle age and accelerates after 60. The connections between the brain cells decrease and become less efficient. The cells also begin to shrink in size, especially in the hippocampus and the prefrontal cortex.
These changes make us "slow down". We no longer talk, walk or react as fast as we used to. Learning a new skill becomes difficult. Sometimes the world around appears confusing. The personality changes and people may become unreasonable or aggressive.
These normal changes are exaggerated and accelerated in people who have dementia, Alzheimer's and Parkinson's disease or other neurodegenerative disorders. Lifestyle diseases such as diabetes, hypertension and high or deranged lipid levels can also hasten brain degeneration. Alcohol taken in excess has a permanent degenerative affect on the brain. Women should not have more than one drink a day, and men two to prevent brain changes.
As we grow older, (especially after retirement), we tend to use less of our brain. The areas responsible for swift decision-making and mathematical calculation begin to degenerate as they are not actively used.
There are several ways to get the best of the brain. Control diabetes, hypertension and lipids. Stop smoking and control drinking. Writing down things that need to be done in a diary or the phone will help you remember. If names are a problem, repeat a person's name several times in your head when you are introduced to them. Reading a book helps develop concentration. Even watching the news channel or scientific programmes (not serials) on television helps. Try alternating your hands. Do the things that you normally do with your right hand with the left.
Mind games like chess, scrabble and cards help to keep the brain active. Video games and computer games are good for older people as they help to develop strategy and speed up reaction time. (They are not good for children though.)
The diet should be healthy, with less oil, fat, processed flour and sugar. It should contain 4-6 helpings of fruit and vegetables. Rich coloured fruits and vegetables contain protective anti-oxidants, which help prevent cell damage and deterioration.
Scientists have now discovered that physical activity like walking, jogging, running, swimming and cycling is not only good for cardiovascular fitness it also keeps the telomeres long and undamaged. It is best if you exercise for an hour everyday and then sleep for 7-8 hours to recover, but even half an hour twice a week has benefits and is better than nothing at all!
Dr Gita Mathai is a paediatrician with a family practice at Vellore. Questions on health issues may be emailed to her atyourhealthgm@yahoo.co.in
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