Christyna Jensen leans forward on the sofa in her denim dress. Her hair is a silver braid down her back. A storyteller since she was four, this 74 year-old St. Barnabas resident has given a great deal of thought to the things that keep her young and active. “Here is what I have found as I have looked at life. It isn’t just older people who have visual, physical or mental problems as they age. People of every age face the same problems,” she says with a smile. “Three things we need to keep our lives in good balance are relationships, activities and meaning. We must also pay attention to our physical health. Another thing we need is a good attitude. I know that this is a Christian notion, but we must have an attitude of love in all things. When Jesus said love, He meant that you must want what is good for others and for yourself. If that is in your heart and there is no condition on it, that makes things easy,” she says. “If you have friends who are having trouble with memory, be there for them. Help each other.” Christyna’s advice is remarkably on target with that of other experts on aging.

 

According to the AARP Health web site, the aging process of the brain varies greatly from one person to another. It may involve shrinking brain mass which begins in the 60s and 70s. Certain parts, such as the frontal lobes that influence mental abilities and hippocampus, where new memories form, may be affected. The outer covering or cortex may thin and decrease the numbers of synapses that help brain cells to connect. Myelin (white matter) which aids communications between cells may decrease along with the neurotransmitters (chemicals) that affect speed of cognitive processing, memory and attention. Processes of living inflict trauma and damage to nerve cells. Smoking, alcohol, stress, poor diet and oxidation take their toll. Results of wear and tear may cause problems with immediate recall of information and recently learned information. Information on demand may not come as readily as it did earlier. Memory may be less reliable and concentration more easily distracted. However, aging is not necessarily a process of decline. Studies indicate that many of our abilities such as wisdom and problem solving may improve as we age. While knowledge and vocabulary remain the same, creativity and insights to complex situations may actually improve. 

Research indicates that contrary to popular belief, the brain is constantly developing new neurons and dendrites,” said Dr. Elkhonon Goldberg, Clinical Professor of Neurology at New York University School of Medicine. “Learning and targeted mental exercise promotes neurogenesis – the creation of new neurons – just as muscle growth is promoted through physical exercise.”

Gary Small, director of the UCLA Center on Aging and author of the Longevity Bible, says it appears that the brain’s neural networks create shortcuts that provide a “mental template of how you might use new information based on long-term memory stores.” Complex reasoning skills, executive function and areas of expertise are likely to remain intact. “The wisdom of age – amalgamation of experiences and knowledge – kick in,” says Samuel Fordyce Professor and director of geriatric psychiatry at St. Louis University School of Medicine. “Some people do their best work as they age, probably due to their ability to apply past experiences and what they have learned in unusual ways.”

Fred Gage, PhD at the Salk Institute says that exercising your brain is the best way to optimize and maintain function. Recreational activities like crossword puzzles, card games or chess can work your brain and be fun, but a comprehensive scientifically-based computer program can work your mental muscles systematically, stretch your mind and provide novelty and challenge over time.

A work out for both mind and body is ideal. A 2003 study in The New England Journal of Medicine analyzed 469 people at least 75 years old who answered a questionnaire about physical and mental activities ranging from crossword puzzles to dancing. Over a five-year period, 124 of the subjects had developed dementia, though the frequent dancers showed a reduced incidence. According to the study's lead, Joe Verghese, MD, assistant neurology professor at Albert Einstein College of Medicine in New York, dancing was the only physical activity tied to a lower risk of dementia. Dancing requires coordination between mind and body that apparently has therapeutic effects on the brain.

Eric Boston, St. Barnabas CEO, reminds us that the need to relax is important at any age but especially as we grow older. “Recently, advertisers have been promoting these little hand-held brain teasers that are supposed to keep your brain skills sharp. At first I thought that this was good, then I thought, they are placing these games in the hands of people who can’t keep their hands off things. While technology may have merit, I believe that respite brings its own brand of healing.”

As CEO for Morning Pointe and Greenbriar Cove, Greg Vital observes that seniors who have habits of exercising and keeping their minds active age more gracefully. “Living to 100 is no longer a medical issue,” he says. If you can stay active and avoid serious disease, you have a chance to attain it. People living to 100 make up one of the fastest growing segments of the population.”

Morning Pointe Residents have found a positive relationship between exercise, healthy diet, and meaningful activities. The Greenbriar Cove club house has a fitness and aquatic therapy expert and outdoor naturalist on staff. They plan group events, discussion groups, nature walks and activities that enhance intellectual faculties and physical strength. The Morning Pointe Chanticleers Bell Choir keep residents engaged in practice and performing together to create beautiful music. Available in the club house, The “Posit Science Brain Fitness Program” was developed by researchers to rejuvenate the brain, extend perception, thought and memory into advancing years.

Ollie Antley, an 86 year-old resident stays sharp with activities like reading seven books in four months and reading the Bible twice a day. She works puzzles and joins in all social activities. “Living here has helped me to stay healthier through daily exercise programs and activities. I enjoy socializing with other residents and encourage them to participate. To stay sharp and active. Exercise your mind by enjoying crosswords, other puzzles, books and socializing with others," she recommends.
            Lucile “Nana” Sykes is a 100 year-old resident that has been a vegetarian since 1934.  Her advice to live to 100? “Be content with what you have and live a healthy life,” she says. She does not read much as her vision is failing, but she enjoys mind games like listing as many words as she can think of that start with different letters of the alphabet and watching news and game shows on TV.

The Centers for Disease Control and Prevention (CDC) and the Alzheimer’s Association released the first-ever National Public Health Road Map to Maintaining Cognitive Health (Road Map) at the 2nd Alzheimer’s Association International Conference on Prevention of Dementia in Washington, D.C. They concluded that the following factors may be associated with the maintenance of cognitive health: 1) the prevention or control of high blood pressure, cholesterol, diabetes, overweight, and obesity; 2) smoking prevention or cessation; and 3) being physically active. Other factors that may be associated with maintaining cognitive function include social engagement, a “heart-healthy” diet, and emotional supports, though these have much more limited research evidence. 

Though cognitive changes due to aging may occur, there are actions that you can take to minimize their effects. Develop your own plan to work out, eat well, stimulate your brain, and reduce chronic stress. These activities are good for us at all ages, but especially as we age.