Brain Gymnastics for seniors By Dr. Valentin Bragin How often do we complain about memory? Very often, especially when we are under the stress, or experience frustration, anxiety, and depression. Understandably, we all fear losing our memory. It’s scary to admit to ourselves, let alone anyone else. Many of us keep forgetfulness a secret from family members and loved ones, until it becomes more visible and we can’t hide it. For many seniors, the problems with memory often grow to the point that dementia starts to develop. When forgetfulness begins to take its toll on everyday life activities, such as forgetting your car or home keys and then goes further to forgetting simple tasks such as taking a bath, preparing food and eating – it means that dementia is developing. About 5 million people suffer from dementia in the U.S. today. Half of them never go to a doctor. Of the people who are diagnosed with dementia, fifty percent do not receive any treatment. People often hear that dementia is an irreversible disease; they believe that nothing can be done about it so don’t seek help or pursue any treatment options. This widely accepted attitude about dementia was justified many years ago, when our knowledge about brain function was extremely limited. Today, this is totally inaccurate. The strong, growing body of data supports notions about arresting memory decline in people who already have dementia, and, even further, actually preventing dementia. Two recent international conferences on preventing dementia in Washington D.C. in 2005 and 2007 demonstrated that scientists and doctors are more open now to discussing ideas related to improving brain functions and preventing dementia. These ideas were unthinkable only thirty years ago. After the decade of the brain (1991-2000) our knowledge about brain functions and the brain’s capacity for self repair
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expanded significantly. Today we can work more successfully with aging or disabled brain. In short, brain gymnastics for seniors has become a reality! In the basic sense, brain gymnastics consist mostly of different mental exercises such as doing crossword or Sudoku puzzles, playing chess or cards, and using computer programs. This strategy works for many people. However, the real brain gymnastic, in my opinion, has to be a combination of mental and physical exercise. Only a combination of physical and mental activities can help the brain to become active in order to effectively to fight stress, depression and memory decline. So, which activities do you start first: mental or physical? While there is no definitive answer to this question, my experience suggests that physical movements should be the first, followed by memory training. The reason for this is very simple. Brain functions develop through movement in the early stages of our life. Developmentally, this is how we grow and learn. Similarly, brain functions can be reactivated at any age through movement as well, following this same pathway. Specific physical activities involving the hands and face improve brain blood circulation and increase the flow of oxygen and nutrients into the brain cells. To illustrate this statement, imagine yourself squeezing rubber ball with one hand. The blood flow increases almost immediately in that hand. At the same time, the blood flow increases in the places in the brain that are neurologically related to this hand. Therefore, after this physical warm up, our brain is ready for mental exercises. Why the hands and face? The hands and face occupy much more space in the sensory-motor parts of the brain compared with the rest of the body. The hands and face
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Bay Currents Advertorial become active immediately after birth. The newborn sucks milk, expresses facial emotions, and grabs at his or her surroundings with hands. This unequal hands-and-face occupancy in the brain, compared to the rest of our body, continues all our life. They are the key to brain repair. In short, hand and face movements for seniors are aerobic exercises for their brains. To increase brain blood circulation, you don’t need special equipment. The only things you need are your fingers, hands, face and larynx along with some basic objects such as a pencil, an empty water bottle, and a tennis ball. For example, the tennis ball exercise is very simple. Each element has to be done for two minutes. First, you roll the tennis ball between your palms. Then, holding the ball with one hand, you tap your palm of the opposite hand. Next, you place the ball between your palms, touching each other in V shape. You touch the ball, alternately with your fingers from your right and left hands. Last, you slightly squeeze the tennis ball as if you are preparing a snow ball. The other techniques are described in my book How to Activate the Brain and are demonstrated for patients in our office. The movements are coupled with attentiontraining. The more you concentrate on the movements, the better your concentration. You can do brain gymnastics at home. You learn simple techniques that, along with the physical movements, fight stress and improve blood and nutrient flow into the brain. Brain exercises train your attention and concentration, and pen and paper exercises train your memory. Good luck! You are on your way! Valentin Bragin, M.D. 718 946-2481 www.howtoactivateyourbrain.com
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