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In 2013, I listened to a webinar in the American Society on Aging’s “Mind Alert” series. The webinar was presented by Dr. Cynthia Green PhD and author of many books dedicated to brain health and maximizing memory potential. I was curious about a thing called a “Brain Health Fair” and followed up to learn more. That was the beginning of my quest to learn all I could about brain health and brain training. I took the Brain Health Coaching Certificate program and use Dr. Green’s training as my foundation. I have analyzed various braining training models to reorganize them into a system that made sense to me. I encourage each of you to begin your brain health journey here and continue to build your skills and integrate them into the comprehensive activity program.
Why Brain Health Matters:
The stereotypes surrounding the aging brain are undergoing a paradigm shift. Phrases like "you can't teach an old dog new tricks" are being dispelled by advancements in brain imaging. This technology, reaching new heights in the 1990s, allowed scientists to observe the brain in real-time, sparking the Brain Health Movement. The aging Baby Boomer generation's focus on maintaining an active lifestyle, coupled with the increased incidence of Alzheimer's Disease and other dementias, has driven research into preventative measures. Furthermore, with rising life expectancy, preserving a healthy brain has become paramount.
What Scientists Have Learned:
Groundbreaking research has illuminated the dynamics of the aging brain. The 1984 Nun Study introduced the concept of "cognitive reserve," reinforcing the protective role of lifestyle factors against dementia. Studies by Snowden and others from 1990-1996 further defined this concept. The 2003 MacArthur Study on Aging highlighted the link between social interaction and cognitive health. Colcombe & Kramer, also in 2003, confirmed that exercise increases brain volume in older adults. The 2010 ACTIVE study demonstrated the efficacy of targeted training for memory, reasoning, and speed. The 2014 FINGER Study in Finland proved that lifestyle interventions (diet, exercise, cognitive training, and socialization) reduce dementia risk. The 2017 Lancet Commission on Dementia reported that modifiable risk factors account for 40% of dementia cases. The 2018 World Health Organization (WHO) released guidelines emphasizing brain-healthy lifestyle choices, and in 2020, the National Academies of Sciences Engineering Medicine (NASEM) linked social isolation and loneliness to negative health outcomes, including dementia.
How to Keep Your Brain Healthy:
Key concepts derived from these studies include neuroplasticity, the brain's ability to reorganize itself, and cognitive reserve, the brain's capacity to function under stress. Brain health is influenced by numerous lifestyle factors, and the brain exhibits plasticity, allowing for the creation of new neural networks. Associative Memory Power (AMP) aids in information retrieval. Despite normal age-related changes, such as increased difficulty in free recall, learning new things, focusing attention, speed of processing information, and word retrieval, brain functioning can be improved through memory strategies and specific training. Continuous training, addressing working memory, processing speed, and attention, is essential. As Dr. Cynthia R. Green Ph.D. notes, a multi-modal intervention, including exercise, cognitive engagement, and lifestyle changes, significantly improves cognitive performance.
Program Development
Developing programs that support both brain health such as exercise, stress reduction, nutrition and brain training are both important aspects of the comprehensive activity program. When developing programs keep these guidelines in mind.
The greatest impact comes from "cross-training," combining physical, cognitive, and social components. Activities should be novel, progressively challenging, multisensory, and social. Sessions should be structured 2-4 times per week for 30-45 minutes, incorporating variety, social involvement, physical movement, and homework. A lesson plan template should include a warm-up, the specific 3-4 exercises that will be conducted in the different areas. and a combined physical, cognitive, and social closure. Memory practice, such as recalling participants' names or session content, is also vital. The types of brain exercise for the workout session are outline below.
Simple Brain Exercise Examples:
Choose from these types of brain workout exercises.
Attention and Concentration- The ability to focus on a specific task or stimulus while ignoring distractions.
Flexibility-The ability to switch back and forth between 2 tasks
Problem Solving/Reasoning- Higher-level cognitive processes that help with goal setting, decision-making, and managing complex tasks, critical thinking
Language and Word Fluency- The ability to quickly retrieve and produce words in a meaningful way.
Visual Processing- The brain’s ability to interpret and make sense of visual information
Speed of Processing- The brain’s ability to react to a stimulus quickly, reaction time
Memory and Working Memory- The brain’s ability to store and recall information
Visual-Spatial Skills- The ability to understand and manipulate visual and spatial information.
Memory Strategies- Tools to remember what was said, what you need, where things are and the use of internal memory techniques or mnemonics to aid in recall.
Evaluation of Brain Health Programs
Are you where you want to be implementing robust cognitive opportunities throughout the activity program? Consider these questions as you evaluate and prepare program goals in this area.
Do you have a brain training program with a good balance of exercises for:
Attention and concentration
Word fluency/language
Speed
Flexibility
Problem solving/calculation
Critical thinking
Memory and working memory
Do you offer new/novel experiences consistently?
Do you emphasize the social component at each activity?
Do you integrate physical, cognitive and social elements into one activity?
Do you feel the exercises are challenging to diverse groups?
Do you provide reinforcement of the training through “homework” and independent activities?
Do you use music as part of the programs?
Do you offer opportunities to focus on recall throughout the program?
Do you have a system to evaluate or prescreen participants?
Do you offer cognitive exercises and independent activities throughout the community?
It is evident that maintaining cognitive vitality throughout aging is achievable through a multifaceted approach. By integrating physical activity, cognitive training, and social engagement, individuals can bolster their cognitive reserve and foster neuroplasticity, thereby optimizing their brain health and overall well-being.
If you would like more information on the types of exercises to use in your program, suggestions for expanding the program throughout the community and strategies to market the program click here for the link to the Brain Health session.
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