In a society obsessed with physical appearance, beauty products and regimes abound — people exercise and diet fanatically, use a myriad of anti-aging creams and eventually (or not so eventually) resort to plastic surgery.

So, while you look great on the outside, what is arguably your best asset is slowly deteriorating on the inside. Unfortunately, brain surgery is not a viable answer to Alzheimer’s disease or mild dementia.

But how do you whip that gooey mass of grey stuff into shape? The bad news is that the rumour that ‘brain cells are always dying and can’t be replaced’ is true. The good news is that you can slow down the deterioration and train some of the millions of unused brain cells to perform the functions of the dead ones.

Like getting your body into shape, getting your brain fit involves some heavy duty exercise, going on diet and making some serious lifestyle changes. We consulted general practitioner Dr Carey about brain gymnastics and the importance of a healthy lifestyle.

Brain squats

There are those who go to the gym to potter around the weights section, there are those who like to build up a mild sweat and there are those who leave red-faced with their clothes drenched in sweat. Brain exercises work on pretty much the same principle and you can pitch your ‘exercise regime’ at what you regard as the appropriate level.

The marathon

These exercises require a certain degree of commitment and stamina. Challenge your brain by engaging in these relatively long-term intellectual activities.

  • learn a new language
  • learn to play a musical instrument
  • take up a class that interests you, eg. art or astronomy
  • read at least two books of more than 200 pages each month

    • The spinning class

    Not everyone has time to train for and run a marathon. Short intense workouts on a more regular basis are also a great way to get fit. Try to do at least two of the following on a weekly basis.

  • do a sudoku or crossword puzzle
  • play a game of chess, scrabble or cards
  • go on a tour of a museum (and concentrate)
  • learn the lyrics of a song
  • do a jigsaw puzzle

    • The stretch class

    While it’s good to do some intensive training, stretching is also important as it minimizes the potential for injuries. Having a flexible brain is important because it means that you’ll be able to cope better if certain brain cells die.

  • switch hands: try writing, eating or brushing your teeth with your non-dominant hand
  • change your habitual routes while driving
  • close your eyes while performing a habitual task (obviously it wouldn’t be a good idea to do this while driving) and use your other senses
  • try to read upside down, preferably aloud

    • Brain berries

    The bad news is that junk food and artificial ingredients are as bad for your brain as they are for your body. The good news is that there are lots of yummy healthy alternatives that can actually boost your brain’s performance.

    Berries have been pegged as great food for keeping you healthy, because they are rich in antioxidants. Spinach and broccoli (yes, your mother was right when she made you eat them) and other leafy greens are also a good way to rid your body of those pesky free radicals.

    Following a low cholesterol diet and keeping your body healthy prevents vascular disease and strokes. Your brain needs oxygen to function properly and vascular diseases will seriously impair the flow of oxygen to your brain.

    One of the most important dietary requirements for a fit brain is food that is full of omega-3 essential fatty acids. Your body can’t produce these on its own and so you need to make sure that you get enough in your diet. Fatty deep-sea fish, such as salmon are the best source, but you can also get omega-3 from vegetarian sources such as canola oil. Nuts are a great way to snack on those essential fatty acids.

    Lifestyle changes

    Not surprisingly, the lifestyle changes that you need to make to keep your brain in tip-top shape are the same lifestyle change that you need to make to keep your body in shape.

    Don’t smoke

    Smoking causes your blood vessels to narrow. This, in turn, decreases the flow of oxygen and glucose to the brain. Glucose is the only real ‘fuel’ for your brain uses to function, so by smoking you are essentially ‘starving’ your brain. Smoking also has negative long term effects in that it predisposes you to strokes and over an extended period of time decreases the percentage of oxygen in your blood.

    Don’t drink excessively

    While moderate drinking (that is, one glass of wine) has been found to be protective against cardiovascular disease, excessive drinking kills brain cells. It also contributes to short term memory loss, speech impairment and abnormal motor function.

    Exercise

    Yip, the cliché ‘healthy mind, health body’ is unfortunately a valid one and on top of following a healthy diet you also need to exercise regularly. Not only will this help to prevent the onset of certain diseases, it will also increase the rate of blood flow to the brain.

    So, there you have it, your complete guide to a fit and healthy brain. So what are you waiting for? Grab a healthy snack, don your specs and release your inner geek… or do a headstand and reread this article upside down.
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