A recently published report funded by the National Institutes of Health (NIH) reviews the extensive literature on cognitive decline and Alzheimer’s disease in search of factors that might delay or prevent these age-related conditions. Of all the factors reviewed, including diet and dietary supplements, physical exercise, social engagement, and other leisure activities, only cognitive training was found to have a high level of evidence for being associated with a decreased risk of cognitive decline. So, if you want to engage in activities that are known to be associated with a reduced risk of cognitive decline, this report says that cognitive training is the only thing that currently fits the bill.

The nearly 800-page manuscript was prepared by the Duke Evidence-based Practice Center for the Agency of Healthcare Research and Quality (AHRQ), a part of the U.S. Department of Health and Human Services. This exhaustive report was created to support the NIH State-of-the-Science Conference “Preventing Alzheimer’s Disease and Cognitive Decline.” The conference brought together health experts with specific expertise in aging and age-related changes in cognition to discuss the current state of knowledge related to treatments for age-related cognitive decline and Alzheimer’s disease. The report takes a very conservative approach to its evaluation of risk factors and potential treatments for age-related problems of cognition. In fact, only cognitive training was found to have a high degree of evidence for reducing the risk of age-related cognitive decline. Hundreds of studies were reviewed, and while many studies offered evidence that was suggestive of reducing risks, most were correlational, rather than experimental, in nature. For instance, some studies showed a relationship between eating a “Mediterranean diet” and reduced risk of cognitive decline. But these studies typically just ask people about their diet and correlate these factors to cognitive performance. Conversely, there have been several randomized, controlled trials that have shown improved cognitive performance through cognitive training. This higher degree of rigor earned cognitive training the “high degree of evidence” designation in this report.

Of course, that’s not to say you shouldn’t take care of yourself in other ways. Other factors such as a diet high in vegetables and omega-3 fatty acids, physical activity, and some leisure activities were found to be associated with a decreased risk of cognitive decline, albeit with a low level of evidence. In other words, these things are likely good for your brain, but the authors did not feel there was enough evidence to say so definitively. Given that most of these lifestyle factors are good for you in other ways, there’s certainly no harm in eating better, getting more exercise, or spending more time with friends and family. If you want to see how your lifestyle may be affecting your brain health, take our Brain Grade test.

This report is just another reason to make cognitive training — like Lumosity.com — a regular part of your brain health routine.

Training with cognitive exercises can improve targeted mental functions, conclude the authors of a review article published recently in the journal Alzheimer’s and Dementia.  The authors (Kathryn Papp and Stephen Walsh from the University of Connecticut and Peter Snyder from Brown University) reviewed ten randomized controlled trials involving cognitive training interventions in healthy adults published since 1992.  They find that specific abilities such as memory, reasoning, and speed of processing can be improved through targeted training programs.  This is an important conclusion, and it is consistent with the growing evidence in support of the effectiveness of cognitive training.

The authors point out that the benefits of cognitive training tend to be specific to the trained domain.  So, if you want improved memory — train on games designed to improve memory.  If you want improved attention — train with attention games, and so on.  The relationship to physical exercise is apparent.  If you want big biceps — do curls.  If you want ripped abs — do sit ups.  Lumosity was designed with these principles in mind.  This is why the site contains over 30 games targeting cognitive functions spanning speed of processing, memory, attention, flexibility, and problem solving — a complete gym for the brain.

It is also clear from this review that there is still much to learn.  Few of the studies have follow-up testing longer than a few months, and many of them lack measures of real-world benefits such as activities of daily living.  However, where longer follow-ups and real-world benefits are measured, benefits are seen to be long lasting and quite general.  For example, in the ACTIVE study of cognitive training in normal healthy older adults, benefits to activities of daily living are seen 5 years after the training intervention ended.

While there is still much to learn, the weight of the evidence is showing that cognitive training can be highly effective when properly designed and executed.

Eating lots of fish, the ultimate brain food, was recently associated with reduced risk of stroke.

A study conducted by Jyrki Virtanen and his crew at the University of Kuopio in Finland found that people who ate more fish tended to have fewer strokes. Virtanen looked at a population of 2,313 participants over the age of 65 who had their brains scanned (via MRI) twice, with a 5-year lapse between scans. After analyzing answers the participants gave to diet-related questionnaires the researchers found that:

• Those eating fish 3 or more times a week had fewer sub-clinical infarcts or “mini-strokes” than those eating fish less than once a month.
• Consuming more fish was associated with more intact brain white matter.
• Fried fish is not so healthy, and seemed to negate the above benefits.

As seen in other research studying healthy brain food, omega-3 fatty acids, which are present in most fish oils, seem to be a key contributor to lowering the risk of stroke.

Reference: Virtanen, J. K., Siscovick, D. S., Longstreth, W. T., Kuller, L. H., & Mozaffarian, D. (2008). Fish consumption and risk of subclinical brain abnormalities on MRI in older adults. Neurology, 71(6), 439-446.

Recent findings have linked exercising regularly with increased cerebral blood flow and a greater number of blood vessels in the brain.

While it has been shown in the past that aerobic exercise might reduce cognitive decline, this study demonstrated a possible explanation: changes in the brain’s blood vessels and blood flow.

The researchers recruited 12 healthy adults, age 60 to 76. Six of the adults participated in aerobic exercise for three or more hours per week over 10 years, and six exercised less than one hour per week. All of the volunteers underwent MRI to determine cerebral blood flow and MR angiography to depict blood vessels in the brain.

Compared to the inactive group, the people who exercised regularly had more small blood vessels carrying blood through the brain, and the blood flowed in a more normal pattern.

A recent research review to be published in the journal Progress in Neuropsychopharmacology & Biological Psychiatry shows a link between cigarette smoking and adverse changes in the function and physiology of the brain. Summarizing the findings of dozens of experiments, the review indicates that:

• Strokes are more prevalent in smokers than non-smokers.
• Gray matter (made up of brain cells) shrinks in long-term smokers.
• Smoking is associated with less integrity in the white matter connecting brain hemispheres.
• Puffing tobacco can be bad for neurotransmitters.

There are a few factors clouding the picture however. These include the fact that alcohol consumption often accompanies cigarette smoking and has also been shown to have detrimental effects on the brain.

In addition there is the question of which comes first: brain abnormalities or smoking habits. It is possible that preexisting brain abnormalities increase the likelihood of smoking and addiction.  The author suggested more research in order to answer these questions, as well as to determine if these symptoms are reversible after quitting.

References:

Domino, E. (2008). Tobacco Smoking and MRI/MRS Brain Abnormalities Compared to Nonsmokers. Progress in Neuro-Psychopharmacology and Biological Psychiatry, In press.

Recent research coming out of Hamburg, Germany and published in the Journal of Neuroscience demonstrates that older brains still have the flexibility to literally grow. Researcher Janina Boyke and crew, split 50 people with an average age of 60 years into two groups. One half of the participants were trained in the fine art of juggling over the course of 3 months while the other half was not. Three MRI brain scans were taken: one before the juggling began, another after 3 months of juggling training and a yet a third after 3 months of no juggling.

The data revealed that:

• The juggling group showed significant increases in brain gray matter above the non-juggling controls. These increases took place in the hippocampus (responsible for memory formation), the nucleus accumbens (involved in reward systems) and various visual centers.

• Three months after the end of training none of the individuals from the juggling group could still juggle and the gray matter increases had declined back to baseline. (Can you say “Use it or lose it“)

The authors note the growth of the nucleus accumbens (involved in reward systems) to be of particular interest, suggesting that it may have been involved in “…turning reward information into motivated action”.

A recent British study published by the American Heart Association suggests that the balance of cholesterol in our blood may affect not only heart health but also memory performance. It is widely accepted that diets promoting “Good” cholesterol, otherwise known as high-density lipoprotiens (HDL), can reduce cardiovascular disease, but it now appears that high HDL may also be good for memory.

Researchers tested 3,600 British civil servants for both HDL levels and memory performance over time, first at an average age of 55 and then again at 61.

The results?

• Participants with higher HDL levels did consistently better at recalling items from a list of 20 words after 2 minutes.
• For those whose HDL levels declined between tests there were also declines in memory performance.

Reference:

Singh-Manoux, A., Gimeno, D., Kivimaki, M., Brunner, E., & Marmot, M. G. (2008). Low HDL Cholesterol Is a Risk Factor for Deficit and Decline in Memory in Midlife. The Whitehall II Study. Arterioscler Thromb Vasc Biol, 28, 1398.

]]> http://www.lumosity.com/blog/good-cholesterol-and-good-memory/feed/ 8 http://www.lumosity.com/blog/cognitive-training-and-aging/ http://www.lumosity.com/blog/cognitive-training-and-aging/#comments Thu, 19 Jun 2008 01:00:33 +0000 Michael Scanlon http://www.lumosity.com/blog/cognitive-training-and-aging/ K. Warner Schaie and Sherry L. Willis are two of the more important researchers in the area of aging and cognitive training. They oversee the Seattle Longitudinal Study, which followed adults across many years as they grew older, regularly monitoring their cognitive status. Among their most important findings:

• Through cognitive training (exercises for the brain), older people can improve their abilities.
• Those who have had a decline in their thinking abilities can get back to where they were 14 years earlier.
• Certain abilities are more likely to decline with age than others. Four abilities that typically get worse are:
  • processing speed
  • reasoning
  • memory
  • spatial orientation
• Cognitive training can impact everyday tasks. For example, reasoning training can make people better at solving problems around the household or logistics of transportation.

Reference:

Schaie, K. W., & Willis, S. L. (2005). Intellectual functioning in adulthood: Growth, maintenance, decline and modifiability. Washington, D.C.: American Society on Aging and Metlife Foundation.

CHICAGO – When it comes to remembering things, new research shows men are more likely than women to have mild cognitive impairment, the transition stage before dementia. The research will be presented at the American Academy of Neurology 60th Anniversary Annual Meeting in Chicago, April 12–19, 2008.

“This is one of the first studies to determine the prevalence of mild cognitive impairment among men and women who have been randomly selected from a community to participate in the study,” said study author Rosebud Roberts, MD, with the Mayo Clinic in Rochester, MN, and member of the American Academy of Neurology. Mild cognitive impairment can also be described as impairment in memory or other thinking skills beyond what’s expected for a person’s age and education.

For the study, 2,050 people living in Olmsted County, Minnesota, who were between the ages of 70 and 89 were interviewed, examined, and given cognitive tests. Overall, 15 percent of the group had mild cognitive impairment.

The study found men were one-and-a-half times more likely to have mild cognitive impairment than women. The finding remained the same regardless of a man’s education or marital status.

“These findings are in contrast to studies which have found more women than men (or an equal proportion) have dementia, and suggest there’s a delayed progression to dementia in men,” said Roberts. “Alternately, women may develop dementia at a faster rate than men.”

###

The study was supported by grants from the National Institutes of Health and the Robert H. and Clarice Smith and Abigail Van Buren Alzheimer’s Disease Research Program.

The American Academy of Neurology, an association of over 21,000 neurologists and neuroscience professionals, is dedicated to improving patient care through education and research. A neurologist is a doctor with specialized training in diagnosing, treating and managing disorders of the brain and nervous system such as Alzheimer’s disease, epilepsy, multiple sclerosis, Parkinson’s disease, and stroke.

There is some new evidence that Alzheimer’s disease is much more likely for people whose parents both have the neurodegenerative disorder than if only one parent has it. Researchers examined families in which both parents have Alzheimer’s, and found that their children ended up with the disease 42% of the time.

This finding supports the evidence that genes play an important role in determining whether you end up with Alzheimer’s. One of the genetic components responsible for the disease is known as the gene Apolipoprotein E (ApoE). Fortunately your genes do not entirely determine your fate. Your lifestyle is important too, and although we do not have control of our genetic makeup, we can control how we live. With the proper cognitive and physical exercise, brain food, and even attitude toward life, one can better buffer their brain from later years of cognitive decline and delay the risk of dementia.

The incidence of Alzheimer’s increases with age, and is typically diagnosed after the age of 65. By then, there’s not much you can do to slow the disease. So what can you do earlier to help your chances of preserving cognitive function? For me personally, I have been implementing some of the brain health tips on this blog, as well as training my brain with Lumosity, as part of my daily routine. This is not just to practice what I preach, but rather to address a concern I have when I constantly need to remind my parents about certain things, such as taking their meds. I’d rather start my cognitive training regimen early so that when I someday reach my parents’ age my brain will be in the best condition it can be.