Neurobics:
Exercising the Brain Body
Connection
Tamara Burket, RN, MS, ACNS-BC, GCNS-BC,
CCRN, FGNLA
Penn State Hershey Medical Center
Thanks to:
David Gill, MD
Linda Shumaker
Pennsylvania Health and Aging Coalition
Theories Of Aging
• Wear & Tear
– Free radicals
– Breakdown
– DNA damaged
• Cells can only
reproduce a limited #
of times
• Immune system
– Less functional
– Attacks itself
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The Aging Brain
• Biologic
• Psychologic
• Social
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Normal Aging of the Brain
• Brain weight
drops
• Ventricles widen
• Fewer neurons
• Increase in
plaques & tangles
• Less blood flow
• Atrophy
•
•
•
•
Neurons shrink
Fewer synapses
Slower
Word lists
decrease
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• Starts with general
decline at age 30!
• After 60 verbal
decline more
notable
• Decision making
slows
• Reaction time
lengthens
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Normal Brain
Changes in Older Adults
• Normal age-related memory changes
• Attentional changes in the aged
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What’s Normal?
• “I can’t think of the word—it’s on the tip of my
tongue”
– Can be normal
– Difficulty with naming (especially people’s names)
is normal, but other parts of language should not
change
• “It’s normal to be forgetful at my age”
– Not normal
– Short term memory should be preserved at least
until your 70’s
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What’s Normal?
“Mom, you just aren’t as flexible as you used to be.
Why is it taking you so long learn how to use the
computer?”
– Can be normal
– Mental flexibility and abstract reasoning decline
with age
• “I am just not as fast at things anymore”
– Can be normal
– Processing speed slows with age
• “I get distracted so easily”
– Can be normal
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What’s Normal?
• “I just am not as smart as I used to be”
– Not normal
– Comprehensive knowledge should remain
intact
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This animation shows how we achieve maximal “smartness” early in life and
need to work against those forces that negatively affect our cognition
(cognitive reserve idea) .
Brain diseases
Stroke
Head injury
Alcohol
Stress
Genetics
Education
Health
Social environment
Dementia
Health
Diet
Exercise
Alcohol
Social engagement
Mental activity
Age
Figure adapted from Richards M and Deary I J. Ann. Neurol. 2005.
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No Longer Thought to
Prevent Dementia:
• High intake of fish & n-3
fatty acids –less
cholesterol & fatty acid
• Post-menopausal
hormone therapy
• NSAIDS
• Cholinesterase inhibitors
• Vitamin E
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Recommendations:
The news is no news!
• Modify risk factors
– Antihypertensives
– Glucose management
• Increase physical activity
• Increase mental activity
• Eat well (fish, fruits, vegetables)
• Stay social
• Sleep
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Stay Positive!!
Positive People
• View their cup as half full
• Have self-care efficacy
• Report better subjective
health ratings
• Stay socially engaged
• AGE BETTER!!
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Staying Well
(3 times & we’ll remember!)
• Keep medically healthy
• Follow a healthy diet
• Remain physically and mentally
active
• Reduce stress
• Relationships are a good thing
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Remember the Bad News:
Normal Aging of the Brain
• Brain weight
drops
• Ventricles widen
• Fewer neurons
• Increase in
plaques & tangles
• Less blood flow
• Atrophy
•
•
•
•
Neurons Shrink
Fewer synapses
Slower
Word lists
decrease
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Good News!
• Capacity to develop
new synapses
• Still have the capacity
to develop neurons
we have
• Thought processes,
memory, reasoning,
learning are retained
but may be slower
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“Neurobics”
• Invented by Duke University
neurobiologist Lawrence Katz
and author Manning Rubin.
• Theory: Certain brain exercises
that use specific kinds of sensory
stimulation to cause brain cells to
secrete molecules called
neurotrophins that act like
nutrients to improve cellular
health.
• The activity should be completely
removed from your regular
routine. And the more senses you
engage, the better.
• Example: If you normally go to
work using the same route, try a
different one. At a stop light, roll
down the window and close your
eyes, listening to the sounds,
feeling the air on your face.
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Basics of Neurobics :
• Turn on those
synapses!!
– Turn on those
switches regularly
– Old neurons grow
new dendrites
– Brain can still
grow, adapt, and
change patterns
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USE IT OR
LOSE IT!!
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Compare Brain Exercise to
Body Exercise
How it works:
Word = Exercise
Brain areas = Muscle groups
Maintain mental fitness,
strength, & flexibility
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Mind Body Connection
Keep the synapses working!
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Demonstrate the Connection
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•
•
•
•
Creative Imagery
Let’s listen
Tap, tap, tap…
Count back from 100 by 7
Remember an event from your past & recall the
details- who was there, what did you wear, what
did you smell, how did you feel?
• Pinch yourself!!
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Neurobic Exercises
• Present the
brain with
unusual
experiences
• Stimulate neural
activity &
connections
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Neurobic Exercises
• Use your nondominant hand
• Spice up your sex life
• Try new foods
• Use your other
senses to do common
tasks
• Tie your shoelace
backwards
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• Read something
new
• Daydream
• Try different music
• Add a new word
• Try a new dance,
skill, or sport
• Change a path
• Stop somewhere
new
• Make a new friend
•
•
•
•
•
Debate
Listen closely
Seek criticism
Try a new food
Use all your
senses
• Do without one
(sense, hand…)
• Play games
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The Eyes Have It!
• Stare straight ahead, don’t
move your eyes, what’s on
the periphery?
• Look ahead, but scan side to
side
• Show and tell
• Tunes versus TV
• Take a mental picture
• Keep up with news
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Be Creative!!
• Develop your own
neurobic
exercises!!
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Resources
• Alzheimer’s Association – www.alz.org
1- (800) 652-3370 Greater PA Chapter
• ADEAR – adear@alzheimers.org
• The DANA Alliance for Brain Initiativeswww.dana.org
• Family Caregiver Alliance – www.caregiver.org
• Geriatric Mental Health Foundation –
www.gmhfonline.org
• Positive Aging Resource Center –
positiveaging.org
• Medline Plus – medlineplus.gov
• Suicide Prevention Network USA –
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www.spanusa.org