Build up Brain Reserve - Delay Alzheimers

Building Your Cognitive Reserve

SharpBrains 2007 Nov
Alvaro Fernandez (AF): Dr. Yaakov Stern (YS)


AF: OK, so our goal is to build that Reserve of neurons, synapses, and skills. How can we do that? What defines “mentally stimulating activities” or good “brain exercise”?
YS: In summary, we could say that “stimulation” consists of engaging in activities. In our research almost all activities are seen to contribute to reserve. Some have challenging levels of cognitive complexity, and some have interpersonal or physical demands. In animal studies, exposure to an enriched environment or increased physical activity result in increased neurogenesis (the creation of new neurons).
You can get that stimulation through education and/ or your occupation. There is clear research showing how those two elements reduce the risk. Now, what is very exciting is that, no matter one’s age, education and occupation, our level of participation in leisure activities has a significant and cumulative effect. A key message here is that different activities have independent, synergistic, contributions, which means the more things you do and the earlier you start, the better. But you are never stuck: better late than never.

AF: Can you give us some examples of those leisure activities that seem to have the most positive effects?

YS: For our 2001 study we evaluated the effect of 13 activities, combining intellectual, physical, and social elements. Some of the activities with the most effect were reading, visiting friends or relatives, going to movies or restaurants, and walking for pleasure or going on an excursion. As you can see, a variety. We saw that the group with high level of leisure activities presented 38% less risk (controlling for other factors) of developing Alzheimer’s symptoms. And that, for each additional type of activity, the risk got reduced by 8%. There is an additional element that we are starting to see more clearly. Physical exercise, by itself, also has a very beneficial impact on cognition. Only a few months ago researchers were able to show for the first time how physical activity promotes neurogenesis in the human brain. So, we need both mental and physical exercise. The not-so-good news is that, as of today, there no clear recipe for success. More research is needed before we prepare a systematic set of interventions that can help maximize our protection.

AF: We typically emphasize the importance of a good nutrition, physical exercise, stress management and mental exercise that presents novelty, variety and challenge. What do you think of the relatively recent appearance of so many computer-based cognitive training programs, some more science-based than others?

YS: Those elements you mention make sense. The problem is that, at least from the point of view of Alzheimer’s, we cannot be much more specific. We don’t know if learning a new language is more beneficial than learning a new musical instrument or using a computer-based program. A few of the cognitive training computer programs we have seen, like the one you discussed with Prof. Daniel Go6pher to train the mental abilities of pilots, seem to have clear effects on cognition, generalizing beyond the training itself. But, for the most part, it is too early to tell the long-term effects. We need better designed clinical trials with clear controls. Right now, the most we can say is that those who lead mentally stimulating lives, through education, occupation and leisure activities seem to have the least risk of developing Alzheimer’s Disease.