DR MARK BURA
Growing older does not necessarily mean becoming weaker, more forgetful or less productive. Scientific research increasingly demonstrates that our brains and muscles retain the ability to adapt, develop and improve throughout life. The secret lies partly in regular physical exercise and continuous mental stimulation.
One particularly interesting part of the brain is the hippocampus, a small structure located deep within the brain’s temporal lobes. It plays an important role in learning, memory formation and spatial navigation. As we grow older, the hippocampus may gradually lose volume, contributing to age-related memory difficulties.
However, research has shown that this decline can be partly counteracted through physical activity.
A landmark study published in 2011 by Erickson and colleagues found that older adults who participated in a year-long programme of moderate aerobic exercise experienced an increase of approximately 2% in hippocampal volume. Participants who did not undertake the aerobic exercise programme experienced a decline in volume. Improvements in spatial memory were also observed.
How does exercise benefit the brain? Physical activity improves blood circulation, insulin sensitivity and metabolic health. It also stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that supports the survival, growth and communication of nerve cells. Exercise also prompts muscles to release beneficial chemical signals that communicate with other organs, including the brain.
Mental exercise is equally important. Reading books, writing, learning new languages, solving mathematical problems, playing chess, learning computer skills and engaging in meaningful discussions stimulate different brain networks. These activities help maintain neural connections and build cognitive reserve, which may help the brain cope with age-related changes.
Muscles also respond positively to exercise. Resistance exercises stimulate muscle growth and help prevent age-related muscle loss, known as sarcopenia. Walking, climbing stairs, dancing and simple strength exercises help maintain mobility, balance and independence.
A practical programme for healthy ageing
Older adults can adopt a simple routine by walking briskly for 30–45 minutes daily and undertaking strength exercises two or three times a week. They can also practise balance exercises for 10 minutes each day and spend at least 30 minutes reading or writing. Learning something new regularly and maintaining social contact with family and friends are also important.
Adequate sleep and a balanced diet that includes vegetables, fruit, legumes and whole grains also support brain and muscle health. Controlling hypertension, diabetes and other cardiovascular risk factors is particularly important.
The key message is that ageing does not mean surrendering our physical and mental abilities. Our muscles respond to appropriate physical training, while our brains retain a considerable capacity to adapt through neuroplasticity.
Let us make exercise, learning and healthy eating lifelong habits. We are never too old to invest in our brains and muscles.
Dr Mark Bura, Medical Doctor | Lifestyle Medicine | African Plant-Based Dietary Consultancy. His contact is 0626625471.
