By Dr. Samuel Kalush, MD

The human brain is an awesome creation of power and complexity.

At birth, the infant arrives with around one billion brain cells. Growing to a mature size of three pounds, the billions of neurons in our brains   have the capacity for one hundred trillion connections to one another. Each connection, using chemical neurotransmitters, can perform up to two hundred calculations per second.  The primary neuro transmitters are acetyl choline and dopamine.

Healthy brains retain and improve their cognitive and memory capacities. Loss of mental function includes death of neurons and impaired communication between brain cells.

Commitment to healthy nutrition, regular physical exercise and a variety of "brain exercises: (neurobics) will offer many protections and benefits to the brain, including neurogeneisis, the production of new brain cells or neurons. (Editor's Note: Dakim Brain Fitness, offered at Senior Friendship Centers in Sarasota and Venice is a scientifically based program designed enhance brain health, see below.)

A plant based diet, rich in anti-oxidants, will provide significant brain benefits. Nutrition should include vitamins, minerals, and generous amounts of fruits, vegetables, nuts, seeds, and grains. Such foods contain thousands of anti-oxidative and anti-inflammatory compounds. Animal research has shown that such diets can prevent or lessen processes leading to Alzheimer’s dementia as well as improving cognitive and memory functions.

Ten Super Brain Foods

• Blueberries
• Cooked Artichokes
• Black Plums 
• Pecans
• Blackberries
• Walnuts
• Raspberries
• Raw Asparagus
• Strawberries
• Red Cabbage.

Exercise and the brain

“ Methinks that the amount my legs began to move, my thoughts began to flow”—Henry David Thoreau ( 1817-1862).

Physical exercise is a powerful prescription for memory loss, cognitive decline, depression, and ‘brain fog’, which is the inability to concentrate. Physical exercise slows the age related loss of gray matter in the brain, the cerebral cortex. Anaerobic exercise ( weight lifting) stimulates neurogenesis in the hippocampus, the area of the brain that stores short term memory and transfers it to long term storage centers.

Simply by walking regularly, seniors can reduce the risk of stroke by 50%, improve memory, improve learning skills, offset mental decline due to aging, and reduce the risk of Alzheimer’s. For every extra mile walked per week, one can reduce the risk of stroke by 13%.

Mental decline can be prevented, is reversible, and it’s never too late to begin a program of healthy nutrition and physical exercise.

Dr. Kalush is a retired cardiologist and volunteer physician at the Center for Healthy Aging in Sarasota, FL.

Dakim Brain Fitness at Senior Friendship Centers in Sarasota & Venice

According to a 20-year study published in the new England Journal of Medicine, seniors who regularly participated in highly mentally stimulating leisure activiies experience a 63% reduced risk of dementia. Dakim Brain Fitness is a great place to start. Developed by experts in brain health, aging, entertainment and communications, this program is based on standardized neurologic test. It's user friendly and fun. By appointment only. For information or to register call 941.556.3273 in Sarasota or 941.584.0075 in Venice.