The Science
Harnessing the Potential of Reserves
In the late 1980s, a Columbia University researcher named Yaakov Stern proposed the concept of Cognitive Reserve to explain how some people cope better than others with the same amount of damage to the brain. Stern reported on brain autopsies of normally functioning older people, showing 25% of elders whose neuropsychological testing was unimpaired prior to death met full pathological criteria for Alzheimer’s disease, meaning their brains had significant plaques and tangles. As drug companies have discovered after billions of dollars of failed research, it’s not just about the plaques and tangles.
The modern concept of Cognitive Reserve refers to the strength and/or more flexibility of neural networks that have the potential to explain the difference in individual susceptibility to decline, whether from aging or disease. With Cognitive Reserve, the brain can withstand more damage before crossing the line of functional impairment to clinical diagnosis. The personal and societal implications of Cognitive Reserve are enormous. Everyone wants to stay as functional as possible for as long as possible. And families want as much extra time with their loved ones as possible. For society, even a 1-year delay in symptom onset would result in 11.8 million fewer diagnoses worldwide by 2050.
NEUROGENESIS AND NEUROPLASTICITY
Every day, through a process called neurogenesis, thousands of new neurons are produced in the hippocampus, which is the brain structure central to memory and learning. However, up to half of these neurons will die in 1-2 weeks if they are not nurtured, stimulated, and brought into networks. Neuroplasticity is the term used to describe this shaping of the brain; the flow of neurons, their connection to networks, and the strengthening of those networks. It is this dynamic process that builds Cognitive Reserve. Fortunately, this process is extremely responsive to forces in the environment including lifestyle behaviors, so individuals can play an active role in their cognitive destiny.
Physical activity, mental engagement, and diet have been extensively researched, and the effects of positive and negative lifestyle on brain health are established, even for the extreme case of AD. “Individuals who lead mentally stimulating lives, through education, occupation and leisure activities, have reduced risk of developing Alzheimer’s. “Studies suggest that they have 35–40% less risk of manifesting the disease.…Even late-stage interventions hold promise to boost cognitive reserve and thus reduce the prevalence of Alzheimer’s disease and other age-related problems”. (Stern)
NEUROGENESIS AND NEUROPLASTICITY
Brain Reserves
Summary
Physical Exercise
Physical Exercise has positive effects on the anatomy, physiology and function of your brain. It can increase the size of the brain, especially in the hippocampus (the memory center), reduce the number and size of age-related holes in grey matter and slow and even halt degeneration in brain areas particularly those vulnerable to Alzheimer’s disease.
Cognitive Stimulation
Physical Exercise has positive effects on the anatomy, physiology and function of your brain. It can increase the size of the brain, especially in the hippocampus (the memory center), reduce the number and size of age-related holes in grey matter and slow and even halt degeneration in brain areas particularly those vulnerable to Alzheimer’s disease.
Stress Management
Some stress is beneficial in our daily lives, such as energizing us before a big presentation. However, most of us have trouble regulating this stress response and could benefit from better managing stress through breathing, meditation and some specific workouts.
Nutrition
What you put into your body can also impact how your brain functions. At Activate, we suggest the MIND Diet for our Members – it focuses on consuming more foods found in 10 brain healthy food groups (e.g., such as fish, vegetables, and nuts) and fewer foods found in 5 unhealthy food groups (e.g., red meat and fried foods).