The World Federation of Neurology (WFN), supported by its 124 national neurological member societies, announced the theme for World Brain Day 2024 as Brain Health and Prevention. Held on July 22 this year, the goal is to raise critical awareness to prevent brain disease across the globe. Factors such as injury, mood disorders, age-related changes in the brain, substance abuse, and diseases affect cognitive health. Evidence indicates that there are potentially modifiable lifestyle factors, including physical activity, diet, sleep, and cognitive and social engagement, which may improve declining cognitive function. In line with the message of Prof. Wolfgang Grisold, President of WFN, we share ways (and supporting evidence!) that individuals and communities worldwide actively cultivate a culture of prevention for neurological diseases.

Read on, and we hope this article sparks an idea in you to find solutions to retain the optimal cognitive capacity of different target populations through research and to create a fun-filled brain health-promoting program in your community! 

 

Enhancing Brain Health Through Physical Activity

Engaging in regular physical activity is a crucial component of maintaining and enhancing brain health. Research shows that exercise not only improves physical fitness but also has a significant positive impact on cognitive function. Activities such as walking, especially when combined with cognitive challenges, can reduce the risk of cognitive decline, improve memory, and boost overall mental well-being. By incorporating physical activity into daily routines, individuals can support their brain health and prevent neurological diseases. Below, we list a few examples of how physical activity can be tailored to enhance cognitive well-being.

Walking & the Aging Population

Research indicates that physical activity can enhance cognitive functioning and reduce the risk of cognitive decline, which is crucial for maintaining brain health. In older adults, studies have shown that physical activity programs with cognitive challenges enhance the benefits on cognition. A recent study evaluated the acceptability and feasibility of a cognitively enriched walking program for adults over 65, discovering key considerations for such programs. For those interested in developing a walking program, ensure that participants are sufficiently challenged cognitively and physically, be aware that social interaction is an important motivator, and that cognitive tasks should reflect daily life.

 

The Chicken or the Egg of Walking

While the link between physical activity and the mental health of older adults has been established, cognitive fatigue is also a well-studied barrier to brisk walking. A recent study investigated the role of humorous intervention messages as a strategy to motivate cognitively fatigued individuals to walk. It found that humorous intervention messages and positive changes in perceptions of self-control within a cognitively fatigued sample suggest that mobile apps promoting brisk walking should integrate customized message strategies injected with humor to motivate their users, thereby supporting better brain health. 

 

Walk a Doc

A national walking program, Walk with a Doc (WWaD), allows medical professionals to deliver a short health talk before walking with patients and community members. A mixed-methods study of a WWaD program in New York with participants ranging from 23 to 98 years old adds to the growing body of evidence supporting the value of walking groups as an effective way to collaborate to encourage sustainable, healthy behavior, which is essential for maintaining cognitive well-being.

 

Tips for Enhancing Brain Health Through Physical Activity:

1. Incorporate Cognitive Challenges: Combine physical exercises with cognitive tasks, such as following complex dance routines or playing sports that require strategy and quick thinking. This dual approach can maximize cognitive benefits.
2. Stay Consistent: Aim for at least 150 minutes of moderate-intensity aerobic activity, like brisk walking, every week. Consistency is key to reaping the long-term benefits for brain health.
3. Socialize While Exercising: Join group exercise classes or walking groups to stay motivated and benefit from social interactions, which can further enhance mental well-being.
4. Vary Your Routine: Mix different types of exercises to keep things interesting and engage various parts of your brain. For example, combine aerobic exercises with strength training and flexibility exercises.
5. Set Realistic Goals: Start with achievable goals and gradually increase the intensity and duration of your workouts. Setting realistic goals can help maintain motivation and prevent burnout.
6. Use Technology: Utilize fitness apps and wearable devices to track your progress and stay motivated. Some apps also offer cognitive challenges and social features to enhance your exercise routine.
7. Enjoy Nature: Exercise outdoors in natural settings when possible. Activities like hiking or cycling in parks can boost your mood and cognitive function through exposure to nature.
8. Stay Hydrated and Eat Well: Support your physical activity with proper nutrition and hydration. Eating a balanced diet rich in antioxidants, healthy fats, and essential nutrients can further support brain health.

 

The Importance of Sleep for Brain Health

Physical activity and sleep are key factors associated with cognitive function and dementia risk; however, the influence of the two factors in combination on cognitive aging is less explored. A study examined the associations of such combinations. It concluded that the cognitive benefit from more frequent, higher-intensity physical activity was insufficient to offset the more rapid cognitive decline from a lack of sleep.

Poor-quality sleep may temporarily impair cognitive function if infrequent and, if sustained over time, may elevate the risk of cognitive decline or dementia later in life. A meta-analysis found that individuals with sleep problems have approximately 1.5 times higher risk of Alzheimer’s disease (AD). About 15% of cases might be preventable with interventions to reduce or treat sleep problems.

 

Tips for the Importance of Sleep for Brain Health:

1. Maintain a Regular Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends, to regulate your body’s internal clock.
2. Create a Restful Environment: Ensure your bedroom is dark, quiet, and cool. Consider using earplugs, an eye mask, or a white noise machine if needed.
3. Limit Screen Time Before Bed: Reduce exposure to screens and blue light from phones, tablets, and computers at least an hour before bedtime.
4. Establish a Bedtime Routine: Develop a calming pre-sleep routine, such as reading, meditating, or taking a warm bath to signal your body it’s time to wind down.
5. Avoid Stimulants: Limit caffeine and nicotine intake, especially in the afternoon and evening, as they can interfere with sleep.
6. Be Mindful of Food and Drink: Avoid large meals, alcohol, and sugary foods close to bedtime, as they can disrupt sleep patterns.
7. Exercise Regularly: Engage in regular physical activity, but try to complete workouts at least a few hours before bedtime to avoid being too energized to sleep.
8. Manage Stress: Practice relaxation techniques like deep breathing, progressive muscle relaxation, or yoga to reduce stress and improve sleep quality.

 

Group Activities for Cognitive Well-being

Engaging in group activities can significantly enhance cognitive well-being, providing social interaction and mental stimulation that are essential for brain health. Group exercises, intergenerational programs, and shared activities not only promote physical fitness but also foster a sense of community and emotional support. These activities can help mitigate feelings of isolation, boost mood, and improve cognitive function. Below, we list a few examples of group activities that can be particularly beneficial for cognitive well-being.

 

Group Exercise 

Recognizing that physical activity is critical for older adults’ physical and mental health, a qualitative study on group exercise aimed to capture the motivators and barriers to engaging in physical activity. Key motivators included perceived physical and mental health improvements and positive social influences. They observed health deterioration in others, while barriers included existing health conditions, fear of getting hurt, and negative social influences.

Ideas for Group Exercises:

1. Yoga Classes: Yoga offers a range of physical and mental benefits, including improved flexibility, strength, and relaxation. Many community centers and gyms offer classes specifically tailored for older adults.
2. Dance Classes: Join a dance class such as ballroom, line dancing, or Zumba. Dancing is a fun way to stay active, improve coordination, and enjoy social interactions.
3. Water Aerobics: Water aerobics classes are low-impact and ideal for individuals with joint issues. These classes can improve cardiovascular health, strength, and flexibility.
4. Walking Groups: Participate in a local walking group. Walking is a simple yet effective exercise that can be enhanced with social interaction and outdoor settings.
5. Tai Chi: Tai Chi is a gentle form of exercise that helps with balance, flexibility, and mental focus. It is particularly beneficial for older adults and is often offered in community centers.
6. Strength Training Classes: Engage in group strength training sessions that use weights or resistance bands. These classes help build muscle mass, improve bone density, and enhance overall strength.
7. Cycling Clubs: Join a cycling club that organizes regular rides. Cycling is an excellent cardiovascular workout and can be a great way to explore new areas with others.
8. Hiking Groups: If you enjoy the outdoors, consider joining a hiking group. Hiking provides a full-body workout and the opportunity to connect with nature and fellow hikers.
9. Pilates Classes: Pilates focuses on core strength, flexibility, and balance. Many gyms offer classes that cater to various fitness levels.
10. Sports Teams: Join a local sports team such as tennis, pickleball, or softball. Playing team sports can boost physical health and provide a sense of camaraderie.

 

Intergenerational Exercise Program 

Intergenerational programs are a novel approach to addressing frailty, social isolation, and physical decline. A recent Australian study tested a program between community-living older adults and preschool children and found it feasible and acceptable to older adults. A follow-up study to test the efficacy of such programs is pending.

Ideas for Intergenerational Exercise Programs:

1. Walking Buddies: Pair older adults with young children for regular walks in the park or around the neighborhood. This activity promotes physical exercise and allows for storytelling and knowledge sharing.
2. Gardening Together: Create a community garden where older adults and children can plant, water, and harvest together. Gardening provides physical activity and a sense of accomplishment.
3. Dance Parties: Organize dance sessions with simple, fun dance routines that both older adults and children can enjoy. Music and movement help improve mood and physical fitness.
4. Yoga for All Ages: Host yoga classes designed for both seniors and kids, focusing on gentle stretches and breathing exercises that benefit both age groups.
5. Interactive Games: Play games that require physical movement, such as balloon volleyball, relay races, or scavenger hunts. These activities encourage teamwork and active play.

  

Family Travel 

Family travel offers a unique opportunity for older adults to engage in meaningful social interactions and experience new environments, which are both beneficial for cognitive well-being. Researchers in China explored the effect of family travel on older adults’ sense of well-being and examined generational interaction, optimistic emotion, and psychological resilience. They concluded that in addition to improving the psychological resilience of older adults, family travel boosts their psychological state and emotional well-being. Traveling with family can stimulate mental faculties through planning, navigating new locations, and engaging in conversations, all of which can help maintain cognitive function. Additionally, the emotional bonds strengthened during family trips can reduce stress and enhance mood, contributing to overall brain health. By fostering generational connections and creating positive, shared memories, family travel can play a vital role in promoting cognitive resilience and well-being in older adults.

Ideas for Family Travel:

1. Heritage Trips: Plan trips to places that are significant to the family’s history, such as ancestral homes or countries of origin. These trips can provide educational opportunities and strengthen family bonds.
2. Cultural Excursions: Visit museums, historical sites, or cultural festivals together. These outings offer learning experiences and promote cognitive engagement.
3. Nature Retreats: Spend time in national parks or nature reserves where the family can hike, bird-watch, or camp together. Nature retreats provide physical activity and a serene environment for relaxation and bonding.
4. Beach Vacations: Choose beach destinations where family members can enjoy swimming, beach games, and relaxing walks along the shore. The beach setting offers a variety of activities for all ages.
5. Cruise Adventures: Consider a family cruise that offers activities for different age groups, from kids’ clubs to senior activities. Cruises provide a controlled environment with plenty of entertainment and dining options.
6. Road Trips: Plan road trips with interesting stops along the way, such as scenic routes, landmarks, and local attractions. Road trips offer flexibility and opportunities for spontaneous adventures.
7. Theme Park Visits: Visit theme parks that cater to all ages. Many parks have areas designed for younger children, thrill rides for teenagers, and relaxing attractions for older adults.
8. Farm Stays: Experience rural life with farm stays where the family can participate in activities like feeding animals, gardening, and learning about sustainable living.
9. City Tours: Explore new cities together, taking guided tours that provide historical and cultural insights. Urban exploration can be both educational and exciting.
10. Wellness Retreats: Choose wellness retreats that offer activities like yoga, meditation, and spa treatments, providing relaxation and health benefits for the entire family.

 

1. Live Streamed Classes: Participate in live-streamed exercise classes, such as yoga, Pilates, or aerobics, where instructors can provide real-time feedback and encouragement. This can help maintain a sense of community and accountability.
2. Interactive Fitness Apps: Utilize fitness apps that offer personalized workout plans and track progress. Many apps also include social features where users can connect with friends, join challenges, and share their achievements.
3. On-Demand Exercise Videos: Access a library of on-demand exercise videos that cater to different fitness levels and interests. Options can range from strength training and cardio to dance and stretching routines.
4. Online Dance Classes: Join online dance classes that cover various styles, from ballroom to Zumba. Dancing is a fun way to stay active and improve coordination, balance, and flexibility.
5. Virtual Personal Training: Engage with a virtual personal trainer who can design customized workout plans and provide one-on-one coaching via video calls. This personalized approach can help address specific fitness goals and limitations.

 

Nutrition for Better Brain Health

Studies indicate that low-fat diets are protective against cognitive decline, while micronutrients like B group vitamins, iron, and many polyphenols contribute to cognitive health. Diets such as the Mediterranean, Nordic, DASH, and MIND are particularly effective in lowering the risk of cognitive decline and dementia. These diets emphasize the consumption of fruits, vegetables, whole grains, nuts, and lean proteins while minimizing red meat, processed foods, and added sugars. Additionally, researchers have studied the gut microbiome and generated data on the beneficial effects of dietary fibers and probiotics on brain function. A healthy gut microbiome can reduce inflammation and support brain health. Findings from a life course approach to nutrition and cognitive health suggest that preventive approaches are required for target populations in their 40s and 50s, long before they develop dementia. Incorporating these dietary habits early can build a strong foundation for long-term cognitive health.

Tips for Nutrition:

1. Adopt a Mediterranean Diet: Focus on plant-based foods, healthy fats like olive oil, and lean proteins like fish.
2. Increase Fiber Intake: Incorporate more fruits, vegetables, and whole grains to support gut health.
3. Stay Hydrated: Adequate water intake is crucial for overall health, including brain function.
4. Limit Processed Foods: Reduce consumption of foods high in added sugars, unhealthy fats, and preservatives.

 

Mindfulness for Cognitive Enhancement

Mindfulness-based interventions improve cognition and emotion regulation. Past studies have discovered functional brain changes, and a recent study found that mindfulness interventions improve self-reported mindfulness measures and brain functional reconfiguration efficiency under certain conditions. Practicing mindfulness can reduce stress, enhance focus, and improve emotional resilience, all of which are beneficial for cognitive health. Regular mindfulness practice can lead to better memory, attention, and problem-solving skills.

Tips for Mindfulness:

1. Daily Practice: Dedicate a few minutes each day to mindfulness exercises, such as deep breathing or meditation.
2. Mindful Activities: Engage in activities like mindful walking or eating, where you focus fully on the present moment.
3. Use Apps: Utilize mindfulness apps to guide your practice and track your progress.
4. Join a Group: Consider joining a mindfulness group or class to stay motivated and learn new techniques.

 

Music Therapy 

There is growing interest in music interventions to improve cognition and behavioral symptoms in patients with Alzheimer’s Disease (AD). A systematic literature review of studies, including those from Europe, Asia, and the U.S., showed improved cognitive functions in patients after music therapy, with a more significant effect when participants were involved in music-making. Another review, where a significant number of included studies were conducted in Taiwan, demonstrates that music therapy can contribute to treatment for patients with dementia, as patients experience improved cognitive function. Music therapy can enhance memory, reduce agitation, and improve mood in patients with cognitive impairments.

Tips for Music Therapy:

1. Engage in Music-Making: Activities like singing or playing an instrument can provide cognitive benefits.
2. Listen to Favorite Tunes: Listening to familiar and beloved music can evoke positive emotions and memories.
3. Incorporate Music into Daily Routine: Use music during daily activities to boost mood and engagement.
4. Attend Music Therapy Sessions: Seek professional music therapy sessions tailored to individual needs.

 

Animal-Assisted Therapy 

A cohort study on pet ownership found that having a pet was associated with slower rates of decline in verbal memory and fluency in older adults living alone. In a care home setting, the presence of animals can significantly impact the health and well-being of residents. Another review of the effect of support animals on the well-being of healthcare staff suggests that animal-assisted activity benefits healthcare staff as well. Interaction with animals can reduce stress, lower blood pressure, and provide companionship, all of which are beneficial for cognitive health.

Tips for Animal-Assisted Therapy:

1. Pet Ownership: Consider adopting a pet if circumstances allow, as daily interaction can be beneficial.
2. Animal Visits: Participate in or organize animal visitation programs in care settings.
3. Therapy Animals: Look into therapy animals trained to provide comfort and support in healthcare environments.
4. Volunteering: Volunteer with animal-assisted therapy programs to experience the benefits firsthand.

 

Urban Forest Parks 

Studies have demonstrated that living in urban areas may affect mental health, especially for older adults. Given that the world population is increasingly living in urban settings, a study was conducted on using urban forest parks to improve human-nature relations and cognitive ability in older adults. The researchers concluded that using urban forest parks to improve social relations, education, and physical activity in older adults can improve their cognitive ability. Exposure to nature can reduce stress, enhance mood, and provide opportunities for physical exercise, all of which support brain health.

Tips for Urban Forest Parks:

1. Regular Visits: Spend time in urban forest parks regularly to enjoy the benefits of nature.
2. Social Activities: Engage in group activities like walking clubs or outdoor fitness classes in these parks.
3. Educational Programs: Participate in or organize educational programs about the environment and nature.
4. Mindfulness in Nature: Practice mindfulness exercises like meditation or yoga in a natural setting to enhance the benefits.

 

If you’re interested in further exploring the complexity of the human brain, check out our article on recent discoveries in neuroscience.  

 

Conclusion

Promoting brain health is essential for maintaining cognitive well-being and preventing neurological diseases. By adopting healthy lifestyle changes, such as engaging in regular physical activity, improving nutrition, practicing mindfulness, and participating in therapeutic activities like music therapy and animal-assisted therapy, individuals can enhance their cognitive function and overall brain health. Group activities, including family travel and online exercise programs, further support mental and emotional resilience, fostering a holistic approach to brain health.

As we look forward to World Brain Day 2024, themed “Brain Health and Prevention,” it’s an opportune moment to raise awareness and take proactive steps toward preventing brain diseases. Organized by the World Federation of Neurology (WFN), this global event emphasizes the importance of preventive measures and lifestyle changes that contribute to cognitive well-being. Let’s use this day as a catalyst to cultivate a culture of prevention, engage in brain-boosting activities, and support our communities in promoting brain health and clinical research in neuroscience!

Join us in celebrating World Brain Day 2024 on July 22, and let’s work together to create a healthier future for our brains!

 

TFS is Your Global CRO Partner in Neuroscience! 

TFS HealthScience is a global, mid-size contract research organization (CRO) headquartered in Sweden. TFS’s Neuroscience department provides full-service support to clients from early phase through Phase III, post-authorization, and real-world (RWE) studies. Our global operations teams are experienced in the unique challenges of neurology, psychiatry, CNS, and pain studies. We partner with clients to deliver tailored solutions that match their needs when and where they need them.

TFS has broad experience across a range of neuroscience indications and is present in over 3,000 sites. We have worked with more than 60 clients on over 335 trials in over 30 countries involving over 39,000 patients. Read more about TFS’s expertise in neuroscience. We have the right people and the right solutions to help you on your path to success.

Visit the TFS Neuroscience CRO website to learn more, or connect with a TFS representative here!