I’m fascinated by the relationship my brain has with my habits and behaviors. This vital organ is in charge of my thoughts, feelings, and behaviors, and most (if not all) of the things I do have a direct impact on it. Many habits and behaviors help my brain build cognitive reserve, the capacity to sustain its function despite eventually encountering an obstacle such as brain disease, injuries, or trauma. Cognitive reserve is when I have plans B, C, and D in place in case plan A fails. And it often does.
In the 1980s,
scientists noticed that during autopsies some individuals’ brains showed characteristics
of Alzheimer's disease, but the individuals didn't have a history of dementia.
Further investigation showed that those people had built a lifetime of brain-power
“reserve” that allowed their brains to function properly, despite the damage.
The question then became: “What factors can help someone build cognitive
reserve?” Many of the evidence-based recommendations overlap with strategies
associated with Total Force
Fitness (TFF)—a framework that helps Service Members optimize and sustain their performance and wellness.
Challenge your
brain
All your years of
education make up the number-one contributor to cognitive reserve. The more you
use your brain, the stronger and more efficient it becomes. The good news is
that you don't need to go back to school. Instead, you can challenge your brain
by engaging with other activities that also help build cognitive reserve.
Learn a new
language. Language is a complex function that recruits
multiple brain regions at the same time. As you listen to new words, your brain
starts to search for meaning and instantly builds your personal understanding
of the information. When you speak 2 or more languages, your brain needs to
work twice as hard to understand the incoming information.
Learn how to play
an instrument. Music engages different parts of the brain at
the same time. You might not realize it, but even if you already play an
instrument, it requires a lot from your brain. To play a few musical notes
correctly, you need to read the score, identify the note, move your fingers in
the right position, make the sound, and listen to make sure you played the
correct note. It's no wonder a lot of people never learn how to play a musical
instrument.
Learn a new hobby. Hobbies are among my favorite ways to challenge my brain, so I make time
to invest in them. Throughout the years, I have learned woodworking, sewing,
and, more recently, photography. Getting where I want to be with this latest
hobby is taking some time because I don't have the creative eyes to come up
with interesting compositions. But it's not a problem because, when I exercise
my creativity, it also helps build cognitive reserve. So, whatever interests
you, give it a try.
Learn anything new. You don't need to go back to school to continue to learn. Just identify
a topic of interest and pursue the knowledge. Check your local library, take
non-credit courses, take online classes, talk to friends who are experts, and seek
out opportunities to talk about what you are learning. Allow your brain the
opportunity to sort out the incoming information and make new connections to
solidify your new knowledge.
Teach something. When I teach, I try to come up with alternative perspectives. The topic
or concept might be obvious to me, but complex to someone else. As a mom of 2
young kids, I frequently need to take a step back to process a difficult
concept and explain it in a way that’s easy for them. Teaching moments such as
these are excellent ways to build cognitive reserve.
Read. Read a lot! Read fiction, non-fiction, science, magazines, newspapers,
and HPRC articles.
Take notes, connect with what you read, process the information, and talk about
it with someone else. Every time you learn something new, your brain makes new
connections, which is the basis of cognitive reserve.
Do things in a
different way. Break your automatic ways of doing things and
add some decision-making to the process. Take an alternative route to get to
that familiar place. Use a map instead of GPS (this is a tough one for some
people). Rearrange the order of tasks in your routine. Use your non-dominant
hand more often. Get as creative as you want, but be intentional about making
things a little harder for your brain.
Move your body
Exercise is one of the many TFF strategies that contribute
to cognitive reserve. When you have an active lifestyle, your brain increases
the production of a chemical called brain-derived neurotrophic factors
(BDNF). BDNF helps brain cells form new connections and keeps those cells
alive. More connections between brain cells mean more cognitive
reserve.
Physical activity,
especially certain types of activities that require learning, also help build cognitive
reserve. After I added regular
exercise to my daily routine, I tried out different types of
physical activity. Recently, I decided to try a step class at my local gym. My
first time was a complete disaster. I couldn’t follow the intricate
choreography, no matter how hard I tried. I decided that mastering this class
was an excellent way to not only get my heart pumping but also challenge my
brain. With time, I overcame the frustration that comes with learning, I moved
my body, and I built cognitive reserve. And yes, I got better with the
choreography. So look for for ways to exercise your body and brain at the same
time.
Eat nutritious food
Nutrients from your
food support brain function in many different ways. For cognitive reserve,
antioxidants are particularly important. Some examples of antioxidant-rich
foods and beverages include berries, grapes, dark chocolate, coffee, and tea.
Normal brain function results in the production of free radicals, reactive
molecules that can destroy DNA and other structures in the brain cells.
Antioxidants can neutralize free radicals and protect brain cells from damage
and death. This can prevent the loss of brain cells, which is an effective way
to contribute to cognitive reserve in the long run.
Be part of a community
Social engagement can also
help you build cognitive reserve. A supportive community can positively impact your
brain and improve its function. The secret is to belong to a
community where you have the opportunity to receive and offer support. The
cognitive challenge associated with building relationships, solving conflicts, and strengthening bonds contributes to a stronger brain.
Be intentional and consistent with your strategy to build cognitive reserve. Don’t get discouraged if you don’t notice substantial changes immediately. It takes time to see the results of your daily choices on your performance and wellness. Building cognitive resilience pays off in the end. It helps your brain sustain its function even in the face of disease, injury, trauma, or chronic stress.
