The best exercise to keep your brain young

What you will learn today:

1. Why evolution never got rid of sleep

2. Facts about the brain

3. The best foods to improve cognitive function

4. 5 exercises to do with your kids to ensure their brain develops optimally

Good morning from Abu Dhabi,

This weekend we hosted the first ever FAB Cycling Festival. 

What a tremendous success! More than 4,000 people came with their families, learned to cycle, and spent time exercising outdoors.

As you can imagine, I was a bit nervous, and that affected my sleep. When you are nervous, cortisol rises, and because this hormone competes with melatonin and other sleep-inducing hormones, it is harder to sleep.

The first night I slept half of what I normally would. I realized the next day the importance of sleep not only towards overall energy levels but also cognitive function. I couldn’t add 2+2 together.

There has to be a reason why evolution has made sleep non-negotiable and didn’t get rid of it via natural selection, right? Well, there are many reasons, physiological and also cognitive, which we will cover today.

Here are 5 facts you MUST know about the brain:

1. The brain is the CEO of the body.

2. The brain feeds from oxygen, glucose, and fatty acids.

3. The brain needs fuel and activation.

4. If you don’t use neurons, you lose them. For the brain to be healthy, it needs activation.

5. Brain parts interconnect and speak to each other to facilitate movement.

The best exercise to keep your brain young is movement. This is the maximum activator of the brain, whether it's strength training or cardiovascular exercise. Fact: cardiovascular exercise is exponentially more important for your brain than it is for your heart.

Now, let’s discuss a bit of “Neuroanatomy” to understand how we can improve our cognitive function.

We want to work on our Cerebellum (also known as the mini brain) - Why?

1. The brain requires two things to stay alive: fuel and activation.

2. Where do we activate? The more specific you are, the better, especially when it comes to sports performance.

3. Our cerebellum comprises 10% of the brain but contains more than 50% of the neurons in the brain.

4. The activity is always very high.

5. It controls our posture, balance, and coordination.

6. There are right and left halves of the cerebellum.

What exercise can we do to wake up underachieving neurons?

Brush your teeth with the opposite hand (unnatural) while standing on the other leg. This has proven to improve balance scores and wake up underactive neurons.

Best foods to improve cognitive function (according to Harvard):

1. Leafy greens like kale, spinach, and broccoli are packed with brain-boosting nutrients like vitamin K and folate, potentially slowing cognitive decline.

2. Opt for low-mercury fatty fish like salmon and cod at least twice a week for their omega-3 fatty acids, which may reduce Alzheimer's-related proteins in the brain. If fish isn't your thing, consider omega-3 supplements or alternatives like flaxseeds and walnuts.

3. Berries rich in flavonoids could enhance memory; a Harvard study found regular consumption delayed memory decline in women.

4. Your daily caffeine fix from tea or coffee could sharpen mental function and enhance memory, as indicated by various studies.

5. Snack on walnuts for a brain boost; they're rich in ALA, an omega-3 fatty acid linked to improved cognitive function and heart health.

Why should we be doing specific exercises with our kids?

Kids move much less, and screen time affects brain development negatively, affecting their Vestibular system.

Here are some exercises you can do with your kids to ensure their brain and vestibular system develop:

1. Rock & Roll: Encourage your child to explore rocking motions early on, whether it's on a yoga ball, balance board, rocking chair, or by swaying to music while standing.

2. Slide Safely: Sliding down a slide fast while sitting upright is a fun spatial activity. Keep your child safe by spotting them with one hand in front and one behind.

3. Upside Down Fun: Prioritize activities that invert your child, like gentle dips, hanging from bars, or trying mini handstands against a wall.

4. Spin Around: Spinning activities, from twirling to using a Frisbee or tire swing, help your child engage their vestibular system.

5. Balance Practice: Help your child improve their balance with activities like walking on a curb, balancing on couch cushions, or trying yoga poses.

Diego Carrete

Chief Executive Officer @ FIT LIFE FZCO

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