Albert Einstein used to say that “the mind It’s like a parachute. “It only works if we have it open”. This is what scientific advances have made in terms of cognitive development and neuroscience. In recent years, specialists have confirmed that aging does not necessarily mean mental decline, that it is preventable for older people to suffer from dementia, that brain plasticity allows them to continue learning throughout their lives, and that brain function can change with age, but not necessarily in a negative way.
Coral Sanfeliu Pujol, Trained in biology, she concentrated from the beginning of her career on the brain. Today he directs the Neurodegeneration and Aging Group at the Barcelona Biomedical Research Institute. Among his latest areas of study, he has focused on analyzing the value of movement for the brain. His research debunks some myths about exercise and the brain. “In these two decades we have experienced an explosion of knowledge on the molecular and functional structure of the brain and how it evolves throughout life. A decisive factor has been the appearance of new molecular analysis and neuroimaging technologies that have made it possible to study the activity of neurons and neuronal circuits in health and disease conditions in humans and in animal models,” he says exclusively.
–What else has changed?
–The study of cellular aging has been deepened and the main processes that lead to the loss of functions of organs and tissues have been defined. This has been possible due to new technologies in the study of genes, proteins, cellular organelles, communication between cells, etc. There is also more knowledge of the health problems that increase the risk of this pathological aging.
–What are the myths that are maintained?
–One of the most ingrained is that we only use 10% of the brain. This misconception is associated with the possibility of having superintelligence or paranormal psychic powers if 100% of the brain could be activated. Certainly, there are areas with specialized neural circuits in various functions such as memory, emotions, vision, movement, food intake, etc., that are activated appropriately, but the entire brain is connected and acts together 24 hours a day. Another myth is that we use one brain hemisphere more than the other. And continue with the false belief that The logical and methodical personality derives from the use of the left hemisphere, and the creative and artistic personality from the use of the right.. These purported distinctions have also been linked to differences between the brains of men and women. The two hemispheres are strongly connected by the fiber bundles of the corpus callosum and act together. There are no notable anatomical or functional differences between the brains of men and women. Studies with functional magnetic resonance imaging have demonstrated the falsehood of these myths about brain functioning.
–What can you tell me about the “Mozart effect”?
–It is very laudable that we want our children to develop their cognitive abilities to the maximum. An initial study with high school students described better transient spatial reasoning after 10 minutes of listening to a sonata by this musician. This fueled the idea that listening to Mozart makes you smart, which has not subsequently been confirmed. The reality is that whether in babies or schoolchildren, There is no evidence that listening to classical music favors the development of your intelligence. Instead, learn to play an instrument if it is going to provide them with cognitive benefits.
–Is the idea that the first three years of life are crucial for the development of cognitive functions true?
–It is true that the establishment of neuronal connections and remodeling of circuits in response to external stimuli, what we know as neuronal plasticity, is greater in the first years. However, Abstract thinking is not yet formed and babies must be allowed to explore the world through affection, play and sensory reality.
–Is it real that between the ages of 20 and 30 the progressive loss of neurons begins?
–It’s false. Although from that decade onwards, which is the period of maximum brain fullness, there is a loss of neurons in some circuits, this does not affect brain functions. At the age of 90, it is estimated that we will lose 10% of the approximate total of 86 billion neurons that we have in our brain, which is insignificant. Also false is the myth that old people do not learn.. It will cost more because the brain machinery is not optimized in neurotransmitter dynamics, cerebrovascular blood flow, sensory capabilities, etc. However, Plasticity in the connections between neurons is maintained in old age. Another factor of brain plasticity that is conserved is adult neurogenesis, although we still have many questions about these new neurons. We know that they are generated in small numbers in some areas of the brain and are involved in learning functions, among others.
–We must exercise, shop, cook and, in addition, we have a work day of more than eight hours… How do we go about investing in our health?
–All physical activity contributes to maintaining a healthy brain, especially if it also requires attention, coordination and decision making. Shopping, cooking and other household tasks are aerobic activities, and at some point of strength, of light to moderate intensity that have a positive effect on health. In a workday that requires sitting, you should try to stand up every two or three hours, move for a few minutes and at the end of the day do approximately an hour of physical activity. This may involve daily household chores at a somewhat intense pace, above the effort involved in a walk. You can also walk or bike to work and take the stairs instead of the elevator. It all adds up if it is done in minimum intervals of 10 minutes and moderate intensity.
–And also sport?
–It is recommended Practice some sport for one hour a week, preferably aerobic, and combine it with strength exercises. Each one enhances different brain functions. If the practice is in a team or company, a bonus of social relationships is added. Good news for those of us who spend a large part of the day working with a computer: A cognitively active sedentary lifestyle is not as harmful as a passive one in front of a screen.
–Smart watches have set the limit of 10,000 steps a day for us and many of us have jumped on that tide. It’s right?
–It is because it helps you stay active, but without becoming an obsession. Physical exercise is the best non-pharmacological therapy known to maintain physical and mental health. Between 8 and 10 thousand steps is a good daily mark. Brain benefits start with lower activities. In various studies it has been shown that there is less decline in memory and other cognitive responses with only about 4 thousand steps a day. The benefits increase progressively with more exercise. However, around 10,000 steps there is a turning point after which the brain benefits are lost.
–What condition do we pay little attention to, but it has an important impact on brain aging?
–The human brain evolved for thousands of years doing physical exercise with hunting, living in family units to help it survive, and in close contact with nature. Modern life is very different and leads us to accelerated brain aging without realizing it. A sedentary lifestyle increases the risk of suffering from a number of diseases and is the fourth cause of death in the world. Above all, we must avoid long hours sitting passively in front of the television. The urban environment is a source of stress due to excess noise, overpopulation and environmental pollution.. Social isolation is enhanced, especially in the elderly who may have problems getting around and making new friends. Stress and isolation will cause mental disturbances and brain deterioration.
–When the deterioration process has already begun, can anything be done to stop it?
–The brain deterioration of normal aging is not a disease. In this case, these are minor dysfunctions. Following appropriate lifestyles and adding cognitive stimulation, which can be any hobby that requires mental effort, will be enough to slow the decline. However, when a neurodegenerative disease, neuronal death and loss of brain functions is triggered, the process is irreparable.
