Staying mentally fit is an important goal for many of us. The renowned brain researcher and learning expert Martin Korte is the author of numerous specialist publications and books on the subject of "brain research." We asked him what you can do for your brain fitness. The neurobiologist has good news for us: It is never too late to do something for your mental fitness, even in old age.
MEDICOM: How do we keep ourselves mentally fit?
Brain researcher Korte: A balanced diet is helpful for the brain. In particular, unsaturated fatty acids, such as in the Mediterranean diet, where you eat a diet rich in fish and plenty of vegetables. A moderate alcohol consumption at most, regular exercise, and avoiding nicotine are also important. This keeps the brain fit for a long time.
MEDICOM: You mention the topic of nutrition. Are there brain-friendly nutrients?
Brain researcher Korte: Above all, it is vitamin B6, B12, and folic acid that have a positive effect on certain subtypes of nerve cells. Particularly with the diet of older people, one can often observe that they are no longer eating optimally in terms of these vitamins. Here, it is worth considering achieving an adequate supply of these vitamins through dietary supplements or tablets. If there is a deficit in this regard, it can accelerate the decline of certain subtypes of nerve cells. This is because these vitamins promote the function of nerve cells.
Learning, Running, Loving
MEDICOM: In your book "Fit im Kopf" (Fit in the Head), you write that three things are very important for older people: learning, running, and loving. Can you explain that?
Brain researcher Korte: Learning plays an important role because it promotes one of the brain regions that is very strongly affected by aging: the hippocampus. It is very important for memory functions. This is the only area in humans where new nerve cells can still be created. Nerve cells are created under two conditions: when you learn something and when you move. This means that you can make up for some of the loss of nerve cells by learning something new and by moving.
This brings us to the second point: running. Regular physical activity leads to the release of growth factors that make muscles grow. These also travel to the brain and stimulate the formation of new nerve cells. In addition, blood circulation in the brain is improved, which is important for its performance. The degree of networking between nerve cells also improves. One nerve cell can have 10,000 contacts with other nerve cells. Even if we lose nerve cells, the existing nerve cells can more than compensate for this loss by better networking with one another. This is supported by running.
Social contacts keep you mentally fit
MEDICOM: And what does the third aspect mean: loving?
Brain researcher Korte: This primarily refers to social contacts. It has been found that people age more slowly if they have a rich social network. This is explained by the fact that those who are socially active move around because they visit their friends. Furthermore, it is a great mental challenge to communicate with other people, verbally and non-verbally. You have to know, store, and retrieve a lot about other people. Every time you come into contact with others, the amount of information is retrieved again. Similar to learning, this is a huge training program for the brain. Social isolation causes the brain to age the fastest.
Does a conscious lifestyle protect against age-related diseases?
MEDICOM: Is someone who has been mentally active throughout their life and remains so in old age less affected by Alzheimer's or Parkinson's? Brain researcher Korte: The biggest risk factor for neurodegenerative diseases is aging itself. Alongside genetic predisposition and personal fate, lifestyle plays an important role. For example, people develop Alzheimer's significantly later—up to seven years later—if they have incorporated the concepts of learning, running, and loving into their lives. That is, if they exercise, learn, and maintain social contacts. However, it must also be said here that lifestyle plays a decisive role in terms of when the disease occurs, but it does not prevent it.
- You can listen to brain researcher Martin Korte in another interview on the podcast here.
- Find out more about vitamin B6 and vitamin B12 here.
- Are you interested in mental products? Click here.
