The strength and well-being of the brain are vital to a long, healthy life. Yet, proper brain maintenance, including how to sharpen memory and invigorate motor skills, is often overlooked. As we age, it's imperative to exercise the mind as well as the body. And like the body, the brain benefits from a proper diet and healthy lifestyle with limited stress.

Paying attention to the brain early in life can help you recognize and perhaps even ease the symptoms of age-related dementia. The National Institutes of Health estimates that Alzheimer's disease affects more than 10 million people worldwide, making it one of the most common forms of dementia.

Characterized by a progressive loss of brain cells and memory, Alzheimer's is often blamed for middle-aged people's mental stumbles. But misplaced keys and a few forgotten phone numbers aren't necessarily indicative of the disease. They're simply a part of growing older, says Dr. Molly Wagster, program director of the Neuropsychology of Aging Branch at the National Institute on Aging.

"While these things are annoying, it's not a problem for most inpiduals," she says.

"Eventually, they come up with whatever it was they were trying to remember. The problem with Alzheimer's patients is that they can't always retrieve that information."

Wagster adds that "normal" mental lapses include difficulties with learning new tasks, multitasking and remembering details such as names. But hope is certainly not lost. Research suggests that the brain can maintain its brawn as we age. The key, Wagster says, is to use it.

"We used to believe that we were born with all the neurons we will ever have," she says. "Now, research indicates that we are capable of developing new neurons even as we age."

A healthy diet contributes to this "neuro-genesis," Wagster says. Eating fruits and vegetables that are rich in antioxidants, especially blueberries, strawberries and spinach, may help improve cognitive functioning.

Because the brain is made primarily of fat, it's vulnerable to oxidation damage from free radicals —molecules that damage cell membranes and promote aging. Antioxidants, the primary weapon against this process, include vitamins C and E, the mineral selenium and carotenoids, which are found in orange fruits and dark green, leafy vegetables like kale.

Vitamin B is also vital for producing neurotransmitters, which are chemicals that act as messengers between cells in the brain and nervous system.

Perhaps the most promising substances for helping to preserve brain function are omega-3 fatty acids. The American Heart Association recommends that those at risk for cardiovascular disease take omega-3s for heart health, but now researchers are praising their benefits for the brain as well.

Found in fatty, cold-water fish such as salmon, mackerel, sardines and herring, omega-3s are being studied in clinical trials for their use as treatments for depression, bipolar disease, alcoholism, attention-deficit hyperactivity disorder (ADHD) and Alzheimer's disease.

"Research suggests that a greater consumption of fish or omega-3 fatty acids reduces the risk of depression," says Dr. Joseph Hibbeln, chief of the outpatient clinic at the Laboratory of Membrane Biochemistry and Biophysics at the National Institute of Alcohol Abuse and Alcoholism.

Because our bodies don't naturally produce omega-3s, we're entirely dependent on our diets to provide them, Hibbeln says. He suggests eating fish at least three times a week. Because corn and soybean oils contain omega-6 fatty acids, which have been shown to block the body's absorption of omega-3s, he recommends using olive and canola oils instead.

In addition to proper nutrition, herbal supplements may help improve brain function. Some herbs, such as the widely popular gingko biloba, can energize and replenish the brain temporarily, but Wagster warns against taking herbal remedies without proper guidance.

"There's some biological plausibility that they might have some impact, but I'd exercise some caution, as there are unknown side effects at this point," she says. Before taking any herbal supplement, be sure to talk with your doctor about the supplement as well as how it might interact with any prescription or over-the-counter medications you're taking.

Caution isn't the only thing we should exercise, Wagster says. Physical activity is critical to the brain's ability to process and retain information.

Aerobic activity improves the brain's cognitive, executive and motor functions, which control everything from short-term memory to organizational skills and balance. Activities such as stretching are valuable as well, but aerobic workouts supply more oxygen to the brain, she says.

A 2002 study showed that moderately active adults in their 60s and 70s tested nearly as well on cognitive tasks as college-aged participants who didn't exercise.

In addition, consistent exercise is known to reduce stress, improve breathing and provide for better sleep, which all lead to a happy, healthy brain.

Don't be surprised, however, if training for that marathon hasn't done wonders for your memory. Improving mental health takes more than moving your muscles. Researchers suggest stretching your mind as well.

The brain is hungry for knowledge, and new neurons form every time we learn something, so keeping the brain active is key to a sharp memory.

Specialists suggest practicing more than one activity at a time, such as listening to music while doing chores. Playing challenging word games like Scrabble, doing crossword puzzles, playing cards, engaging in new activities, volunteering and writing in a journal can all help maintain and improve memory as we age.

Above all, specialists advise giving yourself a break. The fear that accompanies aging and memory loss can produce stress, a natural foe to brain health. Along with a healthy diet, physical exercise and mental activity, a relaxed lifestyle is essential to keeping a sound mind.

Knowing how your brain functions is one factor in better mental health. The brain is the most complex organ in the human body, but clueing into its intricacies could help tap into your brainpower potential.

This column is provided by Munroe Regional Medical Center. If you have health questions or need a physician referral, call the Munroe Regional Health Resource Line at 867-8181 or e-mail www.MunroeRegional.com.