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SIUSLAW NEWS ❚ SATURDAY, JANUARY 28, 2017
J OEL F UHRMAN , MD
Build muscle to build a better brain
Exercising to improve mus-
cle strength is not only good for
keeping your body in shape, it’s
good for the brain and may
reduce the risk of developing
Alzheimer’s disease.
As part of Australia’s
Alzheimer’s research project,
The Study of Mental and
Resistance Training (SMART)
was conducted to determine
whether strength training
and/or computer brain training
exercises could help people at
risk for Alzheimer’s disease
improve their brain function
and minimize that risk.
Although previous research
has shown benefits of aerobic
exercise (such as walking, bik-
ing or jogging) for preventing
Alzheimer’s disease, there has
been much less research on
resistance (strength) exercise.
The SMART trial studied
100 participants between the
ages of 55 and 86 with mild
cognitive impairment (MCI).
MCI involves memory and
thinking problems, but does not
affect the normal activities of
everyday life.
However, MCI may be an
early sign of Alzheimer’s dis-
ease, a pre-dementia condition.
Someone with MCI has
about a 30 percent chance of
progressing to Alzheimer’s
over the course of 10 years.
The SMART trial is part of the
ongoing search for treatments
that could restore and maintain
brain function in people with
MCI, to reduce their risk of
developing Alzheimer’s dis-
ease.
To directly compare brain
training, muscle strength train-
ing and a combination of both,
they divided participants into
four groups:
• High-intensity progressive
resistance exercise plus com-
puterized cognitive training
• High-intensity progressive
resistance exercise plus place-
bo cognitive training (watching
educational videos)
• Computerized cognitive
training plus placebo exercise
(mild activity designed not to
increase strength — stretching
and seated calisthenics)
• Placebo exercise plus
placebo cognitive training
The resistance exercise rou-
tine was high in intensity
(about 80-90 percent of maxi-
mum strength) and progressive,
meaning the weight was adjust-
ed over time as participants’
strength increased.
Cognitive training consisted
of computer exercises aimed to
improve memory, executive
function, attention and speed of
information processing.
Participants completed their
assigned activities twice a
week.
Strength training was linked
to better cognitive scores. At
the end of the six-month trial,
there was evidence that the
resistance training groups had
improved in a variety of cogni-
tive scores. Almost half of the
participants in the resistance
training groups improved their
cognitive scores enough to be
in the normal range (as
opposed to the MCI range).
The computerized cognitive
training groups showed an
improvement in memory (but
not other cognitive scores) at
the end of the trial. When the
participants were tested again,
FRAA asks poets to share
‘Love Gone Wrong’
Florence Regional Arts
Alliance (FRAA) will be host-
ing the second annual “Love
Gone Wrong” Poetry/Song
Fest on Saturday, Feb. 18,
starting at 6:30 p.m. at the
FRAA Art Center, 120 Maple
St. in Old Town.
Since this is a satirical look
at Valentine’s Day, humorous
entries are encouraged, but all
types and styles of original
poems or songs are welcome
— as long as they are within
the 3-minute time limit.
This contest is judged by the
audience members with $100
cash as the first prize, and gift
certificates to local restaurants
and businesses for second and
third prizes.
Tickets are $10 and benefit
FRAA’s Big Wave Poetry
Festival in May.
Tickets and sign up sheet is
available at the FRAA Art
Center in Florence, or send a
fee and request to perform to
FRAA, P.O. Box 305,
Florence, OR 97439.
More information is at www
.FRAAOregon .org.
Let me pamper you!
Make your
appointment now
for a
pedicure!
The Pink Parlor Salon
Think Pink-Be Pink
Next door to Oregon Coast Tatoo
1379 Rhododendrom Drive
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M ANAGEMENT
Siuslaw
News
+
JIM HOBERG
Broker/Owner
www.shoppelocal.biz
541-999-5678
541-902-5158
Jim Hoberg is a Florence native,
and has been working in Real
Estate since 1989. He has served
as a Principal Broker for 25 years,
and is the “founding father” of West
Coast Real Estate Services, Inc. He
has obtained several designations
that require continuing education,
which keeps him on the cutting edge
of the industry and he is constantly
looking for ways to expand his areas
of expertise. Jim enjoys helping
people fi nd solutions to their real
estate needs and discovering why
Florence is such a great place to live.
1870 H WY . 126, S UITE A
PO B OX 3040
F LORENCE , OR
F AX 541-997-7654
541-997-7653
VISIT US ONLINE AT
WWW . JIMHOBERG . COM
a year after the trial had ended,
those in the resistance training
groups had held on to their cog-
nitive improvements.
The improvement in cogni-
tive scores in the resistance
trained individuals was backed
up by MRIs showing changes
in the brain. The MRIs con-
firmed an increase in thickness
in a region of the brain called
the posterior cingulate cortex.
This is an important finding
because loss of gray matter in
this region is a marker of
Alzheimer’s disease.
Muscle strength gains corre-
lated with improvements in
cognitive function. The resist-
ance training groups increased
upper body, lower body, and
whole body strength, and aero-
bic capacity.
The amount of strength gain
— lower body strength in par-
ticular — correlated to the
amount of cognitive gain; the
stronger the participants got,
the more their brain function
improved.
How does strength training
work in the brain?
Future research will be need-
ed to determine how resistance
exercise accomplishes this
improvement in brain function.
Aerobic exercise improves
blood flow in the brain, leading
to more efficient delivery of
oxygen and nutrients.
It also promotes the produc-
tion of brain-healthy molecules
such as brain-derived neu-
rotrophic factor (BDNF),
which supports growth of new
brain cells, plus survival,
repair, and enhanced connec-
tivity between brain cells.
Resistance exercise may
work similarly. Improvements
in inflammation and insulin
sensitivity are probably also
involved.
In addition, increasing mus-
cle strength may prevent an
excessive drop in IGF-1 in
older people. Of course, high
IGF-1 (insulin-like growth fac-
tor 1) is undesirable, linked to
cancer and premature death.
However, in the elderly, IGF-1
may become too low, and this
negatively affects brain func-
tion.
In addition to brain function,
resistance training has the ben-
efit of increasing muscle mass
and strength, which helps to
prevent bone loss, frailty and
falls. Strength training has an
advantage over aerobic exer-
cise for older adults as it can be
done seated.
In addition, it is more acces-
sible for people with conditions
such as osteoarthritis that make
walking and other aerobic
activity difficult.
Plus, resistance training can
improve aerobic fitness. Even
once brain function had started
to decline, this strength exer-
cise intervention made a differ-
ence.
Eating a Nutritarian diet is
the most important thing a per-
son can do to delay aging, live
long and prevent dementia, but
we also know that being fit,
strong, and active is also
important and effective for
staying healthy as we push the
envelope of human longevity.
Dr. Fuhrman is a New York
Times best-selling author and
board certified family physician
specializing in lifestyle and nutri-
tional medicine.
Do your part and
volunteer today
to help support
these local
non-proft
organizations in
our community!
Volunteer•Get involved•Donate
Florence Food Share
Ask us about volunteer opportunities.
2190 Spruce Street • P.O.Box 2514
Florence, Oregon 97439
(541) 997-9110
info@fl orencefoodshare.org
Food Backpack for Kids
Together, No Child Will Go Hungry
Your tax deductible donations helped
us feed 79 Florence/ Mapleton area children in January.
Mail donations to: PO Box 3347 Florence, OR 97439.
Call 541-997-2497 for more information.
Meals on Wheels and Cafe 60
Meals on Wheels are available to people over the age of 60
who cannot get out much due to illness or advanced age and
who are not eating properly, regardless of income. Cafe 60 is
available for those who prefer to make new friends in a dining
room setting.
1570 Kingwood
PO Box 2313, Florence
541-997-5673
laneseniormeals.org
Peace Harbor Volunteers
Join the Peace Harbor Hospital Volunteers, you will fi nd an area
of interest in a caring organization.
400 9th Street, Florence
541-997-8412 ext. 209
Us Too Florence
Saving men one PSA test at a time. “Someone to talk to...who
understands!”
541-997-6626
maribob@oregonfast.net
www.ustoofl orence.org
To include your
organization in this
directory, please call us @
541-997-3441