Getting into Good Habits for Brain Health

Two years ago I wrote an article entitled 'Growing old Gracefully - How long are you going to live and will you remain in good health'. The article described a convent of nuns who had volunteered for a scientific study into Alzheimer’s Disease, and Dementia.

Pondering the question of the health of an increasingly aging population has inspired some very interesting research. Wouldn’t we all love to know how long we are going to live, and if we’ll remain in good health into old age.

For example, what causes the onset of certain diseases such as cancer, Alzheimer’s Disease, and Dementia has been the subject of much debate. Is it due to hereditary factors, lifestyle, and diet, or are there other underlying factors?

“The Nun Study” refers to a well-known study conducted at School Sisters of Notre Dame convents by Dr. David Snowden in 1986, which began at the University of Minnesota and revealed a new understanding of Alzheimer’s Disease and Dementia.

David Snowden hypothesised that a control group, for example. a convent of nuns would provide a suitable experiment. The nuns followed similar lifestyles in that they didn’t drink, take drugs, they had similar diets, the same access to health care and social support, and none had ever been married or had children — they also followed a religious life.

In theory, this would give them a similar risk for certain cancers or other diseases; the big question was:

Would they live longer without disease?

The match was almost too good to be true: the School Sisters of Notre Dame’s mission is to teach and open schools around the world. When they learned that they could help others learn about Alzheimer’s disease, a tragic and extreme form of dementia that typically begins after age 60, the sisters were happy to find they could do so even after their deaths.

The findings were astounding

Each of the nuns provided details of their lives in their 20s, allowing a comparison of the intellectual abilities in early life to their present state. There was a strong link between those of a lower intellectual capacity and an increased risk of developing dementia, and a lower life expectancy. While those nuns with higher intelligence tended to live a long, dementia-free life.

BBC Sounds - podcast entitled 'In the Habit'

Recently, I became aware of this podcast - it's fascinating, and in the studied identifies something called 'Cognitive Reserve' where the brain is protected by a set of neurons activated by lifelong learning, which might protect against the damage of Alzheimer’s Disease or Dementia.

The findings of the individuals were so different that Dr. Snowdon could predict which nuns might have dementia in later life, simply by reading their letters and autobiographical essays written by the nuns before taking their final vows.

The team decided to investigate something called the 'Ideas Density'. That is the number of discreet ideas included in 10 written words. The example given was a description given by two different nuns. One of the nuns, Sister Eloise, wrote about herself in a very 'matter-of-fact' way with her date of birth and family details.

However, the narrative written by Sister Mary was rich in expression and full of meaning, in contrast to the 'flat and colourless' narrative of others. This Sister went on to be remarkable and is described later in the article.

It has been recognised for many years that those who 'Roll-with-the-Punches' do so much better in life with regard to ageing. It seems their resilient cheerful personalities help them ward off the effects of ageing.

The Nuns' background appeared to be irrelevant, however, the one factor that became apparent were those who had continued to study throughout life by reading, writing, teaching, and continued learning.

Nutrition and Dementia also played a key role

Whilst the food prepared came from the same kitchen, individual tastes and preferences differed.

Those nuns exhibiting dementia and Alzheimer’s Disease generally had a lower level of B12, or Folate deficiency anemia as a result of a diet low in fresh fruit, vegetables, and cereals. Folate has a crucial role in the development of the central nervous system and in the reduction of homocysteine. A reduction of homocysteine has been associated with vascular disease contributing to the risk of a heart attack or stroke, which can damage the brain. In addition, those nuns with high amounts of lycopene, the red pigment found in tomatoes and watermelon, in their diets, had a reduced risk of developing dementia and appeared to age healthily.

The message is clear, it's never too early to start preventative measures, such as eating folate (B12) and antioxidant-rich foods, to avoid age-related cognitive decline

Several of the nuns agreed to donate their brains to research after their deaths, which helped the researchers predict which lifestyle factor influenced the health of the nuns’ life.

“One of the unique aspects of this study were the large numbers willing to donate their brain whether they had any dementia or not,” says Sister Charlene, the order’s representative for the study. The sisters’ contributions added to growing evidence that the risk of Alzheimer’s does not increase with age.

One Nun Against the Odds

While it is true that genes and physical attributes of the brain are large factors in disease risk and presence, one impressive piece of the study was the life and death of Sister Mary.

In Mankats, Minnesota, in 1991, David Snowden sat across from a 100-year-old nun named Sister Mary, administering a test. He asked her to remember a list of words, to draw geometric shapes, and she passed each exam while she talked and laughed, constantly aware.

Sister Mary is referred to as the “gold standard” of healthy aging because of the vibrant and full life she lived for over 100 years. She had been alert and without memory loss.

Upon her death, at the age of 102 analysis of her brain revealed that instead of a healthy brain, scientists saw one riddled with visible knots of protein, an indication of full-blown Alzheimer’s Disease that should have caused her to suffer the effects of dementia and other health problems.

However, she enjoyed reading, knitting, and socializing up until her death. It is thought that her lifelong career as a teacher along with a well-balanced diet and love of reading helped her defy the physical and genetic effects of dementia.

Sister Mary’s story is a hopeful example of how some diseases can be avoided by lifestyle factors. Preventative measures revealed by the Nun Study include protecting the head from physical damage (e.g. concussions), avoiding tobacco, exercising regularly, and eating a healthy, balanced diet.

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Written by Pamella Richards