For eons, doctors have extolled the benefits of “getting some fresh air” for our overall health. But did you realize that includes your brain health? In the spirit of Alzheimer’s & Brain Awareness Month this June, Gwinnett Clean & Beautiful takes a closer look at how nature can be used to help battle Alzheimer’s and cognitive decline in our senior community members. 

What is Alzheimer’s Disease?

A leading cause of cognitive decline, according to the Alzheimer’s Association, Alzheimer’s is a type of brain disease in which nerve cells called neurons are damaged and destroyed. Those neurons are essential to thinking, talking, walking, and more; the first ones damaged are typically located in the parts of the brain responsible for memory, language, and higher cognitive functions. People living with Alzheimer’s may also experience changes in mood, personality, or behavior, such as detachment, agitation, confusion, and increased suspicion.

Over 7 million Americans are living with Alzheimer’s, and by 2050, that number is projected to rise to nearly 13 million. Alzheimer’s disease was the sixth-leading cause of death among people age 65 and older in 2022, killing more than breast cancer and prostate cancer combined. While there is currently no cure for Alzheimer’s disease, advances are being made in medicine to help slow its progression. Beyond medicine, nature may play a role in reducing cognitive decline.

Outdoor Activities Improve Cognitive Function, Physical Fitness, and Sleep

Roughly 2,300 years ago, Greek philosopher Hippocrates was credited with writing, “Nature itself is the best physician.” The same sentiment stays true today. Outdoor activities, such as walking a wooded trail, practicing yoga in the park, gardening, and other similar pursuits, offer numerous benefits to our overall health. Not only can they improve one’s physical fitness, but they can also benefit sleep cycles and cognitive function. 

While all exercise is beneficial for brain health, studies have shown that exercise pursued outdoors can more effectively enhance the core functions of the prefrontal cortex, including attention, working memory, and inhibitory control. Outdoor exercise increases cerebral blood flow and enhances the activity of neurotransmitters such as dopamine, epinephrine, and norepinephrine, thereby also improving mood and cognitive function. 

Another benefit of outdoor exercise is improved sleep, which also plays a crucial role in overall health. The American Brain Foundation states that deep sleep decreases with age, and a lower amount of deep sleep is associated with an increase in a protein called beta amyloid. Beta amyloids have been found to accumulate and form plaques in the brains of people with Alzheimer’s. Quality sleep allows the fluids between neurons to flush out large molecules and prevent the buildup of beta amyloids.

The Beauty of Nature Reduces Agitation and Stress

A side effect – and potential cause – of Alzheimer’s Disease is increased stress. According to the Mayo Clinic, stress stimulates our sympathetic nervous system, triggering a domino effect on our overall health. It can impact our blood pressure, heart rate, blood sugar, sleep cycles, and more. The cumulative impact of stress over time can lead to illness, chronic disease, and higher mortality risks. Stress can also lead to an increase in beta amyloids in the brain.

Studies show that even a few minutes spent outdoors a day can lead to lower stress levels.  Longer exposures to nature lead to even more advantages, a therapy that is gaining traction against many mental health issues, including depression, PTSD, anxiety, ADHD, and more. Research indicates that at least 90 minutes to two hours in nature a week holds the best benefits.

Consuming Veggies Rich in Polyphenols Reduces Cognitive Decline by 20%

Being out in nature reaps significant rewards for our mental and physical health. Consuming whole foods can have the same effect. A Harvard University study points to the benefits of consuming fruits and vegetables rich in polyphenols – also known as flavonoids – to reduce cognitive decline by as much as 20%. Flavonoids are powerful antioxidants that occur naturally in plants. While they offer a wealth of health benefits, they are believed to support cognitive function and brain health by enhancing blood flow, delivering more oxygen and nutrients, and stimulating neurons in the brain. 

Foods that pack a polyphenol punch include apples, blackberries, blueberries, broccoli, celery, cherries, grapefruit, kale, lemons, limes, onions, oranges, parsley, pears, peppers, red cabbage, spinach, and strawberries. Not limited to fruits and veggies alone, you can also find flavonoids in dark chocolate, red wine, and tea, especially green tea.

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Sources: https://www.nature.com/articles/s41598-022-26093-2 

https://www.americanbrainfoundation.org/why-sleep-matters-for-brain-health

https://mcpress.mayoclinic.org/mental-health/the-mental-health-benefits-of-nature-spending-time-outdoors-to-refresh-your-mind/ https://brain.health/blog/news/2022/02/eating-colourful-fruits-and-vegetables-may-lower-dementia-risk-by-up-to-20/