{"id":73905,"date":"2022-07-31T21:02:00","date_gmt":"2022-08-01T01:02:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=73905"},"modified":"2022-08-04T11:01:43","modified_gmt":"2022-08-04T15:01:43","slug":"keep-sharp-sanjay-gupta","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/keep-sharp-sanjay-gupta\/","title":{"rendered":"Keep Sharp by Sanjay Gupta: Book Overview"},"content":{"rendered":"\n

What is Sanjay Gupta’s Keep Sharp<\/em> about? What is the key to keeping your brain sharp as you age? <\/p>\n\n\n\n

In Keep Sharp<\/em>, Sanjay Gupta provides advice for improving your brain health<\/a>. It\u2019s not just about improving intelligence or memory: It\u2019s about developing a brain that is resilient and creating a brain that can build new cells and use the cells you have more efficiently. If you have a healthy, resilient brain, you\u2019ll be happier, more productive, and better equipped to fight off cognitive decline as you age. <\/p>\n\n\n\n

Below is a brief overview of Keep Sharp<\/em> by Sanjay Gupta. <\/p>\n\n\n\n\n\n\n\n

Keep Sharp: Build a Better Brain at Any Age<\/em><\/h2>\n\n\n\n

As a neurosurgeon and medical reporter, Sanjay Gupta has extensive knowledge of the human brain and how it functions. For Keep Sharp, <\/em>Sanjay Gupta interviewed some of the leading experts on neuroscience and reviewed the latest research. Gupta explores five key components of brain health: exercise, sleep, nutrition, discovery, and connection<\/strong>. While these may seem like obvious components of a healthy lifestyle<\/a>, we\u2019ll show how important they are for a healthy brain specifically. <\/p>\n\n\n\n

How the Brain Works<\/strong><\/h3>\n\n\n\n

Gupta argues that to better understand how to improve your brain, you must first understand how it works. With regard to improving brain health, there are two key attributes of the brain you should understand: interconnectedness and neuroplasticity.<\/strong><\/p>\n\n\n\n

Interconnectedness<\/strong><\/h4>\n\n\n\n

Gupta claims that our growing understanding of the brain has taught us that different parts of the brain function in a highly coordinated manner. Because of this, we should focus on improving the functions of every part of the brain, not just the areas we may deem most important. Not too long ago, it was thought that the brain was split up into separate parts that acted on their own: One part of the brain was used for abstract thinking<\/a>, another for interpreting language. This led to the debunked theory that people are either left- or right-brain dominant. We now know, however, that much of the brain\u2019s power and complexity comes not from the individual sections, but from the communication between each section.<\/strong> <\/p>\n\n\n\n

Communication within the brain happens between neurons through synaptic connections, writes Gupta. There are billions of neurons, or brain cells, in the human brain, and trillions<\/em> of synapses through which information is transmitted from one neuron to another via electrical signals. It is through these neural connections that our brains can perform both simple and complex tasks. These connections allow us to make decisions, communicate, analyze information, feel emotions, orient ourselves, coordinate movements, and so forth. In other words, our brains are highly dependent on the circuitry between different areas. Maintaining and strengthening this circuitry is crucial to a healthy brain. <\/p>\n\n\n\n

Neuroplasticity<\/strong><\/h4>\n\n\n\n

Gupta adds that neuroplasticity is another important concept to understand about the brain. Neuroplasticity is the brain\u2019s ability to grow and reorganize its neural networks through learning, experience, or response to injury. According to Gupta, the plasticity of our brains may allow us to fight off cognitive decline. When you experience something new, your brain reshapes itself to integrate this new information. It does this by creating new dendrites<\/em>. Dendrites are the parts of a neuron (brain cell) that receive electrical signals from another neuron. The brain\u2019s ability to create new dendrites is what is known as plasticity. Importantly, this ability remains with us throughout our lives. No matter how old you are, you can take steps to strengthen and preserve your brain. <\/p>\n\n\n\n

The brain is constantly shaping and reorganizing itself in response to the stimuli it receives, says Gupta. Because of this, what you choose to focus on shapes the brain\u2019s circuitry<\/strong>. For example, if you learn a song on the guitar, you form new connections between your neurons. If you keep practicing, these connections will strengthen until eventually you can play the song easily from memory. If you stop practicing, these connections will weaken rather quickly while new ones form or others strengthen. This information is key because it suggests that we may be able to slow down, reverse, or even stop degenerative brain diseases by strengthening our neural connections.<\/p>\n\n\n\n

Potential Factors Leading to Cognitive Decline<\/strong><\/h3>\n\n\n\n

Gupta claims that maintaining the quality and quantity of our neural connections can help prevent cognitive decline, but the exact causes of dementia are still unknown. Medical scientists and researchers have discovered a lot about cognitive decline, dementia, and Alzheimer\u2019s in the last few decades, and their research suggests it\u2019s probably due to many factors that differ for every person. If we want to take care of our brains and take measures to prevent them from declining, it will be helpful to know the suspected factors that lead to cognitive decline.<\/p>\n\n\n\n

Amyloid Plaque Buildup<\/strong><\/h4>\n\n\n\n

According to Gupta, an abundance of amyloid plaque in a person\u2019s brain is a hallmark of Alzheimer\u2019s disease. Amyloid is a protein that helps supply food to brain cells. For unknown reasons, these proteins sometimes become damaged and fold up into a sticky plaque that accumulates outside neurons. When plaques form, they prevent synapses from effectively communicating.<\/strong> If enough synapses are inhibited by amyloid plaques, the brain may lose many of its functions. <\/p>\n\n\n\n

Though amyloid plaque has long been connected to cognitive decline, it is still unknown if it is a cause, an effect, or both. Some autopsied brains have been filled with amyloid plaques, yet the patient never showed major signs of cognitive impairment. Also, dementia patients rarely show damage exclusively from amyloid plaques. There are many other ways a brain can be damaged that can lead to dementia.<\/p>\n\n\n\n

Blood Flow<\/strong><\/h4>\n\n\n\n

Gupta claims that blood flow abnormalities in the brain may also be an important factor in the development of Alzheimer\u2019s disease. For one, amyloid plaques are seen more frequently in people with vascular diseases (diseases that affect the blood vessels). The brain requires a lot of nutrients and oxygen from our blood. Because of this, problems with the vascular system often lead to a dysfunctional brain. <\/strong><\/p>\n\n\n\n

Because the brain is so important, it is protected by a barrier between the brain and the blood supply. This blood-brain barrier lets oxygen, glucose, and other nutrients in while keeping toxic substances out. Due to aging, infections, or vascular damage, gaps sometimes form in this blood barrier. When this happens, toxic substances from the blood can damage neurons and impair memory and other brain functions.<\/p>\n\n\n\n

Metabolic Disorders<\/strong><\/h4>\n\n\n\n

Metabolic disorders include diabetes, obesity, and high blood pressure. They are extremely common in the West, and Gupta argues that these disorders are heavily associated with risk for dementia. Alzheimer\u2019s disease often involves a problem with insulin, the hormone responsible for delivering glucose from the bloodstream to the cells<\/strong>.<\/p>\n\n\n\n

Without insulin, the cells don\u2019t get the glucose they need to produce energy, explains Gupta. In Type 2 diabetes, there is so much sugar in the blood, and so much insulin is pumped out by the pancreas in response, that the cells become desensitized to insulin. Some believe this insulin resistance<\/a> plays a key role in cognitive decline, with studies suggesting those with Type 2 diabetes may be twice as likely to develop Alzheimer\u2019s disease. In fact, Alzheimer\u2019s is sometimes referred to as Type 3 diabetes. Not only this but high blood sugar, even without meeting diabetic conditions, has also been linked to cognitive decline. The higher your blood sugar, the more likely you are to develop dementia.<\/p>\n\n\n\n

Inflammation<\/strong><\/h4>\n\n\n\n

Gupta suggests that chronic inflammation is also at the center of neurodegenerative diseases such as Alzheimer\u2019s. Inflammation is the body\u2019s defense against infections, injuries, and toxins. It is meant to protect our bodies, but when it becomes chronic, it can be damaging. <\/p>\n\n\n\n

Research indicates that chronic inflammation both adds to and kick-starts the process of cognitive decline.<\/strong> For instance, some studies have linked dementia to higher levels of cytokines, which are released by cells during bouts of inflammation. Also, chronic inflammation in middle-aged adults has been linked to dementia later in life. Both of these findings suggest that chronic inflammation likely plays an important role in cognitive decline. <\/p>\n\n\n\n

The 5 Ingredients of a Healthy Brain<\/strong><\/h3>\n\n\n\n

Gupta claims that maintaining a healthy brain is a key to overall health and that prevention is the most effective antidote to neurodegenerative diseases and cognitive decline.<\/strong> We rarely think about Alzheimer\u2019s or cognitive impairment until later in life. According to Gupta, this is a mistake because brain-related illnesses can start decades before symptoms appear. A decline in cognitive abilities begins in your 20s, and the brain\u2019s structure can start to decay at age 30. However, if you can focus on living a healthy lifestyle<\/a> from a young age, with a particular focus on your brain, you will be much more likely to avoid cognitive decline. At the very least, you will be able to delay it.<\/p>\n\n\n\n

Gupta gives five areas to focus on when trying to improve your brain\u2019s health: exercise, sleep, nutrition, discovery, and social connection. We\u2019ll examine each of these in turn.<\/p>\n\n\n\n

Exercise<\/strong><\/h4>\n\n\n\n

Gupta claims that regular exercise is the single most important thing to do for your brain\u2019s health. While there are many other benefits to brain and body, exercise helps the brain in two main ways: <\/p>\n\n\n\n

1. Exercise controls blood sugar<\/strong>: When you exercise, the sugar in your blood is used to fuel the muscles in your body instead of staying in your bloodstream. This prevents consistently high blood sugar and keeps your insulin levels stable. <\/p>\n\n\n\n

2. Exercise reduces stress<\/strong>: When you\u2019re stressed, your body releases a hormone called cortisol, which has been linked to changes in the brain. People who experience chronic stress<\/a> early in life are much more likely to suffer from mental problems and mood disorders later in life.<\/p>\n\n\n\n

Physical inactivity, on the other hand, sharply increases the risk of cognitive decline. Gupta points to a study that states that lack of exercise is the most significant risk factor in developing dementia.<\/strong> Prolonged sitting (sitting for eight or more hours a day) can be especially harmful. Not only does prolonged sitting increase blood sugar levels, but it also negatively affects blood fats, cholesterol, blood pressure, and leptin (the hormone that tells you when to stop eating<\/a>). When your muscles are dormant for too long, they begin to break down and atrophy, and your body\u2019s ability to break down calories is weakened. <\/p>\n\n\n\n

Exercise Tips<\/h5>\n\n\n\n

Knowing how important exercise is, how much do we need to do? Gupta says the good news is that it doesn\u2019t take a lot to counteract the negative effects of inactivity. Aim for at least 30 minutes of exercise a day, five times a week. However, Gupta claims that if you want to get the most out of exercise, exercising more than an hour a day is now recommended. This is because, from an evolutionary perspective, humans have usually spent most of their day moving. <\/p>\n\n\n\n

To get the most out of exercise, also aim for a mix of three forms of exercise: aerobic, strength, and interval training.<\/p>\n\n\n\n