Meaningful Steps to Healthy Brain Aging

As people are living longer, the idea of maintaining and improving cognitive health is becoming more and more important. “The rates or chronic disabilities among people over age 65 have been decreasing for decades,” but the rates of older adults developing aging-related diseases such as Alzheimer’s, Parkinson’s, and other dementias and movement disorders will continue to climb. While our genetics certainly play a role in how we age, they are not a defining factor. There are many meaningful ways in which we can move towards a healthy brain lifestyle to help reduce or delay the affects of age-related changes in cognition and function… and it is never too late to start.

  • Exercise: Our executive functions, “the command and control operations of the brain which help us plan our daily lives”, are most improved by exercise. Combination routines such as biking, swimming, or brisk walking plus strength training or weight baring exercises for as little as 30 minutes a day, 3-4 days a week enough so that we break out into a sweat is believed to reduce our risks for cognitive impairment as we age.
  • Diet: A heart-healthy diet is a brain healthy diet. Choosing food options such as fresh vegetables, fresh fruits, lean proteins like fish and poultry, beans and whole grains and avoiding saturated fats found in red meats, butter, and oils will help maintain both heart and brain health.
  • Social Engagement: Staying socially active and engaging with others also reduces our likelihood of developing cognitive impairment as we age.
  • Cognitively Stimulating Activities: Spending your free time reading the newspaper, doing a puzzle, or playing thought-provoking games such as cards or Sudoku rather than mindless activities like watching television helps to stimulate your mind and reduce your risk for issues with cognition.

With that said, there is another important piece to the puzzle of healthy brain aging. There is a growing need for advances in drug discovery in order to accelerate new therapies and combat the effects of aging-related cognitive changes. We have the ideas, we have the people, and we have the resources but it is up to us to prioritize them if we want to eliminate the devastating dementias and movement disorders that affect the aging community and have an impact on healthy brain aging.

For more tips on healthy brain aging, check out “Brain Health As You Age: You Can Make A Difference!”, a brain health resource developed by the National Institutes of Health (NIH), the Administration for Community Living (ACL), and the Centers for Disease Control and Prevention (CDC).


Penn Medicine’s Third Annual 5K FOR THE IOA & The Memory Mile Walk

For the third year in a row, Penn Medicine’s 5K for the IOA and The Memory Mile Walk on Sunday, September 21st, went off without a hitch! In the final stretch of summer, humidity clung to the air as nearly 300 runners and walkers prepared for their trek across Penn Park.

WebAccompanied by the beautiful skyline views of Center City and the encouraging cheers of volunteers stationed along the route, runners ranging in age from 7-74 made their way up several hills, over bridges and around the various athletic fields throughout the park. The first runner to cross the finish line did so in an impressive 16 minutes and 42 seconds. With such a broad age range of participants, awards were given to the top three male and female finishers in each age group. The full list of race results, courtesy of Run The Day, is available here.




First time runner, Nicolette Patete, Digital Media Specialist for the IOA who helped promote the event, shared her experience of the 5K with us below.

_DB14610-3552630527-O copy “It was definitely more challenging than I had expected – especially the hills – but I finished in less time than I thought I would. I wish I had spent as much time preparing for my run as I did promoting it! I didn’t run the entire 3.1 miles, I took a few breaks to walk for a minute or so, but each time I did there was a volunteer on the sidelines encouraging me to keep moving. Seeing familiar faces of some of my Penn peers that I work with, along the route and in the race, was definitely motivating. There were also two young girls – probably around 7-8 years old – who passed me a few times, so I used them for some inspiration. It was really awesome to see them so determined. Overall, as hard as it was, I did have a good time. A 5k is a piece of cake for some, but since it was my first race ever, I felt really accomplished. I was really proud to support such a good cause and it was so nice to see so many other people come together for the same reason. I definitely plan on doing it again next year and trying to beat my time… but I might have to start training now!”

Proceeds from the event support Alzheimer’s and aging-related research and care at the Institute on Aging. Some registrants came out to honor loved ones suffering from aging-related diseases while others simply came to support a great cause.



Thank you again to all of our runners, volunteers, supporters, and sponsors for making our third time around another great success!

View more photos from the 5K for the IOA & The Memory Mile walk here!

Photo credit: Daniel Burke Photography

A Visit from the PA House and Senate Aging Committees

Yesterday, the Pennsylvania House of Representative’s Aging and Older Adult Services Committee and the Pennsylvania Senate’s Aging and Youth Committee joined us here at the University of Pennsylvania for a Site Visit of Penn’s Institute on Aging (IOA), Center for Neurodegenerative Disease Research (CNDR), and School of Nursing. The goal of the site visit was not only to inform the Aging Committee about the unique work being done here at Penn to benefit the aging community of Pennsylvania, but also to help them better understand the important need for additional funding towards aging-related research and care, how it can improve upon the current efforts that are already in place, and how it can make future research plans possible.

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The day started with presentations by select representatives from each center and school. Topics included the mission of the IOA and its goal to collaborate with all schools across Penn’s campus, the Penn School of Nursing’s various programs and studies that are conducted on a variety of aging-related issues and therapies, and how different centers within the Perelman School of Medicine such as CNDR, the Udall Center for Parkinson’s Research, Penn’s Alzheimer’s Disease Core Center (ADCC)/Penn Memory Center, and Penn’s FTD (Frontotemporal Degeneration) Center are all working towards combatting the devastating neurodegenerative diseases that most commonly affect the aging community.

More specifically, Penn School of Nursing representative Kathryn H. Bowles, Ph, RN, FAAN, discussed their music therapy program that was developed to help dementia patients regain speech and vocal abilities as well as a program dedicated to helping caregivers better understand why they may witness symptoms of apathy in patients, which is often difficult to comprehend. They are also conducting a study focused on understanding what triggers “fear of falling” in the elderly as well as a unique hospital discharge model to help with decision making on whether or not continued care, such as home care, is in the patients best interest which can lower the rate of readmission.

Dawn Mechanic-Hamilton, Director of Penn Memory Center’s Cognitive Fitness Program also joined us as a presenter. She explained how this program assists those who have been clinically diagnosed with mild cognitive impairment (MCI) as well as those who personally feel that they are experiencing memory decline to strengthen and/or maintain their cognitive health. The program consists of an 8-week course of two three-hour classes a week that “combine facilitator-led computer-based brain stimulation exercises, compensatory strategies, relaxation education, and supportive coaching” (

Following several other presentations that focused on the scientific research of detection, treatment, and drug discovery for a variety of neurodegenerative diseases being done at Penn’s CNDR, Udall Center (PD), FTD Center, and ADCC, the members of both committees were led on a tour of the CNDR lab by the director of Drug Discovery at CNDR, Kurt Brunden, PhD. They were able to witness hands-on research of bio samples as well as getting a look at the center’s brain bank where they were able to compare and see for themselves the physical differences between a healthy brain and an Alzheimer’s brain.

The Site Visit concluded with an open discussion on the ways in which the PA House of Representative’s Aging & Older Adult Services committee, the PA Senate’s Aging and Youth committee, and the Penn affiliates can all move forward in their mutual goal of improving the lives of the aging community in Pennsylvania.

CNDR Trains the Next Generation!

Get a look inside CNDR’s Summer Student Internship programHear from CNDR Director, Virginia M.-Y. Lee, PhD, MBA, as well as students and mentors on the importance of this program and how it is paving the way for future scientists and researchers.

One of the Institute on Aging’s closest partners is the Center for Neurodegenerative Disease Research (CNDR) at the University of Pennsylvania. Directed by Virginia M.-Y. Lee, PhD, MBA and Co-Directed by IOA Director, John Q. Trojanowski, MD, PhD, CNDR works to bring together researchers investigating the causes and mechanisms of neurodegenerative diseases that occur most frequently with advancing age such as Alzheimer’s disease, Parkinson’s disease, Amyotrophic Lateral Sclerosis (ALS), Frontotemporal Lobar Degeneration (FTD), and more.

It is their goal to find ways to better diagnose and treat these disorders all while providing top-notch training to the next generation of researchers. One way that they do this is through their Summer Student Internship program. This program brings in high school and college level students to work hands-on alongside the CNDR team in their various labs. Throughout this summer program, students are trained by the dedicated research specialists at CNDR, given the opportunity to experience and contribute to real-world research, and gain the confidence that they too can help make a difference in combatting the devastating neurodegenerative diseases that affect the lives of so many patients and their families.

To learn more about the Center for Neurodegenerative Disease Research, visit: