This presentation is about factors improving Brain function in terms of Cognition and Memory.

1. DR. BHARAT BHUSHAN
(MBBS, MD, DM-NEUROLOGY, FICP)
PROFESSOR MEDICINE,
INTERVENTIONAL NEUROLOGIST
GOVERNMENT MEDICAL COLLEGE,
KOTA
TREADMILL FOR THE
BIO-COGNITION
(BRAIN)
JOURNEY OF SHAPE AND HUMAN EVOLUTION
FACTORS RESPONSIBLE- DIET / LIFESTYLE / SLEEP
ORGAN ADAPTATION - GUT, MUSCLE & BRAIN
NEED OF CORDINATION AMONG THESE

2. DR. BHARAT BHUSHAN
MBBS, MD, DM Neurology, FICP, Professor Medicine, A.P. Neurology ( Interventional Neurologist)
Government Medical college, Kota, Rajasthan for more than 18 years.
• MBBS- (2000) from Dr. SN Medical College, Jodhpur
• MD-Internal Medicine (2006) from SMS Medical college Jaipur
• DM-Neurology (2015) from Dr. SN Medical College, Jodhpur
• FICP (2023) at Ahmedabad
• Contribution to API is exemplary as speaker, chairperson and API
secretory Kota-chapter in 2007.
• Published more than 35 original research papers in national /
international journal.
• Member of Research project review bord GMC Kota
• Adviser editorial member of Journal of Modern Medicine
• Co-principal investigator of ICMR prestigious projects and trial which
would contribute to reform, uniform national policies regarding stroke.
PBSR/ HBSR/ IMPETUS/ STENOSIS/ INTERACT-2

3. INTRODUCTION
TREADMILL CONCEPT
 Groundbreaking Metaphorical
concept designed to improve
cognitive fitness.
 That represents various
activities and techniques aimed
at stimulating and exercising
the brain.
 Which involves fulfillment of
appropriate, adequate and
balance of Exercise, Sleep and
Brain food to improve cognitive
function and Quality Life
BRAIN FACTS
• Brain having complex physiology of
100 billion Neurons
• Having more connections than stars
in the universe
• 35% of the channels are motivational
channels, while only 5% are
punishment or aversion.
• Despite Capacity to wiring, unwiring
and rewiring almost all people are
unable to open their Entire neural
circuitry during entire life span.

4. QUESTIONS – TO DEVELOP CONCEPTS
Glymphatic system best work during sleep/awake
Organ responsible for longevity
Organs protect us from all lifestyle disorder
Muscle
&
Gut Microbiota
Muscle
DEEP SLEEP

5. ALONE CAN NOT GET QUALITY OF LIFE LONGEVITY
WHY WE DO
BODY WORKOUT
 To reduce weight
 Feel good
 To reduce cardiovascular risk
 To want sexually fit
 To boost immune
 To promote Sleep
 To improve mood
 To reduce stress

6. TRAINING MODULE
• BODY TRAINING MODULE •BRAIN TRAINING MODULE
WORKOUT
DIET
REST
/RECOVERY
WORKOUT
DIET
RELAXATION/
ACTIVATION
OF PLEASURE
CHANNELS

7. HOW BRAIN WIRE, REWIRE AND UNWIRE
NEUROPLASTICITY
The ability of the
nervous system to
change its activity in
response to intrinsic or
extrinsic stimuli by
reorganizing its
structure, functions, or
connections
NEUROGENESIS
Neurogenesis is the
formation of
neurons de novo—the
hallmark of a
developing brain.
•Classical and Novel
neurogenic zone
NEUROTRANSMITTER
Chemical messenger
that helps to transmit
signals from neuron to
neuron/muscle.
NEUROTRANSMITTER
ACH
GLUTAMATE
GABA
DOPAMINE
SEROTONIN
ENDORPHIN-
Boldrine M Fulmore CA, Tartt An, et al. Human hippocampal neurogenesis persist thought aging. Cell stem cell. 2018; 589-599
DOPAMINE -: Soyabean, Almond, Rice,
Walnut /chicken/cottage cheese
ACETYLCHOLINE :- Egg/ Bread/whole
grain/Meat/Liver
SEROTONIN :-Cottage cheese/wheat
germs / avocado / turkey / Banana/ Milk
GABA :-
Almonds/Banana/Spinach/Walnut/oats/
brown rice
NOREPINEPHRINE :- (tyrosine
containing) Milk, legume, meat, fish
EPINEPHRINE :- Milk, legume,
soyabean, broccoli, kidney beans, meat,
Fish

8. Prefrontal Cortex – Glutamate
Meditation & Spiritualism
Problem solving
concentration
Responsible for
assimilation of
information & speed of
computing
Parietal Lobe- Acetylcholine
Frontal lobe- Dopamine
Temporal Lobe- GABA
Occipital Lobe –Serotonin
UNCONCIOUS
Busy and active mind
happiness and cheerful
Visual Perception, Sleep,
Relaxation & Meditation
Activated during stress;
reduces it
NTM- BRAIN WAVES-STATE OF MIND- PERSONALITY

9. EQUIPMENTS FOR BRAIN GYM
FIRST STEP:- BURNING & LEARNING
Active workout
Cardio for the brain
Exercise & Sports
Smile & Gossip
Music
Language and New skills
Passive workout
Art
Reading
SECOND STEP: RELAXATION
Activation of pleasure channels
Sleep
Meditation
Yoga
THIRD STEP: EAT WHAT, WHEN & HOW
Diet
Time management
Increased Neural Connectivity with introspection,
positive perspective, psychologically resilient,
better engagement , memory, self monitoring Gym For The Mind!

10. WORKOUT AND BRAIN RESPONSE
“Think of your Brain as a

11. BARE MINIMUM FOR
ACTIVE WORKOUT
DO COMBINATION OF
EXERCISE
Cardio/Strength/Flexibility
/Balance/Coordination
Do 30-45 minutes
Cardio Daily.
Do 20-30 minute of
Strength training
Daily.
Can do balance of
core and
extremities
Can stimulate brain
by Exergames
Exercise

12. OTHER ACTIVE WORKOUT TOOLS
MUSIC
Release Endorphin/Dopamine /oxytocin
Improves attention, Memory &sleep
Reduces stress, anxiety and agility.
 Increase Neuroplasticity
SMILE & GOSSIPING
Increases T-Cells and triggers the release of endorphins.
It Enhances Relaxation Response Of Brain( BY PNS)
Antidote To The Stress Response & End Up Negative Emotion
Reduce Stress Hormones, Increased Muscle relaxation
LEARNING NEW LANGUAGE
Multilingual / bilingual people have ability to Change Shape of brain
Delay AD onset/ Growth of hippocampus/ MTG/MFG

13. SECOND STEP
Relaxation
Activation of
pleasure
channels
SLEEP-Temporary state of unconsciousness in which
brain is primary response to internal stimuli rather
than to external stimuli, unlike to other state of
unconsciousness like coma and GA. Natural /Cyclical
/Self regulated/Easily reversible
MEDITATION- Is a group of physical, mental, and
spiritual practices or disciplines which originated in
ancient India and aim to control (yoke) and still the
mind, recognizing a detached witness-consciousness
untouched by the mind (Chitta) and mundane
suffering (Duḥkha). Usual Recommended time is at
least 20-30 minutes
YOGA-Is a practice in which an individual uses a technique
such as mindfulness, or focusing the mind on a particular
object, thought, or activity – to train attention and
awareness, and achieve a mentally clear and emotionally
calm and stable state.
Usual Recommended time is at least 20-30 minutes

14. BASIC HUMAN DRIVE REGULATED
BY TWO BIOLOGICAL SYSTEMS
ONE CYCLE DIVIDED INTO NREM (N1/2/3,4) & REM OF 90-
120MTS WITH TOTAL 4-5 CYCLES DURING COMPLETE SLEEP
OF 6-7 HRS.
NREM ¾ A/K DEEP SLEEP WHILE REM IS CALLED AS SWS
DURING NREM SLEEP –PARASYMPATHETIC SYSTEM BECOME
ACTIVATE HENCE FALL IN BP, HR
DURING REM -SYMPATHETIC SYSTEM IS ACTIVATED,
INCREASING YOUR BP & HR TO USUAL LEVELS WHEN YOU
ARE AWAKE AND RELAXED.
ACTIVATED BY VARIOUS WAKE ON & SLEEP ON NTM IN
BASAL FORE BRAIN, HYPOTHALAMUS AND BRAINSTEM
SUPRACHIASMATIC AND PREOPTIC NUCLEI OF
HYPOTHALAMUS CONTROL SLEEP CYCLE BY THE HELP OF
NTM AND ENVIRONMENTAL FACTORS.
SLEEP CYCLE AND ROLE NEUROTRANSMITTER

15. WHY NEED OF SLEEP
 Consolidation of memory & removal of unwanted storage (Cognition in REM
sleep)
Removal of waste and excess metabolite by Glymphatic /brain garbage disposal
system (Restorative function in nREM)
 Cardiac balance - By parasympathetic and sympathetic function
 Maintain body weight hunger and satiety feedback system
 Responsible for behavior to rejuvenate basal forebrain.
To Maintain hormone testosterone and steroid hormones level
 To boost immune - By increase NK/NKT cell
 Down regulate Tumor promotor and Upregulate Tumor suppressor

16. SLEEP HYGIENE (SLEEP HABBITS)

17. THIRD STEP
OPTIMISING NUTRITION CONCEPTS
CONCEPTS TO OPTIMISE NUTRITION
• 1. GUT MICROBIOT (GUT- BRAIN AXIS)
HIGH DIETERY FIBERS
• 2. FAT ADAPTATION TECHNIQUE
INTERMITTENT FASTING
• 3. MUSCLE MAINTENANCE / PROTECTION
PROTEIN DIET
S.N. Supplements Adult daily
requirement
1. Energy 30-35 K ca/kg
=2000-3000Kca
2 Total fat 70gm
3 Protein 50gm
4. Carbohydrate 270gm
5. Sugar 50gm
6. Fiber 25gm
7. Sodium(salt) 2.4g (6gm)
Nutrients can affect not only Neuroanatomy, but also Neurochemistry and Neurophysiology

18. 1.GUT MICROBIOTA
Gut brain axis – Integrates neural, hormonal and immunological
signalling between the gut and brain
FUNCTIONS OF MICRBIOTA
Metabolic function
Immune functions
Produces vitamins
Synthesize all amino acids
FOOD FOR IMPROVING ACTIVITY OF
GUT MICROBIOTA
1. High fibre diet
Coconut/gram/chickpeas /avocado/
almonds/peanuts /walnut /chia seeds
2. Prebiotic food
Banana/onion /oats/legumes/apples
3. Probiotic foods
Kefir/Yogurt/Cultured buttermilk
4.Fermented dairy products
yoghurt/sour cream/kefir
5. Anti-inflammatory foods
Berries /leafy greens/ turmeric/fatty fish

19. Types
16/8 IF
Alternate day fasting
Weekend fasting
OMAD
Prolonged fasting
Mechanism and advantages
• Autophagy
• Activates stem cells
• Improves gut bacterial diversity
• Improves immunity
• Improve testosterone hormone
• Improves Growth Hormone levels
• Decrease insulin resistance
• Weight reduction
• Improves lifestyle from diseases
2. INTERMITTENT FASTING
(with calorie restriction)

20. Protein – RDQ – 1gm/kg normal person
1- 1.5gm for athletes
You can take from plant + animal
sources
Maximum part should take at morning &
evening hours
Best utilization could achieve if intake
combined with muscle exercise.
3. MUSCLE PROTECTION
BY PROTEIN DIET
DOPAMINE -: Soyabean, Almond, Rice,
Walnut /chicken/cottage cheese
ACETYLCHOLINE :- Egg/ Bread/whole
grain/Meat/Liver
SEROTONIN :-Cottage cheese/wheat germs /
avocado / turkey / Banana/ Milk
GABA : Almonds/Banana/Spinach/Walnut/
oats/ brown rice
NOREPINEPHRINE :- (tyrosine containing)
Milk, legume, meat, fish
EPINEPHRINE :- Milk, legume, soyabean,
broccoli, kidney beans, meat, Fish
OMEGA 3 FA :- Flaxseed.

21. TIME MANGMENT
Hours Activities /Action
1. Wake up 5-6 am
2. Active / Passive
workout/Self time
2 Exercise
Cardio for the brain
Meditation/mindfulness
Yoga
Music
3. Break fast time 30 mt 50-200 Kcal (Protein >> Fat rich with recommended ratio of C/F/P )
4. Working time 8-10 Office /business
5. Lunch 1 500-1000 Kcal (Fat>> Protein rich with C/F/P )
6. Passive workout 1 Muscle strength exercise /Art /Reading /Gossip
7. Dinner time /IF/LF 1 400-800 Kcal (Carb >>> Protein rich with C/F/P )
8. Sleep time /
relaxation time
7-8 Memory consolidation/restorative body function
Travelling /outing
/social/ family time
Weekly/Monthly/Yearly
The Best Times Of Days To Eat Certain Nutrients -by Isadora Baum, CHC Jan. 25,

22. CONCLUSION
Do 30-45 minutes Cardio Daily.
Do 20-30 minute of Strength
training Daily.
Maintain regularity in Sleep. Take
at least Deep sleep of 90 minute to
2 hours every day
Eat 30 gm of Dietary Fiber every
day.
Eat 1to 1.5gm/kg of Protein every
day.
Do not Eat Junk Foods.
Practice 16/8 Intermittent Fasting
(FAT ADAPTATION)
Improves Gut Microbiota Function.

23. TAKE HOME MESSAGE
• GOD IS THE CREATOR
• BRAIN IS THE REGULATOR
• MAN IS THE MODULATOR
Exercise is really for the brain, not the body. It affects mood, vitality,
alertness, and feelings of well-being.” - John RateyS

24. TOWER OF LIBERTY
SEVEN WONDERS
HANGING BRIDGE
OXYZONE
GARADIYA MAHADEV
CHAMBAL RIVER FRONT
GHATOTKACH CIRCLE
Exercise is really for the brain, not the body. It
affects mood, vitality, alertness, and feelings of