2. What is a brain healthy lifestyle? 3 components: Diet Exercise Activity Lets look at each component…
3. Healthy Diet Lose weight if you are heavy Especially damaging is a large waistline, according to research Eat fish It is the Omega 3s that help the brain Choose wild salmon, sardines, mackerel, herring, tuna, halibut, oysters, wild trout, lobster or flouder Eat antioxidants Vegetables, such as leafy greens & cruciferous Include avocados, oils, nuts & seeds (with Vitamin E) Dark chocolate may also help the brain Berries (blackberries, strawberries, cranberries) MORE>>>
4. Diet, continued Eat more “good” fat Besides fatty fish, plant based fats like cooking oil (Olive and canola), nuts, seeds, olives Good fats help rid the body of bad fats Bad fats are animal based and saturated, such as whole milk, cream, butter, steak Trans fat (found in cookies and fast food) contain partially hydrogenated vegetable oil and should be avoided Keep your blood sugar stable High quality carbohydrates & lots of fiber 3 or more moderate meals a day Some protein with each meal More>>>
5. Diet (continued) Alcohol in moderation is OK (1 to 2 glasses, red wine is great) Caffeine can be helpful in improving concentration and reaction time, but in moderation as well Cut sodium use Drink plenty of water Supplements??? Maybe these… Fish oil Multivitamin B Vitamin in liquid or shots
6. Exercise Exercise not only keeps your body fit, it can create positive changes in the brain. Research has found: Exercise reduced risk of vascular dementia 3 X a week exercise were 38% less likely to develop dementia 3 X a week for 50 minute exercisers improved mental abilities over those who did not take part in exercise How? Can prevent heart disease which raises risk of dementia Improves blood flow to brain, helps neurons Keeps glucose under control to prevent type 2 diabetes, which can affect cognition Might even decrease amyloid protein which may cause Alzheimer’s Disease More>>>
7. Exercise (continued) Best exercise: Aerobic, such as Walking Swimming Dancing Include strength and flexibility, which help fight fatigue and raises metabolism to burn more calories Make sure that your exercise is CHALLENGING and COMPLEX for ultimate benefit. Mix it up! Include group activities for socialization benefits, such as yoga and dance. More>>>
8. Exercise (continued) The research supports exercise: Learning a new dance using Dance, Dance Revolution improved short term memory A Dutch study found that people with reduced volume in the brain were more likely to develop dementia People who exercise regularly have bigger brains, and may actually restore lost neurons People who exercised made snappier decisions and fewer errors Physically fit kids tended to have the best academic scores Older exercises showed a better ability to “think outside the box” than those who did not exercise Chronic stress may damage cells in the hippocampus… exercise can reduce stress and improve mood
9. Activity Brain training benefits your brain… Practice keeps brain skills intact Novelty builds and rewires the brain Mental activity can improve cognitive reserve Socializing is especially beneficial to the brain What are the brain skills that you want to improve? More>>>
10. Activity: Brain Skills Attention (using your senses to acquire information) Processing speed (how quickly you can interpret information to the brain) Mental flexibility (how well you adapt to new situations) Encoding (how well you learn new information like names and phone numbers) Retrieval (how well you are able to get information from your long term memory) Reasoning (how well you solve problems). Practical brain activities to improve your skills More>>>
11. Everyday brain activities Use memory strategies (such as generating your own examples for new information, or mnemonics which create associations) Use your leisure time for challenging activities like chess, going to the theatre and puzzles. Go back to school, or learn something new Spend time with others for a real boost…Some research suggests that if you hang with intelligent people, you may become more intelligent! Work or volunteer Be mindful, focus your mind on what you are doing
12. Concluding notes The brain is remarkably plastic. You can improve function by challenging yourself and becoming mindful of your lifestyle. Take this opportunity to improve your lifestyle!
13. Thank you for your participation…Good luck in your quest for improved brain power! Much of the information contained in this presentation can be found in the book: Brainpower Game Plan by Cynthia R. Green and the editors of Prevention.
