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By Rick T. on 05/12/2013 in Brain Fitness Neurogenesis is the process by which the brain generates new neurons and new connections It happens that as we get old, the neurogenesis process in our brains decreases. This affects our life by making us more difficult to learn new things (and by hence, change our opinions or views of the world). The reason why neurogenesis decreases with age has two sides: first, neurogenesis decreases due to several physiological issues (motivated by genes) with age. Second, not making use of the neurogenesis (by learning or doing new things) atrophies neurogenesis. You can do little to avoid the first reason: you should have a healthy life. Doing sports and eating properly can minimise the effect of genes in neurogenesis. However, the effect on that is very small. You can however, work on the atrophy of neurogenesis and have a high impact on it by performing new things. This could be as simple as going to work along a different path, or having a different drink at the bar, or changing your weekend. However, you can do the best impact in your neurogenesis by learning new things. If you don’t know what to learn, below, you will find a list of challenging tasks that you can learn and maintain your neurogenesis alive. Look through the list, and choose something that suits you. And when you have mastered it, come back here and pick another thing. Learning new things, from now on, should be a constant in your life! Learn New Languages Learn to play an instrument Learn an artistic skill Learn about computers Learn a new sport Study a different career Learn a dancing style Learn social skills Learn to play a new table game Prepare for a mental competition In addition to the list above, you must realize that learning Insanity Mind will increase your neurogenesis. There are two reasons: one, it will teach you new things and challenge in all the main skills of the brain (memory techniques, mental calculus, speed reading…). Second, once you master the Insanity Mind method you will have a very powerful box of mental tools ready to be used to learn other things (like the ones in the list above). The information provided is for general informational purposes only and is not intended to be medical advice or a substitute for professional health care. You should consult an appropriate health care professional for your specific needs and to determine whether making a lifestyle change or decision based on this information is appropriate for you.

Fatty Fish Seafood like salmon, albacore tuna, mackerel, and sardines are packed with omega-3 fatty acids, powerful and versatile nutrients that are essential for a healthy mind. About 40% of the fatty acids in brain cell membranes are DHA, one of the main omega-3 fatty acids in fish oil. Experts believe it’s probably necessary for transmitting signals between brain cells. Researchers at Tufts University found that people who ate fish 3 times a week and had the highest levels of DHA in their blood slashed their risk of Alzheimer’s disease by 39%. Eat it: At least twice a week (limit albacore tuna to no more than 6 ounces a week to minimize mercury exposure). Leafy Green and Cruciferous Veggies Pile salads,stir-fries, and side dishes with broccoli,cauliflower, cabbage,kale, bok choy, and brussels sprouts. They’re filled with antioxidants like vitamin C and plant compounds called carotenoids,which are particularly powerful brain protectors. Antioxidants prevent damage from free radicals, which are waste products your body makes when cells use fuel to create energy. Your brain is especially vulnerable to damage from free radicals because it uses a lot of fuel (it’s only about 3% of your body weight but uses up to 17% of your energy).Since your mind makes a lot of these toxic by-products, ample antioxidants help to disarm and defuse them. While all antioxidants (from a variety of plants) are good for your brain,these cruciferous veggies are especially effective. A Harvard Medical School study of more than 13,000 women found that those who ate the most lowered their brain age by 1 to 2 years. Eat it: Daily, as part of a well-rounded mix of other colorful veggies. Avocado,Oils, Nuts, and Seeds They all contain another important antioxidant: vitamin E. n one study, researchers found that people who consumed moderate amounts vitamin E-from food, not supplements-lowered their risk of AD by 67%. Eat it: Frequently; shoot for 15 mg of E a day, the equivalent of 2 ounces of almonds. Chocolate Sweeten your brain-boosting diet with the dark kind (at least 70% cocoa); it contains flavonoids, another class of antioxidants that some research links to brain health. Other flavonoid-rich foods include apples,red and purple grapes, red wine, onions, tea, and beer. Eat it: Frequently, as part of a healthy total calorie intake. Up to half an ounce daily has also been shown to lower blood pressure. Berries Research indicates these antioxidant powerhouses may protect your brain, although the mechanism isn’t fully understood. Some scientists think they help to build healthy connections between brain cells. Eat them: Daily, added to yogurt,oatmeal,or cereal for breakfast or an afternoon snack. Whole grains Fiber-rich oatmeal,oat bran,brown rice, and so on help stabilize blood glucose (sugar) levels, compared with refined carbs like white bread and sugary foods. Your body digests these simple […]

Can brain exercises keep your brain healthier as you age and prevent memory loss? Can they even prevent or delay dementia such as Alzheimer’s?                  We need more studies to know for sure. But a number of studies show the benefits of staying mentally active. Mental engagement is consistently linked with a decreased risk of a decline in thinking skills. So games, puzzles, and other types of brain training may help slow memory loss and mental decline. Here are answers to some commonly asked questions about the impact of brain exercises on memory and dementia. Can brain exercises prevent memory loss or dementia?                          Researchers still need to do more study. But there appears to be a consistent link between brain training and a decreased risk of mental decline. Some studies have shown brain training can have long-lasting positive effects. That was seen, for example, in a study called ACTIVE — the Advanced Cognitive Training for Independent and Vital Elderly study. The study involved 2,802 adults aged 65 and older. Participants attended up to 10 brain-training sessions over a 5- to 6-week period. The sessions included training in strategies for: • Memory • Reasoning • Speed of processing information People who took the training showed improvements in those areas that lasted for at least 5 years. Even better? This translated into improvements in their everyday lives, such as the ability to manage money and do housework. But what about prevention of Alzheimer’s and other dementias? Does brain training help?                                                                                                      A study published in 2010 looked at this question and found that staying mentally active delayed cognitive (thinking) decline. After onset of Alzheimer’s, however, mental decline sped up in people who were mentally active. How could this be true? It’s possible that being cognitively active initially bolstered the brain, so symptoms didn’t show up until later in the disease process after it reached a kind of tipping point. The silver lining here? People who are mentally active may spend a shorter part of their lives in a state of decline, even if they develop Alzheimer’s. How does brain activity help? Animal studies have shown that mental stimulation may help protect the brain by: • Decreasing the hallmarks of Alzheimer’s, such as increases in certain proteins (plaques and tangles) • Supporting new nerve cell growth • Prompting communication between nerve cells By keeping your brain active with brain exercises or other engagement, you may help build up a reserve of brain cells and connections. You might even grow new brain cells. This is one explanation for the link between Alzheimer’s and lower levels of education. Experts think that extra stimulation from education may protect the brain by strengthening brain cell connections. Of course, neither education nor brain exercises provide an insurance policy against Alzheimer’s. But they may help delay the onset of symptoms, prolonging a higher […]

A FEW FACTS:  SOCIALIZATION and SENIOR WELLNESS “Strong social ties can preserve our brain health as we age.” (The American Journal of Public Health, Harvard School of Public Health study). “Social isolation may be an important risk factor for cognitive decline in the elderly.” (Tara Parker-Pope, Socializing Appears to Delay Memory Problems, The New York Times, Well, June 4, 2008) “Elderly people who are socially isolated and lonely may be at greater risk of early death” –March 25 (HealthDay News) “Lack of social contact might be an even bigger risk factor than loneliness.” –March 25  (HealthDay News) “Social contact is a fundamental aspect of human existence.  Being socially isolated may lead to the development of serious illness and a reduced life span” (Andrew Steptoe, director of the Institute of Epidemiology and Health Care at University College London.)   The information provided is for general informational purposes only and is not intended to be medical advice or a substitute for professional health care. You should consult an appropriate health care professional for your specific needs and to determine whether making a lifestyle change or decision based on this information is appropriate for you.

The information provided is for general informational purposes only and is not intended to be medical advice or a substitute for professional health care. You should consult an appropriate health care professional for your specific needs and to determine whether making a lifestyle change or decision based on this information is appropriate for you.

The information provided is for general informational purposes only and is not intended to be medical advice or a substitute for professional health care. You should consult an appropriate health care professional for your specific needs and to determine whether making a lifestyle change or decision based on this information is appropriate for you.

Article By: Alvaro Fernandez Let’s review some good lifestyle options we can follow to maintain, and improve, our vibrant brains. Learn what is the “It” in “Use It or Lose It”. A basic understanding will serve you well to appre­ci­ate your brain’s beauty as a liv­ing and constantly-developing dense for­est with bil­lions of neu­rons and synapses. Take care of your nutri­tion. Did you know that the brain only weighs 2% of body mass but consumes over 20% of the oxy­gen and nutri­ents we intake? As a gen­eral rule, you don’t need expen­sive ultra-sophisticated nutri­tional sup­ple­ments; just make sure you don’t stuff your­self with the “bad stuff”. Remem­ber that the brain is part of the body. Things that exer­cise your body can also help sharpen your brain: phys­i­cal exer­cise enhances neurogenesis. Prac­tice pos­i­tive, future-oriented thoughts until they become your default mind­set and you look for­ward to every new day in a con­struc­tive way. Stress and anx­i­ety, no mat­ter whether induced by exter­nal events or by your own thoughts, actu­ally kills neu­rons and pre­vent the cre­ation of new ones. You can think of chronic stress as the oppo­site of exer­cise: it pre­vents the cre­ation of new neurons. Thrive on Learn­ing and Men­tal Chal­lenges. The point of hav­ing a brain is pre­cisely to learn and to adapt to chal­leng­ing new envi­ron­ments. Once new neu­rons appear in your brain, where they stay in your brain and how long they sur­vive depends on how you use them. “Use It or Lose It” does not mean “do cross­word puz­zle num­ber 1,234,567″. It means, “chal­lenge your brain often with fun­da­men­tally new activities”. We are (as far as we know) the only self-directed organ­isms in this planet. Aim high. Once you grad­u­ate from col­lege, keep learn­ing. Once you become too com­fort­able in one job, find a new one. The brain keeps devel­op­ing, reflect­ing what you do with it. Explore, travel. Adapt­ing to new loca­tions forces you to pay more atten­tion to your envi­ron­ment. Make new deci­sions, use your brain. Don’t Out­source Your Brain. Not to media per­son­al­i­ties, not to politi­cians, not to your smart neighbor… Make your own deci­sions, and mis­takes. And learn from them. That way, you are train­ing your brain, not your neighbors’. Develop and main­tain stim­u­lat­ing friend­ships. We are “social ani­mals”, and need social inter­ac­tion. This, by the way, is why ‘Baby Ein­stein’ has been shown not to be the panacea for chil­dren development. Laugh. Often. Especially to cog­ni­tively com­plex humor, full of twists and sur­prises. Bet­ter, try to become the next Jon Stewart Now, remem­ber that what counts is not read­ing this article-or any other-, but prac­tic­ing a bit every day until small steps snow­ball into unstop­pable, inter­nal­ized habits…so, pick your next bat­tle and try to start improv­ing at least one of these 10 habits today. Revisit the habit above that really grabbed […]

->One thing we say repeatedly during our BrainFlex sessions is that age doesn’t matter when it comes to learning. Although it may take us a little longer to learn things, we are still able to learn throughout our lifetime. (Repetition is key!) ->Researchers across the globe agree that we are able to learn throughout our lifetime, which is what the term Brain Plasticity means. (We can grow new neural pathways as long as we are committed to doing so.) ->Most researchers also agree that we must make a concerted effort and remain committed to all of the components important to brain health if we are to experience the best outcomes from life-long learning. These are: Exercise, Healthy Diet, Brain Stimulation, Social Connection, and in recent years, we’ve learned the importance of Good Sleep Patterns and having a Positive Attitude. Although each of these important components are required to ‘age well’, for the purpose of bog chat, I’d like to focus on just one. Exercise: This is one area of research where the positive impact on brain health is the most consistent and undeniable. ->Exercise improves our flow of oxygen throughout our body, which in turn, benefits both the body and the brain, including memory. ->Exercise has been shown in repeated studies to provide our brains with ‘fight’, some researchers describe this fight as ‘reverse aging’. ->Exercise creates an overall feeling of well-being through the release of ‘feel good’ chemicals. (neurotransmitters) ->Exercise increases the number of dendrites in the brain. Dendrites are extensions of our nerve cells.  Their job is to receive electrical impulses from other cells and then communicate those messages to other parts of the brain cell.E

11-10-2020-Worksheets-Maturing Minds

If ‘aging well’ was easy,  everyone would be doing it. Something to Consider: You are one of a kind.  Does this impact the way in which you live? Imagine that you were the owner of the priceless ‘MONA LISA’, painted by the one and only Leonardo da Vinci. How would you care for it?  Would you treasure it? Would you watch over it closely? I’m sure your answer is yes…but why?  I would guess your reason is likely related to its value, since it’s priceless. And why is the ‘MONA LISA’ priceless?  Because it’s one of a kind.  This is what makes it so valuable and the reason so much effort goes into its care and protection. With that being said…you are also one of a kind.  No one else in the world has your DNA coding, which contains millions of digits and data.  No one shares your fingerprint, your personality, your looks, etc.  You are one of a kind and also priceless.  So, there’s the argument for taking the very best care of yourself.  You are irreplaceable. Can we agree that you’re worth it? They say that ‘TIME’ is one thing you can’t buy… HOWEVER, if you consistently make choices that are good for your brain & body, you will be doing your part to extend your life, which is the best way to buy yourself more time, and the best thing you can do for those you love. Challenging your brain with math, logic, creative thinking, vocab exercises, and more is only a small part of ‘AGING WELL.  Eating brain healthy food, staying active (exercising), relaxing, (prayer/meditation), having great relationships (social connections), and maintaining healthy sleep patterns are also necessary. Commit to making any changes you need to make today to take care of yourself…because you are the only one of YOU…and irreplaceable.