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for cancer, Alzheimer’s, mental illness, and substance abuse may indeed be found in a piece of bark deep in the Amazon Jungle. The cure may just as reasonably be found in the deep gyri of one brain of the billions of brains on our planet. Remember, it only takes one brain for something to be considered real or pos- sible. I have a fundamental belief that the human brain contains the answers to our greatest diffi culties, our most challenging questions. The brain is simply too brilliant to not provide us the roadmaps to different solutions, to make life on Earth a better experience, and to wipe disabling diseases from our exis- tence. The brain contains the mathematical wizardry necessary to create the twenty-second-century world and to appreciate deeply complex things such as time and aging itself. The brain seeks pleasure, and its most elegant processing occurs when it is stimulated using multiple sensory pathways simultaneously. The brain also contains answers so that all people of different backgrounds with different sets of beliefs can appreciate more fully we are one species with more similarity than difference. Our future holds signifi cant promise for an entirely new understanding of the human brain. As we develop more sophis- ticated means of exploring the human brain, we will begin to close the gap between what we now believe about the human brain and what is real. We continue to underestimate the power of the brain because we do not understand it well enough. There is a basic human tendency to be cautious and dubious, but I believe we should be aggressive and bold with regard to the potential of the human brain. The future will provide us with more insight and a deeper appreciation for how brilliant the brain is. We will also learn how to use our brains in new and
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Pioneering a Bold Future for Brain Health
highly effi cient ways and to adapt to life circumstances in ways that increase our health and longevity. Perhaps we will also discover within our brain the deep sense of spirituality that has existed in humans since the beginning of time. We may even fi nd that the complexities, questions, and answers on the origin of our universe are the same for the brain. Can something so brilliant be random? Until such exploration yields some of these insights, we need to begin the process of learning about our own brain. From a basic understanding of your brain, you can understand why a proactive lifestyle is critical. Personalizing the message of this book will enable you to engage in a brain health lifestyle across your entire life span, which is desirable because the goal of main- taining access to your life story is so meaningful. It is important to try and refl ect on the many brilliant things you do every day, the experiences of life, and the social interactions your brain permits you to experience. We are truly blessed to have such a complicated and miraculous system within our skull. We are also so fortunate to have the ability to shape our brains, which means we have some control over the integrity and indeed the health of our brain. This is truly a wonderful opportunity for each of us to engage in the proactive path toward brain health. You have been encoding experiences most of your life, and your brain has placed them systematically into a long-term storage for your use. I refer to this as your autobiography, your life story, the most precious gift you have. It is critical that you maintain access to your life story so you can share it with your next great generation, the little ones in your life. Get started on your jour- ney toward brain health today. You have much to share!
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A Final Word
Brain health is a critically important and interesting frontier that has captured the focus of the nation and the world. It is now up to those of us on the front lines of schools, libraries, homes, and corporations to introduce and implement brain health. Everyone who works to learn about their brain and to make lifestyle changes to promote their own brain health will benefi t. While change is typically not easy, such lifestyle altera- tions can be fun and personally relevant. It is time for all of us to begin a proactive approach to protecting our life stories so that we can share them with our next great generation of little ones! Good luck with your own journey to better brain health!
Resources
7
Paul D. Nussbaum, Ph.D. paulnussbaum.com drnuss@zoominternet.net 412-471-1195
Dr. Nussbaum’s website offers a tremendous amount of friendly information on the human brain and brain health promotion. He also provides a series of links to different companies that he works with and programs and products on brain health. You can also order Dr. Nussbaum’s books on his brain health lifestyle and DVDs.
Kathy Rusk, Registered Dietitian Nutrition Dynamics Northwest nutritiondynamicsnw.com kathy@nutritiondynamicsnw.com 425-269-6979
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Resources
Websites
Moxxor Nutritional Supplements mymoxxor.com/drpaul
The Moxxor website offers great information on nutritional supplements that can help boost brain health.
Fit Brains fi tbrains.com
Fit Brains provides fun and friendly brain-fi tness games that give you a daily brain workout. Fit Brains also provides use- ful tools to help you get started on a brain health lifestyle. Dr. Nussbaum serves as the chief scientifi c offi cer to Fitbrains, Inc.
Emeritus Senior Living emeritus.com
Emeritus is one of the largest assisted-living companies in the United States, and it has incorporated Dr. Nussbaum’s brain health lifestyle into its culture. Dr. Nussbaum works closely with Emeritus to provide superior programs for resi- dents in independent-living, assisted-living, and memory-care situations.
199
Resources
International Center for Leadership in Education leadered.com
The International Center for Leadership in Education is a lead- ing authority on education and necessary reforms for improving the education system in America. Dr. Nussbaum serves ICLE as a senior advisor for brain health and education, and he provides keynote presentations to school districts across the country.
Alzheimer’s Prevention alzprevention.org
The Alzheimer’s Foundation of America provides information and programs on research-based methods to delay the onset of Alzheimer’s and related dementias. Dr. Nussbaum serves as the chair of the Prevention Advisory Board for AFA.
Connected Living mywayvillage.com
MyWay Village has a unique program called Connected Living that provides seniors with computer-based methods to tell their life stories and to remain integrated with family and friends. Dr. Nussbaum serves as the chief brain health offi cer and provides leadership to MyWay Village on aspects of brain health and the importance of socialization as one component to a brain health lifestyle.
200
Resources
American Society on Aging asaging.org
The American Society on Aging is a leading organization for education and training in nearly all aspects of aging. Dr. Nuss- baum has worked with the ASA to provide keynote presenta- tions on brain health for many years.
Marbles marblesthebrainstore.com
This new and unique retail chain provides the consumer with some of the latest products and information dealing with brain health.
Books on Brain Health
Brizendine, L. The Female Brain. New York: Morgan Road
Books, 2006.
Carper, J. Your Miracle Brain. New York: Quill, 2001. Diamond, M.C., & Hopson, J. Magic Trees of the Mind. New
York: Plume, 1999.
Kotulak, R. Inside the Brain: Revolutionary Discoveries of How the Mind Works. Kansas City, MO: Anreas and McMeely, 1997.
Nussbaum, J.F., Federowicz, M., & Nussbaum, P.D. Brain Health and Optimal Engagement in Older Adulthood. Girona, Spain: Editorial Aresta, 2009.
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Resources
Nussbaum, P.D. Brain Health and Wellness. Tarentum, PA:
Word Association Publishing, 2003.
—. Your Brain Health Lifestyle. Tarentum, PA: Word Asso-
ciation Publishing, 2007.
—. Your Brain Health Lifestyle: Application to the School, Library, Corporate and Business Setting, and Home. 2nd ed. Tarentum, PA: Word Association Publishing, 2009. Snowdon, D.A. Aging with Grace. New York: Bantam Books,
2001.
Snyder, P.J., Nussbaum, P.D., & Robins, D.L. Clinical Neuro- psychology: A Pocket Handbook for Assessment. 2nd ed. Wash- ington, DC: American Psychological Association, 2006.
Research Papers on Brain Health
Colcombe, S.J., et al. (2006). Aerobic exercise training increases brain volume in aging humans. The Journal of Gerontology: Medical Sciences 61:1166–70.
Diamond, M.C., Krech, D., & Rosenzweig, M.R. (1964). The effects of an enriched environment on the histology of the rat cerebral cortex. Journal of Comparative Neurology 123: 111–20.
Eriksson, P.S., Perfi lieva, E., Bjork-Eriksson, T., Alborn, A.M., Nordborg, C., Peterson, D.A., & Gage, F.H. (1998). Neu-
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Resources
rogenesis in the adult human hippocampus. Nature Medi- cine 4:1313–17.
Mortimer, J.A. (1997). Brain reserve and the clinical expression
of Alzheimer’s disease. Geriatrics 52:S50–S53.
Snowdon, D.A., Kemper, S.J., Mortimer, J.A., Greiner, L.H., Wekstein, D.R., & Markesbery, W.R. (1996). Linguistic ability in early life and cognitive function and Alzheimer’s disease in late life: Findings from the nun study. Journal of the American Medical Association 275:528–32.
Willis, S.L., et al. (2006). Long-term effects of cognitive train- ing on everyday functional outcomes in older adults. JAMA 296:2805–14.
Additional References on Nutrition
DHA, A Good Fat. American Dietetic Association Fact Sheet.
Chicago, 2008.
The Human Brain—Fats, Micronutrients, and Proteins. Pub- lished on the Franklin Institute Resources for Science Learning website (http://www.fi.edu/learn/brain/fats .html, http://www.fi .edu/learn/brain/micro.html, http:// www.fi .edu/learn/brain/proteins.html), 2004.
Omega-3 Fatty Acids, Fish Oil, Alpha-Linolenic Acid. Natural Standard Patient Monograph, published on the Mayo
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Resources
Clinic website by the Mayo Foundation for Medical Edu- cation and Research, June 20, 2008.
Omega-6 Fatty Acids and Risk for Cardiovascular Disease. The American Heart Association, Harris, W., et al. Circulation 2009, 119:902–907.
Mahon, K., & Stump, S.E. Krause’s Food, Nutrition and Diet
Therapy. W.B. Saunders, 2003.
Schmidt, Michael A. Brain-Building Nutrition: How Dietary Fats and Oils Affect Mental, Physical, and Emotional Intelligence. 3rd ed. Frog Books, Ltd., 2007.
Tribole, E. The Ultimate Omega-3 Diet. McGraw-Hill, 2007.
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Index
7
Aerobic exercise, 10, 92, 94, 95, 97, Brain health, critical areas of. See Critical areas of brain health 98, 101 Alzheimer’s disease brain reserve and, 38, 47–48, 105, 112, 190
as cause of dementia, 19–21 memory loss and, 21, 23–24 mental stimulation and, 105, 107, 108, 109, 110
Brain health ambassadors, 188 Brain health inventory as fi rst step, 7–8 mental stimulation domain, 11–12 nutritional domain, 13–14 physical domain, 10 scoring, 14–16 social domain, 9 spiritual domain, 12–13 passive lifestyle and, 49 physical activity and, 101, 103 Ambidextrous brain, building an, Brain reserve Alzheimer’s disease and, 38, 47–48, 105, 112, 190
95–97 Anatomy, brain cortex, 32–34 hippocampus, 22–23, 24, 40–41, 45, 72, 114, 129, 130 left and right hemispheres, 35–37, cortex and, 52 defi ned, 4, 38, 46–47, 72 enhancing, 46–49 novel and complex experiences for, 95, 96
methods for studying, 31–32 neurons, 38–40 subcortex, 35, 52
Annan, Kofi , 78 Antioxidants, 59, 74, 145–46, 148, 153, 159
Artichoke Nut Bread, 177 Axons, 38, 39 53–55, 106 Brain-healthy recipes beef dish, 167 breads and desserts, 177–86 chicken dishes, 170–71 fi sh dishes, 172–76 sauces and dips, 162–66 soups, 160–61 vegetarian dish, 168–69
Breathing exercises, 133 Butternut Squash Soup, 161
Central information processing system, 38 Balance, importance of, 128–29 Blackberry Cobbler Rolls, 181 Blueberry Crisp, 183 Blueberry Nut Bread, 180 Brain, human Chicken, Broccoli and Brown Rice Casserole, 171
205
anatomy, 31–41 life story inside, 3, 26, 195 personalizing brain health, 27–28 unlocking potential of, 189–95 Chicken with Mango Salsa, 170 Computers and socialization, 87–88 Corpus callosum, 35, 37, 92
206
Index
Frontal lobes, 33–34 Future for brain health, 187–95 Cortex, 32–34 Cranberry-Orange Bread, 179 Critical areas of brain health
Games, 12, 113–14, 117–18 Gardening, 10, 96, 97 Green Peppers, Stuffed, 167
Healthy brain lifestyle
defi ned, 61–63 engaging with, 74–75 inventory of, 7–16 mental stimulation, 71–72, 105–23 nutrition, 73–74, 141–59 overview of, 70–74 physical activity, 71, 91–103 research study on, 63–69 socialization, 70, 77–|89 spirituality, 72–73, 125–39 Curry Cream, Chilled, 164 active, conscious behavior, 51–53 changing your lifestyle, 55–58 commitment to, 58–59 novel and complex experiences, 46, 48, 53–55, 57, 77, 106, 114, 116 research on, 63–69 Heart health and brain health, 28, 29, Dancing, 10, 96, 97, 98, 100, 101 Dementia. See also Alzheimer’s disease 91–92 Hemispheres, left and right, 35–37, 95, 96 Hippocampus, 22–23, 24, 40–41, 45, defi ning, 19–21, 23–24, 78 isolation and, 44, 70, 77, 82–83 physical activity and, 94, 96, 103 unhealthy foods and, 143, 145 72, 114, 129, 130
Dendrites, 38, 39 Diabetes, 57, 58, 143, 145, 149 Diet. See Nutrition Hobbies, 9, 80–81, 88, 121, 123 Hoffman, Dustin, 2 Hummus, 162
Intelligence quotient (IQ), 48, 108, 109, 114 Internet
Einstein, Albert, 106 Elderhostel, 111 Emeritus Assisted Living, 64, 198 Executive system, 34 Exercise, physical. See Physical activity helpful websites, 197, 198–200 socialization via, 87–88
Family and friends playing board games with, 113–14,
117–18 socializing with, 9, 84
Fish, 13, 142, 144, 150, 152, 158, 159 Fish dishes, 172–76 Fit Brains, 109, 112, 113, 118, 123, 198 Inventory, brain health as fi rst step, 7–8 mental stimulation domain, 11–12 nutritional domain, 13–14 physical domain, 10 scoring, 14–16 social domain, 9 spiritual domain, 12–13 Isolation and dementia, 44, 77, Five critical areas of brain health 82–83
Knitting, 10, 96, 97
Language and brain development, 107–8 Left and right hemispheres, 35–37, 95, 96
defi ned, 61–63 engaging with, 74–75 inventory of, 7–16 mental stimulation, 71–72, 105–23 nutrition, 73–74, 141–59 overview of, 70–74 physical activity, 71, 91–103 research study on, 63–69 socialization, 70, 77–89 spirituality, 72–73, 125–39 Lifelong learning, 110–12, 115 Lifestyle. See Healthy brain lifestyle Loneliness and dementia, 82–83
207
Index
Meditation and prayer supplements, 154–55 in workplace, 157 Nutritional Domain of brain health for health and happiness, 126–27 for stress reduction, 129, 131–33 in workplace, 136, 137 inventory, 13–14, 16 Memory loss Nuts, 14, 142, 144, 149, 151, 152, Alzheimer’s disease and, 21, 23–24, 153, 158, 159 40–41
stress and, 22–23, 129–30 types of, 21–24 Mental stimulation Occipital lobes, 33, 34 Omega-3 fatty acids, 59, 74, 143, 148, 150, 151, 152, 154, 155, 159
Parietal lobes, 33, 34, 127 Passions and talents, sharing, 81–82, 88 Peaches with Raspberry Sauce, Poached, 185–86 brain reserve and, 105–7 cognitive training, 109–10 enriched environments and, 44 games for, 12, 113–14, 117–18 at home, 117–18 language and brain development, 107–8 Peanut Sauce, 165 Pedometers, 94, 95, 98, 99, 101, 103 Physical activity
lifelong learning, 110–12 music for, 11, 115, 116 neurogenesis and, 71–72 reading and writing for, 11, 114–15, 123
ambidextrous brain and, 95–97 enriched environments and, 44 heart health and brain health, 91–92 at home, 97–98 ideas and tips, 102, 103 walking, 10, 92–94, 97, 98, 99–100, tips and ideas for, 121–22 travel for, 11, 116 in workplace, 118–20 101, 103 in workplace, 99–100 Physical Domain of brain health inventory, 10, 16
Mental Stimulation Domain of brain health inventory, 11–12, 16 Micronutrients, 147, 148, 153–54 Moxxor supplements, 155, 198 Music, 11, 115, 116, 138 MyWayVillage, 88, 199 Pineapple Upside-Down Cake, 182 Pizza, Smoked Salmon, 174–75 Plasticity, 24, 38, 42–43, 45, 46, 93, 189, 190 Post-traumatic stress disorder (PTSD), 130 Prayer and meditation
Neurogenesis, 41, 43, 45 Neurons, 38–40 Neurotheology, 73, 126, 127 Novel and complex experiences, 46, 48, 53–55, 57, 77, 106, 114, 116 Nutrition. See also Recipes for good health, 126–27 for stress reduction, 129, 131–33 in workplace, 136, 137 antioxidants, 59, 74, 145–46, 148, Pumpkin Bread, 178 153, 159
carbohydrates, 147, 148–49 fats, 142–43, 148, 151 at home, 156 ideas for promoting, 158–59 importance of, 141 micronutrients, 147, 148, 153–54 omega-3 fatty acids, 59, 74, 143,
148, 150, 151, 152, 154, 155, 159 protein, 147–48, 150–51 Rain Man, 2 Reading and writing, 11, 114–15, 123 Recipes, brain-healthy beef dish, 167 breads and desserts, 177–86 chicken dishes, 170–71 fi sh dishes, 172–76 sauces and dips, 162–66 soups, 160–61 vegetarian dish, 168–69
208
Index
Rémoulade Sauce, 166 Research on at home, 134–36 meditation and prayer, 126–27, 129, 131–33 brain health lifestyle, 63–69 environment and brain health, tips for promoting, 137–38 in workplace, 136–37 43–49 walking, 92–94 Stress
Retirement, health risk of, 70, 78–81 Rusk, Kathy, 146 importance of balance, 128–29 indicators, 133–34 meditation for reducing, 126–27, 129, 131–33 memory loss and, 22–23, 129–30
Stuffed Green Peppers, 167 Subcortex, 35, 52 Synapses, 38, 43 Synaptic density, 47
Salmon, 13, 142, 150, 152, 159 Salmon Burgers, 173 Salmon Pizza, Smoked, 174–75 Salmon Rama, 172 Salmon Rémoulade Salad, 176 Sign language, 11, 108 Sleep, 12, 21, 23, 139 Snowdon, D. A., 107 Social Domain of brain health inventory, 9, 16 Socialization Television viewing, 49, 84 Temporal lobes, 33, 34, 127 Tomato Soup with Basil, 160 Travel, 11, 102, 116 in community organizations, 81–82, 87 Vegetarian Dutch Baby, 168–69 dementia and isolation, 44, 77, 82–83 Walking, 10, 92–94, 97, 98, 99–100, 101, 103
Websites, helpful, 197, 198–200 Willis, Sherry, 110 Workplace
enriched environments and, 44 at home, 84–85 ideas to promote, 86–87 quick review of tips on, 88 retirement and, 70, 78–81 in workplace, 85–86
Spiritual Domain of brain health inventory, 12–13, 16 Spirituality mental stimulation in, 118–20 nutrition in, 157 physical activity in, 99–100 socialization in, 85–86 spirituality in, 136–37
balance and, 128–29 defi ned, 72–73, 125 God and brain, 127 Yogurt Smoothie with Fruit, 184 Yogurt-Herb Dipping Sauce, 163
