The 5 Things You Must Do to Keep Your Mind Young and Sharp_14

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S ave Your Brain 194 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 difﬁculties, 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 signiﬁcant 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
P ioneering a Bold Future for Brain Health 195 highly efﬁcient 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 ﬁnd 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 reﬂect 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!
S ave Your Brain 196 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 beneﬁt. 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 197
R esources 198 Websites Moxxor Nutritional Supplements mymoxxor.com/drpaul The Moxxor website offers great information on nutritional supplements that can help boost brain health. Fit Brains ﬁtbrains.com Fit Brains provides fun and friendly brain-ﬁtness 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 scientiﬁc ofﬁcer 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.
R esources 199 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 ofﬁcer and provides leadership to MyWay Village on aspects of brain health and the importance of socialization as one component to a brain health lifestyle.
R esources 200 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.
R esources 201 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., Perﬁlieva, E., Bjork-Eriksson, T., Alborn, A.M., Nordborg, C., Peterson, D.A., & Gage, F.H. (1998). Neu-
R esources 202 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
R esources 203 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 98, 101 Critical areas of brain health Alzheimer’s disease Brain health ambassadors, 188 brain reserve and, 38, 47–48, 105, Brain health inventory 112, 190 as ﬁrst step, 7–8 as cause of dementia, 19–21 mental stimulation domain, 11–12 memory loss and, 21, 23–24 nutritional domain, 13–14 mental stimulation and, 105, 107, physical domain, 10 108, 109, 110 scoring, 14–16 passive lifestyle and, 49 social domain, 9 physical activity and, 101, 103 spiritual domain, 12–13 Ambidextrous brain, building an, Brain reserve 95–97 Alzheimer’s disease and, 38, 47–48, Anatomy, brain 105, 112, 190 cortex, 32–34 cortex and, 52 hippocampus, 22–23, 24, 40–41, deﬁned, 4, 38, 46–47, 72 45, 72, 114, 129, 130 enhancing, 46–49 left and right hemispheres, 35–37, novel and complex experiences for, 95, 96 53–55, 106 methods for studying, 31–32 Brain-healthy recipes neurons, 38–40 beef dish, 167 subcortex, 35, 52 breads and desserts, 177–86 Annan, Koﬁ, 78 chicken dishes, 170–71 Antioxidants, 59, 74, 145–46, 148, ﬁsh dishes, 172–76 153, 159 sauces and dips, 162–66 Artichoke Nut Bread, 177 soups, 160–61 Axons, 38, 39 vegetarian dish, 168–69 Breathing exercises, 133 Balance, importance of, 128–29 Butternut Squash Soup, 161 Blackberry Cobbler Rolls, 181 Blueberry Crisp, 183 Central information processing system, Blueberry Nut Bread, 180 38 Brain, human Chicken, Broccoli and Brown Rice anatomy, 31–41 Casserole, 171 life story inside, 3, 26, 195 Chicken with Mango Salsa, 170 personalizing brain health, 27–28 Computers and socialization, 87–88 unlocking potential of, 189–95 Corpus callosum, 35, 37, 92 205
I ndex 206 Cortex, 32–34 Frontal lobes, 33–34 Cranberry-Orange Bread, 179 Future for brain health, 187–95 Critical areas of brain health deﬁned, 61–63 Games, 12, 113–14, 117–18 engaging with, 74–75 Gardening, 10, 96, 97 inventory of, 7–16 Green Peppers, Stuffed, 167 mental stimulation, 71–72, 105–23 nutrition, 73–74, 141–59 Healthy brain lifestyle overview of, 70–74 active, conscious behavior, 51–53 physical activity, 71, 91–103 changing your lifestyle, 55–58 research study on, 63–69 commitment to, 58–59 socialization, 70, 77–|89 novel and complex experiences, 46, spirituality, 72–73, 125–39 48, 53–55, 57, 77, 106, 114, Curry Cream, Chilled, 164 116 research on, 63–69 Dancing, 10, 96, 97, 98, 100, 101 Heart health and brain health, 28, 29, Dementia. See also Alzheimer’s disease 91–92 deﬁning, 19–21, 23–24, 78 Hemispheres, left and right, 35–37, isolation and, 44, 70, 77, 82–83 95, 96 physical activity and, 94, 96, 103 Hippocampus, 22–23, 24, 40–41, 45, unhealthy foods and, 143, 145 72, 114, 129, 130 Dendrites, 38, 39 Hobbies, 9, 80–81, 88, 121, 123 Diabetes, 57, 58, 143, 145, 149 Hoffman, Dustin, 2 Diet. See Nutrition Hummus, 162 Einstein, Albert, 106 Intelligence quotient (IQ), 48, 108, Elderhostel, 111 109, 114 Emeritus Assisted Living, 64, 198 Internet Executive system, 34 helpful websites, 197, 198–200 Exercise, physical. See Physical activity socialization via, 87–88 Inventory, brain health Family and friends as ﬁrst step, 7–8 playing board games with, 113–14, mental stimulation domain, 11–12 117–18 nutritional domain, 13–14 socializing with, 9, 84 physical domain, 10 Fish, 13, 142, 144, 150, 152, 158, 159 scoring, 14–16 Fish dishes, 172–76 social domain, 9 Fit Brains, 109, 112, 113, 118, 123, spiritual domain, 12–13 198 Isolation and dementia, 44, 77, Five critical areas of brain health 82–83 deﬁned, 61–63 engaging with, 74–75 Knitting, 10, 96, 97 inventory of, 7–16 mental stimulation, 71–72, 105–23 Language and brain development, nutrition, 73–74, 141–59 107–8 overview of, 70–74 Left and right hemispheres, 35–37, physical activity, 71, 91–103 95, 96 research study on, 63–69 Lifelong learning, 110–12, 115 socialization, 70, 77–89 Lifestyle. See Healthy brain lifestyle spirituality, 72–73, 125–39 Loneliness and dementia, 82–83
I ndex 207 Meditation and prayer supplements, 154–55 for health and happiness, 126–27 in workplace, 157 for stress reduction, 129, 131–33 Nutritional Domain of brain health 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 Occipital lobes, 33, 34 types of, 21–24 Omega-3 fatty acids, 59, 74, 143, 148, Mental stimulation 150, 151, 152, 154, 155, 159 brain reserve and, 105–7 cognitive training, 109–10 Parietal lobes, 33, 34, 127 enriched environments and, 44 Passions and talents, sharing, 81–82, 88 games for, 12, 113–14, 117–18 Peaches with Raspberry Sauce, at home, 117–18 Poached, 185–86 language and brain development, Peanut Sauce, 165 107–8 Pedometers, 94, 95, 98, 99, 101, 103 lifelong learning, 110–12 Physical activity music for, 11, 115, 116 ambidextrous brain and, 95–97 neurogenesis and, 71–72 enriched environments and, 44 reading and writing for, 11, 114–15, heart health and brain health, 91–92 123 at home, 97–98 tips and ideas for, 121–22 ideas and tips, 102, 103 travel for, 11, 116 walking, 10, 92–94, 97, 98, 99–100, in workplace, 118–20 101, 103 Mental Stimulation Domain of brain in workplace, 99–100 health inventory, 11–12, 16 Physical Domain of brain health Micronutrients, 147, 148, 153–54 inventory, 10, 16 Moxxor supplements, 155, 198 Pineapple Upside-Down Cake, 182 Music, 11, 115, 116, 138 Pizza, Smoked Salmon, 174–75 MyWayVillage, 88, 199 Plasticity, 24, 38, 42–43, 45, 46, 93, 189, 190 Neurogenesis, 41, 43, 45 Post-traumatic stress disorder (PTSD), Neurons, 38–40 130 Neurotheology, 73, 126, 127 Prayer and meditation Novel and complex experiences, 46, 48, for good health, 126–27 53–55, 57, 77, 106, 114, 116 for stress reduction, 129, 131–33 Nutrition. See also Recipes in workplace, 136, 137 antioxidants, 59, 74, 145–46, 148, Pumpkin Bread, 178 153, 159 carbohydrates, 147, 148–49 Rain Man, 2 fats, 142–43, 148, 151 Reading and writing, 11, 114–15, 123 at home, 156 Recipes, brain-healthy ideas for promoting, 158–59 beef dish, 167 importance of, 141 breads and desserts, 177–86 micronutrients, 147, 148, 153–54 chicken dishes, 170–71 omega-3 fatty acids, 59, 74, 143, ﬁsh dishes, 172–76 148, 150, 151, 152, 154, 155, sauces and dips, 162–66 159 soups, 160–61 protein, 147–48, 150–51 vegetarian dish, 168–69
I ndex 208 Rémoulade Sauce, 166 at home, 134–36 Research on meditation and prayer, 126–27, brain health lifestyle, 63–69 129, 131–33 environment and brain health, tips for promoting, 137–38 43–49 in workplace, 136–37 walking, 92–94 Stress Retirement, health risk of, 70, 78–81 importance of balance, 128–29 Rusk, Kathy, 146 indicators, 133–34 meditation for reducing, 126–27, Salmon, 13, 142, 150, 152, 159 129, 131–33 Salmon Burgers, 173 memory loss and, 22–23, 129–30 Salmon Pizza, Smoked, 174–75 Stuffed Green Peppers, 167 Salmon Rama, 172 Subcortex, 35, 52 Salmon Rémoulade Salad, 176 Synapses, 38, 43 Sign language, 11, 108 Synaptic density, 47 Sleep, 12, 21, 23, 139 Snowdon, D. A., 107 Television viewing, 49, 84 Social Domain of brain health Temporal lobes, 33, 34, 127 inventory, 9, 16 Tomato Soup with Basil, 160 Socialization 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, enriched environments and, 44 101, 103 at home, 84–85 Websites, helpful, 197, 198–200 ideas to promote, 86–87 Willis, Sherry, 110 quick review of tips on, 88 Workplace retirement and, 70, 78–81 mental stimulation in, 118–20 in workplace, 85–86 nutrition in, 157 Spiritual Domain of brain health physical activity in, 99–100 inventory, 12–13, 16 socialization in, 85–86 Spirituality spirituality in, 136–37 balance and, 128–29 deﬁned, 72–73, 125 Yogurt Smoothie with Fruit, 184 God and brain, 127 Yogurt-Herb Dipping Sauce, 163