WELL UBRAIN BOOSTING POWER

The Motivation

• Dementia and Alzheimers Disease• Memory• Problem Solving• Information Overload

Our Agenda

BRAIN DRAINS• Dietary• Lifestyle• Environmental• Physical & Mental

BRAIN TRAINS• Dietary• Lifestyle• Environmental• Physical & Mental

BRAIN DRAINS• Excess Alcohol• Smoking• Some Medications• Electronics Overuse• Multitasking• Routine

BRAIN TRAINS• Antioxidants• Avoidance of Fatty Foods• Specific Supplements are

expanding – food first• Reduction of OTC meds

when possible• “Uni-tasking”• Breaking Habits• Stimulate Reporter Q

BRAIN BOOSTERS• Specific Dietary Changes• MIND Games• Meditation• Laughter• Sleep• Learning: Neurobics• Social Life• Exercise

DIETARY CHANGES

• Mediterrenean Wins Again• Decreased Fatty intake• Decreased processed foods• Decrease sugar intake• Complex carbs: brain still functions on sugar• *Coconut Oil- taken 4 Tbs 2x a day enhanced

ability to draw “clock” again in Alz patients

MIND Games• Games or Puzzles• Crosswords• Sudoku• Bridge• Chess• >specific to the game• >like exercise, benefits lost if ceased

www.DaisyBrains.com

Meditation

• As little as 15 minutes a day• No requirement to “do” meditation• In your car, waiting in a lobby for appt. • During a yoga class• Ability to free and clear mind, disconnect

Socially Active

• If routine Kills, Unpredictable stimulates…interacting with other people is one of the most unpredictable things you can do

• Share learning experiences, games, stimulating conversation of new perspectives, create new connections (brain and social) as you grow in experiences

J Alzheimer’s Disease

LAUGHTER

• Reduction of Cortisol• Proven to increase blood flow similar to that

of people who had been exercising for 30 minutes (watching comedy vs. horror)

• Sit coms, comedy, friends, joke books

SLEEP• Pops up everywhere as a key to health and

vitality• 7-8 hours seems to be average need• Healing power of sleep to wash the brain, lock

in memory• 80% of sleep at night = better quality renewal

than broken or naps• Don’t discount naps however if they are habit

Learning Something NEW• New language• Take lessons: dance, golf, bridge, cooking,

adult education• Exercise lessons: new weight training, new

cardio format, new sequence• Create new neural connections which stall

dementia

Create Something NEW• Make New of Old: rearrange the drawers in the kitchen• Drive anywhere routine a new route• Close your eyes while doing a regular habit • Hold a utensil in your opposite hand• Leave the radio OFF and listen to outdoor sounds• Walk someone else’s neighborhood• Go to a new fitness class• Cook using a new food• Order something completely different

NEUROBICSAerobics for your brain

Strategy-Based Cognitive Training

1. Strategic attention2. Integrated reasoning3. Innovation

Exciting piece that this can be self-employed

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ExerciseMoving Your Feet (period) it turns out is like

rebuilding your brain. Active people have better connections, less likely to experience mental

declines or are able to reverse them.

“We’ve yet to see an age-related symptom that doesn’t improve with exercise.”

- Miriam Nelson, author and doctor

Making Mind-Body Exercise

• Exchange your Treadmill Walking For:• Counting each step, counting by 2, 3, 4• Exchange steady walk for 2 minutes light, 4

minutes hard, 6 minutes medium• Exchange for Elliptical, bike and then treadmill• Line dancing, ballroom dancing• Reactive Exercise: square-dancing, boxing

drills

Tips to Cross Train Your Brain

• Take the Old and Make It New. Habit > Unique• Break Routine• Socially Active Learning experiences, exercise

experiences trump solo• Disconnect to neural connect• Find reasons to laugh• Reinforce your healthful eating with new

foods

SHARE YOUR BRAIN TEASERSdebra@voiceforfitness.com