MAINTA

IN B

RAIN H

EALTH

BEING PRO-ACTIVE

Practices that promote good dental and cardio health are the same choices that make our brain healthy

FIVE FOCUSES NUTRITION

Dark vegetables, fruits, protein

PHYSICAL ACTIVITY

Daily

DE-STRESSING

Regularly

STIMULATING THE BRAIN

Challenging, Games

SPIRITUALLITY

Looking Inward

DIET

Top Brain Health Foods

These 5 are only considered to be the top on specific studies.

Other foods that are not listed are incredibly brain and healthy friendly

HERE THEY ARE……

1. Wild Salmon (not farm grown)

2. Cacao Beans (minimally Processed)

3. Matcha (stone ground Gyokuru green

tea)

4. Acai Berries and Blueberries (fresh)

5. Coffee Beans (black)

PHYSICAL ACTIVITY

Usually is regarded as the pursuit of exercising the

muscles, tendons and joints of the body

Effective fitness can have a profound impact on all our vital organs, especially the brain

Researchers now believe we can work –out your

brain

EXERCISE

Working up a sweat is critical for brain health

Exercise increases brain

function

memory retention

cognition ability….

up to 20%

Arthur F. Kramer, PhD, neuroscientist

University of Illinois

THE BRAIN

only 2 % of the body’s weight and 15% of it’s

blood flow

Regular exercise keeps the brain’s arteries open and unclogged

Research suggest that exercise may encourage the brain to make new connections between neurons and build new vascular structures

DE-STRESS

Corticosteroids –stress hormones

Stress most damaging …….

Hippocampus brains memory center

Thoughts and Medications

RELAXATION

Deep Breathing Meditation Sleep (turn in early) Exercise Read a book Vacation Walk get a massage

SLEEP Biggest boost you can give your brain Vital to proper brain function

judgment, reaction time, memory 7 to 8 hours of sleep is considered average Some individuals only need 5, others need

10 Sleep is a learned behavior Falling a sleep can be challenging

( handout)

STIMULATING THE BRAIN

Challenge your brain (something different) Research shows challenging the brain

regularly can develop brains that perform like

those individuals of a decade or more

younger Puzzles, Suduko, brainteasers, mind games,

education Massage the hippocampus… The 2 R’s engage the

hippocampus Beat the clock….games

SPIRITUALITY A broad term Different things for different people Referring…as one means of turning inward Slowing down, introspecting Finding a peaceful existence Removing yourself from a hurried society,

a

modern life Prayer/worship, meditation, relaxation

SLOWING DOWN THE BRAIN/LIFESTYLE Research indicates that animal brains

stop developing when exposed to environments that are too stimulating

Baby Boomers 1946 through 1964

Fast-paced

Multi-tasking

Stress production Consequences…particularly on health

DR. NUSSBAUM Supports 30 minutes a day to SLOW DOWN\ Turn Inward Turn OFF the environmental input

Phone

Ipod

Computers

Other communication devices Reducing stress has positive effects on the

brain

POSITIVE IMPACTS

A survey published in Parade Magazine, states….

95 % of US Physicians believe spirituality is important to the well being of their patience

Research has demonstrated the following positive impacts of regular spiritual practice:

An enhanced immune system, Earlier discharge from hospital stays, Greater Longevity, A happier life, Positive health outcomes