October 17–19, 2013

TEN WAYS TO BOOST BRAIN POWER

Sally Hanna

Brain Quiz

Answer: True

People who meditate for 30 minutes a day for 8 weeks show changes in parts of the brain associated with memory, sense of self, empathy and stress?

Question 1

Answer: True

Human brains are the most complex of any living organism on earth?

Question 2

Answer: 20%

The brain accounts for 2% of the body’s mass and burns what % of the body’s energy?

Question 3

Answer: 80%

What percentage of the brain is made up of water?

Question 4

Brain Quiz

At what age does your brain stop growing and changing?

Question 6

Answer: True

Using your brain can strengthen the trillions of connections between brain synapses?

Question 7

Answer: True

Your brain generates enough watts of power when you are awake to illuminate a 25 watt light bulb?

Question 8

Answer: Late teens and early twenties, but continues to change your whole life

Answer: 3 lbs.

How much does your brain weigh?

Question 5

Commit to Act

POWER OF EATING RIGHT, POWER NAPS, AND EXERCISE ON THE BRAIN

#1

Eating Right for Maximum Brain Power

Eating Right for Maximum Brain Power

Eating Right for Maximum Brain Power

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Glucose from carbohydrates is the fuel your brain uses to product the energy that moves and motivates you.

Amino Acids

Micronutrients

Fatty Acids

Nourish – Carbohydrates Fuel Your Brain• Glucose is the only fuel normally

used by brain cells• Neurons cannot store glucose, they

depend on the bloodstream to deliver a constant supply of this precious fuel

• This blood sugar (glucose) is obtained from carbohydrates:

– grains – legumes– fruits – vegetables– dairy products

• Too much sugar or refined carbohydrates can actually deprive your brain of glucose.

Source: http://www.fi.edu/learn/brain/carbs.html

Eating Right for Maximum Brain Power

Glucose

Question – What Nutrient Gives You

• Extra Boost to Brain Power• Lower Risk of Alzheimer’s Disease

Omega-3

Sleep Boosts Brain Cell Numbers

Necessary for Our Nervous System to Properly Work

Myelin Ensheaths Nerves to Protect Them and Speed Up Their Signaling

Power of Quick Naps• Caffeine Can Decrease Memory Performance• Nap on a Regular Schedule

30-60 Minutes Helps Boost Memory and Enhances Creativity

Exercise Boosts Brain Testosterone Levels, Builds New Brain Cells

Word About Exercise

• Increases Oxygen to Your Brain• Reduces Risk of Disorders that Lead to

Memory Loss• Enhances Production of Brain Chemicals –

Protects Brain Cells• Testosterone Surge After Exercise

– Production of New Brain Cells Takes Place• Increases Dopamine Released

– Dopamine Helps Your Brain Improve Concentration

POWER OF NEGATIVE/ POSITIVE SELF TALKON THE BRAIN

#2

Power of Negative Self Talk

I’m Not Supposed to Be Here

I’m Not Qualified

for this Job

I Can’t Do This

I’m Not Smart

Enough

I’m Not Good

Enough

Power of Positive Self Talk

I Belong Here

I am Qualified

I Can Do This

I am Smart Enough

I am Good Enough

POWER OF STRESSON THE BRAIN

#3

De-Stressing

STRESS is One of the Brain’s Worst Enemies

• Destroys Brain Cells

• Damages a Region of the Brain Involved in the Formation of New Memories and the Retrieval of Old Ones

Hot Buttons

are things that annoy, irritate, and/or frustrate you.

I get extremely irritated, frustrated, or annoyed if a person:

Misses deadlines Talks but doesn’t listen

Does not share information with team members

Only thinks about his or her needs or interests

Is derogatory Thinks he or she knows it all

Exercise

Identify Your Own

Hot Buttons

What You Can Do When a Hot Button is Pushed

• Don’t React• Practice De-stressing Techniques

– Deep Breathing– Visualization– Take a Walk– What Else?

POWER OF BODY POSTUREON THE BRAIN

#4

Two Hormones Effects on the Brain

• Testosterone – Effect on Key Cognitive Functions– Attention, Memory, and Social Ability

• Cortisol – Stress Hormone Increased Levels Lead to Memory Impairment and a Smaller Hippocampus

Closed Body Posture

Powerful Body Posture

POWER OF MEDITATIONON THE BRAIN

#5

Power of Meditation on the Brain

• Meditation Changes Actual Brain– Regular Meditators have More Activity in the Left

Pre-frontal Cortex• Associated with Feelings of Joy

– Increases the Thickness of the Cerebral Cortex• Encourages More Connections Between Brain

Cells

Increases Mental Sharpness and Memory Ability

Power of Meditation on the Brain

Power of Meditation on the Brain

POWER OF LEARNING SOMETHING NEW ON THE BRAIN

#6

Power of New Learning

Working Out Your Brain, Increases the Process to Remember Information

“Use It or Lose It”

How Do You Get a Brain Workout• Visit New Places• Different Kinds of Books• Challenging Hand-Eye Coordination

Pick Something New, Challenging and Fun!

POWER OF HAVING FOCUSED CONVERSATIONS ON THE BRAIN

#7

Focused Conversation Activity

POWER OF LAUGHTER AND SOCIAL CONNECTONS ON THE BRAIN

#8

Effects of Laughter

Laughter Engages Multiple Regions Across the Whole Brain

Laughter Engages Multiple Regions Across the Whole Brain

Effects of Laughter

“Bummer of a

birthmark, Ha!”

Social Connections

Relationships Stimulate Our Brain

• Interacting with Others is the Best Kind of Brain Exercise

• Vital for Brain Health

How Can I Build More Social Connections?

Exercise

POWER OF TRICKS TO MEMORY RETENTIONON THE BRAIN

#9

Tricks to Memory Retention• Pay Attention• Involve as Many Senses as Possible

• Relate Information to What You Already Know• Rehearse in Your Mind

Use Mnemonic Devices to Make Memorization Easier

1836

Chunking With

Method of Loci

Place Items You Want to Remember Along a Route You Know Well

FOSTERING CREATIVITY AND INNOVATION

#10

Creativity

7 Years – 4% Creative2-4 Years – 95% Test Very Creative

A Way of Improving Already Existing Products

Innovation is Not Limited by IQ, Intelligence, or Degrees

A Way of Improving Already Existing Products

The 3M Example

Increase Innovation By . . .

Questions