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Understanding the Aging Brain Dr. Susan Hardwicke
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©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
2
Purpose To define issues related to the aging brain To provide information about the brain To summarize recent findings relevant to brain aging
To suggest ways to implement research findings To answer your questions
I have personally applied strategies to help clients, as well as to recover from chemo brain.
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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“Framing the Issues” Aging=accumulation of changes in an organism over time
Human aging: Physical change Psychological change Social change
Important to distinguish between: Universal aging vs. probabilistic aging Chronological aging vs. biological aging and social aging
Proximal aging vs. distal aging Individual aging vs. population aging
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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Trends & Indicators Incidence of Alzheimer’s disease expected to skyrocket with “Baby Boom” generation
Incidence of Type II diabetes (>800,000 annually) on the rise, with incidence of early onset Alzheimer’s increasing
Obesity rates continue to climb Health care costs for diseases associated with aging continue to increase sharply
Medical approach addresses treatment over prevention and reversal of symptoms
Medications increase risk of liver disease
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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Trends & Indicators -2 Increased spending by individuals on preventive strategies
Increased spending on alternative health strategies, practitioners
Alternative medicine focused on prevention
Increased membership rates in fitness organizations and exercise programs
Increased number of organizations with obesity- and food-related missions
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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“Future Shock” in Health
Disease and aging virtually synonymous Aging population taking 10-30 medications daily
Large segment of population in long-term care for chronic or catastrophic disease
Increased burden on healthy workers to support population segments with diseases and disorders
Governments and families forced to make choices between basic services/necessities and medical treatment
How to avert “future shock”? Prevention & mitigation
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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Fears and Concerns
Is AD inevitable?
Will I/my loved one lose memory?
Will I lose my mind?
Will my personality change?
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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Aging Brain: Why It’s Important Now
1. Aging (65+) population growth (from 12% - 20% by 2030)
2. Increased incidence in Alzheimer’s Diseasel Current rate is 13% of 65+ age groupl Related to Type II diabetes, incidence may increase dramatically
3. Rising costs of care for aging population with cognitive decline, AD
4. Social costs of cognitive decline5. Personal fears
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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1. A person loses 10,000 brain cells every day.
FACT or MYTH?
3. We use only a small part of our brains every day.4. IQ peaks at age 20, declines over
time, and drops off considerably after age 65.
2. A person’s brain function is determined by genes and very little can be done to change it.
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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Brain Research is Forcing a Change in Paradigm, Exploding Myths
1. A person loses 10,000 brain cells every day.
2. A person’s brain is mostly determined by genes and there isn’t much that can be done to change it.3. We use only a small part of our brains every day.
MYTH - disproved
MYTH – with some truth
MYTH – more support for opposite
MYTH - study was flawed
4. IQ peaks at age 20, declines over time, and drops off considerably after age 65.
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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20 Years of Brain Research
New field of cognitive neuroscience helps understand the functions of different brain areas
Neurology and neuroscience expand knowledge of types of cells
Exploded myths about brain: Brain cells communicate with each other (cell signaling)
Brain can regenerate (neurogenesis) Brain can rewire itself (neuroplasticity) Brain/thoughts affect physiological functions
Supplements, pharmaceuticals, exercise play important role
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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Neurogenesis: The Formation of New Neurogenesis: The Formation of New Brain CellsBrain Cells
Pluripotent stem cell
Multipotent stem
cell/Neural Stem Cell
Undifferentiated neurons
Neurons
Glial cells
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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Anatomy of a NeuronDendrites- receive electrical and chemical impulses from other cells
Cell body- contains the nucleus of the cell’s DNA blueprint for division and replication, and RNA for protein synthesis
Axon- long extension from the cell body that conducts electrical impulses, transports enzymes/chemicals
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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What is a Glial Cell? 10x more numerous than neurons
Multiple types, roles Astrocytes pcreate the blood-brain barrier that protects the CNS
Communication w/neurons to help regulate excitability
Modulate neurotransmitter transmission (e.g., glutamate)
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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Glial Cells’ Protective Role
Glial cells form the myelin sheath that protects and facilitates electrical transmission
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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Electrical Transmission1. Mitochondrion
2. Synapse
3. Electrical signal
Courtesy of wikimedia.org
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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Neurotransmitters Chemical compounds (amines and amino acids) and polypeptides* manufactured in the neuron or human body
Excitatory and inhibitory
Regulate mood, activity, and storage of information Stored in vesicles
near axons Role: transfer informational signals across the synapse, then return (through reuptake process) to original site
>60 neurotransmitters!
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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Cell Cycle Normal cells
Contact inhibition Cell cycle control Cell differentiation
Programmed cell death: apoptosis
Cancer cellsUncontrolled growth (malfunction of programmed cell death)
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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Aging: What Happens (Inevitable?)
Cellular aging Hayflick Limit on cell replication Telomeres Imperfect replication of cells (DNA damage) - related to cellular energy
Organismal aging Declining ability to respond to stress
Increased risk of disease
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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The Proximal and Distal Issues
Proximal: “Use it or lose it” principal
Proximal: Sedentary lifestyles Proximal: Increased alcohol consumption Distal: Early disease, disorders untreated
Distal: Lifetime of neurotoxins Distal: Surgeries, chemotherapy, injuries
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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Areas of Cognitive Decline - Probabilistic
Memory Language Focus Processing speed, not quality
Decision-making Mood
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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Brain Health Model
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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Wellness Model
Factors
Family history
Body Mass Index
Diet & supplementation
Age
Activity/exercise
Medical history
Lifestyle
Gender
Prevention & Mitigation Strategies
Screening
Emotional/Spiritual
Diet & Supplementation
Physical Exercise & Lifestyle
Mental Exercise
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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Rationale for Model
Achieve clear sense of purpose Take advantage of recent research and promote new brain cell growth (neurogenesis)
Improve the quality of new brain cells Enhance intercellular communications Enhance brain’s biochemistry Reinforce or develop pathways in the brain
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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Start with Emotional/Spiritual
1. Make a conscious decision to improve or maintain your health
2. Achieve a positive emotional state DAILY3. Reflect on your core spiritual beliefs4. Build your sense of purpose5. Try mindfulness6. Increase your enjoyment of being alive every day
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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Diet and Supplements
Remember: What you ingest is used to construct cells and in cell communications
Do not ingest toxins-- eliminate chemicals, additives, and artificial flavors and sweeteners
Decrease unhealthy fats and increase healthy fats
Increase protein Add folic acid, probiotics, and other supplements that directly benefit the brain in particular, and energy in general
Obtain nutrients from dietary sources whenever possible!
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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Research-based Brain Nutrients
Essential Fatty Acids
Amino Acids
Sugars
Minerals
Choline and B-vitamins
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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Research Shows Benefits of these Nutrients
DHA (found in Omega-3 fatty acids) Folic Acid (800 mcg daily) Turmeric/circumin has tumor suppressant and anti-plaque benefits
Gingko biloba facilitates dendritic growth
Niacin- evidence based on dietary niacin Evaluate your medications for potential side effects on brain function, interactions with supplements
These research findings are not intended to diagnose, treat, or cure any disease. Consult your health care practitioner.
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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Physical Exercise
EXERCISE STIMULATES THE FORMATION OF NEW BRAIN CELLS!! Cardio Weight training
Unless you formerly worked out, start with walking (preferably outdoors)
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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Mental Exercise
15 minutes a day, every day. Repeat the same type of game for several weeks to build pathways in the brain. Concentration/memory puzzles and games Sudoku Trivial pursuit Online memory games Cranium
Reduce or eliminate television Fill moments of “dead time” by deliberate thinking or reading, not allowing your mind to wander.
Get enough sleep to help your brain reorganize
©Copyright Susan Hardwicke, Ph.D. 2009. All rights reserved.
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Additional Information
Resources available via email
More nutritional information
BLOG: www.brain-hub.blogspot.com
EMAIL: [email protected]