Brain drain or brain train? Identify among dietary, exercise, sleep, and environmental factors how you can improve your brain and decrease risk of dementia and Alzheimer's Disease. Memory fails occur at every age. What factors do you need to know in order to reduce your losses or enhance your current storage? Train your brain right and start now to decrease risk or reverse the effects of aging.

1. WELL UBRAIN BOOSTING POWER

2. The Motivation
• Dementia and Alzheimers Disease
• Memory
• Problem Solving
• Information Overload

3. Our Agenda
BRAIN DRAINS
• Dietary
• Lifestyle
• Environmental
• Physical & Mental
BRAIN TRAINS
• Dietary
• Lifestyle
• Environmental
• Physical & Mental

4. 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

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

6. 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

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

8. www.DaisyBrains.com

9. 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

10. 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

11. 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

12. 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

13. 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

14. 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

15. NEUROBICS
Aerobics for your brain

16. Strategy-Based Cognitive Training
1. Strategic attention
2. Integrated reasoning
3. Innovation
Exciting piece that this can be self-employed

19. Exercise
Moving 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

20. 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

21. 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

22. SHARE YOUR BRAIN TEASERS
debra@voiceforfitness.com