Use It Talk 2010 Publish

Brain
Training:
A
Mul.faceted
Approach
to

Maintaining
Brain
Health
and
Quality
of
Life

Dr.
Rob
Winningham

Western
Oregon
University

Psychology
Division

© 2010, Dr. Rob Winningham
All Rights Reserved

Today’s
Presenta.on

•  We
will
take
a
very
holis.c
and
interconnected
approach,
discussing

a
myriad
of
factors
that
aﬀect
cogni.on
as
we
age
(e.g.,
cogni.ve

exercise,
physical
exercise,
and
nutri.on).

•  We
will
discuss
numerous
and
prac.cal
ways
older
adults
can

maintain
their
cogni.ve
and
social
well-‐being.

•  BoOom
line
is
that
numerous
behavioral
and
lifestyle
interven.ons

seem
to
have
a
signiﬁcant
impact
on
the
likelihood
of
developing

demen.a.

All Rights Reserved

A
Holis.c
Approach

Besides
age,
what
determines
whether
or
not
we
have
good
memory
abili.es
in
older

adulthood?

•  Gene.cs
(50%)

•  Cogni.ve
s.mula.on

•  Other
health
condi.ons

•  Stress

•  Good
sleep

•  Social
support
and
engagement

•  Proper
nutri.on

•  Adequate
physical
exercise

All Rights Reserved

Hope
from
Neuroscien.ﬁc
Research

• 
Older
adults
grow
new
brain
cells
or

neurons,
by
a
process
known
as

neurogenesis.

• 
Neurogenesis
occurs
in
the
adult

hippocampus,
olfactory
bulb,
striatum
and

possibly
in
other
parts
if
the
brain.

All Rights Reserved

Hope
from
Neuroscien.ﬁc
Research

•  Older
adults
can
make
new
connec.ons
and
rewire

their
brains.

•  The
organiza.on
and
connec.on
among
neurons
is

more
important
than
the
number
of
neurons.

All Rights Reserved

Empirical
Evidence
for
Memory

Enhancement

•  Lachman
et
al.
(2010)
found,
as
many
other
researchers
have,

that
older
adults
with
more
educa.on
are
less
likely
to
have

memory
problems.

•  But
there
is
good
news:
"Among
individuals
with
low

educa4on,
those
who
engaged
in
reading,
wri4ng,
a7ending

lectures,
doing
word
games
or
puzzles
once
or
week
or
more

had
memory
scores
similar
to
people
with
more
educa4on,"

said
Lachman.

All Rights Reserved

Empirical
Evidence
for
Memory

Enhancement

•  Lupton
et
al.,
(2009)
found
that
the
later

people
re.red
the
less
likely
they
were
to
get

demen.a
and
if
they
did
it
was
at
a
later
age.

All Rights Reserved

Recent
Scien.ﬁc
Findings

•  January,
2006
-‐-‐
Reduced
volume,
or
atrophy,

in
parts
of
the
brain
known
as
the
amygdala

and
hippocampus
may
predict
which

cogni.vely
healthy
elderly
people
will
develop

demen.a
over
a
six-‐year
period,
according
to

a
study
in
the
January
issue
of
Archives
of

General
Psychiatry
by
Tom
den
Heijer
et
al.

All Rights Reserved

Empirical
Evidence
for
Memory

Enhancement

•  Verghese
et
al.
(2003)
published
an
ar.cle
in

New
England
Journal
of
Medicine
about
the

rela.onship
between
cogni.ve
ac.vi.es
and

likelihood
of
developing
demen.a.

–  Followed
people
for
21
years

–  Measured
ac.vity
levels
and
demen.a

–  Compared
top
third
to
boOom
third

All Rights Reserved

Empirical
Evidence
for
Memory

Enhancement

•  The
par.cipants
who
did
the
most
ac.vi.es
were
63%
less

likely
to
develop
demen.a,
as
compared
to
those
who
did
the

least.

•  For
every
addi.onal
ac.vity
someone
did
on
a
weekly
basis,

there
was
a
7%
reduc.on
in
the
likelihood
of
developing

demen.a.

All Rights Reserved

Empirical
Evidence
for
Memory

Enhancement

•  Par.cipants
in
7
diﬀerent
communi.es
were
tested
on
many

diﬀerent
memory
and
mental
tests.

Then
1/2
of
the

par.cipants
engaged
in
the
cogni.ve
enhancement
program

and
the
other
1/2
(the
control
group)
did
not.

Three
months

later
all
par.cipants
were
retested
on
the
same
tests.

Changes
over
the
three
months
were
analyzed.

All Rights Reserved

Memory
Ability
Increased
aier
Three
Months
of

Cogni.ve
Enhancement
Training

RiverMead Behavioral Memory Test
(Extended)

70

65
Score on RBMT-E

60
Cognitive Enhancement
55
Control Group
50

45

40
Time 1 Time 2
Time of Testing

All Rights Reserved

Cogni.ve
Enhancement
Training
Led
to
an
Increase
in

Perceived
Memory
Ability

Perceived Memory Ability (Confidence)

50
Score on MIA-Perceived Memory

48
46
44
42
Cognitive Enhancement
40
Control Group
38
36
34
32
30
Time 1 Time 2
Time All Rights Reserved
of Testing

Empirical
Evidence
for
Memory

Enhancement

•  “If
older
adults
can
maintain
their
cogni.ve
ability,
they

will
require
less
care
and
possibly
delay
or
even
eliminate

the
need
to
go
to
a
nursing
home.
Cogni.vely
s.mula.ng

ac.vi.es
may
also
postpone
symptoms
of
demen.a,
which

could
also
delay
the
need
for
more
intensive
care.”

Dr.
Winningham,
Journal
of
Mental
Health
and
Aging

All Rights Reserved

Cogni.ve
S.mula.on

•  1.
Read
a
book

•  2.
Order
a
subscrip.on
to
a
newspaper

•  3.
Do
crossword
puzzles

•  4.
Take
a
class
at
Center
50+

•  5.
Join
a
club
or
other
organiza.on

•  6.
Visit
with
friends

•  7.
Take
a
class
at
a
community
college

All Rights Reserved

Cogni.ve
S.mula.on

•  8.
Go
to
a
spor.ng
event

•  9.
Try
to
develop
a
new
hobby

•  10.
Take
diﬀerent
routes
to
frequent
des.na.ons

•  11.
Go
to
a
diﬀerent
grocery
store

•  12.
Take
a
trip
to
a
new
place

•  13.
Go
dancing
or
take
a
dance
class

•  14.
Begin
using
email

All Rights Reserved

Cogni.ve
S.mula.on

•  15.
Volunteer

•  16.
Write
a
leOer

•  17.
Join
a
book
club

•  18.
Try
learning
a
foreign
language

•  19.
Part
.me
job

•  20.
Gardening
-‐
consider
becoming
a
master
gardener

•  21.
Read
new
magazines

•  22.
Listen
to
the
radio

All Rights Reserved

Cogni.ve
S.mula.on

•  23.
Play
(new?)
board
games

•  24.
Visit
museums

•  25.
ElderHostel

•  26.
Join
Facebook

•  27.
Memorize
a
new
song
or
piece
of
music

•  28.
Try
using
the
bus

•  29.
Cook
new
recipes

•  30.
Sewing

•  31.
Join
a
chorus
or
local
orchestra

All Rights Reserved

Cogni.ve
S.mula.on

•  32.
Buy
furniture
that
needs
assembly

•  33.
Get
involved
in
poli.cs

•  34.
Program
your
VCR
and
other
electronic
devices

•  35.
Learn
to
juggle

•  36.
Begin
journaling

•  37.
Complete
Puzzles

•  38.
Toastmasters

All Rights Reserved

Cogni.ve
S.mula.on

•  39.
AOend
medical
lectures
at
hospitals

•  40.
Knipng

•  41.
Counted
cross
s.tch
embroidery

•  42.
Try
using
the
self-‐scan
checkout
at
the
grocery
store

•  43.
Par.cipate
in
a
play

•  44.
Jigsaw
puzzles

•  45.
Volunteer
at
a
church
(e.g.,
teach
Sunday
school
classes
or

organize
volunteer
eﬀorts)

•  46.
Board
games
(e.g.,
see
www.rehabgames.biz)

•  47.
Learn
American
Sign
Language

All Rights Reserved

Cogni.ve
S.mula.on

•  48.
Thinking
cards,
mental
ﬁtness
cards

800-‐327-‐4269

•  49.
Daily
Emails

–  Spanish
Word
of
the
Day
hOp://www.studyspanish.com/dailyword/

–  Investors
Terms
of
the
Day
hOp://www.investorglossary.com/

–  Health
Tip
of
the
Day
hOp://www.realage.com/news_features/.p.aspx

–  Health
Tip
of
the
Day/Dr
Weil
hOp://www.drweil.com/u/Home/index.html

–  Jig
saw
puzzle
hOp://daily.webshots.com/html/sw_jigsaw.html

–  Jig
saw
puzzle
hOp://www.jigzone.com/

–  Cross
word
puzzles

•  hOp://www.bestcrosswords.com/bestcrosswords/Home.page

–  Wordsmith
-‐
English
Word
of
the
Day

•  hOp://www.wordsmith.org/

–  Dic.onary.com
Word
of
the
Day

•  hOp://www.dic.onary.com/wordoiheday/

All Rights Reserved

Cognitive Stimulation

All Rights Reserved

Cogni.ve
S.mula.on

•  50.
Sudoku

All Rights Reserved

Cogni.ve
S.mula.on

•  51.
Word
Finds

All Rights Reserved

Cogni.ve
S.mula.on

•  52.
Wii

All Rights Reserved

Cogni.ve
S.mula.on

•  53.
Nintendo
DS
(or
DS
Lite)

All Rights Reserved

Cogni.ve
S.mula.on

•  54.
Par.cipate
in
the
many
ac.vi.es
available
at
Laurel

Parc,
including
the
Use
It
or
Lose
It
class.

All Rights Reserved

Exercise
and
Cogni.on

•  Colcombe
and
Kramer
(2003)
reported
the

results
of
an
18-‐study
meta-‐analyses
on
the

eﬀects
of
exercise
on
cogni.on.

•  They
found
that,
on
average,
exercise

programs
lead
to
a
.5
standard
devia.on

increase
in
cogni.ve
abili.es
(e.g.,
I.Q.
of
100

versus
108).

All Rights Reserved

Exercise
and
Cogni.on

•  Kramer
et
al.
(2001)
found
that
par.cipa.ng
in
a
six

month
walking
program
led
to
increased
aOen.on
in

60-‐75
year
old
adults.

•  Colcombe
&
Kramer
(2003)
found
that
execu.ve

func.oning
improved
more
than
straight
memory

func.oning.

•  The
ability
to
pay
aOen.on
to
relevant
s.muli
is

correlated
with
cogni.ve
ability
in
older
adults.

It

appears
that
exercise
aﬀects
this
ability.

All Rights Reserved

Exercise
and
Cogni.on

•  Scarmeas
et
al.,
(2009)
found
that
older
adults
(mean
age

77
years)
who
were
in
the
top
third
in
terms
of
gepng

physical
exercise
were
61%
less
likely
to
get
demen.a

All Rights Reserved

What
type
of
exercise
is
best?

•  A
mixture
of
aerobic
and
strength
(or
resistance)
training

•  Liu-‐Ambrose
et
al.
(2010)
reported
that
either
once-‐a-‐week
or

twice-‐a-‐week
resistance
training
sessions
for
12
months
led
to

improvements
in
older
adults’
cogni.on
and
aOen.on.

–  11%
improvement
for
once-‐a-‐week

–  13%
improvement
for
twice-‐a-‐week

All Rights Reserved

Exercise
and
Cogni.on

•  “One
of
the
mechanisms
by
which
physical
ac.vity
may
be

beneﬁcial
for
cogni.on
is
that
physical
ac.vity
s.mulates
trophic

factors
and
neuronal
growth,
possibly
providing
reserve
against

later
cogni.ve
decline
and
demen.a.”

(Dik
et
al.,
2003,
p.
643)

•  Physical
exercise
may
also
increase
cerebral
blood
ﬂow.

All Rights Reserved

Get
Going

•  It
is
oien
challenging
for
people
make
las.ng

changes
to
their
ac.vity
levels
but
consider

the
plethora
of
beneﬁts.

•  Keep
the
beneﬁts
in
mind…

All Rights Reserved

20
Health
Beneﬁts
Associated
with

Physical
Exercise

1.
Reduces
the
risk
of
dying
prematurely.

2.
Reduces
the
risk
of
dying
from
heart
disease.

3.
Reduces
the
risk
of
developing
diabetes.

4.
Reduces
the
risk
of
developing
high
blood
pressure.

5.
Helps
reduce
blood
pressure
in
people
who
already
have
high
blood
pressure.

6.
Reduces
the
risk
of
developing
colon
cancer.

7.
Reduces
feelings
of
depression.

8.
Reduces
feelings
of
anxiety.

9.
Helps
control
weight.

10.
Helps
build
and
maintain
healthy
bones,
muscles,
and
joints.

All Rights Reserved

20
Health
Beneﬁts
Associated
with

Physical
Exercise

11.
Helps
older
adults
become
stronger
and
beOer
able
to
move
about
without
falling.

12.
Promotes
psychological
well-‐being.

13.
Reduces
stress.

14.
Reduces
chance
of
demen.a.

15.
Increases
neural
plas.city.

16.
Faster
wound
healing
and
less
permanent
damage
aier
brain
injury.

17.
Reduces
nico.ne
craving
for
people
who
are
trying
to
quit
smoking.

18.
Increases
speed
of
reﬂex
and
improves
balance
for
those
who
have
experienced
a

stroke.

19.
Helps
older
adults
maintain
their
driving
ability.

All Rights Reserved

Beneﬁt
#20

•  Physical
Exercise
Improves
Cogni.ve
Ability!

All Rights Reserved

Ways
to
increase
overall
physical

ac.vity
levels
1.
Take
the
stairs
instead
of
the
elevator.

2.
When
at
an
airport,
walk
instead
of
using
the
moving
walkways.

3.
Try
to
take
a
30-‐minute
walk
daily.

4.
Plant
a
garden.

5.
Walk
or
ride
a
bicycle
to
run
errands,
if
possible.

6.
Join
a
gym.

7.
If
you
already
have
a
gym
membership,
schedule
some
.me
with
a
personal
trainer

to
change
your
workout.

8.
Swim.

9.
Ask
a
friend
or
spouse
to
exercise
with
you.

10.
Buy
an
MP3
player
and
put
audio
books
or
interes.ng
podcasts
on
it
so
your

workout
goes
quicker
(10%
more
calories
burned)

All Rights Reserved

Nutri.on

•  “The
only
way
to
keep
your
health
is
to
eat

what
you
don’t
want,
drink
what
you
don’t

like,
and
do
what
you
rather
not”
-‐
Mark
Twain

All Rights Reserved

Nutri.on
and
Cogni.on

•  Fats

•  An.oxidants

All Rights Reserved

“Good
Fat”

•  Omega-‐3
faOy
acids
or
“good
fat”
has
been
linked
to

improved
cogni.ve
func.oning
in
older
adults.

•  Fish,
nuts,
olive
oil,
canola
oil,
and
green
leafy
vegetables

are
high
in
Omega-‐3
faOy
lipids.

All Rights Reserved

Research

•  Research
has
found
a
posi.ve
correla.on

between
Omega-‐3
faOy
acids
levels
(e.g.,

DHA)
and
cogni.ve
func.oning
in
older
adults.

•  Individuals
with
demen.a
oien
have
lower

levels
of
DHA
than
non-‐demented
controls.

•  The
more
ﬁsh
people
eat,
the
less
likely
they

are
to
show
signs
of
Alzheimer’s
Disease.

All Rights Reserved

The
American
Journal
of
Clinical

Nutri.on
(2009)

Albanese
et
al.,
(2009)
studied
15,000
people

in
La.n
America
and
Asia
found
that
those

who
ate
fish
nearly
every
day
were
20%

less
likely
to
get
demen.a
as
compared
to

those
who
ate
it
only
a
few
.mes
a
week.

Those
that
ate
fish
a
few
.mes
per
week

were
20%
less
likely
to
get
demen.a
than

those
who
rarely
ate
fish.

All Rights Reserved

Research

•  Recent
research
has
also
shown
that
fish
oil

tablets
can
decrease
the
number
of
depressive

symptoms
in
people
diagnosed
with
major

depression.
Some
studies
have
found
that
fish

oil
tablets
are
as
effec.ve
as
modern

an.depressants.

All Rights Reserved

Research

•  The
omega-‐3
faOy
acids
might
reduce

inflamma.on
in
the
brain.
Inflamma.on
might

be
one
of
the
causes
of
Alzheimer’s
disease.

•  It
also
may
be
that
myelina.on
of
the
axon
is

affected
by
our
dietary
intake
of
fat.

All Rights Reserved

Myelin
Increase
the
Speed
and
Eﬃciency
of

Neuronal
Transmission

All Rights Reserved

An.oxidants

•  Over
.me,
our
brain
cells
experience
wear
and

tear
from
various
oxidants
known
as
free

radicals
(as
well
as
cell
division).

•  Our
bodies
use
an.oxidants
to
combat
the

eﬀects
of
free
radicals.

All Rights Reserved

The
Top
An.oxidant
Fruits
and

Vegetables*

•  Food

An.oxidant
Power**

•  Prunes

5770

•  Raisins

2830

•  Blueberries

2400

•  Blackberries

2040

•  Cranberries

1750

•  Strawberries

1540

•  Spinach

1260

•  Raspberries

1230

•  Brussels
Sprouts
980

•  Plums

950

All Rights Reserved

The
Top
An.oxidant
Fruits
and

Vegetables*

•  Food

An.oxidant
Power**

•  Broccoli
Florets
890

•  Beets

840

•  Avocados

780

•  Oranges

750

•  Red
Grapes

740

•  Red
Bell
Peppers
710

•  Cherries

670

•  Kiwis

600

•  *
-‐
Based
on
Small
(2002),
p.
141-‐142

•  **
-‐
Oxygen
Radical
Absorbency
Capacity
(ORAC)
per
3.5
ounces

All Rights Reserved

Ques.on

•  We
have
discussed
a
number
of
factors

inﬂuence
whether
we
will
experience

cogni.ve
impairment
or
demen.a.
Of
all
the

factors
we
know
about,
what
do
you
think
has

the
greatest
inﬂuence
(besides
age)?

•  Gene.cs

All Rights Reserved

Reducing
Risk
for

Gene.cally
Prone

•  People
who
are
at
a
increased
gene.c
risk
for
demen.a
(they

have
the
ApoE-‐E4
gene)
can
reduce
the
risk
of
demen.a
more

than
others
if
they
remove
reduce
saturated
fat
intake.

•  And,
although
physical
ac.vity
reduces
everyone’s
risk
of

demen.a,
it
reduces
it
more
for
those
who
have
the
ApoE-‐E4

gene.

All Rights Reserved

The
Importance
of
Social
Support

•  Virtually
all
older
adults
have
experienced

disrup.on
of
their
social
support
networks.

•  These
disrup.ons
are
oien
ignored
and
can

lead
to
a
myriad
of
mental
health
problems.

All Rights Reserved

Emo.onal
and
Social
Losses

•  Death
of
a
spouse

•  Death
of
close
life-‐long
friends

•  Health
problems
may
aﬀect
socializa.on

•  Inability
to
drive

•  Move
away
from
friends

•  Less
likely
to
have
social
contact
through
work

All Rights Reserved

Why
does
social
support
and
mood

maOer?

•  Depression
is
less
likely
among
people
who
have
strong
social

networks.

•  Depression
is
also
associated
with
cogni.ve
impairment.

•  Loneliness
is
also
related
to
a
number
of
nega.ve
health
outcomes,

including
increased
chance
of
demen.a
(Luanaigh
&
Lawlor,
2008)

All Rights Reserved

Why
does
social
support
and
mood

maOer?

•  We
must
do
what
we
can
to
decrease

perceived
loneliness
among
older
adults.

•  Wilson
et
al.
(2007)
followed
over
800
older

adults
for
four
years.
The
most
lonely
(top

10%)
were
more
than
twice
as
likely
to

develop
demen.a
in
the
next
four
years.

All Rights Reserved

Why
does
social
support
and
mood

maOer?

•  Depression/Despair/Hopelessness

•  Cardiovascular
Health

•  Immune
Func.oning

•  Cogni.ve
Maintenance

•  Cancer
Prognosis

•  Life
expectancy

All Rights Reserved

Cogni.ve
Enhancement
Training
Led
to
Increased
Social

Support

The Effects of a Cognitive Enhancement
Program on Social Support Appraisals
77
76
75
Score on SS-A

74
Cognitive
73 Enhancement
72 Control Group

71
70
69
68
Time 1 Time 2
Time of Testing

All Rights Reserved

Cogni.ve
Enhancement
Training
Led
to
Increased
Social

Support

Program on Social Support Behaviors

132
130
128
Score on SS-B

126
Cognitive
124 Enhancement
122 Control Group
120
118
116
114
Time 1 Time 2
Time of Testing

All Rights Reserved

Cogni.ve
Enhancement
Training
Led
to
Decreased

Loneliness

Program on Loneliness

35

34
UCLA Loneliness Scale

33
Cognitive
32 Enhancement
31 Control Group

30

29

28
Time 1 Time 2
Time of Testing

All Rights Reserved

Social
Engagement
is
S.mula.ng

•  July,
2008
-‐
Berkman
and
colleagues
reported

ﬁndings
that
showed
older
adults
who
are

most
socially
engaged
have
the
least
memory

problems.

–  Researchers
controlled
for
age,
health,
and
gender

–  Those
with
the
least
formal
educa.on
had
the

greatest
gains
from
social
engagement

All Rights Reserved

Social
Engagement
is
S.mula.ng

“The
working
hypothesis
is
that
social
engagement
is
what

makes
you
mentally
engaged,'’
said
Lisa
F.
Berkman,
the

study’s
senior
author
and
director
of
the
Harvard
Center
for

Popula.on
and
Development
Studies.
“You
can’t
sit
and

withdraw
if
you’re
constantly
talking
and
working
on
things

and
ﬁguring
out
problems
in
your
daily
life.
It’s
not
just

comple.ng
a
crossword
puzzle,
it’s
living
your
life.'’

From:
hOp://well.blogs.ny.mes.com/2008/06/04/socializing-‐appears-‐to-‐delay-‐memory-‐problems/

All Rights Reserved

Summary

•  Par.cipa.on
in
cogni.vely
s.mula.ng
ac.vi.es
is
associated

with
decreased
likelihood
of
developing
demen.a.

•  Cogni.vely
s.mula.ng
ac.vi.es
may
delay
the
need
for
more

intensive
care
(e.g.,
ALF,
skilled
nursing
or
nursing
home).

•  Proper
food
and
exercise
is
good
for
the
brain
and
memory.

•  Social
support
and
social
engagement
is
important
for

physical,
cogni.ve
and
mental
health.

All Rights Reserved

Train
Your
Brain:
How
to
Maximize

Memory
Ability
in
Older
Adulthood

Train
Your
Brain
was
wriOen
to
provide
older
adults,

and
the
people
who
work
with
them,
with

prac.cal
and
scien.fically
based
sugges.ons
and

interven.ons
on
how
to
maintain
and
even

improve
memory
ability.
Most
chapters
begin

with
research
summaries,
followed
by
prac.cal

sugges.ons
for
taking
advantage
of
the
iden.fied

factors
that
affect
memory.
This
book
is
an

excellent
resource
for
anyone
interested
in

maintaining
memory
ability.

Contact
Informa.on

Dr.
Rob
Winningham

Associate
Professor
and
Chair

Western
Oregon
University

345
N.
Monmouth
Ave

Monmouth,
OR
97361

Email:
winninr@wou.edu

Phone:
(503)
838-‐8297

Use It Talk 2010 Publish

Empfohlen

Empfohlen

Weitere ähnliche Inhalte

Andere mochten auch

Andere mochten auch (15)

Ähnlich wie Use It Talk 2010 Publish

Ähnlich wie Use It Talk 2010 Publish (20)

Use It Talk 2010 Publish