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- S ave Your Brain
194
for cancer, Alzheimer’s, mental illness, and substance abuse may
indeed be found in a piece of bark deep in the Amazon Jungle.
The cure may just as reasonably be found in the deep gyri of
one brain of the billions of brains on our planet. Remember, it
only takes one brain for something to be considered real or pos-
sible. I have a fundamental belief that the human brain contains
the answers to our greatest difficulties, our most challenging
questions. The brain is simply too brilliant to not provide us
the roadmaps to different solutions, to make life on Earth a
better experience, and to wipe disabling diseases from our exis-
tence. The brain contains the mathematical wizardry necessary
to create the twenty-second-century world and to appreciate
deeply complex things such as time and aging itself. The brain
seeks pleasure, and its most elegant processing occurs when it
is stimulated using multiple sensory pathways simultaneously.
The brain also contains answers so that all people of different
backgrounds with different sets of beliefs can appreciate more
fully we are one species with more similarity than difference.
Our future holds significant promise for an entirely new
understanding of the human brain. As we develop more sophis-
ticated means of exploring the human brain, we will begin to
close the gap between what we now believe about the human
brain and what is real. We continue to underestimate the power
of the brain because we do not understand it well enough.
There is a basic human tendency to be cautious and dubious,
but I believe we should be aggressive and bold with regard to
the potential of the human brain. The future will provide us
with more insight and a deeper appreciation for how brilliant
the brain is. We will also learn how to use our brains in new and
- P ioneering a Bold Future for Brain Health 195
highly efficient ways and to adapt to life circumstances in ways
that increase our health and longevity. Perhaps we will also
discover within our brain the deep sense of spirituality that has
existed in humans since the beginning of time. We may even
find that the complexities, questions, and answers on the origin
of our universe are the same for the brain. Can something so
brilliant be random?
Until such exploration yields some of these insights, we need
to begin the process of learning about our own brain. From a
basic understanding of your brain, you can understand why a
proactive lifestyle is critical. Personalizing the message of this
book will enable you to engage in a brain health lifestyle across
your entire life span, which is desirable because the goal of main-
taining access to your life story is so meaningful. It is important
to try and reflect on the many brilliant things you do every day,
the experiences of life, and the social interactions your brain
permits you to experience. We are truly blessed to have such a
complicated and miraculous system within our skull. We are
also so fortunate to have the ability to shape our brains, which
means we have some control over the integrity and indeed the
health of our brain. This is truly a wonderful opportunity for
each of us to engage in the proactive path toward brain health.
You have been encoding experiences most of your life, and your
brain has placed them systematically into a long-term storage
for your use. I refer to this as your autobiography, your life story,
the most precious gift you have. It is critical that you maintain
access to your life story so you can share it with your next great
generation, the little ones in your life. Get started on your jour-
ney toward brain health today. You have much to share!
- S ave Your Brain
196
A Final Word
Brain health is a critically important and interesting frontier
that has captured the focus of the nation and the world. It is
now up to those of us on the front lines of schools, libraries,
homes, and corporations to introduce and implement brain
health. Everyone who works to learn about their brain and to
make lifestyle changes to promote their own brain health will
benefit. While change is typically not easy, such lifestyle altera-
tions can be fun and personally relevant. It is time for all of us
to begin a proactive approach to protecting our life stories so
that we can share them with our next great generation of little
ones!
Good luck with your own journey to better brain health!
- Resources
7
Paul D. Nussbaum, Ph.D.
paulnussbaum.com
drnuss@zoominternet.net
412-471-1195
Dr. Nussbaum’s website offers a tremendous amount of friendly
information on the human brain and brain health promotion.
He also provides a series of links to different companies that
he works with and programs and products on brain health.
You can also order Dr. Nussbaum’s books on his brain health
lifestyle and DVDs.
Kathy Rusk, Registered Dietitian
Nutrition Dynamics Northwest
nutritiondynamicsnw.com
kathy@nutritiondynamicsnw.com
425-269-6979
197
- R esources
198
Websites
Moxxor Nutritional Supplements
mymoxxor.com/drpaul
The Moxxor website offers great information on nutritional
supplements that can help boost brain health.
Fit Brains
fitbrains.com
Fit Brains provides fun and friendly brain-fitness games that
give you a daily brain workout. Fit Brains also provides use-
ful tools to help you get started on a brain health lifestyle. Dr.
Nussbaum serves as the chief scientific officer to Fitbrains,
Inc.
Emeritus Senior Living
emeritus.com
Emeritus is one of the largest assisted-living companies in
the United States, and it has incorporated Dr. Nussbaum’s
brain health lifestyle into its culture. Dr. Nussbaum works
closely with Emeritus to provide superior programs for resi-
dents in independent-living, assisted-living, and memory-care
situations.
- R esources 199
International Center for Leadership in Education
leadered.com
The International Center for Leadership in Education is a lead-
ing authority on education and necessary reforms for improving
the education system in America. Dr. Nussbaum serves ICLE as
a senior advisor for brain health and education, and he provides
keynote presentations to school districts across the country.
Alzheimer’s Prevention
alzprevention.org
The Alzheimer’s Foundation of America provides information
and programs on research-based methods to delay the onset of
Alzheimer’s and related dementias. Dr. Nussbaum serves as the
chair of the Prevention Advisory Board for AFA.
Connected Living
mywayvillage.com
MyWay Village has a unique program called Connected Living
that provides seniors with computer-based methods to tell their
life stories and to remain integrated with family and friends. Dr.
Nussbaum serves as the chief brain health officer and provides
leadership to MyWay Village on aspects of brain health and
the importance of socialization as one component to a brain
health lifestyle.
- R esources
200
American Society on Aging
asaging.org
The American Society on Aging is a leading organization for
education and training in nearly all aspects of aging. Dr. Nuss-
baum has worked with the ASA to provide keynote presenta-
tions on brain health for many years.
Marbles
marblesthebrainstore.com
This new and unique retail chain provides the consumer with
some of the latest products and information dealing with brain
health.
Books on Brain Health
Brizendine, L. The Female Brain. New York: Morgan Road
Books, 2006.
Carper, J. Your Miracle Brain. New York: Quill, 2001.
Diamond, M.C., & Hopson, J. Magic Trees of the Mind. New
York: Plume, 1999.
Kotulak, R. Inside the Brain: Revolutionary Discoveries of How
the Mind Works. Kansas City, MO: Anreas and McMeely,
1997.
Nussbaum, J.F., Federowicz, M., & Nussbaum, P.D. Brain
Health and Optimal Engagement in Older Adulthood. Girona,
Spain: Editorial Aresta, 2009.
- R esources 201
Nussbaum, P.D. Brain Health and Wellness. Tarentum, PA:
Word Association Publishing, 2003.
—. Your Brain Health Lifestyle. Tarentum, PA: Word Asso-
ciation Publishing, 2007.
—. Your Brain Health Lifestyle: Application to the School,
Library, Corporate and Business Setting, and Home. 2nd ed.
Tarentum, PA: Word Association Publishing, 2009.
Snowdon, D.A. Aging with Grace. New York: Bantam Books,
2001.
Snyder, P.J., Nussbaum, P.D., & Robins, D.L. Clinical Neuro-
psychology: A Pocket Handbook for Assessment. 2nd ed. Wash-
ington, DC: American Psychological Association, 2006.
Research Papers on
Brain Health
Colcombe, S.J., et al. (2006). Aerobic exercise training increases
brain volume in aging humans. The Journal of Gerontology:
Medical Sciences 61:1166–70.
Diamond, M.C., Krech, D., & Rosenzweig, M.R. (1964). The
effects of an enriched environment on the histology of the
rat cerebral cortex. Journal of Comparative Neurology 123:
111–20.
Eriksson, P.S., Perfilieva, E., Bjork-Eriksson, T., Alborn, A.M.,
Nordborg, C., Peterson, D.A., & Gage, F.H. (1998). Neu-
- R esources
202
rogenesis in the adult human hippocampus. Nature Medi-
cine 4:1313–17.
Mortimer, J.A. (1997). Brain reserve and the clinical expression
of Alzheimer’s disease. Geriatrics 52:S50–S53.
Snowdon, D.A., Kemper, S.J., Mortimer, J.A., Greiner, L.H.,
Wekstein, D.R., & Markesbery, W.R. (1996). Linguistic
ability in early life and cognitive function and Alzheimer’s
disease in late life: Findings from the nun study. Journal of
the American Medical Association 275:528–32.
Willis, S.L., et al. (2006). Long-term effects of cognitive train-
ing on everyday functional outcomes in older adults. JAMA
296:2805–14.
Additional References
on Nutrition
DHA, A Good Fat. American Dietetic Association Fact Sheet.
Chicago, 2008.
The Human Brain—Fats, Micronutrients, and Proteins. Pub-
lished on the Franklin Institute Resources for Science
Learning website (http://www.fi.edu/learn/brain/fats
.html, http://www.fi.edu/learn/brain/micro.html, http://
www.fi.edu/learn/brain/proteins.html), 2004.
Omega-3 Fatty Acids, Fish Oil, Alpha-Linolenic Acid. Natural
Standard Patient Monograph, published on the Mayo
- R esources 203
Clinic website by the Mayo Foundation for Medical Edu-
cation and Research, June 20, 2008.
Omega-6 Fatty Acids and Risk for Cardiovascular Disease. The
American Heart Association, Harris, W., et al. Circulation
2009, 119:902–907.
Mahon, K., & Stump, S.E. Krause’s Food, Nutrition and Diet
Therapy. W.B. Saunders, 2003.
Schmidt, Michael A. Brain-Building Nutrition: How Dietary Fats
and Oils Affect Mental, Physical, and Emotional Intelligence.
3rd ed. Frog Books, Ltd., 2007.
Tribole, E. The Ultimate Omega-3 Diet. McGraw-Hill, 2007.
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- Index
7
Aerobic exercise, 10, 92, 94, 95, 97, Brain health, critical areas of. See
98, 101 Critical areas of brain health
Alzheimer’s disease Brain health ambassadors, 188
brain reserve and, 38, 47–48, 105, Brain health inventory
112, 190 as first step, 7–8
as cause of dementia, 19–21 mental stimulation domain, 11–12
memory loss and, 21, 23–24 nutritional domain, 13–14
mental stimulation and, 105, 107, physical domain, 10
108, 109, 110 scoring, 14–16
passive lifestyle and, 49 social domain, 9
physical activity and, 101, 103 spiritual domain, 12–13
Ambidextrous brain, building an, Brain reserve
95–97 Alzheimer’s disease and, 38, 47–48,
Anatomy, brain 105, 112, 190
cortex, 32–34 cortex and, 52
hippocampus, 22–23, 24, 40–41, defined, 4, 38, 46–47, 72
45, 72, 114, 129, 130 enhancing, 46–49
left and right hemispheres, 35–37, novel and complex experiences for,
95, 96 53–55, 106
methods for studying, 31–32 Brain-healthy recipes
neurons, 38–40 beef dish, 167
subcortex, 35, 52 breads and desserts, 177–86
Annan, Kofi, 78 chicken dishes, 170–71
Antioxidants, 59, 74, 145–46, 148, fish dishes, 172–76
153, 159 sauces and dips, 162–66
Artichoke Nut Bread, 177 soups, 160–61
Axons, 38, 39 vegetarian dish, 168–69
Breathing exercises, 133
Balance, importance of, 128–29 Butternut Squash Soup, 161
Blackberry Cobbler Rolls, 181
Blueberry Crisp, 183 Central information processing system,
Blueberry Nut Bread, 180 38
Brain, human Chicken, Broccoli and Brown Rice
anatomy, 31–41 Casserole, 171
life story inside, 3, 26, 195 Chicken with Mango Salsa, 170
personalizing brain health, 27–28 Computers and socialization, 87–88
unlocking potential of, 189–95 Corpus callosum, 35, 37, 92
205
- I ndex
206
Cortex, 32–34 Frontal lobes, 33–34
Cranberry-Orange Bread, 179 Future for brain health, 187–95
Critical areas of brain health
defined, 61–63 Games, 12, 113–14, 117–18
engaging with, 74–75 Gardening, 10, 96, 97
inventory of, 7–16 Green Peppers, Stuffed, 167
mental stimulation, 71–72, 105–23
nutrition, 73–74, 141–59 Healthy brain lifestyle
overview of, 70–74 active, conscious behavior, 51–53
physical activity, 71, 91–103 changing your lifestyle, 55–58
research study on, 63–69 commitment to, 58–59
socialization, 70, 77–|89 novel and complex experiences, 46,
spirituality, 72–73, 125–39 48, 53–55, 57, 77, 106, 114,
Curry Cream, Chilled, 164 116
research on, 63–69
Dancing, 10, 96, 97, 98, 100, 101 Heart health and brain health, 28, 29,
Dementia. See also Alzheimer’s disease 91–92
defining, 19–21, 23–24, 78 Hemispheres, left and right, 35–37,
isolation and, 44, 70, 77, 82–83 95, 96
physical activity and, 94, 96, 103 Hippocampus, 22–23, 24, 40–41, 45,
unhealthy foods and, 143, 145 72, 114, 129, 130
Dendrites, 38, 39 Hobbies, 9, 80–81, 88, 121, 123
Diabetes, 57, 58, 143, 145, 149 Hoffman, Dustin, 2
Diet. See Nutrition Hummus, 162
Einstein, Albert, 106 Intelligence quotient (IQ), 48, 108,
Elderhostel, 111 109, 114
Emeritus Assisted Living, 64, 198 Internet
Executive system, 34 helpful websites, 197, 198–200
Exercise, physical. See Physical activity socialization via, 87–88
Inventory, brain health
Family and friends as first step, 7–8
playing board games with, 113–14, mental stimulation domain, 11–12
117–18 nutritional domain, 13–14
socializing with, 9, 84 physical domain, 10
Fish, 13, 142, 144, 150, 152, 158, 159 scoring, 14–16
Fish dishes, 172–76 social domain, 9
Fit Brains, 109, 112, 113, 118, 123, spiritual domain, 12–13
198 Isolation and dementia, 44, 77,
Five critical areas of brain health 82–83
defined, 61–63
engaging with, 74–75 Knitting, 10, 96, 97
inventory of, 7–16
mental stimulation, 71–72, 105–23 Language and brain development,
nutrition, 73–74, 141–59 107–8
overview of, 70–74 Left and right hemispheres, 35–37,
physical activity, 71, 91–103 95, 96
research study on, 63–69 Lifelong learning, 110–12, 115
socialization, 70, 77–89 Lifestyle. See Healthy brain lifestyle
spirituality, 72–73, 125–39 Loneliness and dementia, 82–83
- I ndex 207
Meditation and prayer supplements, 154–55
for health and happiness, 126–27 in workplace, 157
for stress reduction, 129, 131–33 Nutritional Domain of brain health
in workplace, 136, 137 inventory, 13–14, 16
Memory loss Nuts, 14, 142, 144, 149, 151, 152,
Alzheimer’s disease and, 21, 23–24, 153, 158, 159
40–41
stress and, 22–23, 129–30 Occipital lobes, 33, 34
types of, 21–24 Omega-3 fatty acids, 59, 74, 143, 148,
Mental stimulation 150, 151, 152, 154, 155, 159
brain reserve and, 105–7
cognitive training, 109–10 Parietal lobes, 33, 34, 127
enriched environments and, 44 Passions and talents, sharing, 81–82, 88
games for, 12, 113–14, 117–18 Peaches with Raspberry Sauce,
at home, 117–18 Poached, 185–86
language and brain development, Peanut Sauce, 165
107–8 Pedometers, 94, 95, 98, 99, 101, 103
lifelong learning, 110–12 Physical activity
music for, 11, 115, 116 ambidextrous brain and, 95–97
neurogenesis and, 71–72 enriched environments and, 44
reading and writing for, 11, 114–15, heart health and brain health, 91–92
123 at home, 97–98
tips and ideas for, 121–22 ideas and tips, 102, 103
travel for, 11, 116 walking, 10, 92–94, 97, 98, 99–100,
in workplace, 118–20 101, 103
Mental Stimulation Domain of brain in workplace, 99–100
health inventory, 11–12, 16 Physical Domain of brain health
Micronutrients, 147, 148, 153–54 inventory, 10, 16
Moxxor supplements, 155, 198 Pineapple Upside-Down Cake, 182
Music, 11, 115, 116, 138 Pizza, Smoked Salmon, 174–75
MyWayVillage, 88, 199 Plasticity, 24, 38, 42–43, 45, 46, 93,
189, 190
Neurogenesis, 41, 43, 45 Post-traumatic stress disorder (PTSD),
Neurons, 38–40 130
Neurotheology, 73, 126, 127 Prayer and meditation
Novel and complex experiences, 46, 48, for good health, 126–27
53–55, 57, 77, 106, 114, 116 for stress reduction, 129, 131–33
Nutrition. See also Recipes in workplace, 136, 137
antioxidants, 59, 74, 145–46, 148, Pumpkin Bread, 178
153, 159
carbohydrates, 147, 148–49 Rain Man, 2
fats, 142–43, 148, 151 Reading and writing, 11, 114–15, 123
at home, 156 Recipes, brain-healthy
ideas for promoting, 158–59 beef dish, 167
importance of, 141 breads and desserts, 177–86
micronutrients, 147, 148, 153–54 chicken dishes, 170–71
omega-3 fatty acids, 59, 74, 143, fish dishes, 172–76
148, 150, 151, 152, 154, 155, sauces and dips, 162–66
159 soups, 160–61
protein, 147–48, 150–51 vegetarian dish, 168–69
- I ndex
208
Rémoulade Sauce, 166 at home, 134–36
Research on meditation and prayer, 126–27,
brain health lifestyle, 63–69 129, 131–33
environment and brain health, tips for promoting, 137–38
43–49 in workplace, 136–37
walking, 92–94 Stress
Retirement, health risk of, 70, 78–81 importance of balance, 128–29
Rusk, Kathy, 146 indicators, 133–34
meditation for reducing, 126–27,
Salmon, 13, 142, 150, 152, 159 129, 131–33
Salmon Burgers, 173 memory loss and, 22–23, 129–30
Salmon Pizza, Smoked, 174–75 Stuffed Green Peppers, 167
Salmon Rama, 172 Subcortex, 35, 52
Salmon Rémoulade Salad, 176 Synapses, 38, 43
Sign language, 11, 108 Synaptic density, 47
Sleep, 12, 21, 23, 139
Snowdon, D. A., 107 Television viewing, 49, 84
Social Domain of brain health Temporal lobes, 33, 34, 127
inventory, 9, 16 Tomato Soup with Basil, 160
Socialization Travel, 11, 102, 116
in community organizations, 81–82,
87 Vegetarian Dutch Baby, 168–69
dementia and isolation, 44, 77,
82–83 Walking, 10, 92–94, 97, 98, 99–100,
enriched environments and, 44 101, 103
at home, 84–85 Websites, helpful, 197, 198–200
ideas to promote, 86–87 Willis, Sherry, 110
quick review of tips on, 88 Workplace
retirement and, 70, 78–81 mental stimulation in, 118–20
in workplace, 85–86 nutrition in, 157
Spiritual Domain of brain health physical activity in, 99–100
inventory, 12–13, 16 socialization in, 85–86
Spirituality spirituality in, 136–37
balance and, 128–29
defined, 72–73, 125 Yogurt Smoothie with Fruit, 184
God and brain, 127 Yogurt-Herb Dipping Sauce, 163
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