Monthly Archives: August 2008

Brain Health Tips for Going Back to School

school.jpg Dr. Nussbaum’s brain health lifestyle involves five major components: these include (1) physical activity, (2) mental stimulation (brain fitness, brain games), (3) spirituality, (4) nutrition, and (5) socialization. By integrating the research-based activities from each of these components, we can generate some good ideas for the young student going back to school this year.

1. Get Plenty of Sleep

Getting enough sleep is critical to any student interested in getting good grades. Sleep is an important brain health behavior that falls into the spirituality slice of the brain health pie because it helps the brain to slow down. Interestingly, sleep is a very busy time for the brain because information gets consolidated (encoded more deeply) during specific parts of the sleep cycle. As such, the developing brain of a young child will learn more efficiently and deeply on a good night’s sleep.

2. Eat a Good Breakfast

This is more easily said then done. Our schools typically begin the day very early so it is hard for students to get up early enough to eat. However, breakfast is such an important meal for the brain because it helps to nourish the brain which can promote enhanced attention, learning and memory. Breakfast cereals have plenty of vitamins. Fruit is a great food to consume at any time during the day because it provides energy and is an antioxidant which is healthy.

3. Develop a Routine for Studying

A brain appreciates a routine and studying is one behavior that can be organized and placed on a regular schedule. Homework can be considered a child’s work and prioritized ahead of playtime with the neighborhood children, television, or video games. Working out a reasonable agreement with your child for one hour of study time after school when complete attention will be devoted to the brain focused on homework is needed. During this study time do not be afraid to play some soft classical music in the background as some research suggests enhanced learning can occur.

4. Remain Physically Active

Children that remain physically active tend to score well on tests. This is most likely due to the benefit of exercise and the fact that 25% of the blood and nutrients from each heartbeat go directly to the brain. Providing your child some time to exercise, run, and play is important so long as it gets prioritized and scheduled around homework.

5. Reinforce Good Grades

We all like to get praise and we will repeat behavior that gets praised. You cannot celebrate good grades or a good test score enough. One idea for a positive reward is to permit your child to socialize with friends in a special gathering. Socialization and being around others is healthy for the brain and fun all at once.

Best of brain health this school year!

Try the Fit Brains brain games.

Brain Health in the Corporate World

boardroom1.jpgBrain health has matured to the point of being ready for introduction and implementation in the work setting and across the corporate world. Enough research exists to demonstrate the human brain is a dynamic system capable of being shaped for health across the lifespan. Dr. Nussbaum’s five factor brain health lifestyle is an approach that is easily applied to any corporate setting. CEOs and companies interested in the wellbeing of their employees should consider adding health of the brain to their wellness program!

Here are some quick tips to begin the process of implementing brain health into their corporate culture.

1. Educate the entire workforce including the leadership team on the basics of the human brain and what research tells us about how to keep your brain healthy. Consider the costs of dementia related care on your workforce and the fact that a high percentage of your workforce is concerned about their own brain health and this becomes a “no brainer” for inclusion in the company wellness program. Brain health should also be part of the orientation program for new employees.

Dr. Nussbaum is available to come to your company and speak to the leadership and workforce about brain health. It is critical to explain the why behind the what regarding brain health and a brain health lifestyle.

2. Integrate the five slices (e.g. brain fitness) of Dr. Nussbaum’s brain health lifestyle into your work culture. This can occur one step at a time with incentives for the employees to engage in the behaviors thought to promote brain health.

A. Work with the dietary staff in the cafeteria to promote brain healthy foods. This includes increases in fruits, vegetables, fish products, nuts, and juices. Reduce the trans fatty acids and fatty foods found in the vending machines

B. Encourage the employees to begin a regular exercise routine that is focused on walking and aerobic exercise. Teach the employees that each time the heart beats 25% of the blood goes directly to the brain! Every employee should be given a company pedometer to wear at work for the purpose of counting steps. We need approximately 10,000 steps daily. Begin interdepartmental competitions on number of steps taken per week or month.

C. Educate and encourage your workforce to learn how to use relaxation exercises and meditation to reduce stress. An overly stressed brain does not learn or process well and this will reduce productivity. Teach the workforce the importance of prioritizing oneself during the day and to identify what his or her major stressors are.

D. Encourage team and company socials to recreate and have fun. Socialization is an important lifestyle for brain health as it promotes mental stimulation while reducing brain passivity through isolation. Helping identify which employees are prone to loneliness and depression can also help to maximize brain function for the work setting. Socialization and opportunities for laughter and dance can help.

E. Encourage and incentivize creativity and mental stimulation (brain fitness, brain games) during the work day. Include computer stations with Fit Brains for staff to engage in daily brain exercise. Promote board game competitions, book clubs, and creative writing or story telling in the work setting.

3. Develop critical measures of outcome and after three months determine if implementation of brain health into the work setting has helped employees (1) feel better about themselves, (2) increase cognitive function, (3) promote emotional satisfaction, (4) increase physical activity, (5) reduced time off, (6) improve quality of life, (7) lower weight, reduce total cholesterol and reduce glucose, etc.

4. Begin the process of including family members in the brain health program as another benefit of working for your company.

5. Identify a core brain health team that keeps the brain health culture alive with semiannual or annual brain health events for the company and families.

This is a start for making your implementing brain health into your work culture.

Try the Fit Brains brain games.




Sex and the Brain

feet.jpgI am often asked if sex is a healthy behavior for the brain. Sex is a pleasurable behavior between two consenting adults that includes several contributions to brain health.
First, sexual behavior is physically activity and will increase the heart rate, thereby delivering more blood flow and oxygen to the brain. Second, Sexual intimacy involves human touch and is a highly formalized example of human interaction. The chemistry of touch is also critical to a sense of wellbeing and connectedness. Third, the brain typically enjoys experiences that are multisensory. Sexual activity involves nearly all senses resulting in a feeling of pleasure. Fourth, the expression of love is primal and typically associated with sexual behavior. Finally, sexual behavior can alleviate stress and help the brain to temporarily escape the hassles of daily life. In this sense it represents a type of relaxation and stress reduction.

Some research indicates the male brain thinks about sex every 60 seconds. This is different from the female brain that thinks about sex much less often. However, when the two adult brains are aligned and the chemistry of intimacy takes over, sexual behavior can be mutually beneficial to each brain!

Try the Fit Brains brain games.

Brain Tips for the Summer Months

summer.jpgThe summer months provide a great opportunity to review the health of your brain and to get started following some of the simple steps articulated in Dr. Nussbaum’s Brain Health Lifestyle. You will soon be on your way to building brain reserve, promoting your own brain health, and enhancing your brain’s ability to delay the onset of neurodegenerative disease.

1. Get Moving!

Research indicates that daily walking, aerobic exercise several times a week, dance, gardening, and knitting all have a positive effect on the brain. It is important to note that 25% of the blood and nutrients from each heartbeat goes directly to your brain. In contrast, passivity in midlife increases the risk of dementia later in life. Get your pedometer and start moving, shaking, and planting!

2. Improve Those Eating Habits

Summer finds us on the go between events and the many activities of our children. We develop routines of eating more and more fast food and less time sitting down to eat with the family. It is important to try and promote the following:

A. Consume more water on a daily basis
B. Push the fruit and veggies
C. Minimize the fast food and processed foods
D. Try to consume more fish
E. Eat with utensils and not your fingers and you will eat less and healthier
F. Try to eat seated meal with the family per day

3. Develop a New Hobby or Two

Mental stimulation (e.g. brain fitness, brain games) remains important in the summer months. Get started on that project or activity/hobby you have been resisting. Challenge your brain to develop a new talent or skill this summer. Your brain will thank you!

4. Take Time to Slow Down

Summer can be a time of too much activity. This is not good for the brain as stress can be health demoting. Give yourself 30 minutes every day to do nothing. Learn to turn inward through meditation, prayer, being in nature, or simply taking a walk. Having time to just exist can be very rewarding and a great opportunity for creativity.

5. Have Fun with Others

Socialization is a great thing for the brain as it provides interpersonal chemistry, sharing of ideas, laughter, and learning. Recreation and family functions or adult play can be important to reduce stress and promote happiness.

Try the Fit Brains brain games.