Keeping Sharp by Sanjay Gupta

Facts about training the brain0

propagate brain cells

being able to toggle between short term and long term views

Can be reduced to micro chemical signals

can neurons be regenerated

increase the size of your brain

making brain cells more sharply

dementia in 1797 intelecrtual deficiet

memory losss goes with dementia

cognitive decline

brain can be fin tuned

Sanjay – Step by step process

it all begins with your brain

you need to take care of your mind for your body

don’t use fear base data

find knowledge to build a better brain

the brain is not like another organ

brain related problems are increasing

your brain can be active by some type of action, like workout or current news

socialize more

stop reading emails

etc

person you marry plays a big role on you brains activity

You need clean life

don’t use genes as an excuse!

build a better brain…learn your brain and make it better we each have our own profile.

The brain is like a car!

have many brain disorders.

brain can get stronger as you age.

SELF-ASSESMENT

are you at risk for brain deckine?

need good

questions arer:

  1. Poor sleep sleeping well learn and remember new things
    1. Do you suffer from a brain impairment
    2. Do you avoid strenuous exercise?
    3. do you sit more than you stand?
    4. Are you obese?
    5. are you a woman?
    6. have you been diagnosed with a cardiovascular disease?
    7. do you have high blood pressure or cholesteral?
    8. diagnosed with ab=n infection
    9. do you take any medication like antidepressents?
    10. have you had a head injuy?
    11. do you smoke?
    12. have a hisory of depression>
    13. do you lack social engagement?
    14. Does formal education end a high school?
    15. is you diet full of processed food?
    16. Do you live with stress?
    17. have a history of alcohol abuse?
    18. do you suffer from sleep disorder?
    19. do you have hearing loss?
    20. does your day lack any cognative skills?
    21. does you job lack complex work?
    22. are you over 65 years old?
    23. does Alzheimer disease run in family?
    24. Do you care for someone who suffers from some sort of dementia?

Making you brain smarter and sharpness

always treat the patient not the test results

our brain creates our own experience…creates memories

brain 3.3 lbs

brain steals 20% of the blood and oxygen in the body for only being 2.5% of body weight.

Chapter 1

brain has great circuitry (better than any laptop)

about 100 neurons in your brain

brain has conection to our personal behavior

brain floats in thr “castle” in fluid (encased in solid bone)

73% water need to drink water

brain cells are the fattest

brains mature at 25 years old

every minute 1000ml of bllood flow through the brain

memory is a warehouse where we kep our knowledge (memory is always changing with new experience)

cognative correlate to decision making

memory is stored in all the brain (different links)

analzing all the inputs to our brain

memory is not like a filing cabinet!

parts of a memory comes from all areas throughout the brain

music is left side

signing is fom the right side

rhythm is from the back of the brain (page 41)

you neeed to work on ALL areas of brain

parts of memory:

  1. encoding hypocampus area to analyze short term memory

synapsis with nerotransmitters

when topractice something new, your brain rebuilds

“whats wired together fires together” all about endrites

nerons are made to help the brain forget….found in 2019 (page 46)

you need sleep to move short term to long term memory

cognative decline: starts years before dementia happens

page 51 symptoms of brain decline

Fixing issues is because DA repair slows down

Talk of CTE (with tau)

high blood pressercauses microscopic damage to the arteries leading towards the brain (page 56)

correlation between diabetis and Alzheimer disease. Type 1, type 2 high blood pressure

could be from a western diet (processed food)

look out for poor diet 🙂

watch out for unhealth weight gain. The size of your belly.

can infction lead to a nerolgical decline?

it fires up a trail for the aslzheiher webby plaque (page 62)

look out for inflammitory “issues”

HEAD TRAUMA

Tony Dorrest football play-CTE

inflation adds to the brain decline (page 67)

need healthy neurons

hypocampus shrinks in your brain the fastest

aging is not a decline

MCI (mild cognative impairative)

vascular dementia

with Lewy Bodies

Picks disease

  1. absentmindednes need observation*
  2. blocking a distruption in yor mind
  3. scambling
  4. fadin away – use it or lose it
  5. struggling for retrival
  6. muddled multitasking

Sleep apnea is an issue

FOCUS ON YOUR BRAIN AND EVERYTHING ELSE WILL FOLLOW

BRAIN IS GROUND ZERO

BETTER CONFIDENCE

12 Distructive myths and the 5 pillars that will build you

brain can serive a trauma

  1. the brain is a complete mystery
  2. older people usually forget things…improve over time
  3. dememtia is not normal with age
  4. leaarning cn happen at all age
  5. you must master one language before another
  6. a person with memory training never forgets
  7. we use only 10% of our brain (demanding organs) brain is used all around
  8. males and female brains ae different….they are about the sam2/3 of people with Alzeheimer disease is greater
  9. crossword puzzle a day keeps the brain Dr. away
  10. you are dominated by your left or right brain (brain scanning showws both side work together)
  11. you have only 5 senses The are 6 other sensentions
  12. Brain damage is always permament

neurons are also pruned

neurons grow larger

the brain can rewire itself (you can recruit other parts of the brain for additional duties)

Page 86 talks about brain plasticity

it constantly is reshaping (brain)

brain changes itself…brain works as a whole…they

BDMF-miracle food fo the brain

don’t have bad habbits could lead to depression

page 87*****

secdiscoverrets of super ages

show no shrinkage of brain

life style changes

how to move your mind in the right direction

  1. Move break a sweat every day
  2. discover – brain training
  3. Relax
  4. Nourish protect brain against disease
  5. connect: with use, social network

HOW NOT TO LOSE YOUR MIND

prevention is the most powerful antidote

aside from age, brain decline can be changed

watch out for high cholesteral!

the miricle of movement is move more and keep an exercice routine (fitness is a key) it’ scientifically proven

exercise is a lifetime activiy

we really don’t get that much slower until we reach 70 years old

not a drug has been approved for MCI (cognative decline)

exercise is at the top of the list for advantages to the brain

needs changes to confuse your body! greatest return on investment

exercise improves:

  1. digestion
  2. metabolism
  3. body tone
  4. strength
  5. and bone density

thiis helps your brain “humming” being more desireable

exercise improves your mind, just not your body

muscle mass is important tissue that burn calories. Build and maintain muscles

Benefits of Exercise

  1. positive brain health
  2. move of sugar in your blood
  3. helps lower your inflamation
  4. increase stamina, strenght, flexability (P. 105)
  5. increase muscle tone
  6. more restful
  7. mood lifters
  8. heart health
  9. stonger immmune system
  10. decrease inflamation
  11. sleep better

Shape your brain by getting in shape

exercise helps develop neurons (p. 106)

exercise is like a first aid kit!

exercise on brain is for stresss reduction

stress hurts (lose conection possibilities) the neurons in you brain. (p. 108)

research shows that exericisee will help to increase your memory (p. 111) exercise needs to be done.

need regular exercise!

Chapter 5

The power of purpose, learning, and discovery

additional work is about a gain of 3.2% against dementia

you need to find a purpose

don’t quit of life

Exercise your brain to help rewire the brain

cognative researve is the brains ability to improvise.

The brain will choose a different path (these roads are the cognative reserve)

neuro reserve

neuro companststion

cognative stimulation help fight disease

brain can continue to grow at any age

life long education – stimulate the brain

brain games are not cognative stimulating

speed training games CAN help against dimentia

day time TV gets old! THOUGHT you need “hot sauce” for the brain.

playing video games will he you to see and move faster (move the mind)

video games could soon become medical devices

Need a strong sense of purpose

older people with a sense of purpose can make the risk of dimentia less

reason for being brings out optimizime

get yourself back in “the flow”

The need for sleep and relaxation:

higher risk of:

  1. dementia
  2. depression
  3. mood swings
  4. learning and memory problems
  5. heart disease
  6. high blood presure
  7. weight gain
  8. diabetes
  9. fall related injuries
  10. cancer

no data shows no sleep relates to success. we need 7 to 8 hours a night

sleep is a critical time where the body resets itself.

sleep is not a waste of time:

  1. it heals tissues
  2. strengthens memory
  3. even grows

Sleep medicine

highly respected field of study

  1. flies
  2. moths

sleep is ike a reset button

  1. immune system
  2. alertness
  3. insightness
  4. alertness

control of hormone system (with solar day)

circadian rhythm rise and fall of hormones

it revalve around sleep patterns

our sleep patterns should not change.

does sleep relate to memory?

sleep is good ot consolidate your memories to take in new information

look out for sleep issues

diabetesa is associated the brain health

lack of sleep can cause inflamation

sleep aids are will not let you experience the restful benefits (p. 139)

sleep takes out “sticky proteins” in the brain could lead to inflamation

Lack of sleep brings on Alzeheimers (brain decline)

  1. stick to a scheduke
  2. don;t be a night owl
  3. wake up to early morning light (to set body clock)
  4. get moving
  5. watch what you eat
  6. mind your midicine
  7. cool, quiet, and dark 60 to 67 degrees
  8. eliminate electronics (blue wave length)
  9. Establish bedtime rituals (maybe wear socks)
  10. know the warning signs

Don’t forget daytime R&R

work on meditation!

put problem in a buibble

use logic and reason (critical thinking)

analitical meditation

mindfulness (p.148)

mindfulness does reduce depression & reduce anxiety and pain

make you body relaxdeep breathing (p. 149) twice per day

walk in nature, green spaces

push ever bit of air from your lungs

can dig in y

our garden (urban deelopment)

need to “play outside”

Expess gratitude (keep journal)

practice forgiveness (p> 151)

maybe 1 day a week being screen free.

don’t multitask stuf

let your blame “roam free”

clean out all your stuff – manage your enviroment

set aside 15min. for personal stuff

knowing yourseld-self awareness

Age transitions

U shape curve of happiness (55 and older)

depression relates to dementia

Food for thought:

what is the best diet for the brain –

everything in moderation, what fuels you, worried can increase anxiety level

meditorian style diet style (better brain volumn)

green leafy vegtable

thumbs down on red meat

super food is a selling point for your brain

What’s good for the heqart is good for the brain

need cardiovascular health to fight dementia

It’s all about what you eat

western diet is not brain friendly

increasing fruit by 1 meal aday gives a 8% increase

life style changes

what do we eat?

need health foods

eat real food – supplements are not thqt beneficial

it will take time to change your diet.

aim for 7 colors of foods

the more frits = higher brain health

it’s all about contribution of foodsreduce sugar (maybe soda)

sugar intake relates to brain health cutting back on soda

avoid sugar substitutes.

food list

  1. fresh vegetables
  2. whole berries
  3. fish & seafood
  4. nuts & seeds
  5. beans
  6. whole fruit
  7. whole grains
  8. poultry

to limit

  1. fried food
  2. pasteries
  3. proceessed food
  4. red meat products

dehydraation affects cognative awareness

choose red wine becaus it has polyphenols (antioxidant that may affect blood pressure p. 175)

2 beers day, 5 oz. of wine per day

veggie oil 6 fats from processed foot

food sources NOT supplements

those who eat fish have better brain health

suppliments are not that regulated ;(

not suppliment restores brain health

portion & calorie control of food.

turn to baking and boiling when cooked

intermittent fasting could help the growth of new brain cells

P plan ahead

darker to color the higher the fiber :)!

need soluable/insoluable fiber

look at the dirty dozen list of fruit for pesticides

Gluten free diet for celiac disease

the book say you do not have to go gluten free if you don’t hve celiac

feeding you brain:

  1. choose frozen vegitables and fruits
  2. eat fish
  3. small plaate size
  4. wide variety of different colored food
  5. rainbow gives you a diverse array of nutiants
  6. use viniger
  7. use mono or polyunsaterated fats
  8. steer clear of trans fats
  9. prepare meals at home
  10. need floss is good for brain health

Need the power of connection

  • on average most people have about 19 people in their network
  • lonliness brings on cognative decline
  • larger social nretworks are the most protected
  • Moai is social support network (social exchange)
  • health is all about good relationships
  • It’s all about the qualityof your relationship
  • lean into a relationship with your family seek new relationships
  • more than 80% of people use the internet??? p. 197
  • maintain contact with people of different ages
  • put yourself in positions to interact with someone else
  • Reach out for professionals to control isolations
  • good relations helps out the brain
  • maybe use the “touch factor”
  • “never give up work” by Hawkens

The brain can be rewire it all plasticity…it;s all about change!

thoughts:

  1. move more throughout the day and exercise
  2. find new ways to stimulate the brain
  3. prioritize getting restful
  4. introduce a ne way to nourish your body
  5. connect authentically with others and maintain a vibrant social life.
  1. eat your last meal at least 3 hors before you go to bed
  2. stop caffine after 2:00
  3. be ritualistic about going to bed
  4. before bed…calm yourself down
  5. keep your bedroom queit, dark, and electronic free
  6. do deep breathnig, meditation,, or journal writting

Eat Sanjay Style

eat only when the sun is shinning

secrets to health (spearing fish) thes epeople in the Amazon sleep 9 hours a day and take seventrrn thousands steps per day

we drink to hydrate

call someone you haven’t talked to before

keep a gratitude journal

enviroment is very important to your normal process

be flexable and consistant

Treating an ailing brain

try something different while exercising

we are at war with dementia

Bill Gates – losing memory 😦

focus on patients first

We are just thoughts and our brain

don’t ignore systems – get checked out!

have optimisim in any diagnosis

don’t give up hope gives you better health

Preclinical time fo prevention

need stress reduction

add more berries in your diet

plant basesd diet

meditation is important

the APO gene (e3/E4) could increase risk 2X

lifestyle is more important than gene

Early Stage

could dive, experriencing some memory lapses

middle stage

forgetting events or parts of own personal life

what day is it?

sleep patterners

illusions

Late stages of Alzeheimers

lose ability to walk, swallow

not diagnosis of Alzheimers disease

Talk of NPH (normal hydrocepelus) drainage of CFS

Antcholinergic medication???

depression does not lead to alzheimers disease

don’t take brain suppliments like vitamin B12

Alcohol misuse

drinking to much

  1. could lead to ther health problems

need neuorolgist, psycologist, check out AARP, and the Clevland Clinic, maybe Mao clinic?

thriving with the disease

Memory disorder programs

dimention is not a death sentence

dimentia peopl estill have lots to give.

is dimentia like cancer?? For overall care

brain scan could be between 5,000-10,000 dollars (don’t waste your money!)

for neuro tranasmitters acetylcholine

Namenda regulatw the activity of glutamate which involves the brain function

drugs for tremors (parkensons disease could speed up alzrheimers)

treatment can be the quality of care.

each person must be cared for individually

The care giver:

from carring causes courage

Bad apples in assistant living:

IT takes a village

(by two Dutch money) A nursing home is a strange communuty (In the Nerherlands)

people feel like they are at home!

Don’t challenge a person with dimentia P.264

care givers p. 265 good referance

take care of yourself!!!! find support

p. 266 give stats 1 in 11 breast cancer to 1 in 6 for alzeheimers

keep engaged in the community

how to keep a home safe

make a legal plan…durable power of attorney (end of life requirerments)

AARP check list for family

need to build a care team

advance directives stating health care wishes can stop unwanted life care…..it;s all about stress

anyone who owns propety needs to have a living trust (name a trustee)

need a conservator or guardian for an estate

communicate about the distribution of goods

the invisable 2nd patient is for the care-giver

“sundowner” symptoms

dillusion is a paranoya Need to document this act

it’s crucial to be on top of your self care!

  1. emotional
  2. spiritual
  3. physical

Family care givers are qued to help (it could be a spiritiual desire). It’s normal to have the sense of denial. It’s hard!

could also have guilt! these are common feelings

build your own support network

Conclusion

Scientist are working with the tau protien in the brain (study with mice)

Sanjay is excited about the study of brain disease.

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