Brain Boosters at Work

Briefly discuss the anatomy/physiology of the brain

Identify Critical Domains to a Brain Healthy Lifestyle

Explore and Practice Key Brain Boosters that can improve the health of your brain and body while increasing work productivity

Today We Will:

Take the Two Finger Test

Lift Your Shoulders UpPull Your Shoulders Back

Contract Your Abdominal MusclesHold Your Good Posture

Sitting in good posture makes is easier for the body to breathe. Sitting in good posture gives organs more room to do their jobs! Sitting in good posture sends a message of confidence to the brain.

Participants in the study were instructed to sit in an upright posture or a slumped posture. Those students who sat in an upright posture had more confidence in their thoughts and those in a slumped position had less confidence in their thoughts.

Brinol, P & Petty, R, & Wagner B. Body posture effects on self-evaluation: A self-validation approach. 2009, European Journal of Social Psychology

Nussbaum, Paul Small, G. (2002)Physical activity - Physical activityMental Stimulation - Mental activityDiet - Healthy DietSpirituality -Stress ManagementSocialization

Weighs about 3-4 poundsIs about the size of a grapefruit2% of body weightConsumes 20% of body’s energyUses 20% of body’s oxygen78% water, 10% fat, 8% proteinNeeds 8-12 glasses of water a dayGets about 8 gallons of blood/hour-100,000 miles of blood vesselsAbout 100 Billion Neurons & 1,000 to 10,000 synapses for each neuron

REGIONS OF THE BRAIN Neurologists are finding evidence that the cerebellum, which coordinates physical movement, also coordinatesmovement of thoughts. Ratey 2001

Frontal Lobe: Seat of personality, integral to planning and attention, working memory, decision making, and managing social behavior.Primary Motor Cortex is responsible for allowing us to move our bodies and it forms the most posterior boundary of the frontal lobe.

Parietal Lobe: Visual-spatial relation functions, works with the frontal lobe to help make decisions. Responsible for allowing us to feel sensationsOccipital Lobe: Allows us to SeeTemporal Lobe: Involved in Hearing, Vision, and MemoryHippocampus: Short-term memory, spatial awarenessAmygdala: Processing emotionsStriatum: Involved in motor function and plays a role in how we form habits; also integral to the reward system and how addictions develop.

Is it the switchboard for cognitive activity?Jensen, 1998

Contains over one-half of the brains neuronsFeed information to the cortex

STRUCTURE OF A NEURON

DopamineSerotoninNorepinephrineBDNF…….

When a person sits for 10 to 20 minutes it gets hard to pay attention because blood pools in our legs and we don’t get enough blood carrying oxygen to the brain.

1. Stand Up & Sit Down2. Stand Up and Stretch3. Get Up and Get a Drink of Water4. Do a Desk Plank5. Do 10 Jumping Jacks after 20 minutes of Sitting6. Do a Joy Dance7. Stand While Taking a Phone Call8. Wiggle your Toes and Fingers9. Tap Toes and Lift Your Heels10. Do a Seated Spinal Twist

Go EasyGo Hard

Interval training is alternating bursts of intense exercise with lighter activity. Interval training boosts metabolism (the amount of calories you burn) and increase blood flow to the brain.

Pump Right Arm 4 Times-Pump Left Arm 4 Times (Repeat)Cross-Crawl 8 Times (Repeat)

Squat Down 4 ct and Up 4 ct (Repeat)March 8-Qtr Turn rt-March 8-Qtr Turn rt-Go Faster 8-Qtr Turn to

Front and RunLet’s Go

N.E.A.T comprises the energy expenditure of daily activities such as walking, talking, sitting, fidgeting, and any movement that is not planned exercise or sport.

Fidgeters burn up to 35o calories a day

Stimulates BDNF Causes Neurons to fire more efficientlyIncreases neurogenesis in the hippocampusGets Oxygen and glucose to the brain fasterRepetitive gross motor movement strengthens dendriticbranchingReduces obesityImproves mood and elevates stress thresholdBalances brain chemicals, hormones and system functionsPrepares the Brain for Optimal Learning

BDNF Fosters NeuroplasticityBDNF is Miracle Grow for the Brain

• Brain plasticity refers to the capacity of the brain to modify its structure and function as a result of the interaction with the environment.

•BDNF is the brain's wonder drug.

• BDNF functions to translate activity into synaptic & cognitive connections.

•BDNF enables one neuron to communicate with another

Ratey

Brain volume age 26-50 declines approximately .12% per year;after 50 .35% per year.

Hippocampus volume decline.86% per year from 26 to 50 years1.18% per year decline from 50 to 701.85% per year decline after 70

Alzheimer’s Disease is estimated to increase from the current 26.6 million to 106.2 million by the year 2050.

One in 3 older adults die with either alzheimer’sor some form of dementia

If illness onset could be delayed by 12 months there would be 9.2 million fewer cases of AD.

8 Monkeys8 Hitchhikers

8 Twists8 Shoulder Rocks

Just Dance

Dancing is good aerobic exercise. Dance requires many parts of the brain to work together making our brain better!

60% of All Doctors Visits are Stress-Related

Lack of Stress

Eustress

Distress

Mountain Pose-Extended Mountain Pose

Chair Pose

Yoga increases GABA levels in the brain. GABA (gamma-aminobutyric acid) decreases nervous or anxious feelings. GABA helps the brain focus.

Sitting Up Tall in Your Chair Or On Your Feet

Close Your Eyes

Breathe Slowly In and Out of Your Nose

Place the Fingertips of Your Pointer and Middle Fingers of Your Right and Left Hands Between Your Eyebrows

Trace a Line Above Your Eyebrows All the Way to Your Hair

Yoga Song

Cross Legs at Your AnklesCross Hands at Your Heart

Close Your EyesTake Slow Deep Breaths In & Out of the Nose

(Count 5 Inhaling, Count 5 Exhaling)Allow the Breathing to Slow Your Heart

And Calm Your Mind

Yoga Song

Calming the heart with deep breathing will help take the body out of fight or flight response. Fight or flight response hurts the brain and the body.

Stress releases chemicals that destroy neurons and dendrites in your brain. Neurons and dendrites are important because they hold our thoughts and memories. Sweep stress away!

Students in grade 5 (353,000), grade 7 (322,000), and nine (279,000)Research Tools: Fitnessgram and SAT9Key Findings

Higher SAT scores were associated with higher levels of fitness at all levelsThe relationship between academic achievement and fitness was greater in math and reading, particularly at higher fitness levels.Students who met minimum fitness levels in three or more physical fitness areas showed the greatest academic gains at all three grade levels.Females showed higher academic achievement than males particularly at higher fitness levels.

259 3rd and 5th grade studentsFitnessgram and ISAT (State test for Illinois), Prairie State Achievement, and Illinois Measure of Annual Growth in EnglishChildren who displayed higher levels of aerobic fitness had higher standardized test scores in reading and math regardless of age, gender or poverty indexThe higher the BMI the lower the standardized test scoreMuscle strength and flexibility were observed to be unrelated in this study

Bunny BreathsBreathe In 5, Breathe Out 5

Our brain uses 20% of our body’s oxygen.

Positive thinking releases important chemicals like endorphins that help your brain stay happy and healthy. Negative thinking releases stress hormone cortisol that can lead to making us nervous (anxious), crabby, and worried.

Research on Results of Positive Emotion

1. We learn faster2. We are more creative3. We are better at problem solving4. We score higher on tests of well-being5. We score higher on tests of self-satisfaction6. We thrive physically and at a cellular level

Study participants journaled for 20 minutes on positive experiences, three times a week for three months and were compared to a control group who journaled on neutral topics for the same time.

The positive experience journal group experienced larger spikes in happiness and fewer symptoms of illness.

High 5 Right –YouHigh 5 Left – Are

High 10 – AmazingShake Hands –Yes You Are

Option One – Find 5Option 2 – In a Circle, Facing a Partner-Travel In Circle

Song –I Wanna Shake Your Hand - Village People

Interact with others in a positive way to boost mood and boost brain connections.

Drink water. 70 to 80% of the brain is made up of water. Dehydration, lack of water, makes it difficult to concentrate and make decisions.

Walking is one of the best forms of aerobic exercise. Walking will increase blood flow to the brain and that will increase the number of capillaries we have in the brain so we can feed our brain more oxygen so it works better.

Walking 20 minutes/day will burn 7 pounds of body fat per year

Walking 45 minutes halves odds of catching a cold

Walking 20 minutes a week can extend life by several years

Seniors who walk 6 to 9 miles/weekAre less likely to suffer from

Mental decline including dementia as they age

Walking can reduce pain and improve function, mobility, mood and quality of life without worsening symptoms

Walking triggers endorphins promotes relaxation, prevents anxiety and depression

Walking 30 minutes/day 5 days/week can halve the risk of heart disease and reduce stress, cholesterol and blood pressure

Walking 30 minutes/day 5 days/week along with moderate diet changes, can halve the rist of type 2 diabetes

Taking stairs is a good way to fit fitness into our lives! When we are fit our muscles grow and are stronger. When we are fit our brains grow and are stronger.

Fuel your brain with a healthy breakfast. Your brain needs the glucose it gets from food to process information. Your brain uses 20% of the brain’s glucose.

8,085 nondemented participants aged 65 - followed over 4 years

Daily consumption of fruits and vegetables was associated with a decreased risk of all cause dementia.

Weekly consumption of fish was associated with a reduced risk of AD

Get a good night’s sleep. When your sleep your brain makes connections to remember things. Building memory requires sleep.

High 5 Right – 5 Days of Physical ActivityHigh 5 Left – 5 Fruits and Vegetables a Day

High 10 – I Choose a Positive AttitudeShake Hands –Yes I Can

Don’t Just Know It – Do It!It’s Not What You Know,

It’s What You Do With What You Know That Makes a Difference