7 Practices to Greatly Improve Your Brain

www.MindfullyChange.com

Licensed Psychotherapist Former Executive with Fortune 500 Corporations Nationwide Speaker, Radio & TV Guest Member of the Society for Neuroscience Certified Business & Executive Coach Struggling Author

Best way to contact me… [email protected]

A little bit about me…

Jonathan Jordan


Note: I delivered a version of this presentation for the staff of the United States Senate on Capitol

Hill in March, 2011


Quick Overview of Things to Come During This

Presentation…1. Simple but effect ways to improve your brain function –

including memory

2. Methods to train your brain to get more done, more quickly, more accurately, and with less stress

3. Insight about how these practices can actually help you re-wire your brain to improve not only how you work, but also how you live and play


Improvements In Brain-Imaging Technology Have Led to…

Incredible Breakthroughs in Neuroscience“Recent research of the human brain

has surprised the neuroscience community by revealing that our

brains can change, and be improved, at any age in our life cycle”


Neuroplasticity… in Plain English

Neuroplasticity is the changing of neurons, the organization of their networks, and their function via thinking, learning and activities

Neuroplasticity occurs in the brain:

At the beginning of life: when the immature brain organizes itself.

In case of brain injury: to compensate for lost functions or maximize remaining functions.

Through adulthood: whenever something new is learned and memorized


Self-Directed Neuroplasticity

(a phrase coined by Jeffrey Schwartz)

As the remodeling of our brain takes place, we have two choices. We can let them just happen, or we can awaken "our faculties," direct the changes, and turn neuroplasticity into self-directed neuroplasticity

When our brains are engaging in neuroplasticity without our knowledge, direction, or awareness, our brains are changing accidentally. When we are employing self-directed neuroplasticity, we are changing our brains on purpose

Accidental and on purpose are two very different ways of being in the world, and only one allows for autonomy and maximum performance


Self-Directed Neuroplasticity, Cont…

This book (The Mind & The Brain) describes the basic mechanics of self-directed neuroplasticity in quantum physics, and reveals its connections with the ancient practice of mindfulness…


Mindfulness is…Being Aware of, and Accepting, Your Thoughts,

Feelings, and Circumstances…

Without Judgment, Reaction or Distraction (and without expectation)

Usually initially involves focusing on your breathing…stop, breath, relax

When we focus on our immediate sensory input, we’re pulled into the PRESENT…when we are mentally in the present we cannot regret the past and fear the future, which greatly reduces stress

What is Mindfulness?


Impact of Stress on the Brain


Self-Direct Your Neuroplasticity…

By developing these 7 simple Practices, no matter what your age, you can help ensure that your brain remains healthy and operating with improved efficiency for the rest of your life

Build brain resilience and cognitive reserve

The practices are listed in order of importance - with the 7th practice being the most valuable

7 Practices7 Practices


Practice #1Have a Nutritious

Diet

“Your brain consumes 20-25% of all the oxygen, nutrients and energy

you consume”


The Brain can only function at its best when it has enough energy and nutrition to process information

A study conducted by Harvard Medical School researchers, on a group of over 13,000 women over the age of 70, found a direct link between cognitive brain function and the amount of green vegetables consumed, with those women eating the most vegetables having the greatest mental agility

Ideally, reduce calories per day to at least 2,400 for a woman and 2,600 a day for a man (Obesity is a risk factor for Alzheimer’s)

Eat colorful fruits and vegetables high in antioxidants

Natural vitamin E, vitamin C, B (B6, B12) folic acid

Omega-3 fatty acids

Avoid refined carbohydrates and saturated fats

Food for Thought


Wild salmon is not only an incredible food for brain health, it qualifies as incredible across virtually every other health standard as well and is clearly one of the healthiest foods that one can eat

Cacao bean, minimally processed (not chocolate) usually in powder form

Acai Berries and/or Blueberries

Regular coffee consumption has been shown to actually reduce the risk of mental decline

A Few Suggested Foods


Study: Coffee Could Prevent or Delay Alzheimer's

The study was led by University of South Florida researchers, and took place in Tampa and in Miami

Researchers found that in adults over age 65, those with higher levels of caffeine in their blood avoided the onset of Alzheimer's in the two to four years they were monitored

Study published June 5, 2012 in the Journal of Alzheimer's Disease


Coffee Study Video Clip

True or False: Your Brain Can Multitask?


Studies show that a person who is attempting to multitask:

Takes up to 50 percent longer to accomplish a task and

Makes up to 50 percent more mistakes

Therefore, a person working sequentially is up to 50% faster and 50% more accurate!

Source: John Medina, author of Brain Rules

Practice #2Focus Sequentially

Don’t Multi-Task, Do Multi-Sense


Multitasking Video Clip


Your Brain Cannot Truly Multitask

The human brain is unable to consciously pay full attention to two tasks at the same time

We can do simple tasks like walking and talking at the same time, but when it comes to true multitasking (consciously using your prefrontal cortex), your brain just can’t do it


If Not Multitasking, What Should I Do?

Organize and prioritize your tasks in advance

If possible, vary the sort of tasks you work on throughout the day – your brain functions better when it has variety

Schedule times during the day when you will check your e-mail and voicemail – and be strict about only checking it during those designated times

Create interruption-free time zones during the day to work on selected tasks – Turn of your e-mail notification, phone ringer, IM program, etc. – distractions that can waste your time and give you an illusion of being productive and important


If Not Multitasking, What Should I Do?

Cont…Focus on one task at a time, complete it, then focus on the next task and repeat the process

Take “brain breaks” about once an hour. For example, stand up, stretch, and take a few slow deep breaths. Your brain will function better with movement and more oxygen

Perform the above actions for at least a week then check to see whether you are more productive and accurate in your work than when you “multitasked” – you will be!


Do Not Multi-Task, Do Multi-SenseI hear and I forget, I see and I remember, I do and I understand ~ Chinese proverb


Practice #3

A 5-year study at Quebec’s Laval University found:

People who engaged in moderate exercise three times per week maintained more cognitive brain function than inactive people

People who were inactive were two times more likely to develop Alzheimer’s disease than those who engaged in moderate exercise 3 times per week

Moderate exercise appears to promote neurogenesis

Be Physically Active


Be Physically Active Cont…

You don’t need to be overly athletic for your brain to benefit

Studies show that 20 to 30 minutes of moderate exercise, like walking, three times a week is all you need to confer a wealth of benefits to your brain

In addition, such simple changes in lifestyle as taking the stairs at work, instead of the elevator, can help your brain stay healthy


Motion Impacts Emotion“There appears to be an interconnectivity of the brain areas that control movement, emotion and thinking. Doing activities that involve a number of these areas fully engages the effort-driven-rewards circuit of the brain and lifts depression and elevates mood”~ Kelly Lambert, author of Lifting Depression: A Neuroscientist’s Hands-on Approach to Activating Your Brain’s Healing Power


How to Quickly Boost Your Brain to Give You A Powerful Surge of

Confidence When You Most Need It In a recent study by Harvard Business School, researchers

physically “posed” participants into one of two sets of poses, high- and low-power.

High-power poses involved stretching out to take up more space, and opening the arms/legs

Low-power poses involved contractive positions with closed limbs.

The two groups showed neuroendocrine, psychological and behavioral differences consistent with their positions


Cont…

Blood analysis of high-power posers showed a number of positive neuroendocrine changes – e.g., cortisol levels decreased by 19 percent

The low-power posers experienced an opposite neuroendocrine reponse – e.g., cortisol levels increased

High-power posers experienced feelings of “being in charge” while low-power poses reported a drop in confidence

Simply holding one’s body in expansive poses for as little as two minutes can give us a significant surge of confidence


A Power Pose To Quickly Boost Your Brain

“These poses actually make you feel more powerful” Says study coauthor Amy J.C. Cuddy, an assistant professor at

Harvard Business School


Practice #4Participate

Socially A recent study about social participation and brain health

conducted by the Johns Hopkins Bloomberg School of Public Health found:

Social connections increase brain connections. Improvements in cognitive function are strongly connected to brain-stimulating socialization

Staying socially active throughout life can help to maintain normal brain function and put off the onset of dementia

Engaging in activities with friends and family, especially those that require both physical and mental activity, can help to improve brain function and memory for years to come


A sleep-deprived brain works harder, but accomplishes less

If you've been awake for 17 hours straight your performance is equivalent to having a blood alcohol-level of 0.05%

That's the legal blood alcohol limit for driving in many countries

Getting only 5 hours or less sleep is the equivalent of being drunk

Studies in Canada revealed that when clocks were set back an hour in the Autumn, there was a dramatic fall in the number of road accidents

Source: Audra Starkey author of The Healthy Shift Worker

Practice #5Sleep Well - And Long Enough


The Power of a Nap

“A 2002 Harvard University study shows people’s motor skills and their ability to learn improves by 20% just by taking a

short afternoon nap”


Practice #6Challenge Yourself

Mentally

“When you learn new things, or even think new thoughts, your brain

restructures itself. The more you exercise your brain, the better it

performs. Brain imaging scans actually show proof of this: your brain physically

changes once you begin learning and doing new things”


Do things differently - e.g., brush your teeth with your other hand

Make your brain work to find answers - e.g., puzzles, Sudoku

Activate your whole brain - use as many senses as possible

Use your senses to really pay attention to your environment

“To really super charge your brain, take a class in a new language, or in computer

programming, or practice learning a musical instrument. The improvements to

your brain’s functioning could well be enormous”

Brain Exercises


Practice #7Have an Optimistic,

Accepting & Flexible Attitude

“Attitude Changes Everything, Including Your Brain”


Stress is the #1 Reason Brains Under Perform

Neuroscience studies show that a relaxed person with a positive attitude deals with stressors – and even brain disorders - much better than a tense person with a negative attitude

Brain scans prove that laughter is a great stress reducer. If you are having difficulty changing your attitude, engage in activities that make you laugh


Surround yourself with positive people who help you reinforce this attitude

Accept what you have, let go of anger and resentment

Relax and enjoy life, laugh often…Focus away from perceived threats and toward joy and optimism

Practice mindfulness…

So Keep an Upbeat Attitude…

“We Can’t Stop the Waves, But We Can Learn to Surf”

~ Jon Kabat Zinn


Quote from WebMD.comJune 9, 2012

Studies find that the following are linked to lower odds of developing Alzheimer’s:

Eating a healthy diet

Engaging in exercise on a regular basis,

Staying socially active

Keeping your mind engaged with games and puzzles

Studies also suggest that “these same lifestyle changes may reduce the progression of symptoms for people who already have Alzheimer’s disease”

Source: James E. Galvin, MD, MPH,Professor of Neurology and Psychiatry,New York University's Langone Medical Center


Quick Recap

Practice #1 - Have a Nutritious Diet

Practice #2 - Focus Sequentially

Practice #3 - Be Physically Active

Practice #4 - Participate Socially

Practice #5 - Sleep Well

Practice #6 - Challenge Yourself Mentally

Practice #7 - Have an Optimistic, Accepting & Flexible Attitude

By making these 7 practices part

of your daily routine, you’re

taking steps to ensure that your

brain stays healthy and efficient

for a lifetime!


Presenter Contact Information

Phone: (321) 214-5824

Twitter: @MindfullyChange

E-mail: [email protected]

Company website: www.MindfullyChange.com

Book website: www.GreatlyImproveYourBrain.comPlease feel free to contact me with any follow up questions

Jonathan JordanBusiness & Executive Coach

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7 Practices to Greatly Improve Your Brain

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