1. HOW TO KEEP A HEALTHY BRAIN BY THERESA CONNOR RN, BSN TOWSON UNIVERSITY COMMUNITY HEALTH PROJECT

2. EXERCISE Nerve cells produce proteins- called neurotropic factors Improved development and survival of neurons Decreased risk of cardiovascular diseases such as stroke

4. ANIMAL BASED OMEGA-3 FATS DHA- what is it ? 60% of your brain is made of fats Improves neurotransmission from cell to cell

6. DOSING AND STUDIES 800 mg of DHA for four months significantly improved a study cohort of 485 elderly participants Research suggests that you need more as you age Supplements can work – krill oil is a suggestion as a substitute, but consult an MD

7. SLEEP Sleep is not only essential for regenerating your physical body, but it is imperative for mental health and mental vitality Sleep is also known to enhance your memories and help you "practice" and improve your performance of challenging skills. The neurons in the brain associated learning and memory are strengthened while you sleep

9. SLEEP AIDS ? A recent study shows that taking sleeping pills or other “sleep aids” can lead to:  Memory loss  Daytime sleepiness  Falls, particularly in elderly

10. TIPS FOR FALLING ASLEEP A dark bedroom or as close as possible Room temperature at or below 70° No fluids within 2 hours of bedtime Beds are for sleeping not TV Get to bed at a regular time, preferably before 11pm Establish a routine for bedtime

11. VITAMIN D Activated vitamin D receptors increase nerve growth in your brain, and researchers have also located metabolic pathways for vitamin D in the hippocampus and cerebellum of the brain, areas that are involved in planning, processing of information, and the formation of new memories.

12. HOW CAN WE GET ENOUGH VITAMIN D? Get your physician to check you vitamin D level If its low, try exposing your skin to the sun for 15-20 minutes Tanning beds are ok for therapeutic use Vitamin D3 supplements

14. OPTIMIZE YOUR GUT FLORA Good bacteria in your digestive tract can lead to a healthier brain. How? Your gut is your "second brain," and your gut bacteria transmits information to your brain via the vagus nerve, the tenth cranial nerve that runs from your brain stem gut health can impact your brain function, psyche, and behavior, as they are interconnected and interdependent in a number of different ways Limit sugar and processed foods

15. VITAMIN B12 Vitamin B12, or rather a lack thereof, has been called the "canary in the coalmine" for your future brain health, and recent research has bolstered the importance of this vitamin in keeping your mind sharp as you age.

16. HOW WE IMPROVE OUR VITAMIN B12 LEVELS? B12 is available in its natural form only in animal food sources Include seafood, beef, chicken, pork, milk, and eggs. If you don't consume enough of these animal products Vitamin B12 supplementation is completely non-toxic and inexpensive

17. IS MUSIC BENEFICIAL TO BRAIN HEALTH?  Research has started to suggest a phenomenon called the "Mozart Effect," which suggests listening to classical music can make you smarter.  Listening to music while exercising boosted cognitive levels and verbal fluency skills in people diagnosed with coronary artery disease in a recent study.  Music stimulates more areas of the brain than any other activity.

19. CHALLENGE YOUR MIND Keep learning The size and structure of neurons and the connections between them actually change as you learn Challenging your brain with mind-training exercises can keep your brain fit as you age Crosswords Board games Surfing the web for interesting articles or ideas