1. HOW TO KEEP YOUR BRAIN HEALTHY THOUGHTFUL AGING

2. HANDOUTS To find the handout from today’s presentation, go to my website: www.collaborative assessment.com and look under “Providers” tab for “Resources” www.collaborative assessment.com

3. IS IT ALL ABOUT DISEASE? Older adults represent the fastest growing segment of the population in the United States. We talk a lot about the problems of aging: ~ Diseases and impairments ~ Challenges of later life (death, transitions, retirement, relocation, widowhood, poor health)

4. There is also a lot of potential in aging: Strengths Resources Vitality Resilience Wisdom WHAT ABOUT POTENTIAL?

5. ATTITUDES OF AMERICANS Most Americans believe they are in control of outcomes in their lives. We tend to be optimistic. 84% of Americans believe there are things we can do to control the aging process. Anti-aging industry: $40 billion a year to hide the effects of aging The perception of control has implications for how we feel and what we do.

6. BELIEF ABOUT CONTROL IS ASSOCIATED WITH OUTCOME People with a high sense of control have: Higher life satisfaction A more optimistic view of adulthood & aging Less depression Fewer chronic conditions Fewer functional limitations Better self-rated health High expectations of continued positive outcomes

7. EDUCATION & WELL-BEING Lack of education predicts but does not guarantee: Future poor health Premature death

8. WELL BEING & SELF ACCEPTANCE The key factor is psychological well- being & self acceptance: Linked to lower levels of inflammatory proteins that seem to underlie many health problems Interleukin 6: heart disease, DM, metabolic syndrome, some cancers, etc.

9. HIGH LEVELS OF WELL BEING Imaging studies: People with high levels of well being respond differently than others to negative situations. Reappraisal Novel problem solving, frontal lobes

10. GENETICS + LIFESTYLE = AGING 30%: Genes 70%: Lifestyle

11. A HEALTHY BODY = A HEALTHY BRAIN The health of your brain is directly related to the health of your body, mind & spirit.

12. A HEALTHY BODY 1.Diet: Omega 3 fats (salmon, walnuts, avocado, olive oil) and antioxidants (brightly colored fruits and vegetables) 2.Exercise: Animal studies suggest exercise leads to more neurons in the hippocampus 3.Physical well-being: Enjoying your body, ability to relax, good sleep 4.Lifestyle: Synapses are vulnerable to neurotoxins such as alcohol, pesticides, heavy metals, drugs, bacteria, chemotherapy 5.Good oral health

13. A HEALTHY MIND 1.Skills: Thinking skills, discipline, creativity, connect the dots, synthesize information 2.Strategies: To help you learn and to help you remember 3.Stretch your brain: Promotes neuroplasticity (the ability to change in response to experience) One study showed that people with professions that required a greater level of skill or education had 17% more synapses for each neuron than those with less education.

14. A HEALTHY SPIRIT Emotional balance: Learning to manage depression, anxiety Resilience: The maintenance or recovery of health in the face of adversity (“fall forward fast and move on”) Stress management: High levels of stress cause the neurons in the hippocampus and prefrontal cortex to shrink. Stress can also lead to depression. Self efficacy: Having confidence in your opinions; environmental mastery; if you feel you have control over your health, you’re more likely to put time and energy into being healthy.

15. HEALTHY SPIRIT Social engagement Personal growth: New experiences challenge how you think about yourself. Lack of stimulation = lack of synapses Positive self regard: liking most aspects of your personality

16. HEALTHY SPIRIT Sense of purpose: Eudaimonia – Greek, well being. Attained by fulfilling your potential. People who focus on living with a sense of purpose are more likely to remain cognitively intact, have better mental health, and live longer than people who focus on happiness.

17. HEDONIC WELL BEING Research on college students between 1938-2007 Significant increase in depression May be due to emphasis on materialism Less attention to community Less attention to finding meaning in life

18. A SENSE OF PURPOSE Research at Rush Medical Center, Chicago: 950 people Average age = 80 Over a 7 year period, people with less of a sense of purpose were twice as likely to develop AD Less likely to die prematurely if you have a sense of purpose

19. WHAT CAN YOU DO TODAY? Reduce Stress: Make time for leisure activities Learn relaxation techniques Cut down on unnecessary responsibilities. Learn to say “No.” Avoid overscheduling

20. STIMULATE YOUR BRAIN Turn off the TV Avoid routine Use your nondominant hand Take a different route Walk on uneven ground Learn to dance Learn a new language Enjoy new sensory experiences Have a bucket list

21. EXERCISE Take a walk Learn to play tennis Swim Dance Yoga Gardening 150 minutes a week 10,000 steps a day

22. CHALLENGE YOUR MIND Tackle puzzles Try a crossword puzzle Watch Jeopardy Take a class Read a book: Shakespeare is excellent for your brain because of the unusual way he used language

23. STAY HEALTHY Eat a nutritious diet Get a good night’s sleep Sleep apnea Avoid smoking Drink in moderation Stay hydrated: c.75% brain = H20

24. MIDUS STUDY: ESSENTIAL STEPS New York Times article: January 19, 2012 Four characteristics of older adults with sharp cognitive skills: Regular exercise Socially active Able to remain calm in the face of stress Feel in control of their lives College degree Engage in mentally stimulating activities