Improving Your Productivity: How to Optimize Your Brain and Those of Your Coworkers Dr. John L. Schinnerer President

4. One in four people around the world will suffer from mental health problems at some point in their lives, says a report from the World Health Organization. more than 450 million people worldwide are currently suffering from mental or neurological disorders One in four people around the world will suffer from mental health problems at some point in their lives, says a report from the World Health Organization. more than 450 million people worldwide are currently suffering from mental or neurological disorders

5. SPECT � single photon emission computerized tomography. A sophisticated nuclear medicine study that looks directly at cerebral blood flow and indirectly at brain activity. A radioactive isotope is bound to a substance that is taken up by the brain via injection. A SPECT gamma camera then detects where the compound has gone. A super computer reconstructs the images of the brains activity levels. Using these methods, psychologists and physicians have been able to identify certain patterns of brain activity that correlate with psychiatric and neurological illnesses. In the past decade, it has become increasingly clear that many neurological and psychiatric disorders are not disorders of the brain�s anatomy but problems in how it functions.SPECT � single photon emission computerized tomography. A sophisticated nuclear medicine study that looks directly at cerebral blood flow and indirectly at brain activity. A radioactive isotope is bound to a substance that is taken up by the brain via injection. A SPECT gamma camera then detects where the compound has gone. A super computer reconstructs the images of the brains activity levels. Using these methods, psychologists and physicians have been able to identify certain patterns of brain activity that correlate with psychiatric and neurological illnesses. In the past decade, it has become increasingly clear that many neurological and psychiatric disorders are not disorders of the brain�s anatomy but problems in how it functions.

7. Strokes are one of the leading causes of death in the U.S. They are caused by either a blood clot that chokes off blood supply to an area of the brain or by a blood vessel breaking. Cigarette smoking is one of the most significant risk factors for strokes. On SPECT, strokes are demonstrated by areas of significant decreased or absent activity. This is a 59-year-old woman suffering from severe depression that had been nonresponsive to treatment. It was found after scanning her that she had suffered a stroke unbeknownst to her. Sixty percent of the people who have frontal lobe strokes experience severe depression within a year. Strokes are one of the leading causes of death in the U.S. They are caused by either a blood clot that chokes off blood supply to an area of the brain or by a blood vessel breaking. Cigarette smoking is one of the most significant risk factors for strokes. On SPECT, strokes are demonstrated by areas of significant decreased or absent activity. This is a 59-year-old woman suffering from severe depression that had been nonresponsive to treatment. It was found after scanning her that she had suffered a stroke unbeknownst to her. Sixty percent of the people who have frontal lobe strokes experience severe depression within a year.

8. AD/HD, with both symptoms of inattention and hyperactivity-impulsivity. SPECT imaging typically shows decreased activity in the basal ganglia and prefrontal cortex during a concentration task. Compared with adults who do not have ADHD, those with ADHD are more likely to experience: being fired from their job & having marital problems poor medical health serious motor accidents cigarette smoking drug abuse poor social skills. AD/HD, with both symptoms of inattention and hyperactivity-impulsivity. SPECT imaging typically shows decreased activity in the basal ganglia and prefrontal cortex during a concentration task. Compared with adults who do not have ADHD, those with ADHD are more likely to experience: being fired from their job & having marital problems poor medical health serious motor accidents cigarette smoking drug abuse poor social skills.

9. Only recently have we discovered that ADHD does not go away after adolescence. Many do not outgrow it. An estimated 40-50% of people with ADHD continue to suffer from it throughout their adult life. Currently, ADHD is the most common childhood psychiatric disorder. Estimates of prevalence in childhood run from 5-9%. Thus, the prevalence of ADHD in adult populations is roughly 2-5%. The main change that occurs with age is the ratio of males to females. In children, males outnumber females 10 to 1. In adults, it is only 2 to 1. It is suspected that the diagnosis is often missed in young females since they are less likely to be hyperactive. We have all had many of these symptoms at some time in our life. The difference for ADHD individuals is that the problems are so serious and persistent that they interfere with family life, personal relationships, education, careers, and emotional development. Only recently have we discovered that ADHD does not go away after adolescence. Many do not outgrow it. An estimated 40-50% of people with ADHD continue to suffer from it throughout their adult life. Currently, ADHD is the most common childhood psychiatric disorder. Estimates of prevalence in childhood run from 5-9%. Thus, the prevalence of ADHD in adult populations is roughly 2-5%. The main change that occurs with age is the ratio of males to females. In children, males outnumber females 10 to 1. In adults, it is only 2 to 1. It is suspected that the diagnosis is often missed in young females since they are less likely to be hyperactive. We have all had many of these symptoms at some time in our life. The difference for ADHD individuals is that the problems are so serious and persistent that they interfere with family life, personal relationships, education, careers, and emotional development.

10. The most damning thing about ADHD is that the harder the individual tries to concentrate, the worse things get for them. Scans such as these show that when ADHD sufferers try to focus, the part of their brains involved with concentration and follow-through actually shuts down � just when they need to turn it on. Amazingly, ADHD individuals respond to stimuli very differently than we do. For example, it has been found that they seek out and engage in risky and thrilling situations because the resulting rush of adrenaline that pours into their bloodstream actually calms them down! They have a similar reaction to the stimulants that are commonly prescribed � they increase attention span, decrease distractibility, decrease hyperactivity and restlessness and lessen impulsivity. The most damning thing about ADHD is that the harder the individual tries to concentrate, the worse things get for them. Scans such as these show that when ADHD sufferers try to focus, the part of their brains involved with concentration and follow-through actually shuts down � just when they need to turn it on. Amazingly, ADHD individuals respond to stimuli very differently than we do. For example, it has been found that they seek out and engage in risky and thrilling situations because the resulting rush of adrenaline that pours into their bloodstream actually calms them down! They have a similar reaction to the stimulants that are commonly prescribed � they increase attention span, decrease distractibility, decrease hyperactivity and restlessness and lessen impulsivity.

11. This is a 17year old female w/symptoms of depression, suicidal thoughts and severe irritability. Major depressive disorder may begin at any age. Typically it begins in the teens, 20s or 30s and are lifelong once dx�d. Some have slow cycles of sadness and mania, some cycle rapidly (4+ of one per year). Diff. degrees of severity from unnoticeable to suicidal depressions and/or manic highs leading to psychotic breaks. Good news is that advances in meds make a normal life possible for most. This is a 17year old female w/symptoms of depression, suicidal thoughts and severe irritability. Major depressive disorder may begin at any age. Typically it begins in the teens, 20s or 30s and are lifelong once dx�d. Some have slow cycles of sadness and mania, some cycle rapidly (4+ of one per year). Diff. degrees of severity from unnoticeable to suicidal depressions and/or manic highs leading to psychotic breaks. Good news is that advances in meds make a normal life possible for most.

12. Many report feelings of agitation (can�t sit still, pacing) or slowed speech, thinking and body movements. Many have difficulty sleeping (interrupted sleep, insomnia or too much sleep). Apathy. Decreased energy, and fatigue is also common. Often there is difficulty concentrating and memory difficulties. They will present as tearful, irritable, anxious, fearful, worrisome, and somatic pains. Proper combination of tx includes mood stabilizing medication under care of a psychiatrist, counseling, a support group of close friends & family and check-ups by an M.D. Many report feelings of agitation (can�t sit still, pacing) or slowed speech, thinking and body movements. Many have difficulty sleeping (interrupted sleep, insomnia or too much sleep). Apathy. Decreased energy, and fatigue is also common. Often there is difficulty concentrating and memory difficulties. They will present as tearful, irritable, anxious, fearful, worrisome, and somatic pains. Proper combination of tx includes mood stabilizing medication under care of a psychiatrist, counseling, a support group of close friends & family and check-ups by an M.D.

13. Depression is closely related to Bipolar disorder in that it is one half of the disorder. The other half is mania. Bipolar is the recently revised term for manic-depression. The key here is a cycling or switching from a manic state to a depressed state. Bipolar disorder is an unpredictable mental disorder that causes people to alternate between opposite mood states. During the manic phase, people can have symptoms of heightened mood, decreased need for sleep, optimism, self-confidence and increased activity in pleasurable activities that are likely to lead to painful consequences (buying sprees, sexual indiscretions). Although these are positive traits in moderation, they can also lead to fatigue, irritability and aggressive behavior when they are exaggerated. Depression is closely related to Bipolar disorder in that it is one half of the disorder. The other half is mania. Bipolar is the recently revised term for manic-depression. The key here is a cycling or switching from a manic state to a depressed state. Bipolar disorder is an unpredictable mental disorder that causes people to alternate between opposite mood states. During the manic phase, people can have symptoms of heightened mood, decreased need for sleep, optimism, self-confidence and increased activity in pleasurable activities that are likely to lead to painful consequences (buying sprees, sexual indiscretions). Although these are positive traits in moderation, they can also lead to fatigue, irritability and aggressive behavior when they are exaggerated.

14. BPD and depression are unrelated to ethnicity, education, income or marital status. BPD and depression are unrelated to ethnicity, education, income or marital status.

16. This is a 36 yr. Old female nurse w/a hx of panic attacks. She was in a grocery store when all of a sudden she felt dizzy, short of breath, with a racing heart and a terrible sense of impending doom. She left her cart in the store and ran to her car where she cried for over an hour. After her first episode, the panic attacks increased in frequency to the point where she stopped going out of her house, and stopped working. Her subsequent symptoms typically included shortness of breath, heart palpitations, cold hands, a terrifying sense of impending doom, sweating and negative thinking This is a 36 yr. Old female nurse w/a hx of panic attacks. She was in a grocery store when all of a sudden she felt dizzy, short of breath, with a racing heart and a terrible sense of impending doom. She left her cart in the store and ran to her car where she cried for over an hour. After her first episode, the panic attacks increased in frequency to the point where she stopped going out of her house, and stopped working. Her subsequent symptoms typically included shortness of breath, heart palpitations, cold hands, a terrifying sense of impending doom, sweating and negative thinking

18. 2/3rds of those that suffer from anxiety are women. More than half of those who seek treatment for anxiety report their symptoms starting in childhood. 1/3rd of those with an anxiety disorder suffer from depression. Evolutionarily, anxiety is adaptive. It is helpful when a threat is eminent. It can focus the mind on escaping from a dangerous situation. It causes the blood to rush to the trunk of the body in preparation for fighting or running. Because it�s vital to our existence, this mechanism in the brain has to be sensitive, yet it can just as easily become hypersensitive. Then, we begin anticipating danger everywhere. Soon, just thinking about a situation can activate the physiological response (speaking in front of a crowd). Severe or constant stress can be enough to produce a hyperactive anxiety response (PTSD). Overprotective parents may be sufficient to cause it also (suggesting that danger is everywhere).2/3rds of those that suffer from anxiety are women. More than half of those who seek treatment for anxiety report their symptoms starting in childhood. 1/3rd of those with an anxiety disorder suffer from depression. Evolutionarily, anxiety is adaptive. It is helpful when a threat is eminent. It can focus the mind on escaping from a dangerous situation. It causes the blood to rush to the trunk of the body in preparation for fighting or running. Because it�s vital to our existence, this mechanism in the brain has to be sensitive, yet it can just as easily become hypersensitive. Then, we begin anticipating danger everywhere. Soon, just thinking about a situation can activate the physiological response (speaking in front of a crowd). Severe or constant stress can be enough to produce a hyperactive anxiety response (PTSD). Overprotective parents may be sufficient to cause it also (suggesting that danger is everywhere).

23. Protecting the brain from injury, pollution, sleep deprivation, and stress is the first step to optimizing its function. The brain is very soft, while the skull is really hard. Inside the skull there are many sharp bony ridges. Several brain areas are especially vulnerable to trauma, especially the parts involved with memory, learning, and mood stability. In order to be your best it is essential to protect your brain from injury. Wear your seatbelt when you're in a car, and wear a helmet when you ride a bicycle, motorcycle, or go snowboarding. Make sure children wear helmets. One head injury can ruin a life. Some even suggest not letting children hit soccer balls with their heads. Protecting the brain from injury, pollution, sleep deprivation, and stress is the first step to optimizing its function. The brain is very soft, while the skull is really hard. Inside the skull there are many sharp bony ridges. Several brain areas are especially vulnerable to trauma, especially the parts involved with memory, learning, and mood stability. In order to be your best it is essential to protect your brain from injury. Wear your seatbelt when you're in a car, and wear a helmet when you ride a bicycle, motorcycle, or go snowboarding. Make sure children wear helmets. One head injury can ruin a life. Some even suggest not letting children hit soccer balls with their heads.

24. For instance, marijuana use damages the physiology of the brain decreasing blood flow to key areas and reducing overall effectiveness. Marijuana use is especially harmful to the temporal lobes, which play an important role in memory, emotional stability, and learning. In a study Dr. Amen performed on chronic marijuana users, 85% had less activity in their temporal lobes than the control group. A study done at UCLA demonstrated that cocaine addicts had 23 percent less brain activity overall compared to a group of people who had never used drugs (Amen, 2001).For instance, marijuana use damages the physiology of the brain decreasing blood flow to key areas and reducing overall effectiveness. Marijuana use is especially harmful to the temporal lobes, which play an important role in memory, emotional stability, and learning. In a study Dr. Amen performed on chronic marijuana users, 85% had less activity in their temporal lobes than the control group. A study done at UCLA demonstrated that cocaine addicts had 23 percent less brain activity overall compared to a group of people who had never used drugs (Amen, 2001).

27. The fuel you feed your brain has a profound effect on how it functions. Lean protein, complex carbohydrates, and foods rich in omega 3 fatty acids (large cold water fish, such as tuna and salmon, walnuts, Brazil nuts, olive oil, and canola oil) are essential to brain function. Unfortunately, the great American diet is filled with simple sugars and simple carbohydrates, causing many people to feel emotional, sluggish, spacey, and distracted.  Many people struggle with energy and mental clarity after lunch. I have found that eliminating all simple carbohydrates at lunch (sugar, white bread or other products made from white flour such as bagels and white pasta, potatoes, and rice) can make a dramatic difference in energy and focus in the afternoon. The fuel you feed your brain has a profound effect on how it functions. Lean protein, complex carbohydrates, and foods rich in omega 3 fatty acids (large cold water fish, such as tuna and salmon, walnuts, Brazil nuts, olive oil, and canola oil) are essential to brain function. Unfortunately, the great American diet is filled with simple sugars and simple carbohydrates, causing many people to feel emotional, sluggish, spacey, and distracted. Many people struggle with energy and mental clarity after lunch. I have found that eliminating all simple carbohydrates at lunch (sugar, white bread or other products made from white flour such as bagels and white pasta, potatoes, and rice) can make a dramatic difference in energy and focus in the afternoon.

28. Ever since 1945, the rates of depression have increased worldwide and the age of onset is moving downward � younger people are affected by it. This was noted by Dr. Gerald Klerman who found that each generation of individuals born since WWII appears to have a higher incidence and earlier age of onset of major depression and bipolar disorder. There are many theories for this. However, one of them points to the increase in our diets of sources of omega-6 oils (e.g. from corn and soy) and a decrease in Omega-3 fats. (Not proven). Rates of depression have been found to be much lower in countries that eat a great deal of fish. In fact, the relationship is so strong, the rates of depression can actually be predicted based on fish consumption! Dr. Andrew Stoll (author of the Omega Connection) published a double-blind placebo study looking at the effects of Omega-3 fats with bipolar patients (supplementing their current meds). 2 groups. 1 rec�d placebo. 1 group rec�d 9 grams of Omega-3 fatty acids daily. In less than 9 months, the omega-3 group experienced dramatic improvement. The control group relapsed or failed to improve. Why? When a neurotransmitter binds to a receptor (in the brain) the receptor sets in motion within the cell a series of chemical processes known as signal transduction, amplifying the original signal. Mood stabilizers inhibit or dampen that amplification. It�s similar to building a dam across a raging river which quiets the downstream waters. Take antioxidants with Omega-3 fatty acids to prevent the oxidation of the extra fatty acids going into the body.Ever since 1945, the rates of depression have increased worldwide and the age of onset is moving downward � younger people are affected by it. This was noted by Dr. Gerald Klerman who found that each generation of individuals born since WWII appears to have a higher incidence and earlier age of onset of major depression and bipolar disorder. There are many theories for this. However, one of them points to the increase in our diets of sources of omega-6 oils (e.g. from corn and soy) and a decrease in Omega-3 fats. (Not proven). Rates of depression have been found to be much lower in countries that eat a great deal of fish. In fact, the relationship is so strong, the rates of depression can actually be predicted based on fish consumption! Dr. Andrew Stoll (author of the Omega Connection) published a double-blind placebo study looking at the effects of Omega-3 fats with bipolar patients (supplementing their current meds). 2 groups. 1 rec�d placebo. 1 group rec�d 9 grams of Omega-3 fatty acids daily. In less than 9 months, the omega-3 group experienced dramatic improvement. The control group relapsed or failed to improve. Why? When a neurotransmitter binds to a receptor (in the brain) the receptor sets in motion within the cell a series of chemical processes known as signal transduction, amplifying the original signal. Mood stabilizers inhibit or dampen that amplification. It�s similar to building a dam across a raging river which quiets the downstream waters. Take antioxidants with Omega-3 fatty acids to prevent the oxidation of the extra fatty acids going into the body.

29. GABA (gama-aminobutryic acid) � GABA, an amino acid, is an essential neurotransmitter in the brain. GABA seems to calm overactive neurons that overfire or fire randomly. GABA acts like an anticonvulsant and an antianxiety agent. In the herbal literature, it is reported that GABA acts in much the same way as Valium (or diazepam) and other tranquilizers minus the addictive qualities. Many individuals have reported a nice calming effect after taking GABA. In addition, it seems to work well with individuals who struggle with temper, irritability, and anxiety � all of which seem to be temporal lobe problems. � The recommended dose for GABA, according to Dr. Amen, is 100 to 500 mg. a day for adults. GABA (gama-aminobutryic acid) � GABA, an amino acid, is an essential neurotransmitter in the brain. GABA seems to calm overactive neurons that overfire or fire randomly. GABA acts like an anticonvulsant and an antianxiety agent. In the herbal literature, it is reported that GABA acts in much the same way as Valium (or diazepam) and other tranquilizers minus the addictive qualities. Many individuals have reported a nice calming effect after taking GABA. In addition, it seems to work well with individuals who struggle with temper, irritability, and anxiety � all of which seem to be temporal lobe problems. � The recommended dose for GABA, according to Dr. Amen, is 100 to 500 mg. a day for adults.

30. DLPA is the amino acid forerunner to norepinephrine. A number of studies have shown low levels of norepinephrine in people with attentional difficulties and/or depressive symptoms. DLPA boosts production of norepinephrine, thereby having a positive effect on mood and attention. In a number of studies, DLPA has been shown to be effective for minor depression, energy and pain control. DLPA is the amino acid forerunner to norepinephrine. A number of studies have shown low levels of norepinephrine in people with attentional difficulties and/or depressive symptoms. DLPA boosts production of norepinephrine, thereby having a positive effect on mood and attention. In a number of studies, DLPA has been shown to be effective for minor depression, energy and pain control.

31. The serotonin pathway is as follows: Tryptophan ? 5-HTP ? Serotonin ? N-acetyl-serotonin ? Melatonin. 5-HTP is also more widely available than L-tryptophan and more readily absorbed into the brain. Seventy percent of 5-HTP penetrates the blood-brain barrier while only 3% of L-tryptophan is absorbed into the brain.The serotonin pathway is as follows: Tryptophan ? 5-HTP ? Serotonin ? N-acetyl-serotonin ? Melatonin. 5-HTP is also more widely available than L-tryptophan and more readily absorbed into the brain. Seventy percent of 5-HTP penetrates the blood-brain barrier while only 3% of L-tryptophan is absorbed into the brain.

32. The brain is normally able to create sufficient quantities of PS, but deficiencies of certain vitamins, folic acid, B12, or essential fatty acids, may result in low levels of PS in the brain. A study done on 494 elderly people with mod. to severe senility were given 100 mg of PS 3x/day for 6 months. Statistically significant improvements were noted in cognitive function, behavior and mood in the PS group. The brain is normally able to create sufficient quantities of PS, but deficiencies of certain vitamins, folic acid, B12, or essential fatty acids, may result in low levels of PS in the brain. A study done on 494 elderly people with mod. to severe senility were given 100 mg of PS 3x/day for 6 months. Statistically significant improvements were noted in cognitive function, behavior and mood in the PS group.

35. Exercise increases blood flow to the brain. It also improves the availability of serotonin in the brain which provides a calming effect and allows individuals to shift their focus from one are to another more easily. This helps those who tend to obsess on certain thoughts or �overfocus� on areas of interest. Exercise increases blood flow to the brain. It also improves the availability of serotonin in the brain which provides a calming effect and allows individuals to shift their focus from one are to another more easily. This helps those who tend to obsess on certain thoughts or �overfocus� on areas of interest.

36. How the brain works: You have a thought. ? Your brain releases chemicals. ? An electrical transmission goes across your brain, and ? you become aware of what you are thinking. Every time you have a negative thought, your brain releases negative chemicals that make your body feel bad. When you get mad, for ex., your muscles tense, your heart beats faster, your hands start to sweat, and your brain freezes. Your body reacts to every positive and negative thought you have. You can see this in a polygraph or biofeedback. Beliefs drive behavior. For example, some may believe they are doomed to have poor interpersonal relationships, because that is what happened prior to their changing old patterns. The goal here is to change the negative beliefs to positive ones and to reduce the associated anxiety. Coaching can be very powerful in helping individuals to set appropriate goals, improve organization, planning and consistent performance. Research by Mark George, MD and colleagues at the National Institutes of Health demonstrated that happy, hopeful thoughts had an overall calming effect on the brain, while negative thoughts inflamed brain areas often involved with depression and anxiety. Your thoughts matter. How the brain works: You have a thought. ? Your brain releases chemicals. ? An electrical transmission goes across your brain, and ? you become aware of what you are thinking. Every time you have a negative thought, your brain releases negative chemicals that make your body feel bad. When you get mad, for ex., your muscles tense, your heart beats faster, your hands start to sweat, and your brain freezes. Your body reacts to every positive and negative thought you have. You can see this in a polygraph or biofeedback. Beliefs drive behavior. For example, some may believe they are doomed to have poor interpersonal relationships, because that is what happened prior to their changing old patterns. The goal here is to change the negative beliefs to positive ones and to reduce the associated anxiety. Coaching can be very powerful in helping individuals to set appropriate goals, improve organization, planning and consistent performance. Research by Mark George, MD and colleagues at the National Institutes of Health demonstrated that happy, hopeful thoughts had an overall calming effect on the brain, while negative thoughts inflamed brain areas often involved with depression and anxiety. Your thoughts matter.

37. Diaphragmatic breathing is a method of deep breathing where you breathe into the stomach or diaphragm. The emphasis is on exhaling all of the air in your lungs with each breath.Diaphragmatic breathing is a method of deep breathing where you breathe into the stomach or diaphragm. The emphasis is on exhaling all of the air in your lungs with each breath.

38. One of the most significant emerging principles in the neurology field in the 1990�s is the idea that the feedback between levels of the brain is bi-directional. In other words, messages travel both ways between various levels within the brain. So if you activate a higher level, such as the cortex, you will be priming a lower level, such as the cerebellum. And vice-versa. Thus, smiling, even when you don�t feel like it, can improve your mood!One of the most significant emerging principles in the neurology field in the 1990�s is the idea that the feedback between levels of the brain is bi-directional. In other words, messages travel both ways between various levels within the brain. So if you activate a higher level, such as the cortex, you will be priming a lower level, such as the cerebellum. And vice-versa. Thus, smiling, even when you don�t feel like it, can improve your mood!

39. Research has shown that the human brain continues to learn, change and create new pathways no matter your age. The brain needs exercise as much as any muscle in your body.Research has shown that the human brain continues to learn, change and create new pathways no matter your age. The brain needs exercise as much as any muscle in your body.

40. With continued use of your brain, axons and dendrites (i.e., neural pathways), which would normally shrink with age, branch out and make new connections. The intellectual stimulation creates alternate pathways by which chemical messengers can communicate. Thus, if old pathways are damaged, the brain can reroute the necessary messages to essential parts of the brain. Anatomist Marian Diamond, PhD, from the University of California at Berkeley studied aging in rats. Those rats who were allowed an easy life without any new challenges or learning had less brain weight than those rats who were challenged and forced to learn new information in order to be fed. New learning actually caused increased brain density and weight. Strive to learn something new everyday, even if it is just for a short period of time. Einstein said that if a person studies a subject for just 15 minutes a day in a year he will be an expert, and in five years he may be a national expert. With continued use of your brain, axons and dendrites (i.e., neural pathways), which would normally shrink with age, branch out and make new connections. The intellectual stimulation creates alternate pathways by which chemical messengers can communicate. Thus, if old pathways are damaged, the brain can reroute the necessary messages to essential parts of the brain. Anatomist Marian Diamond, PhD, from the University of California at Berkeley studied aging in rats. Those rats who were allowed an easy life without any new challenges or learning had less brain weight than those rats who were challenged and forced to learn new information in order to be fed. New learning actually caused increased brain density and weight. Strive to learn something new everyday, even if it is just for a short period of time. Einstein said that if a person studies a subject for just 15 minutes a day in a year he will be an expert, and in five years he may be a national expert.

41. Sleep problems are very common in people who struggle with their thoughts and emotions. Getting enough sleep everyday is essential to brain function. Sleep problems are very common in people who struggle with their thoughts and emotions. Getting enough sleep everyday is essential to brain function.

42. Scientists have only recently discovered how stress negatively affects brain function.Scientists have only recently discovered how stress negatively affects brain function.

43. In a series of studies by Winnifred B. Cutler, PhD at Stanford University it was found that regular sexual contact had an important impact on physical and emotional well being of women. Sexual contact with a partner at least once a week led to more fertile, regular menstrual cycles, shorter menses, delayed menopause, increased estrogen levels, and delayed aging. Brain imaging studies at UCLA have shown that decreased estrogen levels are associated with overall decreased brain activity and poor memory. Enhancing estrogen levels for women through regular sexual activity enhances overall brain activity and improves memory. In Dr. Cutler's study the occurrence of orgasm was not as important as the fact that sex was with another person. Intimacy and emotional bonding may be the most influential factors in the positive aspects of sex. Appropriate sex is one of the keys to the brain's fountain of youth.  In a series of studies by Winnifred B. Cutler, PhD at Stanford University it was found that regular sexual contact had an important impact on physical and emotional well being of women. Sexual contact with a partner at least once a week led to more fertile, regular menstrual cycles, shorter menses, delayed menopause, increased estrogen levels, and delayed aging. Brain imaging studies at UCLA have shown that decreased estrogen levels are associated with overall decreased brain activity and poor memory. Enhancing estrogen levels for women through regular sexual activity enhances overall brain activity and improves memory.

44. Music can either help or hurt concentration. In a recent study from my clinic, we had 12 teenagers play the game Memory while they listened to different types of music: rock, rap, classical, and no music. Rap was associated with the worst performance. The rock group also scored poorly. Interestingly, the group did slightly better with classical music than no music at all.Music can either help or hurt concentration. In a recent study from my clinic, we had 12 teenagers play the game Memory while they listened to different types of music: rock, rap, classical, and no music. Rap was associated with the worst performance. The rock group also scored poorly. Interestingly, the group did slightly better with classical music than no music at all.