Have a 1 st Class Brain-Power of Brain Fitness

1. Have a 1 st Class Brain-Power of Brain Fitness By Dr Ann Polya Dr A. J. Polya

2. We can keep our Minds Fit—just as we keep our bodies fit; we can do both—to our huge benefit Dr A. J. Polya

3. Four topics Neuroscience now shows our Brains grow throughout our lives We can positively influence this process to expand our Minds and keep them Sharp We all can do this with some easy behavioral tools The Benefits are Major Dr A. J. Polya

4. Recent Neuroscience discoveries • Old school • Brain grows until we reach adulthood • Then declines • Today we know Brain can keep growing new cells (Neurogenesis) • Plus it can create new pathways and re-organize itself (Neuroplasticity) • Not only new neurons but also new pathways • THIS IS SOMETHING WE CAN INFLUENCE Dr A. J. Polya

5. IMPLICATIONS OF BRAIN CELL GROWTH & CREATION OF NEW PATHWAYS • Our brains are plastic and adaptive • Adult brain can expand and change. • Lifelong capacity of brain to re-organize • Brain can create new pathways for neural communication or rearrange existing ones to help learning, memory, master new skills, adjust to new data • Our bodies need not out-pace our Brains • Our minds can adapt and keep “fit” • We can influence this process positively or negatively Dr A. J. Polya

6. Essence of keeping our Brains Fit • Improves way our Brains function • Faster, more accurate & efficient • Boost to memory • Better focus & decision-making • More empathy and adaptability • Major antidote to aging & stress • Emotional Intelligence—with improved control of Emotions contributes to Brain Fitness • Relaxation assists Brain Fitness • Can be impeded by negativity and Stress Dr A. J. Polya

7. How Can We Influence Keeping Our Minds Sharp? • We need to trigger chemical reaction for change • Physical activity—most important • Mental activity • Social engagement • Then to ensure change is positive and sustainable we need:- • Emotional and Thought control • Using Emotional Intelligence • Techniques to transform thought patterns and restrain strong emotional patterns • Pursue our personal integrity and balance and avoid outsourcing thoughts; • Use relaxation techniques—meditation, visualization, yoga and good nutrition & self-care • All Activities Must Be Novel Challenging And Require Foucs Dr A. J. Polya

8. Use it or lose it • If we don’t use it we will lose it. • can happen throughout our lives. • To capitalize on brain’s potential we need “brain fitness” to extend our minds & benefits • Memory • Decision making & clarity of thought • Feels good improves quality of life • Slows aging and helps repair work Dr A. J. Polya

9. Neurogenesis • Brains cells, or neurons • unlike the body cells that divide and re-grow • can grow new neurons and can strengthening of existing numerous pathways and connections. • Adult brain can expand and change. Dr A. J. Polya

10. Neuroplasticity— one stepfurther • We can we create new brain cells • In ways that change the way the brain functions and it’s structure. • we can direct our brains to be more plastic or malleable. • Neuroplasticity helps learning, memory and recovery or disabilities • We can impact it by our thoughts & feelings • Can be positive or negative • Blind people learn to read Braille • Solidifies impairments deaf get ringing in ears • Our goal is to increase use and be positive Dr A. J. Polya

11. Brain Fitness—How to make it happen • What do we need to do for this to happen? • main triggers are:- • Physical activity—most important • Mental activity • Social engagement Dr A. J. Polya

12. About these Neuroplasticity factors • Always known EXERCISE is good for us • Especially cardio to control blood pressure, cholesterol etc • Also know that smoking and extra weight harder on heart • MENTAL activities are fun, social and engrossing • SOCIAL Activities also beneficial • NOW WE KNOW THESE ARE GOOD FOR BRAIN TOO Dr A. J. Polya

13. Qualitative aspects of growth factors • Must be: • Challenging • Not boring training session. • Novel • New method? • Requires concentration and focus • Provide reward or punishment to keep paying attention Dr A. J. Polya

14. Physical Exercise • Cardio exercise --pumps oxygen to brain cells • Must keep it up for several months & keep working out • Impacts all age groups • Exercise pumps more oxygen & transmits more protein to brain • This triggers greater production of BDNF • Boosts growth of new neurons and their connections • vital to learning, memory, and higher thinking. Dr A. J. Polya

15. Recommended Physicalactivities • Make it fun • Approved amounts— • 30 minutes • 5-6 days per wk • Brisk walking, treadmill, elliptical • Aerobic • 4-5 times per wk at 220 minus age for max rate • Strength • 2x wk 10-15 repetitions • Balance • 2x wk for 30 minutes -exercise ball, balance board Dr A. J. Polya

16. Growth thanks to BDNF Dr A. J. Polya

17. Mental activities • Mental Gymnastics switches for Neuroplasticity • BDNF increase • Must be challenging, novel & focused • Quality approaches include:- • Continual learning –e.g. Languages etc. • Quest for new solutions—bridge etc • Additional challenges—e.g. painting • Ideal to use intense focus & concentration • Relaxation techniques help • But- menace of middle age—with acquired skills! Dr A. J. Polya

18. Memory by Jill Price-woman who could not forget • Need memories to be us • Also need to forget • Otherwise—fear e.g. to approach dogs etc • See perils everywhere • Tend to remember things that fit with who we are now. Dr A. J. Polya

19. Mental Sharpness--Memory • Things that can impact memory • Not clear what hearing • if we do not hear speech accurately and then input is fuzzy so harder to remember and use words • If input unclear response will be unclear • This slows processing time slows • Differentiate noises-foreground & background • Brain can atrophy from neglect • Neuroplasticity produces more “good” chemicals • Boosts more accurate signals • Faster to process Dr A. J. Polya

20. Social Activities • Helps too • Social environment may mirrors our views • We have many groups—families, committee, choirs, bridge groups , sports groups • Is there challenge? Suggested different ways? • Can we exercise our social skills. Dr A. J. Polya

21. Brain Fitness --summary • We can choose to keep our brains energetic— • Must be challenging, novel and attention with focus • Best route via Exercise • Also Intellectual & Social pursuits. • Stress and anxiety can freeze or deplete • Relaxation can facilitate balance of positive change Dr A. J. Polya

22. Next Brain Fitness session • Friday, February 20, 2009 • At Pelican House • 4:00 PM – 5:00 PM • Neuroplasticity in action • Handling uncertainty • Powerful emotions Dr A. J. Polya

23. Brain Fitness:Session two--February 20, 2009by Dr Ann Polya Place of Strong Emotions and Brain Fitness Dr A. J. Polya

24. Are there more connections in Brain or more leaves in the Amazon? Dr A. J. Polya

25. Quiz for Memory and Thinking skills • Name the one sport in which neither the spectators nor the participants know the score until the contest ends. • What famous North American landmark is constantly moving backward? • Only two vegetables can produce for several growing seasons—all others are annuals. What are they? • What fruit has its seeds on the outside? • Name the one vegetable or fruit that is never sold frozen, canned, processed, cooked. • Name 5 things that you can wear on your feet beginning with the letter "S." Dr A. J. Polya

26. Why we want Brain Fitness • Strategies to deflect negative impact on Brain Fitness of high levels Stress, Anxiety etc • So we can continue to benefit from Brain Wellness • Faster processing • More accurate & efficient • Improved memory retention and retrieval • Better focus & attention • Easier to make decisions and problem solve • Slows the normal aging process • This gives us more confidence, motivation and satisfaction Dr A. J. Polya

27. Place of Emotions • Our brains are constantly assessing meaning of events. • Is this good or bad? • Check against our goals. • Help us decide who we trust • Avoid big choices where have strong emotion • Logic will weaken • Brain may freeze • Strong emotions can impede Neuroplasticity Dr A. J. Polya

28. Emotions in our lives • Our brains are the repository for all emotions we have ever felt in our lives • conscious or sub-conscious • Many no longer serve us • Can access them • Emotions can become chronic--stress, fear, love, anxiety • Can impede Brain Fitness • In grips of strong emotion rarely listen to logic Dr A. J. Polya

29. Stress • For safety our brains developed a fight or flight • Modern day threats are real • E.g. arguments with a loved one. • Universal phenomena for short periods • brains and bodies can handle the extra cortisol • Sustained stress e.g. economic downturn • get headaches, pains, feel frazzled, “out-of-control” & run down. • Reactions- our eyes widen fast heart, pressure • Actions may:- • Freeze-- reactive not reflective • Aggressive • Very short term perspective • Deterrent to Neuroplasticity and benefits. Dr A. J. Polya

30. Stressors • Can be sparked by anything that upsets us & sets off bodily response • Economic Recession • Divorce, separation, • Death, Injury, Illness • Legal disputes • Move, • Or When We do Not Respect our Own Morals & Values Dr A. J. Polya

31. How we react to Stress • Stress can make us fall apart • Impacts chemical production of Norephedrine, Dopamine • we go into reactive rather than reflective mode • Without chemical balance • Can behave inappropriately • Pay less attention • Prevent retrieval of long term memories • Unable to think out decisions & problem solve Dr A. J. Polya

32. Influence of High Levels of Stress • Causes • external -economic situation, • internal - high blood pressure, ulcers etc • Can be painful & draining and feels like we are out of control • Reduces production of BDNF – action of Neuroplasticity • Impairs brain functioning (even freeze) • less clear, memory loss, prone to overreact • Lowers immune system Dr A. J. Polya

33. Current Economic Situation • Housing market crash • Herd mentality—have to be in real estate! • Economic decisions driven by emotions too • Presence of dopamine (pleasure seeking) increases up risk taking • So market switch sends brain into survival mode • With uncertainty fear mode is strong • Run-away mode is strong & no pleasure Dr A. J. Polya

34. Personal way to cope with Stress of Recession • Long term stress if cannot control cause • produce more cortisol, • Less BDNF • impacts memory & feel frazzled • Five strategies • Selective • Find alternatives—books, painting • Ways to take care of self Dr A. J. Polya

35. Fear • Often combined with stress. • Triggers:- • unfamiliar situation, or too familiar! • Economic situation --feel threatened & fearful • Includes – • apprehension, anxiety, distress, dread, fright, panic, shock, feel overwhelmed and unable to take decisions. • Reactions • Triggers ‘fight or flight response’ • Focus on short-term. • Heart blood pressure; Freeze or /aggression. • Handling Fear emotions • Exercise and 5 strategies • More awareness –Emotional Intelligence helps. • Review and examine pattern of responding Dr A. J. Polya

36. Anxiety • Anxiety is a natural reaction to a threat. • Can sharpen our attention; • May feel fear in the way we might if a plane loses height because of turbulence. • However, if we worry when there is no real threat then we become prone to anxiety or panic attacks. • What helps? • Exercise—physical or mental • meditation • five strategies • Provide distraction • Replace waiting and worrying by action • Teach different outcome –associate with something more positive • Talk therapy can help Dr A. J. Polya

37. Love • Affects perceptions, memory and reasoning • Can switch off the reasoning part of the brain • Can suspends brain’s judgment & fear centers. • Love truly may blind us to logic • Love linked to related words • adoration, affection, attraction, caring, sympathy, desire, charmed, kindness, tenderness • May have emotion when given something we want or need, or with special experience Dr A. J. Polya

38. Anger • With anger often have related feelings • aggravation, disgust, agitation, contempt, hate, hostility, or scorn. • Frequently there are aggressive thoughts or aggression. • Can be set off by events such as:- • loss of power or status, the theft of something we value, receiving insults or not having our expectations met. • Can hurt—can feel not treated fairly--or I’m right so others are stupid Dr A. J. Polya

39. Five major strategies to control emotions • Avoid the repeated exposure to the situation • Modify circumstances • Switch focus • Reappraise or Re-interpret meanings • Response modulation Dr A. J. Polya

40. Strategy one:—Avoid repeated exposure to the situation • When overwhelmed –must reduce our exposure to thing or person. • Avoid people who are afraid of the same thing- fear and stress can be contagious. • Avoid repetitive reminders of the external dangers • by switching TV channels or other sources --be selective • Avoid temptation by eliminating item from environment • Don’t buy cake or chocolate • If cannot get away try other activities-calming and soothing Dr A. J. Polya

41. Strategy two:--Modify the circumstances--Get perspective. • We can modify situation by bringing in more comfortable elements • Fear of public speaking—get to the room early; • Distance ourselves mentally.  • Imagine the fearful event happened to someone else, • Imagine watching from 35, 000 feet –i.e. observe event in a non-judgmental way. • Label the action or event without use of personal emotional references • Recall events or successes in the past • Find alternate activities –read book, go to cinema, paint, meditate • Look after self- balanced nutrition, rest etc. Dr A. J. Polya

42. Strategy three:—Switch focus • Instead of focusing on large group-focus on wall behind a person; • Identify the emotions we are feeling • label them & consider what provoked them • Be impartial –no good or bad value • Review what we want to achieve and list other ways • Recognize the emotion is our choice- no one forced on us; • So we can change our choice • Reduce emotional vulnerability -balanced nutrition, sleep & no environmental stresses. Dr A. J. Polya

43. Strategy four:–Re-appraise & Re-interpret • Reappraise or reinterpret -in a more upbeat way • Can lessen the impact & reduce mood downers • Where have no control (e.g. economic recession)- focus longer term -where the resilience and opportunities reside. • Use acting skills • Don’t let them see us suffer • Smile when don’t feel like it Dr A. J. Polya

44. Strategy five:-Response modulation-enhance positive • Can train to react differently—military, exams, training • Self talk --emphasize a positive response; • Consider alternate plans of action and options to move forward. • We can visualize the events differently to experience different emotions • Indeed the reaction of the brain is the same whether an event is real or imagined • By changing our thinking and emotional approach we can make adaptations to the outcomes • We can boost our positive approach • By imagining the “best case” outcome in 12 months, • Adapting our self-talk • And planning more pleasant activities now. Dr A. J. Polya

45. Brain Fitness Dr A. J. Polya

46. Summary—Strong Emotions and Brain Fitness • We have emotions--Cannot be rationally expunged • Five strategies • Avoid the repeated exposure to the situation • Modify circumstances • Switch focus • Reappraise or Re-interpret meanings • Response modulation • + Physical & Mental exercise & Socialization • Talk it out-Coaching • Meditation Dr A. J. Polya

47. Find third word associated with both these words • The first pair is PIANO and LOCK. The answer is KEY. -- there are KEYS on a piano and you use a KEY to lock doors • SHIP – CARD • TREE – CAR • SCHOOL – EYE • PILLOW – COURT • RIVER – MONEY • BED – PAPER • ARMY – WATER • TENNIS – NOISE • EGYPTIAN – MOTHER • SMOKER – PLUMBER Dr A. J. Polya

48. Next Brain Fitness session • Friday, April 3, 2009 • At Pelican House • 4:00 PM – 5:00 PM • Meditation and Ways to Promote Brain Fitness Dr A. J. Polya

49. Gender differences • With "flight or fight" –rise in testosterone levels for men and women • With more testosterone levels rise in men- stress hormone-cortisol-goes down • Women deal with stress effectively by more oxytocin hormone • With urgency or emergency more testosterone is produced • Fine for men • Oxytocin takes longer to produce so women feel depleted & exhausted. Dr A. J. Polya

50. Brain Fitness session three Meditation & Brain Fitness April 3, 2009 Dr A. J. Polya