Brain anatomy 101, review Why do we forget names? How can we improve our memory?

1. Brain CoachingLecture #5BOOST YOUR MEMORYMajid Fotuhi, MD PhDMedical Director: NeuroGrow Brain Fitness CenterAffiliate Staff: Johns Hopkins Medicine

2. Brain anatomy 101, review Why do we forget names? How can we improve our memory? How do we get our clients to boost their memory – and their confidence for their brain function? Objectives

3. Cortex Hippocampus Short-term: HippocampusLong-term: Cortex

4. Cortex in different lobes

5. Your Brain At Work: “Set the Table”

6. Hippocampus

7. Hippocampus

8. Hippocampus Hippocampus, Cortex, and Amygdala

9. Hippocampus, Aging, and Alzheimer’s

10. Memory Lapses vs Alzheimer’s Disease Memory Lapses Age-Associated Memory Impairment MCI Alzheimer’s

11. Preventing Alzheimer’s? Memory Loss Prevention MCI Cognition Dementia - Alzheimer Age

12. Memory Loss, MCI, and Dementia (Alzheimer’s Disease)

13. Causes of Atrophy in Cortex & Hippocampus Obesity Smoking Diabetes Insomnia Sleep Apnea Stress Depression Concussion Alzheimer’s

14. Stroke Obesity SleepApnea Depression Anxiety Insomnia Alcohol TBI Interconnected network of problems

15. Memory Loss Today; Brain Aging Tomorrow

16. Brain anatomy 101, review Why do we forget names? How can we improve our memory? How do we get our clients to boost their memory – and their confidence for their brain function? Objectives

17. Is it Alzheimer’s Disease?

18. Hypertension Diabetes Alcoholism Depression Heart failure Obesity High cholesterol Head trauma Aging Poor sleep Too much work Too much information Too much stress High expectations Fatigue Poor attention Poor diet “Can’t do it” mentality Why do we forget names?

19. Brain anatomy 101, review Why do we forget names? How can we improve our memory? How do we get our clients to boost their memory – and their confidence for their brain function? Objectives

20. Good News • You CAN improve your memory - within hours • You CAN memorize a list of 20-60 items easily • You CAN reverse the effects of aging on the brain • YouCAN experience an increase in the size of your hippocampus within weeks to months

21. Practice Makes Cortex

22. Hippocampus grows bigger with memorization, and the growth continues even after the studying period Draganski et al. J Neurosci 2006; 26:6314–7

23. Cortex also grows bigger with memorization, but not beyond the three-month studying period Draganski et al. J Neurosci 2006; 26:6314–7

24. Learning a new language increases the volume of hippocampus and parts of cortex involved for speaking the language Martensson, Johan; Neuroimage 2012

25. Learning to juggle balls increases the volume of cortical areas involved in visual perception and coordination in three months Draganski, Nature 2004

26. Learning to play golf can increase the areas of cortex that are involved in hand-eye coordination and visual perception Bezzola, Landina 2009

27. Brain anatomy 101, review Why do we forget names? How can we improve our memory? How do we get our clients to boost their memory – and their confidence for their brain function? Objectives

28. Education: Brain-Mind-Body Connection Heart & Body Brain & Mind

29. Making it fun and engaging, not tedious and boring • Ask clients what they enjoy doing, build on their hobbies • Emphasize cross-training their body-mind; suggest cognitive exercises that require body movements, walking, or physically engaging (dancing, walking tour, Tai Chi, etc) • Be open to change from one activity to another, until they find something they love and get excited about • Let them know these exercises can build “brain muscles” that will help them both in the short-term and in the long-term • Give daily exercises to be done at home; we need them to do brain work-out every day (in one way or another)

30. Part I: • Memory training to memorize long lists • Imagination – Palace technique • Memory training for names • Remember me booklet • Party II: • Computer based training • Captain’s Log – similar to Lumosity • Training strengthens and improves: • Memory • Attention • Verbal Fluency • Problem Solving Skills • Processing speed • CONFIDENCE Cognitive Therapy

31. Let’s memorize this list: Beach Sunrise Carpet Airplane Vacation Diamond Astronaut Motorcycle Groundhog Tunnel • Book • Magazine • TV • Water • Cat • Dog • Flower • Purple • Mango • Pencil

32. Track 1: Cognitive coach potato Week I: Practice memorize 8 random words, 3 days/week Week II: Increase to 12 random words, 3 days/w Week III: 20 random words, 3 days/week Consider trying sudoku, crossword puzzles, or playing cards with friends Cook according to a new recipe Track 2 Track 3 Finding the right track, building on it

33. Track 1: Cognitive coach potato Track 2: Some cognitive stimulation Week I: Practice memorizing 20 random words/day, 4 d/week Week II: Practice memorizing 4 new names/day, 4 d/week Week III: 5 new names/day, 5 d/week Try dancing, volunteering, or carpentry Track 3 Finding the right track, building on it

34. Track 1: Cognitive coach potato Track 2: Some cognitive stimulation Track 3: A lot of experience Week I: Memorize 36 items/d and 10 names/day, 3 days/week Week II: Consider taking classes for learning a new language, wine tasting, or photography Week III: Learn to memorize a deck of cards Consider memorizing names of all states (or countries) and their capitals Consider starting a non-profit organization Finding the right track, building on it

35. Thank You!