Boost Your Brain (49 page)

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Authors: Majid Fotuhi

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Ambien, 50

amitriptyline, 51

amygdala, 15, 98, 187

amyloid plaques, 80, 85, 200, 243-52, 254, 256-59

anemia, 44, 178, 195, 216

angiogenesis, 5, 6, 27,
29
,
32
, 33, 69

ankle edema, 52

anorexia nervosa, 201

antidepressants, 51, 192-93, 195

antioxidants, 82, 83, 86, 91

anxiety, 31, 32, 36, 50, 53, 105,
169,
187, 189, 192, 230

APOE
4 mutation, 259

apples, 83, 87, 91

Aristotle, 254

associations, making, 129

asthma, 51

atherosclerosis, 203

atrial fibrillation, 212, 216

attention, 4, 15, 98–99, 142, 178, 191; paying, 98–99

attitude, 47, 164; new, 108-9, 157; twelve-week plan, 138, 157

Australia, 70

autism, 32

autopsy, brain, 12-14, 226, 254

axons, 14, 18, 27, 30

back pain, 52

Bailes, Julian, 231

balance, 17; loss of, 214, 216, 224, 225, 230, 233, 235

bariatric surgery, 206–8

beets, 83, 91

belly fat, 201-2

beta waves, 31, 33, 96, 98, 105, 178, 191

bicycling, 119-20, 227

bladder problems, 52

blindness, 116, 199

blood levels, 43-44

blood pressure, 7, 43, 45, 46, 98, 163, 172; high, 25, 43, 48, 51, 75, 77, 78, 142, 143, 158, 159, 168–69,
179, 193, 197, 199, 207, 210-12, 216, 244

blood sugar, 77, 78, 198, 199

blood thinners, 81, 89

blood vessels, 5, 25, 27,
32
, 64, 77, 98, 158, 159, 171, 177, 203, 250; adding, 27,
29
,
33
, 33, 69; stroke and, 209-18

blueberries, 82, 83-84, 91

board games, 117

body mass index (BMI), 198, 201, 217, 244

body scan, 53-54,
54

bones, 88

Boston University, 201, 227

Bowman, Gene, 76

brain, 3-9, 79; autopsy, 12-14, 226, 254; -body connection, 49-56; boosters, 61-133; development of, 14-20; health conditions affecting the, 49-53; healthy activity, 31-33; highways, 5, 17,
17
, 18-19, 26-27,
29
, 30, 101, 168, 171, 200-2, 214-16; plasticity, 5, 105, 207, 232; shrinkage, 3-5, 19-20, 25-26, 65–66, 168-98,
169
, 171–252; size matters, 5-6; studying the, 20-23.
See also specific parts of the brain

brain boosters, 61-133; cognitive stimulation, 111-33; diet, 75-93; exercise, 63-73; meditation, 95-110

brain-derived neurotrophic factor (BDNF), 5, 8, 28, 30-31,
32,
33
, 40, 75, 78, 80, 83, 84, 85, 86, 88, 113, 175, 181, 186, 190, 199, 250; exercise and, 64, 65–66, 67, 68; meditation and, 97-98

brain fitness assessment, 41-42

brain fog, 19, 52, 142, 173

brain growth, 4, 5-9, 25-38, 113-14; adding blood vessels, 27,
29
,
33
, 33, 69; adding highways, 26-27,
29
,
33
; before and after boosting efforts,
32
,
33
; boosters, 61-133; Core Four, 26-29,
29
, 30; diet and, 75-93; exercise and, 63-73; fueling, 29-33; memory training and, 111-33; mindfulness and, 95-110; neurofeedback, 104-6; neurogenesis, 5, 6, 18, 27-29,
29
, 30,
32
, 64-65, 80, 83, 114-16, 179, 186; synaptogenesis, 26,
29
, 30,
33
, 223; twelve-week plan, 39-60, 125, 137-65

brain mapping, 31-33

Brain Meter, 57-58,
58,
71, 90, 109, 125, 181, 191, 215, 226, 237, 247

brain reserve, 5, 34-38, 75, 118, 225, 260; in action, 36-38

BrainScope, 224

brain waves, 5, 7, 8, 30, 31-33, 70, 97-98, 172, 175, 178, 191; exercise and, 70; frequencies, 31; harmonious regulation of, 5, 31, 70; meditation and, 96-98; neurofeedback and, 104-6; types of, 31.
See also
alpha waves; beta waves; delta waves; theta waves

breathing, 172; exercises, 97, 102–3; sleep apnea and, 173-77

B12, vitamin, 20, 43-44, 45, 46, 86, 87-88, 91, 143, 163, 195, 235

C, vitamin, 86, 89, 91

caffeine, 84, 178

calming the brain, 95-110

cancer, 28, 80, 85

capillaries, 69

carbohydrates, 145

card games, 119, 131, 132, 147

cardiovascular problems, 50, 51, 69, 77, 98

Carlson, Michelle, 117-18, 120

carpentry, 119, 132

Castronovo, Vincenza, 176, 177

cataracts, 50

cerebellum, 17, 18, 101, 116, 210, 210, 233, 234

cerebrospinal fluid (CSF), 248

childbirth, 12

children.
See
young brain

cholecystokinin (CCK), 205

cholesterol, 7, 43, 45, 46, 76, 203-4; HDL, 43, 45, 46, 69, 77, 90, 163, 203-4; high, 52, 75, 78, 142, 143, 199, 203-4, 210, 216, 217, 244; LDL, 43, 45, 46, 77, 163, 203-4; obesity and, 203-5

chronic obstructive pulmonary disease (COPD), 51

chronic traumatic encephalopathy (CTE), 226-27

cingulate gyrus, 237

clarity, 4, 6, 34, 191

cocoa, 84

coconut oil, 89

coffee, 84, 145

CogniCity, 17,
17
, 18-19, 30, 168, 172, 197, 214, 234; crumbling, 200-2

cognitive stimulation, 16, 60, 95, 108, 111-33, 165; tips, 127-32, 149; twelve-week plan, 138, 141, 144-45, 147

Columbia University, 76

coma, 32

computers, 50, 104, 105, 251

concussion, 104, 105, 219-32

consciousness, loss of, 224-26

continuous positive airway pressure (CPAP), 151, 180

coordination, 17

Core Four, 26-29,
29
, 30

Cornell University, 188

cortex, 14-15, 19, 25, 28, 34, 40, 67-68, 75, 88, 98, 100, 113, 114, 118, 125, 179, 186, 205, 212, 235, 256; exercise and, 67-68; memory and, 111-33

cortisol, 33, 97, 120, 173, 178, 179, 185, 186, 189, 193, 200

C-reactive protein (CRP), 44, 45

creativity, 4, 6-7, 34, 191

crossword puzzles, 117, 132

curcumin, 84-85

curiosity, 47, 138, 149, 165

D, vitamin, 44, 45, 46, 52-53, 86, 88, 91, 163

dairy products, 88, 91

dancing, 117, 132

Davidson, Richard, 99, 104

Debette, Stephanie, 201

DeCarli, Charles, 211-12, 215

decision making, 6, 15, 36, 186, 225

Dellis, Nelson, 121-24

delta waves, 31

dementia, 7, 12-14, 19, 25, 39, 40, 51, 65, 68, 76, 80, 82, 85, 87, 88, 116-17, 122, 168, 178, 193, 200, 204, 211, 241-61; alcohol and, 234–236; brain injury and, 225-26; diagnosis of Alzheimer’s, 245-49; obesity and, 200-2, 205, 208; stroke and, 211, 213, 244, 245, 247, 248, 256; terminology, 242-43, 258-59; vascular, 193, 213, 246.
See also
Alzheimer’s disease

dendrites, 14, 18, 223

Denmark, 199

dental problems, 51

depression, 32, 49, 52, 53, 80,
169,
176, 178, 179, 183, 189-95, 207, 244; brain shrinkage and, 189-91

DHA, 47, 75, 77, 78-82, 91, 164, 231, 235; sources and supplements, 81; twelve-week plan, 138, 140, 142, 143, 144, 146

diabetes, 25, 44, 48, 51, 53, 75, 78, 80, 85, 142, 143, 158, 159, 168, 209, 216, 217, 244, 245; obesity and, 197, 198-99, 202, 207

diet, 7, 19, 47, 49, 52, 60, 75-93, 153, 195, 217, 231; alcohol and, 90; brain growth and, 75-93; DHA and, 78-82; excess weight and, 197-1980; flavonoids and, 82-86; food quality, 47, 137, 164; food quantity, 47, 138, 164; list of brain-boosting foods, 91; poor, 49, 217, 235; sleep and, 179; supplements, 81; tips, 145; twelve-week plan, 137-38, 139-40, 144, 145, 146; vitamins and, 86-89

diffusion tensor imaging (DTI), 101

digital technology, 126

distractions, limiting, 149

disuse atrophy, 16

DNA, 35

doctor, 56; questions for, 56

dopamine, 70

drumming, 106-7

E, vitamin, 86, 89, 91

ears, ringing in, 224

edema, 52

effort, making an, 129

EGCG, 86

Einstein, Albert, 34

elderly.
See
old-age brain

electroencephalography (EEG), 23, 31, 70, 95, 99, 104-6, 191, 215, 219, 224, 231, 260; biofeedback, 104-6, 232

emotion, 99, 125, 142, 143; memory and, 128

Emsellem, Helene, 173, 181

endorphins, 70, 120

engagement, power of, 120-21

EPA, 80

epigenetics, 38

epilepsy, 21, 22, 32, 105

Erickson, Kirk, 65-67

Evans, Gary, 188

excitotoxicity, 223

exercise, 7, 27, 29, 37, 52, 59, 60, 63-73, 76, 119, 143, 153, 195, 207, 250; brain growth and, 64-65, 66-73; cortex and, 67-69; fit-brain workout, 63-73; high-intensity, 70-71; hippocampus and, 64-67,
67
; tips, 140; twelve-week plan, 137, 139, 142, 143, 144, 146

experience, 22

Experience Corps, 117-19, 120

eyes, 15, 17, 78, 80, 214.
See also
vision

fasting blood glucose, 44, 45

FDDNP, 249, 261

FDG, 248

ferritin, 44, 45

fiber, 76, 91

fiber bundles,
32
, 113, 222

fight-or-flight response, 15, 178, 184, 185, 187

Finland, 86, 205

fish and shellfish, 80, 81, 88, 91

fish oil, 79-82

Fitbit, 63

fit-brain workout, 63-73

flavonoids, 75, 82-86

Florbetapir, 249

Foer, Joshua,
Moonwalking with Einstein
, 123

folate, 87-88, 91, 235

food.
See
diet;
specific foods

food pyramid, 79

football, 225-27

Fotuhi Brain Fitness Score, 45-48, 137, 163-65

Framingham Heart Study, 201, 212

free radicals, 82

frontal lobes, 6, 15, 21, 26, 31, 32, 53, 68, 70, 98, 116, 179, 180, 187, 200, 215, 225, 235, 236, 251

functional magnetic resonance (fMRI), 23, 99, 118, 176, 179, 180

future of brain health, 259-61

Gage, Fred, 27-28, 64-65

Gage, Phineas, 21

Galen, 254

Gardner, John, 117

genetics, 35, 38, 173; Alzheimer’s and, 259, 260

Germany, 70, 106, 114, 188, 237

ginkgo biloba, 89

glaucoma, 50

glutamate, 223

gluten, 52

glycemic index, 78

goals, 40-41

golf, 116, 228

grapes, red, 85-86, 91

Great Britain, 106, 257

green tea, 75, 83, 86

grouping items, 128

gum disease, 51

habits, lifetime, 142

Hachinski, Vladimir, 258

Harvard Medical School, 5, 11-12, 25, 99

headaches, 52, 224, 230

head trauma.
See
traumatic brain injury

health conditions, 49-53,
54
, 55

hearing, 15, 49-50; loss, 49-50

heart, 27, 69, 79, 80, 159, 194

heart disease, 7, 20, 49, 51, 52, 69, 77, 79, 85, 87, 89, 143, 158, 159, 175, 193, 198, 203, 213, 216

heart rate, 98, 172

helmets, 229, 231

hemoglobin A1c (HgA1c), 45, 46

highways, brain, 5, 17,
17
, 18-19, 26-27, 30, 101, 168, 171, 200-2, 214-16; bolstering, 26-27,
29
,
33

hippocampus, 5, 6, 15-21, 26, 28, 31,
32
, 40, 64-67, 69, 75, 82, 83, 87-88, 98, 101, 171, 177, 179, 181, 186, 189, 190, 192, 201, 223-24, 243, 244, 249, 256; exercise and, 64-66, 66-67; growth, 64-65, 66-67, 111-33; importance of, 16

Hippocrates, 254

homocysteine, 87-88

hormones, 15, 77, 97, 178, 186, 188, 205, 230.
See also specific hormones

hypertension, 25, 43, 48, 75, 77, 78, 142, 143, 158, 159, 168, 179, 193, 244; obesity and, 197, 199, 207; risk factors, 211; stroke and, 209, 210-12, 216, 217

hyperthyroidism, 51

hypothalamus, 15

hypothyroidism, 51

images, memorable, 128, 129

immune system, 98

India, 85

inflammation, 29, 51, 75, 80, 82, 85, 87, 89, 98, 179, 203, 222

insomnia, 7, 20, 25, 31, 36, 49, 50, 105, 152-53,
169,
171, 172, 177-79, 180, 181, 191

insulin, 77, 89, 198, 199, 205, 207

intelligence, 34-35

iron, 44, 91, 178

Johns Hopkins University, 5, 11, 25, 117, 193, 213, 245, 251, 257