Maintaining a Healthy Brain, Brain Games, and What Really Works for Improving Brain Performance as We Age

What Works?Improving brain performance as we ageJanan Al-Awar Smither, Ph.D.Department of PsychologyUCF

Presentation OutlineHow is the brain organizedWhat happens to an aging brainMaintaining a healthy brain and improving brain performance Final thoughtsThe brain is a physical organ that is made up of neurons

3Understanding the Brain

Understanding the BrainWe study the brain using neuroimaging techniques

Two basic techniques:Structural neuroimagingFunctional neuroimagingStructural neuroimaging: which give us very detailed images of the brain. X-rays, CT scans, and MRIsFunctional neuroimaging which give us an indication of brain activity. SPECT, PET, fMRI and NIRSI

5Age Related ChangesBasic Changes in Neurons

Number of neurons declinesNumber and size of dendrites decreasesTangles develop in axon fibersIncreases in deposits of proteinsNumber of synapses decreases

These changes affect the transfer of information within and between neurons.6Age related changesBasic changes in neurotrasmitters

Dopamine levels decline.

Serotonin and acetylcholine levels also decline.

7Age Related changesBasic changes in brain structure

Declining health of the brains white matterSubstantial thinning and shrinkage in volume and density also takes place

Overall Effects of Age Related Changes in Healthy Older Adults

8Age Related changesCan older adults compensate for the changes?

Unilateral vs. Bilateral activityNeuroplasticityNeural stem cells

9maintaining a healthy brainBrain Fitness

Pillars of a healthy lifestyleA Healthy DietMental StimulationAerobic ExerciseSocial engagement

10maintaining a healthy brainHealthy Diet

Is there a meal plan that would help stave off cognitive decline?

MIND DietThe Mediterranean-DASH Intervention for Neurodegenerative Delay

Eating foods that are good for you heart is a great way to benefit your brainAll cardiovascular functions affect circulationGood circulation is essential for optimal brain functions11Brain healty foodsThe 10 brain-healthy food groups are:

Green leafy vegetablesOther vegetablesNutsBerriesBeansWhole grainsFishPoultryOlive oilWine

Unhealthy FoodsThe five unhealthy groups are:

Red meatsButter and stick margarineCheesePastries and sweetsFried or fast foodThe mind diet IncludesEvery DayWhole grains (3 or more servings)Leafy greens (1 serving)Other veggies (1 or more servings)Glass of wine (red preferably)Most DaysNuts (like almonds and walnuts)Olive oil (as main cooking oil)

Every Other DayBeansTwice a week or moreBlueberries or StrawberriesPoultryAt least once a weekFish

Limit these foodsButter (fewer than one tablespoon per day)Fast food and fried food (less than one serving per week)Full-fat cheese (less than one serving per week)Red meat (less than four times per week)Pastries and sweets (less than five servings per week)Maintaining a Healthy BrianMental Stimulation

Cognitive Interventions

Brain Games The numbers are staggering 16SCIENTIFIC INTERVENTIONSReview of Randomized Control and Clinical Studies

Meta Analysis of Vidoe Game Training

UFOV Training

The ACTIVE Clinical Trialsmemory training, reasoning training, speed-of-processing training, or a no-contact control group.

On-line Brain GamesCommercialization of brian training

Assumptions of online brain games

https://www.youtube.com/watch?v=4nUdptV0OTM

Do improvements in real-life activities occur?

https://www.youtube.com/watch?v=BCIwbi2Torg

exercisePhysical effects of exerciseIncreases heart rateAids bodily release of hormonesBlood washes away metabolic wastesStimulates brain plasticityIncreases growth factors in the brain

exerciseThe Golden Duo

How to choose the right exercise programSocial EngagementSocial engagement appears to be associated with

resilience physical health Longevity, andhappiness,

But what about cognitive benefits?

Final ThoughtsStart out with a healthy dietCross Train your BrainRemain Socially EngagedTry New Things OftenRemember that its never too late to startStick to whatever you stick to