Authors: Majid Fotuhi
Boost Your Brain (50 page)
lungs, 181; problems, 51
lycopene, 86
magnetic resonance angiography (MRA), 69
magnetic resonance imaging (MRI), 3, 5, 19, 23, 28, 65, 66, 68, 72, 99-101, 113, 114, 115, 176, 209, 212, 214, 219, 231, 237, 248, 249, 260, 261
Martek Biosciences, 81
Massachusetts General Hospital, 13
math, 31, 116, 118, 119, 121-24
McEwen, Bruce, 186, 187, 192, 193
McGill University, 184
Meaney, Michael, 184-86
meat, 88
medications, 50-51, 192-93
meditation, 7, 33, 60, 95-104; amount of, 104; brain growth and, 96-101; breathing, 97; changing brain structure, 99-101; at home, 102-3; tips, 147; twelve-week plan, 140-41, 144, 146-47
Mediterranean diet, 76
memory, 3-6, 15, 16, 18, 21, 34, 38, 47, 64, 79, 101, 106, 111-33, 165, 178, 186, 198, 209, 215; in action, 124; alcohol and, 233; Alzheimer’s and, 241-61; brain injury and, 224-27; championships, 121-24; diet and, 80-82; exercise and, 63-73; practice, 119-20; problems, 19-22, 25, 39, 51, 177-78; social interaction and, 120-21; techniques and activities, 111-13, 129-32; tips, 127-29, 149; training, 111-33; twelve-week plan, 138, 141, 144-45, 147.
See also
long-term memory; short-term memory
Memory Cure, The
(Fotuhi), 252
menopause, 52, 142-43, 178
mental health conditions, 53,
54
, 55
metabolic syndrome, 75, 198
metabolism, 15
microglia, 82
MIDAS (Memory Improvement with Docosahexaenoic Acid Study), 80-81
middle-age brain, 19, 22, 142, 193; advantages of, 22; Alzheimer’s and, 241, 245, 255
migraine, 105, 230
mild cognitive impairment (MCI), 242, 250-51
Miller, Michael, 194
mindfulness, 47, 59, 95-110, 164; brain growth and, 95-110; changing brain structure, 99–101; drumming, 106–7; meditation, 95-104; neurofeedback, 104-6; new attitude, 108-9; religion, 107-8; tips, 147; twelve-week plan, 138, 140-41, 144, 146-47; yoga and tai chi, 96, 107
mindfulness-based stress reduction (MBSR), 100
mitochondria, 69, 83, 223
“mixed dementia,” 242, 244, 247, 248
Molaison, Henry Gustav, 21
Montreal Neurological Institute, 22
mood, 47, 101, 164
Morris, John, 259
multi-infarct dementia, 256
multiple sclerosis, 12, 88
muscles, 69
music, 38, 117
Muslims, 107
myelin, 18, 20, 27, 30, 87, 235
myelination, 18, 20, 27
naps, 153
Nature
, 35
Nature Clinical Practice Neurology
, 82
Nature Reviews Neurology
, 25, 26
nerve damage, 235
neurofeedback, 53, 95, 96, 104-6, 232
neurogenesis, 5, 6, 18, 27-28,
29
, 30,
32
, 64-65, 80, 83, 114-15, 179, 186
neurology, 4-5, 254
Neurology
, 76, 211, 216
Neurology Today
, 258
neurons, 3, 5, 15-20, 25-29,
32
, 34, 69, 113, 172; development, 14-20; growth of new, 5, 7, 18, 27-29,
29
, 30,
32
, 64-65, 80, 83, 114-15, 179, 186
neuropathology, 12-14
neuroscience, 4-5, 20-23
New England Journal of Medicine
, 84, 257
new skills, learning, 26, 119, 132, 149
New York Times
, 16
New York University School of Medicine, 202
no, saying, 157
Nobel Prize, 40
noise, 188-89
non-rapid eye movement (NREM), 172
norepinephrine, 189
Northern Manhattan Study, 72
numbness, 53, 214, 216
Nun Study, 246
nuts, 76, 85, 87, 91
obesity, 7, 20, 25, 49, 51-52, 75, 78, 168,
169,
179, 191, 197-208, 210, 216, 217; brain shrinkage and, 197-208; cholesterol and, 203-4; diabetes and, 198-99, 202, 207; sleep apnea and, 174, 180, 207; treatment, 206-8
obstructive sleep apnea (OSA), 25, 48, 50, 142, 143, 150-51, 168,
169,
173-77, 179-81, 195, 199, 207, 209, 217, 244; brain damage and, 173-77; reversing damage of, 180-81
occipital lobes, 15
OCD, 32
old-age brain, 19, 20, 65–66, 88, 116-19, 143, 193, 254; Alzheimer’s and, 241-61; exercise and, 65-66, 68; stress and, 193; technology and, 127.
See also
dementia
omega-3s, 76, 77, 78-82, 91, 231
Oregon Brain Aging Study, 76
oxidation, 82
oxygen, 5, 8, 30, 43, 64, 66; flow to brain, 5, 30, 40, 69, 113, 199-200, 210, 250; OSA restriction of, 173-77
Oz, Mehmet, 129-30, 192
pain, chronic, 178, 179, 195
paralysis, 212–13, 216
parenthood, 36, 37, 38
parietal lobes, 15, 26, 31, 68, 98, 101, 116
Parkinson’s disease, 12, 242
pecans, 85, 91
Penfield, Wilder, 22
perception, 15
Percocet, 51
pistachios, 85, 91
Pittsburg compound B (PiB), 248-49
planning ahead, 157
positron-emission tomography (PET), 23, 113, 190, 248-49
post-traumatic stress disorder (PTSD), 192
practice, 119-20
prayer, 107-8
prefrontal cortex, 186-87, 190, 205-7, 219, 235, 236
Price, Donald, 257
Price, Jill,
The Woman Who Can’t Forget
, 127
priorities, setting, 57
problem solving, 4, 6-7
processed foods, 77
progesterone, 231
prostate, 52
Purdue University, 225
puzzles, 6, 117, 132
Pythagoras, 253–4
quantitative EEG.
See
brain mapping
quercetin, 83
rapid eye movement (REM), 172, 173
reading, 117
religion, 107-8
restless leg syndrome, 178
reservatrol, 85-86
Roizen, Michael, 191-92
safety, brain, 46, 164
Sahin, Eylem, 95, 96, 97, 102, 108
Salk Institute for Biological Studies, 27–28
salt, 77
saturated fats, 77-78
Scarmeas, Nikolaos, 76
schizophrenia, 88
sedentary lifestyle, 19, 46, 49, 72, 217
serotonin, 189
sexual dysfunction, 52
shear injury, 222-23
short-term memory, 5, 6, 19, 64, 71, 80
skiing, 227, 229
skull, 23, 199–200; injury, 219-32
sleep, 46, 143, 150-51, 171-82; brain shrinkage and, 171-82; “catching up” on, 182; deprivation, 177-81; diet and, 179; disorders, 7, 20, 25, 31, 36, 48, 49, 50, 52, 105, 142, 143, 150-53, 168,
169,
171-83, 191, 195, 199, 207, 209, 217, 244; position, 151; quality, 46, 98, 143, 150-51, 163, 178; quantity, 46, 163, 173; reversing damage of sleep disorders, 180-81; tips, 151, 153; twelve-week plan, 150-53; understanding, 172-73
sleep apnea.
See
obstructive sleep apnea (OSA)
smell, sense of, 124
smoking, 49, 51, 151, 159, 174, 216, 236; damage to brain, 236
snacks, 87
snoring, 50, 150, 173-77, 180
Snyder, Solomon, 257
social interaction, 47, 119, 120-21, 143, 149, 164; memory and, 120-21
Spain, 106, 236
speech, slurred, 214, 216
spinach, 82, 86, 88, 91
spinal cord, 16
sports injuries, 225-29
statins, 204
stress, 7, 20, 36, 52, 97-98, 108, 120, 143, 155-57, 178, 183-95, 200, 230; aging and, 193; brain shrinkage and, 183-95; causes and goals, 155-57; depression and, 189–91; excess, 185-87; good, 184; laughter and, 193-94; meditation for, 97-104; PTSD, 192; reduction tips, 157; reversing effects of, 191-93; twelve-week plan, 154-57; unseen, 187-89
stroke, 7, 29, 32, 39, 49, 51, 71-72, 77, 79, 87, 158-59, 168,
169,
171, 179, 193, 203, 209-18, 234; brain highways damaged by, 214-16; brain shrinkage and, 209-18; dementia and, 211, 213, 244, 245, 247, 248, 256; exercise and, 71-72; fighting, 217-18; hemorrhagic, 212; hypertension and, 209-12, 216, 217; ischemic, 212, 213, 215, 216; obesity and, 198, 202, 207; risks, 216-17; signs of, 213-14; silent, 207, 209, 213, 244; sleep apnea and, 175, 180, 209, 217; TIAs, 216; tips, 159
sudoku, 132
sugar, 77-78
suicide, 189
survival, 125
Sweden, 80, 188
sympathetic nervous system, 178
synapses, 3, 5, 6, 14, 18, 25, 26, 34, 113, 119, 250, 260; adding, 26,
29
, 30,
33
, 223
synaptic cleft, 14
synaptic degeneration, 186
synaptogenesis, 26,
29
, 30,
33
, 223
systemic illnesses, 25
tai chi, 96, 107
tau tangles, 243-52, 256-59
tea, 75, 83, 86, 91
technology, 22-23, 126, 127, 149, 153; digital, 126; future of, 259-61; older brain and, 127; scanning, 22-23
temporal lobes, 15, 68, 101, 116, 200, 215
testosterone, 44, 45, 144–43
theta waves, 31, 33, 105, 175, 191
Thomas, Owen, 227
thought, 15, 18
thyroid problems, 43, 51
thyroid-stimulating hormone (TSH), 43, 45
tomatoes, 86, 87, 91
touch, sense of, 15
tPA, 213
track, choosing your, 58–60
Track 1, 59, 60; diet, 92; exercise, 72; memory, 132; mindfulness, 109; twelve-week plan, 139-62
Track 2, 59, 60; diet, 92; exercise, 72-73; memory, 132-33; mindfulness, 110; twelve-week plan, 139-62
Track 3, 59, 60; diet, 92-93; exercise, 73; memory, 133; mindfulness, 110; twelve-week plan, 139-62
transient ischemic attacks (TIAs), 216
trans fats, 77
traumatic brain injury (TBI), 12, 20-22, 39, 49, 168,
169,
219-32, 242; brain shrinkage and, 219-32; definition of, 220-22; dementia and, 225-26; effects of, 224-27; phases of, 222-24; prevention of, 228-29; recovery, 229-32; sports and, 225-29; symptoms, 221-22, 229-30
triglycerides, 203
turmeric, 84-85
twelve-week plan, 39-60, 125, 137-65; age and, 142-43; attitude, 138, 157; body scan, 53-55,
54
; brain-body connection and, 49-55; brain fitness assessment, 41-42; brain fitness calculator, 45-48; choosing your track, 58-60; cognitive stimulation, 138, 141, 144-45, 147; creation of, 39-60; DHA, 138, 140, 142, 143, 144, 146; diet, 137-38, 139-40, 144, 145, 146; exercise, 137, 139, 142, 143, 144, 146; goals, 40-41; health conditions and, 49-53,
54
, 55; know your numbers, 43-45; mental health conditions and, 53,
54
, 55; mindfulness, 138, 140-41, 144, 146-47; questions for doctor, 56; setting priorities, 57; sleep, 150-53; stress, 154-57; warning card, 48-49; week one, 138-41; week two, 144-45; week three, 146-48; week four, 148-50; week five, 150-51; week six, 152-53; week seven, 154; week eight, 154-57; week nine, 158-59; week ten, 160; week eleven, 161; week twelve, 162
type A personality, 209, 217
USA Memory Championship, 121-24
University College London, 115
University of Alabama, 179
University of California, Berkeley, 179
University of California, Davis, 211
University of California, Los Angeles, 68
University of California, San Diego, 21, 176
University of Cincinnati, 236
University of Edinburgh, 35
University of Illinois, 68, 224
University of Maryland, 194
University of Massachusetts, 100
University of Pennsylvania, 98
University of Pittsburgh, 65, 80, 200
University of South Florida, 86
University of Wisconsin-Madison, 99
urinary frequency, 52
Valium, 50
vascular dementia, 193, 213, 246
vegetables and fruits, 76, 82-88, 91
vision, 15, 50; loss, 50, 202, 212, 214, 224, 235
vitamins, 20, 43-46, 75, 77, 86-89, 91, 143, 163, 235.
See also specific vitamins
warning card, 48-49
water, 145
weight, 44, 46, 51-52, 78, 163; excess, 7, 20, 25, 49, 51-52, 197-208; loss, 51-52, 151, 180, 206-8.
See also
obesity
weight-to-height ratio, 44-46
Wernicke-Korsakoff syndrome, 235
White, Lon, 258, 259
Whitehouse, Peter, 258
Willis, Thomas, 254
wine, 90
Witte, Veronica, 82
work, 36, 37, 38
Yaffe, Kristine, 203, 204, 251
Yamada, Masahito, 85
yoga, 96, 100, 107
young brain, 14-19, 80, 142, 173, 181, 189, 193, 202; development of, 14-19; exercise and, 66-67; injury, 224, 228-29; obesity and, 202; sleep apnea and, 181
zinc, 93
MAJID FOTUHI, M.D., Ph.D.
, is an internationally recognized neurologist and author of two previous books and numerous scientific articles about brain health. Based on his more than twenty-five years of clinical, research, and teaching experience at Johns Hopkins and Harvard Medical School, Dr. Fotuhi has created the Brain Center (www.thebraincenter.net) and serves as its chief medical officer. He is the recipient of the distinguished teaching award from the American Academy of Neurology and has appeared on CNN, ABC, Discovery Channel, and
The Dr. Oz Show
. His television series,
Fight Alzheimer’s Early
, has aired on PBS stations across the country. He lives with his wife and two young daughters in Baltimore, Maryland.
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