SEMESTER SUMMARY

ATTENTION

Attention

• A good attentional system must:

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• Quickly identify and focus on the most important item in a complex environment (filter).
• Sustain attention while monitoring related information and ignoring other stimuli.
• Access non-active memories that may be relevant to the current focus.
• Shift attention quickly when new information arrives.

Attention

Attention requires a conscious selection of focus.

�In doing so, we must:

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1. extract what is important

2. and then focus on it, while we ignore other stimuli.

Attention

When you pay attention, researchers found that groups of neurons fire at once, organized in the inferior frontal junction of the brain. These groups of neurons allow important information to be “heard” over the “noise” of all other sensory input (Lightman, 2014).

BRAIN SPEED

Brain Speed

Brain Speed

Brain Speed

Brain Speed

MEMORY

Memory

Memory

Memory

Memory

Memory

Memory

Memory

PEOPLE SKILLS

Interpersonal

Skills

typical characteristics of individuals who possess effective people skills:

• They understand themselves and how their behavior impacts others
• They control their responses; they try to be less impulsive and to think before acting
• They have a sincere desire to assist others in their pursuit of goals
• They are able to tune in to the feelings and needs of others, and treat people accordingly
• They work at managing relationships, building networks, and finding common ground in order to minimize conflict and maximize rapport
• They are consistently approachable
• They create an environment of trust

INTELLIGENCE

Intelligence

• Although we are born with a level of intelligence, our BrainHQ program and other research has shown that we can improve our own intelligence by taking part in certain activities.

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How to influence Intelligence?

• Nutrition
• Exercise
• Meditation
• Lifelong learning

NAVIGATION

NAVIGATION

The hippocampus is a key area of the brain for navigating our spatial environment

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NAVIGATION

• Researchers have found that people who used spatial navigation (discussed above--allocentric and egocentric) have increased activity in the hippocampus compared with those who ran on “auto-pilot”.

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• Spatial navigators also had a higher volume of grey matter and also scored higher on standardized cognition tests than the other group.

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Introduction to the Brain

Introduction to the Brain

Introduction to the Brain

Introduction to the Brain

Introduction to the Brain

Introduction to the Brain

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Neurotransmitters

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Neurotransmitters

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Neurotransmitters

When an action potential nears the synaptic knob, an impulse is generated, resulting in the release of chemical neurotransmitters from the vesicles into the synaptic gap.

Neurotransmitters

• We have seen that neurotransmitters and neuromodulators affect cognition, memory, mood, and many other things in the body and brain.

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• They can contribute to the plasticity of the brain, but problems with brain chemicals may also manifest as mental disorders.

Brain Plasticity

Brain plasticity, also called neuroplasticity, is the brain’s ability to change throughout life

At any age!!!!!

It means that the brain is not static, and that it responds to its environment and can be shaped by our experiences

It means that by changing the input the brain receives, it can change the organization of the brain.

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Knowing this helps us understand that maintaining a healthy and highly functional brain is a consequence of how we use it.

Brain Plasticity

• Brain plasticity refers to these changes in neural pathways and synapses due to changes we make in our behavior, environment, thinking, and emotions.

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• The brain can also change with injury or disease.

Brain Plasticity

• Posit Science notes four factors that may contribute to negative plasticity. They are:
• Brain disuse: Most of us have heard the term, “Use it or lose it.” When we live a sedentary lifestyle and don’t exercise our brains, we can lose brain volume. This is negative plasticity.
• Noisy processing: This means that the input of what we hear, see, smell, taste, and feel degrades as our peripheral sensory organs don’t function as well as they used to. This is negative plasticity.
• Weakened neuromodulatory control: We tend to produce fewer brain chemicals (neurotransmitters and neuromodulators) as we age due to disuse and noisy processing. This is negative plasticity.
• Negative learning: This is when we adapt a behavior to make up for the above three factors. For instance, if you forget how to do a simple math calculation and use a calculator instead of practicing the forgotten skill. This encourages negative plasticity.

Good Nutrition

• Healthy food provides the body and brain what they need to thrive
• Eat a variety and balance of foods, focusing on vegetables, fruits, protein, dairy,

grains, and healthy oils

• Try to eat fresh, unprocessed foods for best nutritional value
• Eat correct portions
• If you can do only one thing to improve your diet, eat more vegetables, particularly leafy greens

Nutrition

Nutrition

While saturated fats are something to avoid in order to protect your memory, other types of fats (specifically the mono- and polyunsaturated fats) may actually preserve your memory.

Mental Exercise

Just as normal daily physical movements are not sufficient to keep our bodies fit, neither are normal daily cognitive tasks sufficient to keep our brains fit.

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For our brains, we need targeted, challenging tasks that

will keep them working and constantly improving.

Mental Exercise

• A key to brain change
• It must be continuously and progressively challenging, novel, enjoyable, rewarding, and have variety
• Be curious and try new things
• Put learning on your daily schedule
• If you can do only one thing, learn something new daily

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Physical Exercise

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• While exercise is primarily valued for its influence on physical health, there is ample evidence showing it to be just as important for healthy brain function (Mercola, 2018).

Physical Exercise

• One of the most positive factors of brain health
• Follow a regular program for a healthy lifestyle
• Talk with your doctor if you have not been physically active, or are changing your existing program significantly
• Set achievable goals and schedule exercise into your day
• Select activities you enjoy
• If you can do only one thing, do aerobic exercise

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Physical Exercise

• Memory: Researchers found that a short burst of moderate exercise can
• Cortisol release: Cortisol is referred to as a stress hormone. Short-term increases in cortisol levels are associated with cognitive improvements, such as enhanced inhibitory control. These levels begin to rise after 30 minutes. However, chronic exposure to high levels of cortisol (such as a stressful lifestyle) has negative results on cognitive control and can be toxic in the brain. It can decrease BDNF (helpful for memory and decreasing depression). The cortisol released during exercise has positive benefits, including decreased stress and increased stress-coping behaviors. the consolidation of memories
• Mood: It is well documented that mood improves as you exercise
• Euphoria: Continuous exercise over a longer period of time can produce short-term euphoria, which may produce feelings of contentment, elation, and well-being.

• Long-term effects of aerobic exercise include:
• Increased neuron growth and positive neuroplasticity.
• Aerobic exercise promotes neurogenesis
• Consistent exercise after several months marked improvements in executive function and increased gray matter volume in multiple brain areas, especially those connected to cognitive control. Remember that increased gray matter means that new neurons are being formed. These neurons will develop in different areas of the brain. Depending on where the neurons grow, you will see certain cognitive changes.

SOCIALIZATION

SOCIALIZATION

• Developing and maintaining a strong social network is a key factor of brain health
• Our social network changes as we age
• Rather than withdrawing from others as we age, we should engage more with others for a fuller, healthier life and brain

Many studies support the connection between socialization and happiness�

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Stress Management

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• Chronic stress is highly detrimental to brain health
• Use the techniques we discussed to reduce or eliminate the stress in your life
• Regular aerobic exercise
• Adequate sleep
• Social connectedness
• Calming activities like yoga or
• meditation
• Deep breathing

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• If you can do only one thing, set aside 5-10 minutes daily to breathe deeply and recharge

Stress Management

Stress Management

ADRENALINE

CORTISOL

HIPOCAMPUS VS. AMIGDALA

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• Continue your journey toward better brain health
• Continue with brain training exercises
• Continue learning to make better lifestyle choices
• Continue to stay connected with others
• Continue to fill your life with activity, learning, positivity, and fun!

My hopes: