Brain Power

The book is organized around eight key ways we can boost our brain power.

Here they are:

• “Think Counterclockwise

  (aka: Be Optimistic!)

• Be a Lifelong Learner

• Exercise for More Brain Power

• Mind Your Diet to Nourish Your Mind

• Create a Brain-Enhancing Environment

• Cultivate Healthy Relationships (and Stay Sexy!)

• Rest Peacefully to Delay Resting in Peace

• Liberate Your Mind by Synchronizing Your Brain”

“Dr. Schwartz advises that once you’ve become aware of a negative thought pattern, you should consciously alter the pattern of association by redirecting your attention to something pleasurable, such as listening to your favorite music, working in the garden, or playing with your pet. Even though you might be feeling anxiety or dread, you change the pattern of association in your brain as you willfully focus on something pleasurable. With practice, this positive refocusing gradually rewires your negative neural circuitry.”

“In school, most of us spent the majority of our time learning history, mathematics, social studies, and other subjects. But, unfortunately, the standard curriculum neglects the most important subject — how to learn. Here are some simple ideas that can help you enjoy learning more effectively.

• Let go of the fear of embarrassment and failure.

• Cultivate childlike curiosity.

• Embrace the process.

• Seek new challenges.

• Stretch your comfort zone.

• Invest fifteen minutes every day in new learning.

• Begin it now!

  ”

“Scientists estimate that the average human body is composed of fifty to seventy-five trillion cells. And all of those cells, including your one hundred billion neurons, are completely reconstructed more than twice a year. Your diet provides the fuel for this cellular renewal. As Daniel G. Amen, MD, emphasizes, “If you want to have a great brain, you must consistently give it nutrient-rich foods. This is one of the easiest, most effective strategies to boost brain power quickly.””

“Proper hydration is a critical factor in maintaining and improving your mind as you age. Dr. Daniel G. Amen explains, “Considering that your brain is 80 percent water, proper hydration is the first rule of good nutrition. Even slight dehydration increases the body’s stress hormones, which can decrease your ability to think clearly. Over time, increased levels of stress hormones are associated with memory problems.””

“Poets and philosophers have always counseled people regarding the benefits of being in nature, and now science is catching up. In a study published in the journal Psychological Science in 2008, neuroscientist John Jonides, Ph.D., and his colleagues measured students’ performance on tests of memory and attention before and after taking a walk. One group strolled through a beautiful arboretum near the campus of the University of Michigan, and the other walked in downtown Ann Arbor. The researchers discovered that those who walked in nature improved their test scores by 20 percent, while those who walked in the city showed no improvement (moreover, they reported a decline in perceived well-being). The researchers concluded, “In sum, we have shown that simple and brief interactions with nature can produce marked increases in cognitive control. To consider the availability of nature as merely an amenity fails to recognize the vital importance of nature in effective cognitive functioning.””

“The great virtuoso pianist Arthur Schnabel commented, “The notes I handle no better than many pianists. But the pauses between the notes — ah, that is where the art resides!” Creating a brain-enhancing environment, learning new things, cultivating a vibrant social network, and implementing a program of exercise and diet are all positive actions you can take to improve your mind as you get older. And one of the most important aspects of healthy aging focuses more on the art of non-doing — the space “between the notes” of your positive actions. Understanding how to rest and recharge will help you to achieve greater health of body and mind.”

“Matthew Edlund, M.D., is the director of the Center for Circadian Medicine in Sarasota, Florida. Based on his extensive clinical research, Edlund discovered that many people are, as he describes it, “rest deprived.”

Although he offers excellent advice on sleeping well, Edlund emphasizes that sleep is just part of the larger spectrum of rest. Our systems are overloaded with stress, and our natural rhythms of rest and refreshment are obscured by the hectic pace of contemporary living.

Edlund proposes that we relearn how to rest. The first step in doing this is to recognize that you will feel better and work more effectively if you are well rested. Edlund offers plenty of evidence to this effect, plus guidance on four essential dimensions of rest:

• Physical rest

  . In addition to sleep and naps, Edlund recommends soaking in a hot tub or relaxing in a yoga pose.

• Mental rest

  . Mental rest involves reconfiguring one’s mind to quickly and easily obtain a sense of relaxed control. Edlund recommends self-hypnosis, relaxation exercises, and positive visualization.

• Social rest

  . Edlund explains that social rest involves “using the power of social connectedness to relax and rejuvenate.” He highlights the fact that feelings of belonging and togetherness are essential for our well-being.

• Spiritual rest

  . Edlund recommends daily practice of meditation, prayer, and contemplation.”

“Maybe you prefer tai chi, yoga, or Pilates. Or perhaps you just like to walk, run, or swim. In any case, some form of daily movement practice is essential to your well-being, and it becomes even more important as you get older. Whatever your stage in life or your current state of conditioning, you can become fitter, stronger, and more flexible, balanced, and poised, starting today. A regular program of intelligent exercise will raise your core vitality, elevate your daily baseline of happiness, help prevent injury and illness, and — by oxygenating your brain — play a key role in improving your mind as you age.”

“Start by embracing a positive, optimistic, “counterclockwise” attitude toward aging. Find a guiding purpose for your life and focus on gratitude, forgiveness, and humor. Continuous learning is the true fountain of youth, so learn something new every day and embrace fresh challenges. Oxygenate your brain and sharpen your wits by creating an approach to exercise that you enjoy, and be mindful of the simple principles of healthy eating. Surround yourself with beauty and a positive, multisensory, stimulus-rich environment. Invest in your social wealth, and cultivate the practice of relaxation daily.”