Realizations Inc

Accuracy

Accuracy and mental fluency need not be diminished by age. (Carper, Jean. Your Miracle Brain. NY: Harper Audio, 2000)

Active Mind

It's well known that older people who stay mentally active are more resistant to cognitive decline and dementia, and many scientific studies have backed up this "use it or lose it" hypothesis. (New Scientist, 17 December 2005, p 32)

Addiction

In some ways, aging resembles addiction. People allow their behavior to control them rather than develop new habit patterns that are healthier. (Chopra, Deepak, MD. Ageless Body, Timeless Mind. NY: Harmony Books, 1993, pp 9-93)

Research, published in the Proceedings of the National Academy of Sciences (PNAS) has shown that aerobic exercises, such as running, stimulates the growth of new brain cells. It also improves memory and the ability to learn. (http://www.physorg.com/news183199377.html)

AGEs

Advanced glycation end products are aberrant cross-linked proteins that accelerate aging. Risk of creating destructive AGEs rises with a diet high in simple sugars (e.g., excessive fructose may be even worse than eating sucrose or glucose). (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, 2000, pp 135-136)

Avoid foods that spike blood sugar. As blood sugar levels rise, increases in insulin and inflammation produce glycation (sugar molecules bind to proteins), which create free radicals known as AGEs. They can cause degeneration of nerves and brain. (Perricone, Nicholas, MD. The Perricone Promise. NY: Warner Books, 2004, pp 138-148)

Age Reduction

The maximum amount a person can reduce his/her Real Age below his/her calendar age is about 25 years over an entire lifetime. (Roizen, Michael F., MD. Real Age: Are You As Young As You Can Be? NY: HarperCollins Publishers, 2001, p 9)

Alcohol

Although some studies have shown that 2 drinks per day can help reduce risk of coronary artery disease, this must be balanced against adverse effects to the liver, pancreas, esophagus, stomach, immune system, bone marrow, and brain (e.g., memory loss). (O’Brien, Mary, MD. Successful Aging. CA:Biomed General. 2007, p 38)

Alzheimer’s Disease

Refer to Brain Dysfunctions for additional information

Anti-Aging Strategies

Attributions by centenarians included:  no smoking, no drinking, good eating habits, staying active, etc. (Segerberg, Osborn. Jr. Living To Be 100. NY: Charles Scribner’s Sons, 1982, pp 325-388)

Attitude

The way in which you view life is directly related to the way in which your brain ages. Negative feelings /mindset can trigger high levels of stress hormones (e.g., cortisol and adrenaline) to flood the brain. Over time this can result in reduced brain mass and cognitive ability. (Giuffre, Kenneth, MD., with Teresa Foy DiGeronimo. The Care and Feeding of Your Brain. NJ:Career Press, 1999, p 235)

Blood Sugar, High Levels

Eating lots of sugar with resulting high blood sugar levels can harm your brain by accelerating the aging process through chemical reactions in the cells. It can make your entire body age faster. (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, 2000, p 135)

Blueberries

Studies: blueberries are brain food. They can reverse deterioration of motor function associated with aging, speed up communications between neurons, prevent loss of nerve growth factors, and positive impact dopamine release. (Perricone, Nicholas, MD. The Perricone Promise. NY: Warner Books, 2004, pp 50-70)

Studies:  Scientists found adding foods like blueberries to a regular diet, resulted in improvements in memory. (Blueberries 'reverse memory loss' Free Radical Biology and Medicine journal. 2008, article)

University of Reading Studies:  Blueberry flavonoids have now been found to activate the parts of the human brain that control memory and learning. Eating real blueberries can reverse memory loss and may have implications in the treatment of diseases like Alzheimer's. (Adams, Mike. Blueberries Reverse Memory Loss; Contain Natural Medicines to Prevent Alzheimer's. 2008, article)

Brain Energy

There is a reduction in the efficiency of energy production in the mitochondria of brain cells with age. The brain must work harder in burning glucose to process information. (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, 2000, pp 18-19.)

Brain Flexibility

There are limits to the brain’s flexibility as it ages (e.g., becomes more difficult to reroute and establish new circuits). (Ratey, John J. MD. A User’s Guide to the Brain. NY: Vintage Books, 2002, pp 39-40)

Brain Games

There is now good scientific evidence to show that exercising the brain can slow, delay, and protect against age-related decline. Brain training is gaining in popularity (Sudoku, MindFit software).  (Geoghegan, Tom. Mind Games, article)

Brain Shrinkage

The brain shrinks with age as the cells get smaller. In addition, perhaps 100 brain cells per day may be lost. Some brain areas lose no cells, others lose 3-5% in 10 years. (Brynie, Faith Hickman. 101 Questions Your Brain Has Asked About Itself But Couldn’t Answer, Until Now. CT: Millbrook Press, 1998, p. 40)

Calorie Restriction  

Preliminary evidence from one of the largest studies of calorie-restricted diet in primates shows health benefits. Previously studies have shown this to be true with mice. Reports from researchers at the National Primate Research Center at the University of Wisconsin-Madison:  a 30% caloric restriction begun in rhesus monkeys in adulthood reduces risk of the most common age-related conditions (e.g., diabetes, cancer, heart disease, and brain atrophy) by one third. (Bourzac, Katherine. Do Dieting Monkeys Live Healthier and Logner Lives? Calorie Restriction slows Aging in Monkeys. http://www.technologyreview.com/read_article.aspx?ch=specialsections&sc=living&id=17572)

Characteristics –Mental acuity

Researchers are more optimistic than ever about the potential of the aging brain. For example, the brain can grow new nerve cells—neurogenesis. Studies of older people who have maintained mental acuity revealed common characteristics. They tended to be:

• Socially connected, with strong ties to relatives, friends and, community
• Both physically healthy and physically active
• Engaged in stimulating or intellectually challenging activities.

(Caryn-Rabin, Roni. For a Sharp Brain, Stimulation, May 2008, article)

Choices, Behavioral

By age of 80 behavioral choices account almost entirely for a person’s overall health and longevity. (Roizen, Michael F., MD. Real Age: Are You As Young As You Can Be? NY: HarperCollins Publishers, 2001, p 5)

Chromosomes, Fragility

The XY (male) chromosomal unit is more frail than the XX unit in the womb. This fragility continues after birth as more males die at every age level in infancy, childhood, and adulthood. (Ornstein, Robert. The Roots of the Self. NY: HarperCollins Publishing, 1995, p 27)

Cognitive Decline

Mental decline is not part of normal aging for most elderly people. It is more likely to result from disease (e.g., diabetes, high systolic blood pressure) than simply from aging. (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, Inc., 2000, pp 18-19)

Computer Internet

Lead Researcher Dr. Gary Small at UCLA: Brain imaging studies suggest that for middle-aged and older people at least, using the internet helps boost brain power. Internet searching engages complicated brain activity, which may help exercise and improve brain function. A simple, everyday task like searching the web appears to enhance brain circuitry in older adults. (Internet use 'good for the brain' BBC News. 2008, article)

Conscientiousness

Living a scrupulous life appears to prolong one’s life (more even than socioeconomic status and intelligence). Studies at UC-Riverside (Friedman and Kern) found that people who were less conscientious were 50% more likely to die at any given age, on average, than those of the same age who scored highly (Health Psychology, DOI: 10.1037/0278-6133.27.5.505). (Coghlan, Andy. Conscientiousness is the secret to a long life. New Scientist magazine, 2008, article)

Creativity

Describes (and provides examples) of aging not being a deterrent to creativity. In many cases, just the opposite. (Dychtwald, Ken, PhD, and Joe Flower. Age Wave. NY: St. Martin’s Press, 1989, pp 90-110)

Crystalized versus Fluid Intelligence

Fluid memory (speed when dealing with new or novel situations) is better in young brains. Older brains can’t keep up in fluid intelligence but can excel in crystallized intelligence (specialized knowledge from life experiences and that requires large memory banks, judgment, and honed verbal abilities). (Carper, Jean. Your Miracle Brain. NY: Harper Audio, 2000)

Cultural Rewards

Midlife transition is more of a problem for Americans than for other nationalities American society tends to reward youth and pragmatism and productivity. (Conway, Jim. Men in Midlife Crisis. IL: David C. Cook Publishing, 1978, 1980, pp 18-20)

Decline

According to Hill, the four "D's" of decline (dysfunction, disability, dependency, and death) are unavoidable. However, one's approach to these four D's and how the individual moves through them can differ greatly and impact the rate of progression. (Hill, Robert D. Seven Strategies for Positive Aging. P 5-8. NY:W.W. Norton & Company, 2008).

Definition

Successful aging can be defined as simply enjoying the maximum quality of life at any given age. Successful agers have a mission in life, a contribution to make to people they love and the world. They know why they’re here. (O’Brien, Mary, MD. Successful Aging. CA: Biomed General. 2007, pp 12-15)

Dehydration

Water is absolutely essential for avoiding dehydration and yet many are chronically dehydrated. Some confuse thirst with hunger and eat instead of drinking water, which leads to weight gain. With age, people tend to lose thirst sensation and gradually become chronically dehydrated, and the body robs some areas of water to give it to other areas. (Brmanghelidj F. Your Body’s Many Cries for Water. VA: Global Health Solutions, 1992, Excerpt)

DHEA

An essential hormone produced by the adrenal glands. Known as the “vitality hormone” because of its anti-aging properties, it is the body’s natural antagonist of the glucocorticoid family of hormones that includes cortisol. (Childre, Doc and Howard Martin. The HeartMath Solution. CA: Harper SF, 1999, p 266)

Dieting

Refer to Care of the Brain and to Nutrition and the Brain for additional information

Disability

A study of 2,262 Danish adults starting at age 92: Extreme age didn't bring extreme disability, overall. The elders did have a slight decline in their ability to perform routine activities, mental skills test scores, grip strength, and other measures, and fewer were independent at 100 than at 92. Most individuals can expect to experience physical decline before they die, but the postponement of this individual decline makes it possible to live into a fourth age stretching toward 100. (Research Summary, Article)

Eating

Four-Year Study of 8,000 people aged 65 and over in France reported three dietary staples of seniors who avoid dementia:

• Eating fish at least once a week (Omega-3 fatty acids)
• Eating fruits and vegetables (raw or cooked) daily
• Using fats such as walnut oil, soy oil, or colza oil (related to canola oil)

(Barberger-Gateau. P. Neurology. Nov. 13, 2007, Vol 69, pp 1921-1930. News release, American Academy of Neurology. Lind to Nutrition and Brain (SBF), article)

Education

Stimulation to the brain through education builds more brain tissue. (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, 2000, pp 32-33)

People who are better educated tend to stay younger longer. (Roizen, Michael F., MD. Real Age: Are You As Young As You Can Be? NY: HarperCollins Publishers, 2001, p 271)

Reports on British research and on the Nun Study. Better-educated people tend to live longer and even have a lower risk of Alzheimer’s disease. (Snowdon, David, PhD. Aging with Grace. NY: Bantam Books, 2001, pp 33, 39-44)

Energy

Refer to Energy and the Brain for additional information

Estimated Life Expectancy

Do you want to know what your chance is of living to be 100 years old? Dr. Perls had developed a test derived from lognevity research that cna help to poredict your estimated life expectancy. It can be done online at www.livingto100.com. (Perls, Thomas, MD, MPH, Head of the NEw England Centenarian Study.)

Exercise

Refer to Exercise and the Brain for additional information

Studies from four Universities: Researchers have discovered a possible connection between dysfunction of the dentate gyrus and poor glucose regulation. This may explain earlier observations that exercise benefits the dentate gyrus. Until now, scientists believed that physical activity reduced the risk of age-related memory loss by allowing glucose to be absorbed more quickly into muscle cells, but were not sure why. (Lite, Jordan. Exercise Your Brain: Why Working Out May Help Memory. Scientific American, 2008, article)

Exercise not only increases longevity but it also gives you more energy. Three basic types of physical activity that help to make one younger include general physical activity, stamina-building activities, and strength/flexibility exercises. (Roizen, Michael F., MD. Real Age: Are You As Young As You Can Be? NY: HarperCollins Publishers, 2001, pp 211, 262)

Exercise and Alzheimer’s

Longitudinal study in eastern Finland started in 1970s: Of the 2000 people in the study, 76 had Alzheimer’s disease in 1998. Those who had been physically active in midlife (e.g., leisure-time physical activity that lasts at least 20-30 minutes and causes breathlessness and sweating) were less likely to have Alzheimer’s and other dementia. (Fields, Helen (writer). Physical Exercise may Stave off Alzheimer’s. U S News and World Report. Reported October, 2005, article)

Exercise Capacity

At 55 a man has only 70% of the capacity to exercise that he had at 25. A 55 year-old-woman’s capacity for exercise is reduced by only 10% of her capacity at age 25. (Stump, Jane Barr, PhD. What’s the Difference? How Men and Women Compare. NY: William Morrow and Company, Inc., 1985, p 76)

Exhaustion

Chronic exhaustion is a “one-way ticket to premature aging.” (O’Brien, Mary, MD. Successful Aging. CA:Biomed General. 2007, p 71)

Feed Your Brain

The closer you get to the original food source the closer you are to the brain-boosting diet. Lists 10 ways to feed your brain effectively. (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, 2000, pp 46-47)

Food

Refer to Care of the Brain and to Nutrition and the Brain for additional information

Food Choices

A bad diet can make you as much as 12 years older than the average American while good dietary choices can make you up to 12 years younger. (Roizen, Michael F., MD. Real Age: Are You As Young As You Can Be? NY: HarperCollins Publishers, 2001, p 77)

Fountain of Youth

The quest for the fountain of youth has everything to do with good health and the quality of life.  (Water: The Misunderstood Nutrient. Alternative Medicine Angel, Article)

Forgetfulness

Problems associated with aging (e.g., forgetfulness, having trouble learning new things) tend to involve the cerebral cortex and the hippocampus. (Katz, Lawrence C., PhD and Manning Rubin. Keep Your Brain Alive. NY: Workman Publishing Company, Inc., 1999, p 9)

Free Radicals

The longer you live, the more free radicals are created. The amount of accumulated damage and resulting decline depend greatly on antioxidant defenses (free radical fighters that can neutralize a free radical) that begin to decline about age 28. (Carper, Jean. Your Miracle Brain. NY: Harper Audio, 2000)

Freeze Framing

Recognize the stressful feeling and take a time out (freeze-frame it). By using Freeze-framing on a regular basis your immune system can be boosted. You can maintain a coherent, healthy inner environment so your body can save energy and remain youthful and strong. (Childre, Doc. Freeze Frame - One Minute Stress Management. CA: Planetary Publications, 1194, 1998, pp 11, 53)

Grandma Moses

Societal expectations are typically ignored by the real masters of successful aging. For example, Granda Moses first picked up a paint brush when she was 76. (O’Brien, Mary, MD. Successful Aging. CA:Biomed General. 2007, pp 22-24)

Gray Matter

PET scans show that the rate of blood flow in the gray matter of the front cortex starts to lessen around age 50. There is a reduction in the efficiency of energy production in the mitochondria of brain cells with age. (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, Inc., 2000, pp 17-18)

Growth Potential

The aging brain continues to have a remarkable ability to grow, adapt, and change patterns of connections. (Katz, Lawrence C., PhD and Manning Rubin. Keep Your Brain Alive. NY: Workman Publishing Company, Inc., 1999, p 4)

Insomnia

Refer to Sleep and the Brain for additional information

Insulin Resistance

The hormone insulin is responsible for getting glucose into the cells, which impacts your energy. If insulin resistant, the blood sugar does not enter the cells. High levels of glucose and insulin circulate in the blood, generating free radicals that promote inflammation and aging. (Perricone, Nicholas, MD. The Perricone Promise. NY: Warner Books, 2004, pp 130-132)

Humor

A good sense of humor and plenty of laughter is associated with healthy aging. “A good laugh is better than a dose of medicine anytime.” (Segerberg, Osborn. Jr. Living To Be 100. NY: Charles Scribner’s Sons, 1982, p 200)

Jigsaw Puzzles

They challenge the brain (e.g., make visual judgments about where pieces belong, mentally rotate pieces, manipulate pieces in your hands, shift attention from small to big-picture pieces). Finding the correct pieces stimulates production of dopamine (chemical that can help to improve learning and memory). (Newsletter. On the Brain. www.PositScience.com. CA: 2005, p 8)

Laughter

See the Brain and Laughter for additional information

Successful agers typically have a sense of humor and a ready laugh. They are able to laugh at the little things. (O’Brien, Mary, MD. Successful Aging. CA:Biomed General. 2007, pp 152-153)

Studies by Berk of Loma Linda University: Beta-Endorphin and Human Growth Hormone increase are associated with both the anticipation and experience of mirthful laughter. Reported April 3, 2006. www.bigmedicine.ca (Berk, Lee S. PhD. Paper presented in an American Physiological Society session at Experimental Biology, 2006. article)

Learning

Older people can learn new tricks but they have to be convinced that they need to learn them. It is often fear that limits learning, not shortage of cerebral capacity. As few as 10% of brain cells disappear even over a long lifetime. (Conway, Jim. Men in Midlife Crisis. IL: David C. Cook Publishing, 1978, 1980, pp 242-243)

Life Satisfaction

Research by psychologist Bernice L. Neugarten related to adult development and aging identified the most important factor in healthy aging as one’s personal perspective of life satisfaction. Five crucial ingredients were: Enjoyment of daily activities, a positive mind-set (optimism), a positive and worthwhile self-image, a belief that one’s life has meaning, and satisfactory achievement of major goals. (Neugarten, Bernice L. The Meanings of Age. Selected Papers. MI: University of Chicago Press, 1996, Summary)

Lipoic Acid

Lipoic or alpha-lipoic acid is a superantioxidant. Both fat and water soluable it can work in both the watery and fatty portions of the cell. It helps control blood sugar and insulin levels, and helps block formation of AGEs that accelerate aging. Production declines with age. (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, Inc., 2000, pp 231-234)

Longevity

Studies of centenarians have shown that 16 health habits and lifestyle factors strongly predict who will live to be 100 years old and still be able to live independently (and about half of the centenarians can):

1. Have low blood sugar (less than 100 mg/dL fasting)
2. Have low blood pressure (target is 115/75 mg Hg)
3. Have low total blood cholesterol (less than 200 mg/dL)
4. Keep weight low and steady (BMI from 18.5 to 25)
5. Eat fewer calories
6. Eat mostly a vegetarian "Mediterranean diet"
7. Supplement food intake with vitamins
8. Exercise regularly (be active and stay busy after retirement)
9. Do not smoke
10. Minimize alcohol intake
11. Get regular and restful sleep
12. Have healthy gums
13. Challenge your mind
14. Maintain a positive attitude and avoid anxiety and depression
15. Shed stressors, have daily structure, and be resilient
16. Stay socially connected with serenity and a purpose to life

(Howard, Michael E., PhD. How to Live to 100: 16 Lifestyle Characteristics of the Oldest and Healthiest People in the World. Biomed Home Study Course, Biomed General Press, 2010.)

Estimate by Beverly Winikoff, a physician and Rockerfeller University. Average life expectancy would increase by seven years if good nutrition, exercise, and good health habits (especially not smoking) were practiced. By comparison, average life expectancy would increase by only 2 years if all cancers could be cured overnight. (Ornstein, Robert, PhD, and Paul Ehrlich. New World New Mind. MA: Malor Books, 1989, 2000, pp 120-121)

Stress-induced illness comes only from the things that stress you, even if they differ from things that stress others. Reducing stress in your life can give back 30 of the 32 years that major life events can take away. (Roizen, Michael F., MD. Real Age: Are You As Young As You Can Be? NY: HarperCollins Publishers, 2001, pp 255-259)

Although you can’t choose how long you will live, you do have responsibility for how well you will love. Part of that involves your attitude or response to life’s upsets and disappointments. Heredity is not as strong an influence on health as many believe. (O’Brien, Mary, MD. Successful Aging. CA:Biomed General. 2007, pp 7-8, 15)

Statistics show that the average life expectancy is 77 years for men and 83 years for women. (Roizen, Michael F., MD. Real Age: Are You As Young As You Can Be? NY: HarperCollins Publishers, 2001, p 15)

Ignoring who you authentically are can literally be killing you. Forcing yourself to be someone you are not or stuffing down who you really are can shorten your life by perhaps as many as 14 years. (McGraw, Phillip C., PhD. Self Matters, Creating Your Life From the Inside Out. NY: Simon & Schuster Source, 2001, pp 17-18)

Studies continue to show that for most people lifestyle choices and behaviors have far more impact on longevity and health than does heredity. (Roizen, Michael F., MD. Real Age: Are You As Young As You Can Be? NY: HarperCollins Publishers, 2001, p xv)

Unless people sabotage the body’s natural process, several lines of evidence indicate the human body is programmed to last until age 110 or 120. (Bortz, Water M. II, MD. We Live Too Short and Die Too Long. NY: Select Books, 2007.)

Studies at UCLA: People who are currently married have longer average life expectancies than those who are not. People who never marry are more likely than people who have been divorced, separated, or widowed to die prematurely. There may be some correlation between lifestyle and whether or not the person is married. (Journal of Epidemiology and Community Health)

Longevity, Historical

Cites statistics from Europe related to longevity up to the 20^th century (e.g., 25% of children died prior to age 1, average life expectancy was 30 years, for laborers it was 23, for English gentry it was 43 years). (Benson, Herbert, MD., with Marg Stark. Timeless Healing: The Power and Biology of Belief. NY: Scribner, 1996, pp 111-112)

Longevity - Lifestyle Changes

Four practices can add potentially 14 healthy years to your life. In the EPIC-Norfolk Study, the people who didn't practice any of these four were four times more likely to die during the eleven-year period than people do included them in their daily lifestyle:

1. Not smoking
2. Keeping phyisically active
3. Eating five servings of fruits and vegetables daily
4. Drinking moderatelyDrinking moderatelyDrinking moderately

(Khaw et al., Combined Impact of Health Behaviours and Mortality in Men and Women: The EPIC-Norfolk Prospective Population Study . PLoS Medicine5 (1) e12. dol:10.1371/journal.pmed.0050012 Published January 8 2008. http://www.srl.cam.ac.uk/epic/findings/)

According to Dr. Laurel Yates and colleagues at Harvard University who followed 2,357 men in the 70s for 25 years,"It's not luck, it's not just genetics .. . it's lifestyle that seems to make a big difference." Participants who smoked, were obeses, were inactive, had diabetes, and had hypertension had only a 4% chance of ever getting to age 90. On the other hand, participants had a 53% chance of living into their 90s if the following were included in their lifestyle:

1. Not smoking
2. Maintaining a normal weight
3. Exercising regularly
4. Having a low blood sugar
5. Having low blood pressure

Conclusions: Modifiable healthy behaviors during early elderly years, including smoking abstinence, weight management, blood pressure control, and regular exercise, are associated not only with enhanced life span in men but also with good health and function during older age.

(Yates, Laurel B., MD, MPH. Exceptional Longevity in Men: Modifiable Factors Associated With Survival and Function to Age 90 Years. Arch Intern Med. 2008;168(3):284-290.)

Melatonin

See Sleep and the brain for additional information

Melatonin secretion naturally drops off with age causing an age-related “jet-lag,” if you will. Taking melatonin about an hour before bedtime has been shown to improve quality of life in some elderly individuals. Positive correlations with cancer and stress have also be identified. (Dean, Ward, M.D., and John Morgenthaler and Steven Wm. Fowkes. Smart Drugs II, Melatonin Chapter. Smart Publications. 2000. Article)

Memory

Refer to Memory and the Brain for additional information

Memory, Intelligent

Discusses ordinary memory (decreases with age) versus intelligent memory (improves with age), which is fast, requires little effort, and usually subconscious. (Gordon, Barry, MD, PhD, and Lisa Berger. Intelligent Memory. NY: Penguin Group, 2003, pp xi-xii, 1-4)

Memory

The best protection against memory loss is to exercise the brain’s memory mechanisms. Unfortunately, the failure to actively flex one’s memory “muscles” can result in atrophy. (Restak, Richard, MD. Mozart’s Brain and the Fighter Pilot. NY: Harmony Books, 2001, pp 52-53)

Activities that stimulate the senses and reminiscence engage multiple parts of the brain. This can help strengthen the mind and retard memory loss. (Einberger, Kirstin, and Sellick Janelle, MS. Strengthen Your Mind. MD: Health Professions Press, 2007, all)

When older people can no longer remember names at a party, they tend to think that their brainpower is declining. But a growing number of studies suggest that this assumption is erroneous. Instead, the research finds, the aging brain is simply taking in more data and trying to sift through a clutter of information, often to its long-term benefit. The studies are analyzed in a new edition of a neurology book, Progress in Brain Research. (Progress in Brain Research, Summary)

A study of the brains of people who stayed mentally sharp into their 80s and beyond challenges the notion that brain changes linked to mental decline and Alzheimer's disease are a normal, inevitable part of aging. In a presentation at the 239th National Meeting of the American Chemical Society (ACS 2010), Changiz Geula, Ph.D., described the first study of its kind involving elderly people with super-sharp memories. He said, “Environment, lifestyle, and genetics may be key factors. For example, some super-aged individuals might have a genetic predisposition to being super-aged, while others may help preserve high brain function by maintaining a healthy diet or staying physically active. Others may keep mental decline at bay by keeping the brain itself active: By reading books, playing crossword puzzles, or engaging in other mentally demanding activities.” (  

http://www.physorg.com/news188598074.html)

Mental Decline

Deterioration in mental function previously attributed to “normal aging” may be at least partly due to subtle undetected and correctable deficiencies of specific vitamins that are required by the brain. (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, Inc., 2000, p 197)

Most loss of mental capacity happens to the very old and is related more to lack of exercise, drug interactions, depression, or other reversible conditions. Senility is really not a “disease.” (Dychtwald, Ken, PhD, and Joe Flower. Age Wave. NY: St. Martin’s Press, 1989, pp 37-40)

Mental Function

Studies: chances of retaining good mental function during the aging process is increased by maintaining high blood levels of Vitamins C and Bs. (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, Inc., 2000, pp 9-11, 206-207, 208, 221)

Music

Refer to Music and the Brain for additional information

Music Lessons

At any age, learning to play a musical instrument can help in the development and activation of the temporal lobe neurons. This is likely to increase brain function overall. (Amen, Daniel G., MD. Change Your Brain Change Your Life. NY:Times Books, 1998, pp 206-208)

Music Therapy

Studies: music can be therapeutic in differing ways. For example: can enhance healing, promote positive mood, and moderate pain. (Howard, Pierce J., PhD. The Owner’s Manual for the Brain. Everyday Applications from Mind-Brain Research. GA: Bard Press, 1994, 2000, pp 188-189)

Neglect

Neglect, mental and/or physical, promotes premature aging. (Chopra, Deepak, MD. Ageless Body, Timeless Mind. NY: Harmony Books, 1993, pp 124-130)

Neurobics

Neurobics is a new form of brain exercise designed to help keep the brain agile and healthy. The book outlines 83 neurobic exercises to help prevent memory loss and increase mental fitness. (Katz, Lawrence C., PhD and Manning Rubin. Keep Your Brain Alive. NY: Workman Publishing Company, Inc., 1999, p xi)

Neurogenesis

Researchers are more optimistic than ever about the potential of the aging brain. For example, the brain can grow new nerve cells—neurogenesis. Studies of older people who have maintained mental acuity revealed common characteristics. They tended to be:

• Socially connected, with strong ties to relatives, friends and community
• Both physically healthy and physically active
• Engaged in stimulating or intellectually challenging activities.

(New York Times, 2008, article)

Neurons

There appears to be little loss of neurons related to aging in brains not damaged by Alzheimer Disease. (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, Inc., 2000, pp 22-24)

The average person stands to lose about 10% of his/her brain weight over a lifetime, much of this due to shrinking of neurons. Use it or lose it; the more you use your brain the higher the ratio of synapses to neurons.(Howard, Pierce J., PhD. The Owner’s Manual for The Brain. GA: Bard Press, 1994, 2000, pp 193-200)

Nutritional Neuroscience

Nutritional Neuroscience is a new medical specialty that has shown how nutrients, vitamins, supplements, and other lifestyle factors can be utilized to increase brain power, and prevent or reverse brain deterioration related to aging. (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, 2000, p xix)

Nuts

Eating nuts five or more times a week reduces your risk of heart attack by 60%.The California 1990s Adventist Health Study found that in addition to reducing the risk of heart attack by up to 60%, eating nuts was one of the four top factors for extending longevity among Seventh-day Adventists. The beneficial effects were found for men, women, vegetarians, meat-eaters, fatter people, thinner people, the old, the young, those who exercise and those who don't. (Minton, Barbara L. Eating Nuts Greatly Reduces Your Risk of Heart Attack and Cancer. May, 2008, article)

Obesity

Studies: Prevalence of obesity increased in the US between 1978 and 1991; and continued in 1999-2000. The potential health benefits from reduction in overweight and obesity are of considerable public health importance. (Flegal KM, Carroll MD, Ogden CL, Johnson CL. JAMA. 2002 Oct 9;288(14):1723-7. National Center for Health Statistics, Abstract)

Optimism

Mayo Clinic Proceedings study:  People who scored high on optimism had a 50% lower risk of early death than those who were more pessimistic. (O’Brien, Mary, MD. Successful Aging. CA: Biomed General. 2007, p 102)

Reports on studies:  an optimistic attitude can actually help to prevent you from getting sick. (Hafen, Brent Q., et al. Mind/Body Health. MA: Simon & Schuster, 1996, pp 510-512)

Plasticity

As you age you can still increase the connections between the neurons – you never have to stop learning! (Hafen, Brent Q., et al. Mind/Body Health. MA: Simon & Schuster, 1996, p 12)

Positive Thoughts

A 23-year Yale University study of more than 600 people aged 50 and over. Results showed that individuals with positive thoughts about aging lived an average of 7.5 years longer than those with negative thoughts about old age. (Journal of Personality and Social Psychology, as reported in Vibrant Life. MD: Review and Herald Publishing Association, Sept/Oct 2002)

Positive Mindset

A positive attitude and outlook have been shown to help keep the brain young and health. Free radical production is reduced and the levels of stress hormones are kept low. All these things contribute to mental sharpness. (Giuffre, Kenneth, MD., with Teresa Foy DiGeronimo. The Care and Feeding of Your Brain. NJ:Career Press, 1999, p 235)

Personal Characteristics

The aging process causes personal characteristics of an individual to stand out, become more pronounced. Presents the goal of aging: vitality. (Friedman, Edwin H. Generation to Generation. NY: The Guilford Press, 1985, pp 147-160)

Power Shortage

The amount of brain mass is not a true test of a brain’s quality. Strength, circuitry, and connections of the neuronal networks are. (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, Inc., 2000, pp 13-14)

Prevention

Preventing the “preventable” is really not that difficult. (O’Brien, Mary, MD. Successful Aging. CA:Biomed General. 2007, p 49)

Prevention is better than trying to restore memory and other functions. Contains many tips for life-style factors that can help to preserve memory during the aging process. (Small, Gary, MD. The Memory Bible. NY: Hyperion, 2002, p 2)

Quality

Aging is a cumulative process. Aging well is a choice and attitude is critically important. (O’Brien, Mary, MD. Successful Aging. CA:Biomed General. 2007, pp 18-20)

Reaction

Older brains tend to react more slowly and take more time to process and store information. The slow down is about 10% after age 70. (Carper, Jean. Your Miracle Brain. NY: Harper Audio, 2000)

Readers

Observation: Avid readers tend to develop dementing illnesses less often that do others and, even when they do their decline seems less rapid. (O’Brien, Mary, MD. Successful Aging. CA:Biomed General. 2007, p 79)

Religion

Studies:  Religious groups with prudent lifestyles (e.g., Amish, Mormons, Seventh-day Adventists) evidence longer lives. (Edell, Dean, MD. Eat, Drink & Be Merry. NY: HarperCollins, 1999, pp 128-129)

Responsibility

Genes do not determine destiny. Only about 30% of characteristics of aging are genetically based. Other environmental factors over which we have partial or complete control (e.g., education, diet, lifestyle) are powerful determinants of mental functioning. (Carper, Jean. Your Miracle Brain. NY: Harper Audio, 2000)

Rewiring

Your habitual attitudes form neural circuits in the brain. If you choose to maintain a specific attitude, the brain can literally rewire itself to facilitate that attitude. (Childre, Doc and Howard Martin. The HeartMath Solution. CA: Harper SF, 1999, pp 195-196)

Senses

Refer to Sensory Systems for additional information

Serotonin

The numbers of serotonin receptors decrease with age. The brain of a 65-year-old may have 60% fewer serotonin receptors of a specific type as compared with the brain of a 30-year old. (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, Inc., 2000, p 10)

Sex

Frequency of sexual intercourse (for men) and the enjoyment of sex (for women) have been correlated with longevity. (Roizen, Michael F., MD. Real Age: Are You As Young As You Can Be? NY: HarperCollins Publishers, 2001, p 129)

Sleep

Refer to Sleep and the Brain for additional information

Sleep needs

It is a common misconception that sleep needs decline with age. In fact, research demonstrates that our sleep needs remain constant throughout adulthood. (Aging and Sleep. National Sleep Foundation)

Social Networks

Long-term studies reveal that those who are most successful at coping with aging and have maintained the best-preserved mental capacities are those with active social and intellectual networks. (Katz, Lawrence C., PhD and Manning Rubin. Keep Your Brain Alive. NY: Workman Publishing Company, Inc., 1999, p 143)

Spirituality

Refer to Spirituality and the Brain for additional information.

Studies of spiritual people (e.g., have an inner core of faith and hope): these individuals showed positive brain-power effects similar to those of people who meditate. Brain efficiency can be strengthened by spirituality. (Giuffre, Kenneth, MD, with Theresa Foy DiGeronimo. The Care and Feeding of Your Brain. NJ: Career Press, 1999, p 45)

Strategies

Hill's seven strategies for positive aging:
     You can find meaning in old age
     You are never too old to learn
     You can use the past to culivate wisdom
     You can strengthen life-span relationships
     You can give and receive help and promote growth
     You can forgive yourself and others
     You can possess a grateful attitude
(Hill, Robert D. Seven Strategies for Positive Aging. NY:W.W. Norton & Company, 2008).

Stress

Refer to Stress and the Brain for additional information

The relationship between stress and aging is real. Chronic stress alters the immune responses. (Roizen, Michael F., MD. Real Age: Are You As Young As You Can Be? NY: HarperCollins Publishers, 2001, pp 258-259)

Study: Exposure to perceived (how the person who is experiencing the stress perceives it) high psychological stress for prolonged periods of time may accelerate one’s biological age by as many as 17 years. (Treadwell, Benjamin V., PhD. The Brain: Can We Tweak it? CA: Juvenon Health Journal, Vol 4, No. , February 2005, pp 16-17)

Successful Agers

People who age successful exercise mind and body; they never retire from self-improvement and intellectual challenges. (O’Brien, Mary, MD. Successful Aging. CA: Biomed General. 2007, p 74)

Sugar

Refer to Sugar and the Brain for additional information

Nothing is more critical to your brain than the type of sugar (glucose) that circulates in your blood and cells, and this is largely determined by what you eat. Deficiencies can cause the brain to slow down and malfunction; high levels can impair performance and memory, and accelerate mental decline. (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, 2000, p 106)

Superoxide Dismutase (SOD)

SOD is a powerful antioxidant enzyme that is found in green superfoods (e.g., wheat grass, barley grass, spirulina). It helps support brain function and the immune system. Studies have shown that one’s life span is proportional to the SOD content in one’s heart, brain and liver. The chlorophyll in the green pigment is also a powerful cleanser and purifier. (Concoby, Roberts, and David Nicol. Discovered: Nature’s Secret Fountains of Youth. US: Hanford Press, 1993, pp B-2, C-1)

Survivor Personality

Life’s best survivors are less interested in WHO is right or in whether their perceptions match those of others; they are more interested in connections between cause and effect and in new ideas that will improve things. (Siebert, Al, PhD. The Survivor Personality. NY: A Perigee Book, 1996, pp 19-21)

Television

Refer to Television and the Brain for additional information

Thirst

Older individuals tend to sense thirst less quickly and may, therefore, consume water less promptly in response to the body’s needs. In addition, older bodies contain less water (45% of body weight) than do younger bodies (60%). Consequently older people are more sensitive to changes such as fever or tachypnea. Relying on thirst alone may lead to mild dehydration in the elderly. Under normal cirecustances, water is the perfect answer to thirst. (Deahl, Thomas, D.M.D., PhD. Water, Thirst, & Dehydration. P 15, 21. CA:Institute for Natural Resources, Health Update. 2009.)

Tobacco, Nicotine

Smoking and successful aging are mutually exclusive. Nicotine is an energy of successful aging because of its adverse impact on blood vessels. (O’Brien, Mary, MD. Successful Aging. CA:Biomed General. 2007, pp 39-40)

Touch Hunger

Studies have shown elderly adults who live alone often suffer from "touch hunger." Affirming words and warm physical contact can offer health protections. (Johnson, Sharon. Associate professor in health and human services at Oregon State University. Hugs do a heart good. 2008)

Use it or Lose it

It's well known that older people who stay mentally active are more resistant to cognitive decline and dementia. Many scientific studies have backed up this "use it or lose it" hypothesis. Lawton, Graham. Is Going To the Brain Gym Worth it? New Scientist, 17 December 2005.

http://www.newscientist.com/article/mg19726381.500-is-it-worth-going-to-the-mind-gym.html

Visualizing

See Visualizing and the Brain for additional information

Vitamin C

Vitamin C is especially essential for preserving aging brains. The more vitamin C, the lower the risk of losing one’s mind. (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, Inc., 2000, pp 244-246)

Vitamin Deficiency

German study: individuals age 65-91 who had substandard levels of any vitamin (especially thiamin, riboflavin, vitamin B12, and vitamin C) had poorer short-term memory, slower reaction times, and were much more likely to be depressed, irritable, easily discouraged, and fatigued. (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, Inc., 2000, pp 206-207)

Vitamin E

Vitamin E appears to help protect the aging brain. Austrian study: individuals with the least blood vitamin E had 700% more early brain damage than those with the highest blood levels. (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, Inc., 2000, pp 238-239)

Water

Older individuals tend to sense thirst less quickly and may, therefore, consume water less promptly in response to the body’s needs. In addition, older bodies contain less water (45% of body weight) than do younger bodies (60%). Consequently older people are more sensitive to changes such as fever or tachypnea. Relying on thirst alone may lead to mild dehydration in the elderly. Under normal cirecustances, water is the perfect answer to thirst. (Deahl, Thomas, D.M.D., PhD. Water, Thirst, & Dehydration. P 15, 21. CA:Institute for Natural Resources, Health Update. 2009.)

The young adult human body is composed of approximately 60% water in males and 55% water in females. The lower water proportion of the average female body is due to higher fat content. Average body-water content tends to decrease in old age, as body-fat content increases. (Deahl, Thomas, D.M.D., PhD. Water, Thirst, & Dehydration. P 10. CA:Institute for Natural Resources, Health Update. 2009.)