THE BRAIN POWER HOUR ANN MARIE COLLIER, MD BILLINGS CLINIC DEPARTMENT OF NEUROLOGY

Transcription

1 THE BRAIN POWER HOUR ANN MARIE COLLIER, MD BILLINGS CLINIC DEPARTMENT OF NEUROLOGY

2 th March 14-20

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5 The brain is the last fron6er there is more we don t know about the brain than we DO know about the brain

6 There are between billion stars in the milky way there are about 86 billion neurons in your brain

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8 Why is brain health so important? Es6mates state by the year 2050 more than 115 million people will have demen6a worldwide Every 67 seconds in the US someone develops demen6a Globally, one new case of demen6a is diagnosed every 4 seconds (So by the end of this talk, that will be 900 new cases)

9 Out of all the things I ve lost, I miss my mind the most Mark Twain

10 Brain fart Noun informal a temporary mental lapse. "I try to think of an insult, but experience a brain fart"

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13 Millennials (aged 18 to 34) are more forgewul than baby boomers. They are more likely to forget what day it is or where they put their keys than their parents!

14 Makes you less produc6ve Decreases - A[en6on span - Learning - Performance - Short term memory The brain rapidly toggles between tasks Mul6tasking

15 FACT: Teen brains are not fully myelinated un6l about the age of 25

16 FICTION: We use only 10% of our brain

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18 Brain health is directly linked to physical health Modifiable Risk Factors Poor diet Sedentary lifestyle Cigare[e smoking Alcohol and substance use Stress Poor sleep Medica6on overuse/polypharmacy Intermediate risk factors Hypertension Hyperlipidemia Elevated blood sugar Obesity Heart and Lung disease Sleep apnea Poor dental hygiene

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21 DNA is not des6ny

22 You are what you eat

23 YOUR BRAIN WEIGHS 3 LBS AND IS 60% FAT 25% of the body s cholesterol is in the brain Einstein s brain weighed 10% less at only 2.71 lbs

24 Healthy fats are good for the brain: Olive oil Omega 3 fats Mediterranean Diet

25 Best foods for brain health

26 MIND stands for Mediterranean- *DASH Interven6on for Neurodegenera6ve Delay *Dietary Approaches to Stop Hypertension

27 Worst foods for brain health

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29 Alzheimer s Disease is now being called Type 3 Diabetes Alzheimer s can be associated with low levels of insulin in the brain The parts of the brain that deal with memory and personality become resistant to insulin This is an ac6ve area of research, but there is a clear connec6on between diabetes and brain health

30 Microbiome and the brain

31 The Second brain

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35 Exercise and the Brain

36 Exercise is important for brain health Regular exercise can boost the area of the brain involved in memory and learning Improves growth of new blood vessels and affects the health of brain cells Any form of exercise that increases heart rate is beneficial In a study from the Bri6sh Journal of sports medicine 120 minutes of moderate intensity exercise a week was sufficient

37 The brain is 75% water It only takes 2% dehydra6on to affect your memory, a[en6on and other cogni6ve skills

38 FACT: Men s brains are 10% Bigger than Women s

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41 There are 400 miles of blood vessels in the brain

42 Chronic Ischemic White Ma[er Disease

43 The typical brain is about 2% of the body s weight but uses 20% of it s total energy and oxygen intake

44 Cigare[e smoking alters the brain

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47 Smoking is not just bad for the brain

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49 Sleep Clears out toxins Repairs the brain Creates memories Necessary for survival Occupies 1/3 of your life

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52 A[en6on Execu6ve func6on Immediate memory Working memory Mood Quan6ta6ve skills Logical reasoning Math Knowledge Sleep loss impairs:

53 Tips for a good night s sleep Set a schedule Good sleep hygiene Exercise Avoid caffeine, nico6ne, alcohol Complete darkness Relax before bed The bed is for sleep Don t lie in bed awake

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55 Stress and the brain Chronic stress can damage brain structure and connec6vity Creates free radicals that damage brain cells Halts the produc6on of *BDNF (a protein that protects the brain) Prevents the forma6on of new brain cells Contributes to inflamma6on and depression Brain- derived neurotrophic factor

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57 Zebras don t get ulcers

58 The relaxa6on response Medita6on Mindfulness based stress reduc6on Posi6ve thinking Keeping a gra6tude journal Heartrate variability Exercise/yoga Floata6on Ways to reduce stress

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61 References/Resources h[p://bebrainfit.com/human- brain- facts/ h[p:// h[p:// h[p://

62 Thank you!