Naps: A Great Way to Boost Brain Power

March 4, 2010 – 4:52 pm

A new research study out of the University of California, Berkeley, suggests that taking a one hour nap has a positive effect on brain power. This benefit occurs as a result of allowing your mind to clear out temporary storage space when you rest. When this “storage space” is available it increases your ability to absorb new incoming information.

However, their study suggests taking naps not only refreshes the mind, but can make you smarter as well. Dr. Matthew Walker, the primary author of the study, stated, “Sleep not only rights the wrong of prolonged wakefulness but, at a neurocognitive level, it moves you beyond where you were before you took a nap.”

The study was conducted by taking 39 healthy young adult volunteers and putting them into two groups: a nap group and a no-nap group. Both groups were required to perform complicated information-based tasks during the noon hour. In the afternoon the nap group was allowed to rest for an hour and a half while the no-nap group was not.  In the evening both groups had to perform a new set of learning exercises. It is not surprising that the group that was allowed to rest performed better than the group that was not. However, what is surprising is that this group performed better than they had earlier in the day as well (before the nap).

It is believed that as we grow tired throughout the day regions of the brain that are vital for storing new information begin to shut down. Based on prior research, it is believed that the hippocampus temporarily stores fact-based memories before sending these memories over to the brain’s prefrontal cortex for filing. If you visualize your hippocampus as a bucket, eventually this bucket gets full (of information). Walker’s recent research suggests that it is at rest we are able to clear out this information and file it away. However, if the bucket (your hippocampus) gets full before you are able to sleep, it becomes tougher to capture information as it comes in because there is nowhere to put it.

It is well known that our sleep becomes less efficient as we age. As the scientific community continues to learn how sleep effects the brain our hope is it will help us better understand neurodegenerative diseases like Alzheimer’s and other cognitive impairments. In the meantime, make sure you get good sleep and if your schedule allows, a few afternoon naps as well. Doctor’s orders.

By Dr. Bernard Croisile | Posted in Brain Research | Tagged , , | Comments (0)

Can you Walk and Chew Gum at the Same Time?

March 2, 2010 – 12:52 am

Ever heard the expression “bet you can’t walk and chew gum at the same time?” I am not sure I really appreciated the full extent of its meaning until just last week.

At the 3rd International Congress on Gait and Mental Function in Washington DC in February, a series of new research studies were unveiled. One such study, described by Prof. Jeffrey M. Hausdorff , Director of Tel-Aviv Sourasky Medical Center, was on the topic of dual-tasking while waking. That is, walking and doing one other thing at the same time – like talking, observing the trees and flowers or other tasks that require a little attention.

Turns out that there’s a strong correlation between our executive function skills and our ability to dual task while walking. Prof. Hausdorff went on to describe how deficits in this cognitive function that are experienced by elderly people, and certainly those with dementia and Alzheimer’s disease, can be a significant contributor to falls. Falls are a well known source of further disability issues and general decline with the elderly.

Now while I was pondering this new information on the role of focused attention and problem solving in dual tasking, I got a call from a friend and I began to describe this new insight. “Wow” was her response. “That’s really interesting. I can ballroom dance, because when I’m dancing, I’m thinking about what my body is doing. But when I’m walking down the street, I’m not thinking about walking down the street – I’m thinking about what I need to work on, what I’m going to buy or what I’m going to make for dinner and OUCH! what was that I just banged into?”

Prof. Hausdorff has a strong hypotheses that brain training to strengthen focused attention and executive function will result in better regular walking abilities and improved ability to dual task, and ultimately contribute to reduced falls in the elderly. This makes logical sense. This research topic could have very practical impact in reducing hospitalization for falls and help to keep health care costs down for elderly citizens. We’ll look forward to more research evidence. In the meantime, the Aging Well Program of Cognitive Training may help senior citizens with challenges in this area.

By Laura Fay | Posted in Brain Decline, Concentration, Executive Functions | Tagged , , | Comments (0)

Cannot Remember a Face? Blame Your Parents!

February 26, 2010 – 3:42 pm

Are you one of the lucky individuals that can remember the face of everyone you meet? If so, there is a good chance that you likely inherited this trait from one of your parents. In a recent study (Human Face Recognition Ability is Specific and Highly Heritable) published in the Proceedings of the National Academy of Sciences (PNAS 2010) researchers make the argument that the ability to remember faces is passed down through family genetics.

To conduct the study a group of scientists gathered 125 same-sex but fraternal twins, and 164 identical twins, and tasked them with taking the Cambridge Face Memory Test. The test measures the ability to learn six faces and then recognize those faces in different poses and lighting. The study showed that the identical twins’ ability to remember faces was much stronger than the fraternal twins’ ability. Based on this, it was concluded that the shared genes of the identical twins (and not the shared family environment) attributed to the identical twins’ ability to perform better than the fraternal twin group.

The study was led by Jeremy Wilmer, an assistant professor of psychology at Wellesley College. In discussing his findings Wilmer stated, “Our results do not rule out the possibility that extreme environments – for example malnutrition or social isolation – could hinder one’s face recognition ability, or that one might improve at recognizing faces with an innovative training regimen. Indeed, it is well known that most of us have trouble recognizing the faces of those whose race or ethnicity we have little exposure to in our everyday lives. However, our research does suggest that given reasonable levels of exposure, most differences in face recognition ability are genetic in origin.”

The study opens the door for further research into how genes affect memory, thinking, and behavior. It also reminds us that those not endowed with these advantageous genetic traits still have the ability to improve our recall by engaging in brain training. If you are interested in learning more about this study in particular, you can do so by visiting testmybrain.org.

By Dr. Bernard Croisile | Posted in Memory, Memory Training | Tagged , , | Comments (0)

5 Strategies to Improve Memory

February 19, 2010 – 8:07 pm

It’s important to remind ourselves of some of the simple ways to improve memory. Here are five methods to improve memory based on scientific research:

1) Sleep – Sleep has long been identified by scientists as the state in which our bodies optimize and consolidate newly acquired information and store it as memory. A new study in Nature Reviews Neuroscience provides further evidence that getting enough restful sleep is a key ingredient to improving memory.

2) Nutrition – It is a ‘no-brainer’ that poor nutrition will adversely affect your memory (pun intended). There is a strong body of scientific evidence that a diet rich in Omega-3 fatty acids, B vitamins, and anti-oxidants is important to brain health. One new study shows that blueberry juice might actually improve memory in older adults. In fact, the popular brain scientist Dr. Amen calls blueberries “brain berries” because of the accumulated research on the positive benefits of this fruit.

3) Relax – De-stressing and meditation are also scientifically accepted ways to improve your memory. In a well publicized study about meditation, a strong case was made that the daily practice of meditation thickened the parts of the brain’s cerebral cortex responsible for decision making, attention, and memory.

4)Physical Exercise – A recent study out of the University of Pennsylvania about exercise and memory found that people who routinely engaged in mindfulness exercises showed  measurable improvements in “mind-fitness”. One of the study’s authors stated, “Working memory is an important feature of mind-fitness. Not only does it safeguard against distraction and emotional reactivity, but it also provides a mental workspace to ensure quick-and-considered decisions and action plans. Building mind-fitness with mindfulness training may help anyone who must maintain peak performance in the face of extremely stressful circumstances…”

5) Cognitive Stimulation – Lastly, it is no secret that regularly participating in brain training helps improve memory. In a study I published about HAPPYneuron, our users’ results were analyzed after completing 500 exercises over 18 weeks. On average, HAPPYneuron users improved their memory by 13.9 percent, with an overall improvement of 15.6 percent across all cognitive skills. In short, engaging your memory through practice by playing brain games at HAPPYneuron has been scientifically shown to improve memory.

Tips to implement these five simple memory improving strategies:

» Get to bed a little earlier each night to get more sleep
» Start eating more foods rich in Omega-3 fatty acids, B vitamins, and anti-oxidants such as fish, avocados, walnuts, and blueberries
» Get a book on meditation and/or sign-up for a class and try it out
» If you are not already exercising at least three times a week, start going for 20 minute walks until you build up enough fitness to expand your exercise regimen
» Login to HAPPYneuron or sign up for a free trial and start playing brain games to improve your memory

By Dr. Bernard Croisile | Posted in Memory | Tagged , , , , , | Comments (0)

Baby Boomers, Social Media, and Brain Fitness

February 12, 2010 – 5:27 pm

It is no secret that Baby Boomers are great communicators. No matter what side of the political coin a Boomer falls on, being a young adult in the 1960s usually meant engaging in some sort of social activity or some form of civil discourse. With the propensity towards engagement in social interaction during this period, it is no surprise that today’s Boomers are adapting quickly to new social mediums and getting connected. When social media tools were first introduced many Boomers were skeptical, but the usage rate of these new communicative platforms in aging populations is now soaring.

“Creating and renewing personal connections online is the biggest draw for these Boomers,” said Lisa E. Phillips, eMarketer senior analyst and author of the new report, “Boomers and Social Media.” “About 47% of online boomers maintain a profile on at least one social network, according to several sources. Their contacts include family, friends and co-workers of all ages.”

Staying socially connected is also a great way to stay mentally fit. By nature humans are social animals and even non-extraverts need to feel a sense of connection to the outside world.  As Dr. Pascale Michelon explains in the SharpBrains’ article Social Connection for Cognitive Fitness, “Mental fitness seems to depend on a large part on being connected with other people. For instance people with low social support seem to be more prone to mental illness (McGuire & Raleigh, 1986).” In another study mentioned in the article, doctors discovered that low social support, especially coming from the family, was associated with chronic depression. Lastly, a 2008 study showed that socializing with other people had many of the same benefits as performing mental exercises and showed similar effects in terms of improving brain functions.

Long known by researchers, when we interact socially we exercise many of the cognitive functions needed for everyday living (e.g. attention, control, and memory).  By continually practicing these skills we can keep ourselves mentally fit and, because of this, most scientists also agree that social interaction can benefit the brain. The jury is still out concerning what role social media plays in this regard but there is no denying that these innovations allow friends and family members new opportunities to stay connected and interact socially. Where it had been traditionally difficult to stay in touch with some loved ones due to distance, finances, or other limitations, social media has enabled many to reconnect. So “log-in” and say hello to a long lost friend or family member… you will make someone happy and you might end up helping your brain too!

By Michael Rucker | Posted in Baby Boomers, Health & Wellness, Seniors, computers | Tagged , , , , | Comments (0)

Progressing from MCI to Alzheimer’s Disease

February 5, 2010 – 2:13 pm

It’s long been known by the medical and scientific community that not all people with Mild Cognitive Impairment (MCI) will go on to develop Alzheimer’s Disease. We do know, however, that MCI is typically a precursor to all Alzheimer’s Disease cases.  For patients with MCI, predicting their likelihood of developing Alzheimer’s Disease can be a critical piece of information indeed. Such an advance warning system can allow for adequate preparations and the application of appropriate therapies designed to delay the onset of Alzheimer’s for as long as possible.

Many researchers are exploring this predictability question and a UCLA research team has just announced their findings after more than 3 years of studying this area. What they found was that those with MCI showing identifiable but subtle changes in their brain structure, later went on to develop Alzheimer’s Disease.

With 10% of all those over 65 expected to develop Alzheimer’s Disease (and a significant higher percentage for people in this group who are diagnosed with  MCI) these findings can play a big role in determining how we diagnose,  treat, and plan the care for these patients.  You can read more about these important findings here…

By Sandrine Belier Ph.D. | Posted in Alzheimers, Brain Research, Cognitive Impairment, mild cognitive impairment | Tagged , , , | Comments (0)

Magnesium May Improve Memory Study Shows

January 29, 2010 – 1:10 pm

I was intrigued by a recent magnesium study that just came out by some fellow neuroscientists from MIT and Tsinghua University. During the course of their study, these researchers increased the brain magnesium of rats using a compound called magnesium-L-threonate (MgT). They found that once magnesium levels increased in the brain, these rats showed measurable improvements in working memory, short and long-term memory, and they also improved their ability to learn new things. These positive changes are believed to have occurred because the increase in magnesium correlated with increased strength (plasticity) of brain synapses (the connection between neurons that assists in transmitting nerve signals). Magnesium also promoted the density of synapses in the hippocampus (the part of the brain that helps with long-term memory and spatial navigation).

Even though the research was performed on lab rats, it is believed that the science can be applied to human populations. One of the authors of the study, Susumu Tonegawa, said, “This study not only highlights the importance of a diet with sufficient daily magnesium, but also suggests the usefulness of magnesium-based treatments for aging-associated memory decline.”

These are important findings considering in the US, 68 percent of the population is getting less than the recommended daily allowance. In France, 18 percent of men consume less than 2/3 of the recommended daily allowance for magnesium (420 milligrams a day for men 31 and older, 320 milligrams a day for non-pregnant women 31 and older). In fact, it is believed that half of the population of the industrialized world has a magnesium deficiency.

Magnesium is an important mineral. It is needed for more than 300 biochemical reactions in the human body! It is well-known for assisting with heart, muscle, and nerve function, but this new study shows it might help enhance learning and memory as well. So how do you get more magnesium in your diet? Green vegetables (such as spinach) are good sources. Legumes, such as beans and peas, are also a great source. Whole grain breads are packed with a lot of magnesium too. If none of these food items meet your fancy simply drinking plenty of hard water should help assist in supplementing your intake of magnesium (although this is less assured since the amount can vary depending on the water supply).

By Dr. Bernard Croisile | Posted in Brain health, Cognitive Neuroscience, Health & Wellness, Memory, Nutrition, brain food, neural connections, plasticity | Tagged , , , | Comments (2)

Are Older Brains Wiser?

January 27, 2010 – 2:13 am

A new study announced Jan 22nd,  has found promising evidence that the older brain’s weakened ability to filter out irrelevant information may actually give aging adults a memory advantage over their younger counterparts!

When older adults “hyper-encode” extraneous information – and they typically do this without even knowing they’re doing it – they have the unique ability to “hyper-bind” the information; essentially tie it to other information that is appearing at the same time.

This seems that this could be a silver lining to aging and distraction. This type of knowledge is thought to play a critical role in real world decision making. Therefore, older adults may be the wiser decision-makers compared to younger adults because they have picked up so much more information along the way.

Read the full article at Medical News Today

By Dr. Bernard Croisile | Posted in Aging Well, Memory, Seniors | Tagged , , | Comments (0)

HAPPYneuron Featured Guest at SharpBrains Summit

January 22, 2010 – 9:33 pm

It was an exciting week for HAPPYneuron! We launched our latest product HAPPYneuron PRO at the inaugural SharpBrains Summit this week. HAPPYneuron PRO was developed using the same evidenced based technology as www.happy-neuron.com, but with new professional features enabling physicians, therapists, and other clinical practitioners to effectively supervise cognitive remediation and rehabilitation programs with their patients.

Another highlight of the SharpBrains Summit was a talk given by Michel Noir (the CEO of our parent company Scientific Brain Training) about the remediation and rehabilitation of neurocognitive deficits. Michel outlined the requirements to insure the efficacy of cognitive training programs. In discussing our PRO product, Michel highlighted the fact that mitigating against neurocognitive deficits is being recognized as a critical dimension of preventive and clinical care and practitioners who work with people with cognitive impairment need to target  patient’s problem areas with tailored solutions.

Other highlights from VIP speakers were:

  • Elkhonon Goldberg (the Chief Scientific Advisor to SharpBrains) indicated that many brain fitness products have only been focusing on working memory and that it is important for companies involved in brain fitness to take a more well-rounded approach.
  • Bill Reichman (a professor from the University of Toronto) discussed the need of educating people to take brain health as serious as they have taken cardiac health in the past. He indicated that people should find brain fitness programs that target executive function, concentration and attention, and memory.
  • Marian Diamond (Professor of Neuroscience and Anatomy at UC Berkeley) identified what she believes to be the five keys to cognitive longevity: Diet, Exercise, Challenges, Newness, and Love. She explained that the brain can demonstrate plasticity at any age if subjected to the appropriate stimuli.
  • Yaakov Stern (a professor from Columbia University) discussed the importance of cognitive reserve, which is the mind’s resilience to neuropathological damage of the brain. Yaakov stated that improving cognitive reserve may delay or reverse the effects of aging on the brain.
  • Adam Gazzaley (Director of the Neuroscience Imaging Center at the University of California, San Francisco) expressed the need to evaluate cognitive interventions scientifically. As an example he pointed to the fact that, contrary to popular belief, crossword puzzles have never been shown to improve memory.

By Michael Rucker | Posted in Aging Well, Brain Research, Brain Training, Brain Training Science, Brain health, Cognitive Neuroscience, Cognitive Rehabilitation, Events, cognitive remediation | Tagged , , , | Comments (0)

Can Cooking Dinner Help Your Brain?

January 15, 2010 – 5:36 pm

Cooking is an activity that takes a person through a variety of brain functions. When we take to our kitchens to prepare our favorite dinner recipes, we are also honing many of our cognitive skills. Even before we open our refrigerator to get started, the meal plan must first be put together and organized. This activity requires anticipation, planning, and strategic ability. Problem solving is at work when we realize that we do not have all the ingredients for our favorite dish and have to improvise. Kneading, chopping, and mixing ingredients make use of motion control and hand-eye coordination. As dinnertime approaches and it becomes necessary to juggle between the stove and the oven, multi-tasking and concentration skills are exercised. Lastly, ensuring that dinner comes out of the oven at precisely the right time involves making use of short-term memory and visual-spatial awareness. After reviewing all the steps in meal preparation, it is easy to see that cooking dinner actually utilizes a variety of cognitive proficiencies.

Studies show that continually practicing these cognitive skills is a great way to improve brain function and increase overall well-being. Making and sharing a meal is also a great way to socialize with family and friends – another activity that helps us to stay mentally fit. The next time you are in the kitchen preparing a healthy meal you can now also relish the fact that you are helping yourself to a healthier mind. Bon appétit!

To ensure that you keep those dinner preparations skills up to par, remember that you can keep sharp by engaging the brain training programs at HAPPYneuron.

By Michael Rucker | Posted in Aging Well, Attention Skills, Brain exercises, Brain health, Health & Wellness, Mind Fitness, brain food | Tagged , , , , , , | Comments (1)