Mental Fitness for Life

Marilyn Perdue, Dave Logan UW Counselling Services

Name this body part?

It weighs two to four pounds, is composed of 60 percent fat and consumes 25 percent of the blood pumped by every beat of your heart! It may be the most critical organ in your body for healthy aging!
2010 | The Skys the Limit

Your Brain

http://www.incrediblehorizons.com/images/brain.gif

2010 | The Skys the Limit

How the Brain Works ?

Neuroplasticity means that the brain is constantly re-organizing, is dynamic and can be shaped for health Neurogenesis means that regardless of age, the brain can develop new brain cells.....theres still hope......
2010 | The Skys the Limit

Paul Nussbaum, a leading clinical neuropsychologist specializing in the relationship between brain health and aging and author of Save Your Brain: The 5 Things You Must Do to Keep Your Mind Young and Sharp environmental input can literally shape the structure and function of your brain
(McGraw-Hill, March, 2010) http://retirementrevised.com/health/cultivate-a-healthy-brain-lifestyle-as-you-age

2010 | The Skys the Limit

What Effects Brain Health What can you do?

Paul Nussbaum

2010 | The Skys the Limit

Self Assessment:
Consider a response that might best describe your behavior in the past 3 months?

Score 5, 3, or 0 points on each question

Paul Nussbaum

2010 | The Skys the Limit

Social
I eat a meal with family/friends every day I eat a meal with family/friends every week I do not eat meals with anyone I have joined two or more new groups this year I have joined one new group this year I have not joined any new groups this year 5 3 0 5 3 0

Paul Nussbaum

2010 | The Skys the Limit

Social
I have started more than one new hobby in the past year I have started one new hobby in the past year I have not started any new hobbies I speak to family or friends every day I speak to family or friends three times a week I speak to family or friends less than once weekly 5 3 0 5 3 0
Paul Nussbaum

2010 | The Skys the Limit

Social
I engage in personally meaningful activity daily
I engage in personally meaningful activity one time per week

I do not engage in any personally meaningful activity 0

Social Domain total Points

2010 | The Skys the Limit

____+25
Paul Nussbaum

Physical Activity
I walk 10,000 steps daily I walk between 5,000 and 10,000 steps daily I do not walk 5 3 0

I engage in aerobic exercise three hours a week5 I engage in aerobic exercise one hour a week 3 I do not engage in aerobic exercise 0
Paul Nussbaum

2010 | The Skys the Limit

Physical Activity
I garden more than one time per week during season I garden one time a week during season I do not garden I dance more than one time per week I dance one time a week I do not dance
2010 | The Skys the Limit

5 3 0 5 1 0

Paul Nussbaum

Physical Activity
I knit more than one time per week I knit one time a week I do not knit
Physical Domain total Points

5 3 0
___+ 25

Paul Nussbaum

2010 | The Skys the Limit

Mental Stimulation
I read more than the news on a daily basis 5 I read one new book a month 3 I do not read 0 I am fluent in more than one language I am learning a new language (sign) I am not learning a new language 5 3 0
Paul Nussbaum

2010 | The Skys the Limit

Mental Stimulation
I handwrite on a daily basis I handwrite once a week I do not handwrite
I travel to new places one time a week One time a month I do not travel
2010 | The Skys the Limit

5 3 0
5 3 0

Mental Stimulation
I play a musical instrument I am learning to play a new instrument I do not play an instrument
I listen to classical music daily I listen to classical music once per week I do not listen to classical music
2010 | The Skys the Limit

5 3 0
5 3 0
Paul Nussbaum

Mental Stimulation
I play board games or cognitive games daily I play games once weekly I do not play games
Mental Stimulation total Points ____ + 35
Paul Nussbaum

5 3 0

2010 | The Skys the Limit

Spirituality / Mindfulness
I pray on a daily basis I pray one time per week I do not pray I meditate on a daily basis I meditate one time per week I do not meditate 5 3 0 5 3 0
Paul Nussbaum

2010 | The Skys the Limit

Spirituality / Mindfulness
I engage in relaxation procedures daily I engage in relaxation one time per week I do not relax I get enough sleep daily to feel rested and energetic I get enough sleep daily to feel somewhat rested and energetic I do not sleep enough to feel rested
2010 | The Skys the Limit

5 3 0 5 3 0

Paul Nussbaum

Spirituality / Mindfulness
I attend a formal place of worship weekly 5 I attend a formal place of worship monthly 3 I do not attend a formal place of worship 0

Spiritual Domain Total Points

____ +

25
Paul Nussbaum

2010 | The Skys the Limit

Nutrition
I eat several ounces of salmon two or more times 5 a week, I eat salmon, herring, mackerel, sardines, or tuna 3 one time a week I do not eat fish 0 I eat two cups of vegetables and fruit every day 5 I eat two cups of vegetables and fruit once a week 3 I do not eat vegetables and fruit 0
Paul Nussbaum

2010 | The Skys the Limit

Nutrition
I drink one 4-6 ounce glass of red

5 3 0

wine or grape juice daily I drink one 4-6 ounce glass of red wine or grape juice weekly I do not consume red wine or grape juice regularly
2010 | The Skys the Limit

Paul Nussbaum

Nutrition
I eat two meals with utensils daily I eat one meal with utensils daily I do not use utensils on a daily basis I eat walnuts or almonds several times a week I eat walnuts once or twice a month I do not eat walnuts
2010 | The Skys the Limit

5 3 0 5
3 0

Paul Nussbaum

Nutrition
I consume 80 percent of the portions 5 provided me as a rule I consume 100 percent of the food on my 3 plate I tend to overeat regardless of portion size 0
Nutritional Domain Total Points ____ + 30
Paul Nussbaum

2010 | The Skys the Limit

Whats your score?

Social Physical Mental Spiritual Nutrition total 25 pts total 25pts total 35pts total 25pts total 30pts

Paul Nussbaum

2010 | The Skys the Limit

Calculate & Interpret Your Scores

1.To derive your (yearly)quarterly brain health score for each domain, add the scores of your circled responses and insert the total score into the formula listed for each one. 2. To derive your (yearly) quarterly total brain health score, add the total scores for each domain, divide by 140, and then multiply by 100.
Paul Nussbaum

2010 | The Skys the Limit

3. To derive an annual brain health score by domain, add the four scores of each domain and apply that score to the formula listed for the annual brain health score for that particular domain.
For example, to obtain an annual brain health score for the physical domain: Total score for each quarter divide by 100 x 100 = _____
Paul Nussbaum

2010 | The Skys the Limit

4. To derive a grand total for overall brain health for the year: add the five annual brain health scores together, divide by 560, and multiply by 100: Grand Total = (five annual brain health scores) / divided by 560 = ____ x 100 = ______

Paul Nussbaum

2010 | The Skys the Limit

Heres what your score means?

100-90 89-80 79-70
69-60 59-50

= Great Job! Maintain your lifestyle = Good Job! Make a few changes = Average Consider making changes in
several domains

= Poor = Help!!

Significant change is needed

Reassess and make one

small change at a time.
Paul Nussbaum

2010 | The Skys the Limit

Social Implications for a Virtual Worldhow are we connected or disconnected? Phone Email Voice mail Text messaging Smart Phones, GPS, commerce Face book or Social Websites, Twitter The exponential change of pace....................
2010 | The Skys the Limit

Things to do....Social
Stay integrated and involved, and strive to avoid emotional isolation. Loneliness can increase the risk of Alzheimers Develop hobbies to build new interests and build brain reserve Identify clubs or groups in your community with similar interests and create social networks

Paul Nussbaum

2010 | The Skys the Limit

Physical Activity
Regular physical exercise correlates with enhanced learning, improved cognition, reduced risk of Alzheimers, and lessening of depressive symptoms. Research supports relationship between walking, aerobic exercise, dance, knitting, and gardening and reduced risk of dementia.
Paul Nussbaum

2010 | The Skys the Limit

Mental Stimulation
Try learning a second language, or sign language. Travel is good because it forces you to read new maps and routes Playing complex board games or puzzles also provides great mental stimulation Challenge your brain to be ambidextrous by trying to write with your non-dominant hand a little bit every day
Paul Nussbaum

2010 | The Skys the Limit

Spirituality / Mindfulness
Spirituality such as meditation, relaxation procedures, enjoying nature, yoga and tai chi, can help you remove stress from your body.

Guided meditation cards or prayers for times when you feel especially overwhelmed
Get a good nights sleep to feel rested
Paul Nussbaum

2010 | The Skys the Limit

Nutrition
Its important to get Omega 3 fatty acids into our brains, especially fatty fishes, like salmon, herring and mackerel Importance of reducing intake of saturated fats from processed foods, and boosting intake of anti-oxidants from fruits and vegetables....eating whole grains to fuel short term memory
Paul Nussbaum

2010 | The Skys the Limit

Creating Opportunities for Mental Fitness

Suggestions from you our Audience Group Brainstorming Resources fitbrains.com paulnussbaum.com cbc.ca/documentaries/natureofthings/2008/ brainchangesitself/ www.positscience.com
2010 | The Skys the Limit

Stay fit mentally, stay healthy, stay happy in life! Thank you for your interest! Comments, Questions?
2010 | The Skys the Limit