How to Become Smart and Stay Smart - Ramp Up Your Brain Power
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Transcript of How to Become Smart and Stay Smart - Ramp Up Your Brain Power
Dr. Howard Eisenberg M.Sc.(Psych), M.D.Founder & CEO of Syntrek Inc.
synt rek . com
Ramp Up Your Brain Power©The User’s Guide to Cognitive Enhancers
synt rek . com
The Human Brain
The most complex organizational structure in the Universe.
The Human Brain
Composed of more than 100 billion Neurons, and approximately 1,000 trillion
Synaptic connections.
The Human Brain
Weighing approximately 3 pounds, it is only about 2% of the total Body weight - but so active, that it disproportionately consumes 20% of the Body’s
oxygen and nutrients.
3 Key Principles:
What’s good for the Heart, !is also good for the Brain.
3 Key Principles:
Nutrients and Supplements can improve cognitive function.
3 Key Principles:‘Use it, or loose it’ is the underlying
reality, (because the Brain is constantly active - it must be
nourished and stimulated properly to both sustain and improve its
functioning).
Physical Aerobic Exercising
Provides the best general benefits in terms of both protecting and enhancing the Brain.
Physical Aerobic Exercising
It increases the secretion of Endorphins which improves Mood.
Physical Aerobic Exercising
Also increases Brain Derived Neurotropic Factor, (BDNF), which stimulates the growth of new nerve cells in key regions such as the Hippocampus and enhances
learning & memory.
Nutrients
‘We are what we eat’.
Nutrients
Best for the Heart & Brain is the Mediterranean-style Diet, (unprocessed vegetables, fruits, whole grains, fish, and non-saturated oils), which is rich in protective anti-oxidants and enhancing phytochemicals.
Nutraceuticals
Aside from the general benefits of a healthy diet,
specific types of foods can also selectively
enhance Brain functioning.
NutraceuticalsProteins increase the
stimulating neurotransmitters, Norepinephrine &
Dopamine, whereas complex Carbohydrates
increase the sedating neurotransmitter,
Serotonin.
Nutraceuticals
So, by intentionally eating Proteins or
Carbs, you can quickly modify your levels of
alertness or relaxation.
Natural ‘Supplements’
Sugar, (Glucose), a simple Carb, is the Brain’s fuel, so an extra amount can provide a temporary boost within
about 30 minutes for learning & memory.
Natural ‘Supplements’
Chocolate and Cola drinks containing both Sugar and Caffeine, provide a quick and even stronger boost for
cognitive function, (plus Chocolate also increases the level of the 'feel good' neurotransmitters such as Dopamine)
Chemicals
Nootropics, (neuro enhancers), are nutrient components such as Amino and Fatty Acids which occur naturally in foods, but are used selectively and in higher amounts as Supplements to enhance cognitive functions. (For example, Phosphatidylcholine, increases the neurotransmitter Acetylcholine for enhancing memory).
Chemicals
Traditional ‘Folk Medicine’ Remedies such as Panax Ginseng and Ginko Biloba, are reputed to increase energy and mental focus.
Chemicals
Medical Drugs such as Ritalin, Adderall, & Provigil, increase focus, learning & memory, (but their long-term safety in ‘normal’ people is still not known).
Nature
Provides both mental and physical stimulation to the
Brain. !
NaturePhytoncide are beneficial vapors
emitted by some plants.!For example, recent research has
shown that a short 50 minute walk in a forested environment improves Short-Term Memory by 20%, and it is not due to a simple reduction of stress, nor improvement of mood)!
NatureNegative Ion rich rural
environments like mountains, waterfalls, and beaches, modulate
levels of the neurotransmitter, Serotonin, boosting alertness and
mood. !
NatureNASA research additionally
confirmed that certain household plants, (like the Spider plant and
Asparagus ferns), can increase the Negative Ions for indoor environments, (and they
additionally cleanse the air of toxic chemical pollutants). !
!
Neuroplasticity
However, recent functional Brain imaging, (fMRI),
research revealed that our thoughts can also ‘re-wire’
our Brains! (Like a ‘Firmware update’)
Meditation
Meditation is the self-regulation of the Mind by
various techniques to enhance calmness and focus.!
!
Meditation
Particularly beneficial for Stress Management.!
MeditationfMRI research has discovered that it also
induces neuroplastic changes in the Brain by creating both new nerve cells
and connections – particularly enhancing the Pre-Frontal Cortex, (which
specializes in abstract thinking, planning & decision making), and downgrading
the Amygdala, (a lower & more primitive area of the Brain which is the emotional
& stress processing center).!!
Meditation
In sum, it facilitates the more desirable mental state
of calmness, clarity & wisdom.
MeditationCheck out the free Sampler
of Syntrek’s unique ‘Guided-Meditation’
recording at:! http://www.syntrek.com/tranquility
Stress ManagementChronically elevated levels of the stress hormones, Adrenaline and Cortisol, can actually cause the Brain to physically shrink and decrease intelligence.!
Stress ManagementStress is a result of our ‘response’ to our environment. However, you can learn to change your ‘perception’ of your environment to experience it as being less stressful, and also induce neuroplasticity to help restore Brain functions.!
Stress Management
By learning to conserve and focus your ‘energy’, you can become more effective in achieving your goals. !!
!
Stress Management
Basically - Stress Management can teach you how to be both healthier and smarter.
Stress Management
Check out Syntrek’s Stress Management Services at !!http://www.syntrek.com/services/stressmanagement/
Brain-based CoachingUncertainty and fear cause the relatively primitive Amygdala to hijack the more highly evolved Pre-frontal Cortex causing us to behave in a less intelligent and more emotionally reflexive manner.
Brain-based CoachingHowever, the recent development of ‘Brain-based Coaching’ can teach us how to enable the Prefrontal Cortex to come back online and override the Amygdala when overly stressed to enhance calmness, clarity & wisdom. !
Brain-based CoachingFor example, reframing words, (‘self-talk’), to your subconscious from “I am angry” to alternatively “I feel angry”, establishes some emotional detachment from the perspective of an ‘observer’; and this modified emotional introspection increases blood flow to the Prefrontal Cortex while decreasing it to the Amygdala.
Brain-based Coaching
Check out Syntrek’s Coaching services at: !!http://www.syntrek.com/services/coaching/!
Mental Calisthenics
‘Use it, or loose it’.
Mental Calisthenics
New stimulation and learning causes the Brain to grow by
developing new Brain cells and connections between them.
Mental CalisthenicsSo challenge yourself to do new
things, and in new ways, to build up your ‘mental muscle’. (For example, jigsaw puzzles, crossword puzzles,
Sudoku, chess, learning a new language or musical instrument,
exotic travel, using your non-dominant hand for various tasks).!
Mental CalisthenicsCheck out Syntrek’s free
instructional article, “Become a Creative Breakthrough Thinker”,
to learn how to increase your ability for creative thinking at:!
!http://www.syntrek.com/creative-
breakthrough-thinker-increase-value-to-organization/
NOTICE: None of the provided information is intended as medical advice. You should consult a properly qualified Health Professional for personalized recommendations.
!Copyright 2013, Syntrek® Inc., Newmarket, Ontario, Canada
!This educational video & the accompanying text transcript is the Intellectual Property of Syntrek® Inc.
!Sharing is only permitted provided that it is the whole educational program and that the
Syntrek® copyright notice and URL information is retained. !!!
Images licensed from ShutterStock !
Background Music "Easy Lemon", Kevin MacLeod (incompetech.com)
ISRC: USUAN1200076 Licensed under Creative Commons: By Attribution 3.0
http://creativecommons.org/licenses/by/3.0/