1. { BUILDING BETTER BRAINS 101 BUILDING BETTER BRAINS 101 How Exercise and Food affect your Mental Acuity How Exercise and Food affect your Mental Acuity

2. The Brain  Soft mass of supportive tissues and nerves connected to the spinal cord  The brain controls your ability to move, think, feel, hear, see, remember things and lots more  The cerebrum or the cerebral cortex is responsible for sense organs, motor function and memory Building Better Brains 101

3.  Mental Acuity = Mental Sharpness  Dr. John Ratey, Associate Clinical professor at Harvard School of Medicine  Studies show chemicals released by the brain during exercise strengthen our brains by causing neurons to grow and reach out increasing more connections. How Exercise affects Mental Acuity

4.  “Exercise cultivates the neurons in our brains, encouraging them to expand and connect with other neurons” (The Good Life Sept/Oct 2014)  “Exercise is the single most powerful tool you have to optimize your brain function” (SparkingLife) http://www.sparkinglife.org/ your brain function” (SparkingLife) http://www.sparkinglife.org/http://www.sparkinglife.org/  A chemical known as BDNF ( Brain Derived Neurotrophic Factor) produced by regular or moderately intense exercise improves our brain performance by improving the memory circuits How Exercise affects Mental Acuity

5.   The Canadian Society for Exercise Physiology (CSEP) announced the revised Canadian Physical Activity  file:///D:/Users/300124741/Desktop/physical%20activity%20guidelines.pdf file:///D:/Users/300124741/Desktop/physical%20activity%20guidelines.pdf  HANDOUT REVIEW GUIDELINES  It can be as easy as walking!  Intensity and Heart Rate Exercise Guidelines

6. Another Site of Interest called Brain Rules by John Medina  http://brainrules.net/exercise http://brainrules.net/exercise Brain Rules by John Medina

7.  Controlling your blood sugars affect the function of you brain  Study at UCLA found fructose impairs both learning and memory  Neuron communication facilitated by cell membranes are blocked by excess sugar molecules  Bonding of sugar and protein in our brain stimulates an immune response that causes inflammation and oxidation How Food Affects Mental Acuity

8.  Sugar known to cause neurons to misfire and permanently damage neurons  Blood sugar and insulin levels needs to be managed  Eat foods that complement one another and stay away from simple sugars How Foods Affect Mental Acuity

9.  Inflammation causes inefficient thought processes by causing a communication breakdown between neurons.  Free radicals also cause inflammation and communication break down  Antioxidants are nutrients that counteract free radicals  Found in fruits, vegetables which include citrus fruits, berries, tomatoes, green tea, cacao and leafy green vegetables How Foods Affect Mental Acuity

10. Studies found the following nutrients help sharpen the brain Studies found the following nutrients help sharpen the brain  Vitamin D: regulates brain enzymes and cerebral spinal fluid Sources are: Sunshine, Sources are: Sunshine, fish, liver, and egg yolk.   Acetyl L Carnitine: nutrient that stimulates brain cells to improve thought processes and connections across synapses. Maintains BDNF Sources are: red meat and dairy How Foods Affect Mental Acuity

11.  DHA: Docosahexaenoci Acid essential fatty acid that is a key component of the physical make up of our brain  Studies suggest DHA can reduce the occurrence of depression, ADD, dementia, memory loss and possibly Alzheimer’s disease Sources are: cold water fatty fish i.e.. Salmon and Kokanee Sources are: cold water fatty fish i.e.. Salmon and Kokanee  Coconut Oil: this type of fat is converted to ketones in our liver Studies suggest these keystones restore and renew neurons and Studies suggest these keystones restore and renew neurons and nerve function in the brain nerve function in the brain How Foods Affect Mental Acuity

12.  B12: lack of B12 causes mental fogginess. Combining B12 with B6 and folic acid can decrease mental decline and dementia B6 and folic acid can decrease mental decline and dementia Sources are: Sources are: eggs, milk, cheese, milk products, meat, fish, shellfish.   B6: dried beans, peas, lentils, oranges, whole-wheat products, liver, asparagus, beets, broccoli, Brussels sprouts, and spinach How Foods Affect Mental Acuity

13. Resources:  The Good Life Sept/Oct 2014 Issue  SparkingLife (Dr. John Ratey) Power your Brain through Exercise  The Woman’s Guide to Empowered Health, Sabrina A. Sarabella, M.S.  Canadian Society for Exercise Physiology Building Better Brains 101