365 Ways to Boost Your Brain Power: Tips, Exercise, Advice

365 WAYS TO

BOOST YOUR

BRAIN POWER

Tips. Exercises. Advice.

Carolyn Dean, M.D., Valentine Dmitriev, Ph.D., and Donna Raskin

Copyright © 2009 Simon and Schuster

All rights reserved.

This book, or parts thereof, may not be reproduced in any form without permission from the publisher; exceptions are made for brief excerpts used in published reviews.

Contains material adapted and abridged from The Everything® Alzheimer’s Book, by Carolyn Dean, MD, copyright © 2004, F+W Publications, Inc.; The Everything® Anti-Aging Book, by Donald Vaughan, copyright © 2002, F+W Publications, Inc.; The Everything® BuildYour Vocabulary Book, by Valentine Dmitriev, PhD, copyright © 2006, F+W Publications, Inc.; The Everything® Easy Fitness Book, by Donna Raskin, copyright © 2000, 2007, F+W Publications, Inc.; The Everything® GreatSex Book,by Suzie Heumann and Susan Campbell, PhD, copyright © 2004, F+W Publications, Inc.; The Everything® Herbal Remedies Book,by M.J. Abadie, copyright © 2000, F+W Publications, Inc.; The Everything® Menopause Book,by Ramona Slupik, MD, FACOG with Lorna Gentry, copyright © 2003, F+W Publications, Inc.; The Everything® Nutrition Book,by Kimberly A. Tessmer, RD, LD, copyright © 2003, F+W Publications, Inc.; TheEverything® Pilates Book,by Amy Taylor Alpers, Rachel Taylor Segel, Lorna Gentry, copyright © 2002, F+W Publications, Inc.; The Everything® Stress Management Book,by Eve Adamson, copyright © 2002, F+W Publications, Inc.; The Everything® Superfoods Book,by Delia Quigley, CNC with Brierley E Wright, RD, copyright © 2008, F+W Publications, Inc.; The Everything® Vitamins,Minerals, and Nutritional Supplements Book,by Maureen Ternus, MS, RD and Kitty Broihier, MS, RD, copyright © 2001, F+W Publications, Inc.; The Everything® Weight Training Book, by Shirley S. Archer, copyright © 2002, F+W Publications, Inc.; The Everything® Yoga Book, by Cynthia Worby, MSW, copyright © 2002, F+W Publications, Inc.; and The Everything® Zen Book, by Jacky Sach, copyright © 2003, F+W Publications, Inc.

Published by Adams Media, an imprint of Simon & Schuster, Inc.

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ISBN 10: 1-60550-060-7 ISBN 13: 978-1-60550-060-7 eISBN: 978-1-44052-063-1

Printed in the United States of America.

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CONTENTS

QUIZ

CHAPTER 1: KNOW YOUR BRAIN

1. Understand the Importance of Your Brain

2. Envision Your Brain

3. Honor Your Brain

4. Understand How Your Brain Works

5. Respect Your Elders

6. Embrace the Whole Package

CHAPTER 2: PROTECT YOUR BRAIN

7. Take Responsibility

8. Think Holistically

9. Lose 10 Percent of Your Excess Body Weight

10. Minimize Alcohol Consumption

11. Don’t Smoke

12. Limit Caffeine

13. Don’t Use Coffee as a Drug

14. Know Your Risk for Heart Disease

15. Reduce Your Risk of Heart Disease

16. Eat a Heart-Healthy Diet

17. Limit High-Fat Foods

18. Don’t Surrender All Fats

19. Watch for Correlations

20. Avoid Chronic Stress

21. Understand Free Radicals

22. Get Those Radicals Under Control

23. Be Pro-Antioxidants

24. Understand Strokes

25. Know Your Risk for Stroke

26. Reduce Your Risk of Stroke

27. Understand Alzheimer’s

28. Limit Mercury in Your Diet

29. Don’t Rest on Your Laurels

30. Boost Your Metabolism

31. Get Plenty of Sleep

32. Wear a Helmet

CHAPTER 3: FEED YOUR BRAIN—BASICS

33. Understand Macronutrients

34. Make Nutrition a Priority

35. Freshen Up Your Attitude

36. Make Healthy Food Choices

37. Follow American Heart Association Guidelines

38. Proportion Your Diet

39. Know the Facts about Sugar

40. Limit Simple Sugars

41. Know When You’re Consuming Way Too Much Sugar

42. Eat Breakfast

43. Eat Breakfast to Lose Weight

44. Don’t Skip Meals

45. Eyeball Proportions

46. Slow Down!

47. Distinguish Between Hunger and Cravings

48. Know Your Cholesterol Numbers

49. Take High Cholesterol Very Seriously

50. Work to Lower Your LDL and Raise Your HDL

51. Minimize Foods High in LDL

52. Switch from Butter to Cholesterol-Lowering Margarines

53. Snack Smartly

54. Choose Healthy Snacks

55. Stay Hydrated

56. Know How Much Water You Need

57. Load Up on Phytonutrients

58. Bulk Up with Fiber

59. Know Your Limits

60. Know Your Fibers

61. Increase Fiber in Your Diet

62. Sow Your Oats

63. Add Oat Bran to Your Diet

64. Love Those Omegas

65. Use Omegas to Stabilize Mood Swings

66. Eat Fish Low in Mercury Content

67. Cut Back on Brain Drains

68. Avoid Soda

CHAPTER 4: FEED YOUR BRAIN—GUIDELINES

69. Follow the USDA’s MyPyramid Guidelines

70. Choose Complex Carbohydrates

71. Eat More Complex Carbohydrates, Less Fat and Protein

72. Follow Complex Carbohydrate Proportion Guidelines

73. Pace Yourself

74. Eat Whole Grains

75. Limit Refined Grains

76. Make Smart Starch Choices

77. Follow Grain Proportion Guidelines

78. Eat a Variety of Fruits and Vegetables

79. Eat Nutrient-Rich Vegetables

80. Follow Vegetable Proportion Guidelines

81. Eat Nutrient-Rich Fruits

82. Follow Fruit Proportion Guidelines

83. Opt for 100 Percent Fruit Juice

84. Choose Lean Protein

85. Meet Your Amino Acid Needs

86. Know Your Recommended Daily Protein

87. Familiarize Yourself with Protein Content

88. Follow Meat (and Other Protein) Portion Guidelines

89. Eat Nutrient-Rich, Lean Protein

90. Make Healthy Protein Choices

91. Minimize Fat Through Cooking Methods

92. Don’t Go Overboard

93. Don’t Bulk Up to Build Muscles

94. Always Include Dairy

95. Opt for Skim

96. Follow Dairy Proportion Guidelines

97. Try Lactose-Free

98. Embrace (Good) Fat

99. Follow Fat Proportion Guidelines

100. Minimize Fats, Oils, and Sweets

101. Watch Fat Consumption

102. Choose Good Fats

103. Limit Saturated and Hydrogenated Fats

104. Ban Trans Fats

105. Make Daily Low-Fat Choices

CHAPTER 5: FEED YOUR BRAIN—SUPERFOODS

106. Pick the Superfoods

107. Drink Green Tea

108. Eat Your Oatmeal

109. Eat More Wild Salmon

110. Eat More Soy

111. Eat Kale and Other Brassica Vegetables

112. Eat an Apple

113. Eat a Nut

114. Eat Walnuts in Particular

115. Munch on Pumpkin Seeds

116. Eat an Egg

117. Eat a Sweet Potato

118. Eat Cereal

119. Eat Broccoli Sprouts

120. Eat Blueberries

121. Replace Red Wine with a Blueberry Smoothie

122. Pile on the Garlic

123. Eat Quinoa

124. Eat Sea Vegetables

125. Consume Micro-plants

126. Throw in Some Parsley

127. Chomp on Chives

128. Curry Favor

129. Spice It Up

130. Eat Avocados

131. Eat Chocolate for Your Brain

132. Eat Chocolate for Your Heart

133. Opt for Dark Chocolate

134. Buy Quality Chocolates

135. Munch on Olives

CHAPTER 6: SUPPLEMENT YOUR BRAIN WITH HERBS

136. Consider Herbs

137. Embrace Herbs

138. Consider the Differences between Herbal Remedies and Drugs

139. Research Herbs

140. See It from a Doctor’s Viewpoint

141. Learn the Facts

142. Always Consult Your Doctor First

143. Consult a Naturopath

144. Buy Quality Products

145. Use as Directed

146. Watch for Side Effects

147. Be Aware of Blood Pressure Cautions

148. Take Alfalfa

149. Take Primrose Capsules

150. Take Ginkgo Biloba

151. Don’t Take Ginkgo If . . .

152. Try Kola for Your Brain

153. Try St. John’s Wort

154. Try an Aspirin Substitute

155. Try Feverfew for Migraines

156. Try Herbs to Relieve Your Stress

157. Try Rainforest Herbs

158. Support the Rainforest

159. Try Natural Herbs and Plants to Combat Chronic Problems

160. Drink Hawthorn Tea

161. Make Herbal Tea

CHAPTER 7: NOURISH YOUR BRAIN WITH MINERALS

162. Understand the Importance of Minerals

163. Understand How Minerals Work

164. Take Potassium

165. Choose Foods Rich in Potassium

166. Understand How Sodium Works

167. Reduce Your Sodium

168. Seek the Proper Balance

169. Understand How Chloride Works

170. Take Magnesium

171. Choose Foods Rich in Magnesium

172. Add Magnesium to Lower Blood Pressure

173. Add Magnesium to Combat Migraines

174. Don’t Deplete Your Phosphorus

175. Choose Foods Rich in Phosphorus

176. Take Calcium

177. Choose Foods Rich in Calcium

178. Add Calcium to Combat High Blood Pressure

179. Understand Trace Minerals

180. Protect Your Cells with Selenium

181. Eat Foods Rich in Selenium

182. Don’t Overdo Selenium

183. Protect Your DNA with Zinc

184. Eat Copper-Rich Foods

185. Increase Your Intake of Chromium

186. Eat Foods Rich in Iron

187. Know When You May Need More Iron

188. Be Aware of Dangers Associated with Iron

189. Don’t Overdo Iron

190. Meet Your Daily Beta

191. Indulge in Tryptophan (5-HTP)

192. Add Coenzyme Q10

193. Take Fish Oil Capsules

194. Ask Your Doctor about SAMe

195. Don’t Take SAMe If . . .

196. Bolster Your Amino Acids

CHAPTER 8: REPLENISH YOUR BRAIN WITH VITAMINS

197. Understand Micronutrients

198. Understand How Vitamins Work

199. Understand Why You Need Vitamins

200. Consider Dietary Supplements

201. Evaluate Your Diet

202. Make Sure Your Needs Are Being Met

203. Consult Your Doctor about Vitamins

204. Choose Wisely

205. Familiarize Yourself with Labeling Practices

206. Familiarize Yourself with Changes in Labeling

207. Know What Your Brain Needs

208. Know Why Excessive Fat-Soluble Vitamins Can Be Dangerous

209. Take Vitamin A

210. Don’t Overdo Vitamin A

211. Choose Foods Rich in Vitamin A

212. Take Vitamin D

213. Don’t Overdo Vitamin D

214. Choose Foods Rich in Vitamin D

215. Take Vitamin E

216. Choose Foods Rich in Vitamin E

217. Take Vitamin K

218. Choose Foods Rich in Vitamin K

219. Know Why Water-Soluble Vitamins Need Replenishment

220. Know Which Vitamins Are Water Soluble

221. Take Vitamin B1 (Thiamine)

222. Choose Foods Rich in Vitamin B1

223. Take Vitamin B2 (Riboflavin)

224. Choose Foods Rich in Vitamin B2

225. Take Vitamin B3 (Niacin)

226. Choose Foods Rich in Vitamin B3

227. Don’t Overdo Vitamin B3

228. Take Vitamin B6 (Pyridoxine)

229. Choose Foods Rich in Vitamin B6

230. Take Vitamin B12 (Cobalamin)

231. Choose Foods Rich in Vitamin B12

232. Take Folic Acid

233. Choose Foods Rich in Folic Acid

234. Take Biotin

235. Choose Foods Rich in Biotin

236. Take Pantothenic Acid

237. Choose Foods Rich in Pantothenic Acid

238. Take Vitamin C (Ascorbic Acid)

239. Choose Foods Rich in Vitamin C

240. Don’t Overdo Vitamin C

241. Consider Riboflavin to Combat Migraines

CHAPTER 9: CLEANSE YOUR BRAIN

242. Detoxify Your Brain

243. De-stress Through Exercise

244. Express Your Emotions

245. Deal with Your Phobia

246. Know the Dangers to Your Nervous System

247. Clean Up Your Environment

248. Use Caution When Using Toxic Chemicals

249. Check for Lead Exposure

250. Check for Formaldehyde

251. Take Action

252. Open Your Windows

CHAPTER 10: TRAIN YOUR BRAIN

253. Think Positively

254. Use Your Imagination

255. Turn It On

256. Tame Your Emotions

257. See a Therapist

258. Curb Any Worrywart Tendencies

259. Express Gratitude

CHAPTER 11: PHYSICAL EXERCISE TO BENEFIT YOUR BRAIN

260. Exercise to Stay Young

261. Stay Mentally and Physically Active

262. Move Your Body

263. Start Slowly

264. Take a Brisk Walk

265. Exercise 30 Minutes a Day

266. Increase Activity

267. Lift Weights

268. Don’t Overdo It

269. Alternate Workouts

270. Hire a Personal Trainer

271. Join a Team

272. Play Table Tennis

273. Shake It Up

274. Practice Pilates

275. Practice Yoga

276. Practice Tai Chi

277. Be Like Jack

CHAPTER 12: SOOTHE YOUR BRAIN

278. Turn Down the Noise

279. Watch a Funny Movie

280. Adopt a Pet

281. Take a Vacation

282. Curb Your Stress

283. Relieve Your Stress

284. Fix It or Forget It

285. Light an Aromatic Candle

286. Have a Cup of Chamomile Tea

287. Try Hops

288. Try Valerian Instead of Valium

289. Try Snakeroot

290. Relax with Dark Chocolate

291. Consider Essential Oils

292. Learn about Essential Oils

293. Sample Essential Oils

294. Use Caution When . . .

295. Take a Lavender Bath

296. Try Sage and Lemon Balm Extract

CHAPTER 13: NURTURE YOUR BRAIN

297. Be Aware of Your Breathing

298. Practice Breathing

299. Breathe from Your Diaphragm

300. Breathe to Relax

301. Breathe to Gather Positive Energy

302. Learn to Meditate

303. Meditate to Stimulate

304. Mediate to Relax

305. Go to Church

306. Join a Social Club

307. Make Friends

308. Host Dinner Parties

309. Attend Lectures

310. Volunteer

CHAPTER 14: REJUVENATE YOUR BRAIN

311. Believe in Anti-Aging Possibilities

312. Don’t Be a Geezer

313. Stay Mentally Alert

314. Limit Time Spent Watching Television

315. Pump It Up

316. Take Memorization Classes

317. Pay Attention

318. Relieve Stress and Depression

319. Lose Belly Fat

320. Get Plenty of Rest

CHAPTER 15: STIMULATE YOUR BRAIN

321. Free Your Mind

322. Fall in Love

323. Dance, Dance, Dance

324. Listen to Music

325. Sing

326. Flirt

327. Make a Commitment

328. Have an Orgasm

329. Have Sex Regularly

330. Bake Some Buns

331. Eat Chocolate to Perk You Up

332. Try a Sexy Herb from Peru

333. Try Ginkgo Biloba

334. Try an Herbal Tea to Revitalize Your Libido

CHAPTER 16: CHALLENGE YOUR BRAIN

335. Maintain Mental Acuity

336. Get Off the Couch

337. Play the Name Game

338. Throw Away the Grocery List

339. Learn Five New Words a Day

340. Learn to Play a Musical Instrument

341. Practice New Skills

342. Avoid Clichés

343. Replace Profanity with a Sharpened Vocabulary

344. Move Beyond Slang

345. Study Latin

346. Play Trivia Games

347. Play Games

348. Work Puzzles

349. Read the Classics

350. Join a Book Club

351. Take a Class

352. Teach a Class

353. Study the Human Body

354. Learn a Foreign Language

355. Find a New Hobby

356. Improve Your Math Skills

357. Write Your Autobiography

358. Keep a Journal

359. Write Poetry

360. Turn Everything into a Learning Event

361. Watch PBS

362. Jog Your Memory

363. Reconsider Retirement

364. Use It or Lose It

365. Be Creative

QUIZ

How well are you treating your brain?

How much do you know about your own brain and what it requires to function well? Do you eat with your brain in mind? Do you take protective measures to keep your mind nimble well into old age? Do you pamper or do you abuse your brain? Take the following quiz