Download Neurobics Unit 3- Body-Mind Connection

Neurobics by Masterpiece Living™
Unit Three
The Body-Mind Connection
Review
• Aids
– Internal
– External
• Name Recall
– Stop
– Look
– Listen
– Write
Objectives
• Establishing the powerful association
between cognitive function and nutrition.
• Exploring what healthy nutrition means,
while acknowledging potential nutrition
problems.
• Emphasizing the importance of physical
activity and brain function.
Objectives
• Understanding how our physiology
changes as we age.
• Emphasizing the importance of
drinking enough water.
• Uncovering the truth that tobacco
impedes memory.
Myth # 3
Memory loss is inevitable
as we age.
Know the Facts!
Food influences how the brain
works and has a significant
effect on its functioning.
Healthy Brain Diet
•
Feed the machine to make it run well
•
Eat for a healthy brain
•
There is no magic brain food
….however, an unhealthy diet is bad
for your memory
Calories
• Females: ~ 1600-1800 Calories
• Males: ~2000-2400
Tips:
• Split meals when dining out
• Drink 6 glasses of water per day
• Plan meals in advance
• Substitute healthier options
Vitamins and Antioxidants*
• Vitamin deficiencies lead to disease
that result in cognitive and memory
impairment.
• B Vitamins
• Omega 3’s
• Vitamin E and C
**Always discuss supplementation with
your doctor
Living Healthy
•
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Eat a variety of foods.
Eat grains, fruits, and vegetables.
Eat low-saturated and low-cholesterol foods.
Go easy on sugar, salt, and alcohol.
Balance your food consumption with physical
activity.
Choose lean meats and poultry.
Try to include fish in your diet, at least once a week.
Substitute beans, legumes, and lentils for meat
(2/week).
Limit desserts and cookies.
10 Best Bets
1.
2.
3.
4.
Apples (soluble fiber, antioxidants, Vitamin C)
Almonds (fiber, riboflavin, iron, calcium, vitamin E)
Blueberries (phytonutrients)
Broccoli (calcium, potassium, folate, fiber, vitamin
A & C)
5. Red beans (iron, magnesium, low-fat)
6. Salmon (omega-3 fatty acids)
7. Spinach (vitamin A B-6, C, folate, iron)
8. Sweet potatoes (antioxidant beta carotene , fiber,
B-6, C, & E)
9. Vegetable juice (minerals)
10. Wheat germ (niacin, riboflavin, folate, potassium,
zinc, protein)
Water
• Thirst and water intake maintain the
balance between fluid and sodium
• Without this balance, dehydration or even
death could result
• Dehydration can lead to impairment in
cognitive function
• It’s easy to forget to drink an adequate
amount of water everyday.
• It’s very important to drink a minimum of
six to eight glasses of fluids a day
Water
Research shows that as people
age, their sense of thirst is
reduced.
The Bottom Line
Nutritious food, vitamins,
minerals, and adequate water
help memory to be more
efficient.
Exercise, Exercise, Exercise
• Associated with high cognitive function
• Promotes the growth of new brain cells
• Enhances function of
central nervous system
Exercise
Make it a priority
Make it fun
Make it interesting
Make it routine
Make it safe*
*Consult your physician before participating in
an exercise program.
Exercise Tips
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Plant a garden
Try a new exercise class
Work in a daily walk into your schedule
Swim
Try focusing on endurance, strength,
balance and flexibility exercises
• Play with grandchildren
• Use soup cans for weights
• Check-out exercise videos from library
Sleep
• Avg. adult needs 7 ½
hours of sleep per night
• Quality of sleep
• Insomnia becomes more
common with age
• Effective memory
consolidation depends on
sleep
Tobacco and Alcohol
Smoking
• Cuts down the amount of
oxygen that gets to the brain
• Lowered oxygen levels result
in decreased mental ability
and memory efficiency
Alcohol
• Excessive alcohol can lead to
permanent memory loss
Optimal Memory
Obtain regular exercise
Put out the cigarettes
Take vitamins
I????
Moderate alcohol intake
E??????
M??????
Organize your thinking,
organize your life
Maintain healthful nutrition
Routinely take precautions to
Aim for a good night’s
protect your brain
sleep
Y??????
Learn something new
Brainwork
• Focus on one specific goal for
nutrition
• Water
• Challenge yourself physically