The Brain Power resis­tance train­ing study pub­lished ear­lier this year showed that 12 months of once-weekly or twice-weekly strength train­ing improved exec­u­tive cog­ni­tive func­tions (selec­tive atten­tion and con­flict resolution).

The study included 155 women aged 65– to 75– years-old. Resis­tance train­ing was done in 60mn-classes using a leg press and free weights. It was com­pared to a con­trol, bal­ance and tone train­ing group who used stretch­ing, range-of-motion, basic core-strength, and bal­ance exer­cises as well as relax­ation techniques.

A few days ago the results of the one-year follow-up study were released: Read the rest of this entry »

Over the last months, thanks to the traf­fic growth of SharpBrains.com (over 100,000 unique vis­i­tors per month these days, THANK YOU for vis­it­ing today and please come back!), a num­ber of proac­tive book agents, pub­lish­ers and authors have con­tacted us to inform us of their lat­est brain-related books. We have taken a look at many books, wrote reviews of The Dana Guide to Brain Health book review‚ and Best of the Brain from Sci­en­tific Amer­i­can, and inter­viewed sci­en­tists such as Judith Beck, Robert Emmons and James Zull.

Now we are launch­ing a new Author Speaks Series to pro­vide a plat­form for lead­ing sci­en­tists and experts writ­ing high-quality brain-related books to reach a wide audi­ence. We are hon­ored to start the series with an arti­cle by Larry McCleary, M.D, for­mer act­ing Chief of Pedi­atric Neu­ro­surgery at Den­ver Children’s Hos­pi­tal, and author of The Brain Trust Pro­gram: A Sci­en­tif­i­cally Based Three-Part Plan to Improve Mem­ory, Ele­vate Mood, Enhance Atten­tion, Alle­vi­ate Migraine and Menopausal Symp­toms, and Boost Men­tal Energy (Perigee Trade, 2007).

With­out fur­ther ado, let’s enjoy Dr. McCleary’s article:

Brain Evo­lu­tion and Why it is Mean­ing­ful Today to Improve Our Brain Health

You may feel over­whelmed by the stream of seem­ingly con­tra­dic­tory sug­ges­tions regard­ing the best way to main­tain men­tal clar­ity as you age. Based on an analy­sis of sem­i­nal fac­tors in the devel­op­ment of mod­ern brain anatomy, I believe it is pos­si­ble to make some very com­pelling rec­om­men­da­tions for grow­ing big brains, enhanc­ing their func­tion, and mak­ing them resis­tant to the aging process. These may be loosely cat­e­go­rized as fac­tors per­tain­ing to the men­tal or phys­i­cal attrib­utes of the brain. Although they are not truly inde­pen­dent enti­ties, such a con­cep­tu­al­iza­tion pro­vides a basis for the gen­er­a­tion of brain healthy pre­scrip­tions. Diet, phys­i­cal exer­cise, and stress reduc­tion enhance neu­ronal resilience. Sleep and men­tal stim­u­la­tion are vital for cog­ni­tive abil­ity, learn­ing, and memory.

Diet: Fol­low a mod­ern shore-based/marine diet includ­ing seafood in its most gen­eral sense, non-starchy veg­eta­bles of all col­ors, berries, and eggs. Other sources of lean pro­tein con­tain­ing long-chain omega 3 fatty acids such as free range beef, chicken, bison, or elk are nutri­tious alternatives.

Phys­i­cal exer­cise (Think fight or flight — activ­ity.): Include all types. Aer­o­bic activ­i­ties such as swim­ming, bicy­cling, walk­ing, or hik­ing for pro­mo­tion of vas­cu­lar health and weight con­trol; resis­tance train­ing for pro­mo­tion of neu­rotrophic fac­tors, nat­u­rally occur­ring com­pounds that make brain cells more resis­tant to aging, such as IGF-1 (Insulin-like growth factor-1) and BDNF (Brain-derived neu­rotrophic fac­tor); and bal­ance, coor­di­na­tion, and agility train­ing such as ping-pong, bal­ance beam, tram­po­line, and jump­ing rope to enhance cog­ni­tive speed and motor skills.

Stress Con­trol: From an evo­lu­tion­ary per­spec­tive, stres­sors (such as meet­ing a cave bear) and intense phys­i­cal activ­ity (run­ning or fight­ing) were brief in dura­tion and usu­ally occurred together. Mod­ern stres­sors (psy­cho­log­i­cal or emo­tional stress) tend to be unremit­ting and are gen­er­ally uncou­pled from the phys­i­cal (fight or flight) com­po­nent, mean­ing stress devel­ops with­out any asso­ci­ated phys­i­cal activ­ity. Such intense phys­i­cal pur­suits are now called exer­cise. Not sur­pris­ingly, exer­cise is a per­fect phys­i­o­logic anti­dote for stress due to its ben­e­fi­cial impact on cor­ti­sol (the stress hor­mone) and blood pres­sure and should be incor­po­rated into any pro­gram of stress reduction.

Ade­quate sleep: The body needs rest, but the brain requires sleep. Acute or chronic sleep depri­va­tion causes dev­as­tat­ing short and long-term con­se­quences to brain anatomy (synap­tic loss) and func­tion (mem­ory and learn­ing dif­fi­cul­ties). Off-line infor­ma­tion pro­cess­ing and mem­ory con­sol­i­da­tion are addi­tional sleep-related benefits.

Men­tal stim­u­la­tion: Brain-training, a cog­ni­tively chal­leng­ing lifestyle, nov­elty, and social­iza­tion are vital for the pro­mo­tion of neu­ronal plas­tic­ity and neu­ro­ge­n­e­sis (the for­ma­tion of new nerve cells and neu­ronal con­nec­tions), the enhance­ment of spe­cific brain func­tions such as mem­ory, and the devel­op­ment of cog­ni­tive reserve — addi­tional men­tal pro­cess­ing poten­tial that may be brought online when needed.

The com­bi­na­tion of these rec­om­men­da­tions, each of which was instru­men­tal in the trans­for­ma­tion from prim­i­tive to mod­ern ner­vous sys­tems, pro­vides a tem­plate for the most log­i­cal approach for enhanc­ing men­tal func­tion and resist­ing neu­rode­gen­er­a­tion as we travel through life.

The Evo­lu­tion­ary Rationale

The human brain clearly has the genetic poten­tial for dra­matic expan­sion. This was illus­trated about Read the rest of this entry »

If you are in the Bay Area, we hope to see you at this event! Feel free to for­ward the invi­ta­tion below to any­one you know who may be interested.

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The grow­ing move­ment for improv­ing brain health has brought many inter­ested pro­fes­sion­als and inter­ested com­mu­nity mem­bers to the table. Shar­ing our infor­ma­tion, activ­i­ties, and planned events to pro­mote brain health increases the power of our reach.

Please join us on May 16, 2007 from noon to 1:30pm for a com­pli­men­tary gath­er­ing co-sponsored by:

• The Amer­i­can Soci­ety on Aging (Nancy Cerid­wyn will make some remarks),
• The Osher Life­long Learn­ing Insti­tutes (OLLI) at San Fran­cisco State Uni­ver­sity and Uni­ver­sity of Cal­i­for­nia at Berke­ley, and
• Sharp­Brains.

Dr. Elkhonon Gold­berg, well-known neu­ro­sci­en­tist and author of The Wis­dom Para­dox: How Your Mind Can Grow Stronger as Your Brain Grows Older and Alvaro Fer­nan­dez, CEO and Co-Founder of Sharp­Brains and instruc­tor of the Exer­cis­ing Our Brains class, will pro­vide an overview of the sci­ence and trends behind the emerg­ing brain fit­ness field.

Please bring infor­ma­tion on your work and events to share with oth­ers inter­ested in brain health.

Where: SFSU OLLI (835 Mar­ket Street, 6th Floor, San Fran­cisco, Room 675)
When: Wednes­day, May 16, 12–1:30 pm
What: A chance for net­work­ing with Read the rest of this entry »

Mark Katz, a San Diego clin­i­cal psy­chol­o­gist with decades of expe­ri­ence help­ing ADD/ ADHD kids and adults, and for­mer Board Mem­ber of CHADD, and I had a very good meet­ing with a few school super­in­ten­dents on Saturday.

We dis­cussed the research state-of-the-art, cur­rent ADD/ ADHD inter­ven­tions and the future of prevention-driven interventions.

Some high­lights from our talk:

- More and more researchers are com­ing to see that the label “Atten­tion deficit” was prob­a­bly not the most for­tu­nate one. Kids and adults with ADD/ ADHD can pay atten­tion, when they are engaged in cer­tain tasks, so the under­ly­ing prob­lem is not a deficit of attention.

- ADD/ ADHD is not a prob­lem of know­ing, but a prob­lem of doing. The bot­tle­neck may reside in exec­u­tive func­tions such as so-called work­ing mem­ory. The prob­lem is exe­cu­tion, inter­nal­ized behav­ior, not con­cep­tual knowledge.

- For more infor­ma­tion on Exec­u­tive func­tions, you can check the excel­lent review in the Amer­i­can Jour­nal of Psy­chi­a­try, of Dr. Elkhonon Goldberg’s book The Exec­u­tive Brain

- Work­ing mem­ory is the abil­ity to hold dif­fer­ent things on line and manip­u­late them in real time in order to solve a prob­lem, com­plete a task…

- When asked if “work­ing mem­ory” and “short-term mem­ory” are the same, Mark explained that they refer to sim­i­lar con­cepts, if not the same, but that researchers stopped using the term “short-term” mem­ory many years ago, to make it clear that it is an active, not pas­sive, skill. In fact, he added, maybe it should be called “work­ing atten­tion” rather than “work­ing memory”.

- We dis­cussed the for­tu­nate trend that many schools are migrat­ing towards a pub­lic health model in help­ing kids with learn­ing dis­abil­i­ties and ADD/ ADHD, focus­ing on more pre­ven­tion at early ages than on reac­tive inter­ven­tions to major problems.

- Work­ing mem­ory can be trained by inten­sive and tar­geted Brain Fit­ness Pro­grams sup­ported by the use of computer-based pro­grams, like RoboMemo, the pro­gram that I came to know last year after a great Sci­en­tific Amer­i­can arti­cle that men­tioned their clin­i­cal study with kids with ADD/ ADHD, pub­lished in the Jour­nal of Child and Ado­les­cent Psy­chi­a­try (See research here).

You can read more infor­ma­tion on the sci­ence of Brain Fit­ness Pro­grams.