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Making the science of cognitive fitness work for you

Putting It AllTogether

Enrich Your Life,Enrich Your Brain

your Brainat work

About This Report

Your Brain at Work: Making the Science of Cognitive Fitness Work for Youhas been developed as part of a nationwide workplace program co-sponsored by the Mature Workforce Initiative of The Conference Board and The Dana Alliance forBrain Initiatives with support from The Atlantic Philanthropies.

The Mature Workforce Initiative is committed to helping employers engage and developmature employees within the rapidly changing multigenerational workplace. Our evolvingwork is validated by frequent interaction with our 2,000 member companies as we respondto their emerging business issues. Funding for the Initiative is generously provided by The Atlantic Philanthropies.

The Conference Board is one of the world's pre-eminent business membership andresearch organizations. Best known for the Consumer Confidence Index and the LeadingEconomic Indicators, The Conference Board has, for more than 90 years, equipped theworld's leading corporations with practical knowledge through issues-oriented researchand senior executive peer-to-peer meetings.

The Dana Alliance for Brain Initiatives is a nonprofit organization of more than 265 neuroscientists who are committed to advancing public awareness of the progressand promise of brain research and to disseminating information about the brain in anaccessible fashion. The Dana Alliance, supported entirely by the Dana Foundation, doesnot fund research or give grants.

The Atlantic Philanthropies are dedicated to bringing about lasting changes in thelives of disadvantaged and vulnerable people through grant-making. Atlantic focuses oncritical social problems related to aging, disadvantaged children and youth, populationhealth, and reconciliation and human rights.

Your Brain at Work 1

introduction

Put your brain to workand it will work for you

What you do every day matters toyour brain. The choices you make,your level of physical and mentalactivity, your social life, diet, andsleep habits—all these things canaffect cognitive fitness: a state inwhich we are performing well men-tally, emotionally, and functionally.

Your Brain at Work connects the latest research to practical sugges-tions for incorporating healthy brainhabits at work and at home. Goodchoices can help you maintain cog-nitive vitality in every area and atevery stage of your life.

Because you are working, you’vealready taken the first step. A brainat work is a brain that works. Themental and social stimulation of theworkplace help keep your brain fit.

If you already have a wellness or fit-ness program at work, this materialcan add a brain health componentto it, or become the basis for a newwellness program. On your own, youcan use this booklet as a personalcognitive fitness tool kit.

Your Brain at Work includes basicbrain facts, a readiness quiz to deter-mine what sort of brain lifestyleyou’re living, chapters on brainhealth, and an action plan to helpyou use this information wisely andwell. Brain health is a lifelong com-mitment, and it’s never too early tobegin. Or too late. Practicing cogni-tive fitness will help you stay on topof your game, on the job and off.

In this booklet, we are going toshow you how.

We’ve all seen the news: we can affect how our brains work.

Neuroscience tells us that we can increase our chances

of maintaining our mental edge and functional independence

throughout our lives. How? By working to keep our brains fit the

way we work to keep our bodies healthy.

2 Your Brain at Work

contents

Table of Contents

3 Readiness Quiz

4 Meet Your BrainIf you don’t know your cerebrumfrom your cerebellum, have nofear

8 What Does It Mean to Be“Brain Fit”? It’s true after all: use it or lose it

12 Move Your BodyWhen you work out your body,your brain benefits

16 Meet, Greet & Be SocialYour brain needs socialconnections

20 Work Your BrainThey’re called brainteasers for areason…

24 Feed Your BrainFood for thought: diet matters

26 Stress ManagementRelax! It’s only your brain we’retalking about

30 Sleep, Rest WellTo sleep, perchance to retain newinformation

36 How Can You Put It AllTogether?Enrich your life, enrich your brain

40 Summary: It’s Never TooLate or Too Early to Begin

41 An Action Plan for BrainHealth

43 Glossary

4

26

12 16

20 3024

8


Readiness QuizAnswer these questions, and read on to find out why your answers areimportant, and where they put you on the continuum of brain health. At theend of the book, you’ll get an action plan that will help you incorporate diet,exercise, and cognitive stimulation into a healthier brain lifestyle.

1. How much did you move today? Include every time you were ambulatory,from jogging on a treadmill to walking around your office. ________________________________________________________________________________________________________________________________________

2. How many social interactions did you have today? Include contacts withyour co-workers. ___________________________________________________________________________________________________________________________________________________________________________

3. Did you practice any new skills on the computer at work today? Work acrossword puzzle? Do an ordinary task in a new way? ____________________________________________________________________________________________________________________________________________

4. If you are like most people, you probably do three things at once. But doyou know what recent studies have revealed about multitasking? __________________________________________________________________________________________________________________________________

5. Did you eat any blueberries today? Fish aside, do you know what foodsare brain-healthy? __________________________________________________________________________________________________________________________________________________________________________

6. How much sleep did you get last night? Was it uninterrupted sleep? Doyou often feel drowsy during the day? _________________________________________________________________________________________________________________________________________________________

your brain


your brain

Meet Your Brain

Some of the brain areas involved in cognitive processes are shownhere (and described at right).

Credit information: Image courtesy NINDS/National Institutes of Health.

cerebral cortex

frontal lobes

cerebellumtemporal lobes

occipal lobes

parietal lobes

sensory areas

motor cortex

your brain


If you don’t know your cerebrum from your cerebellum, have no fear

In the past decade alone, neuroscience has revolutionized

our understanding of the normal structure and function-

ing of the brain, how it changes as we age, and what can

go wrong in neurologic or psychiatric disease states. At the

same time, the brain is truly one of the last frontiers in

biological science, still rife with mysteries about its inner

workings.

Cerebral cortex: the brain’sheavily folded outer layer of graymatter, critical to cognitiveprocessing

Sulci: the shallow grooves in the cortex; the central sulcus dividesthe two hemispheres

Gyri: the ridges on the cortex

Cerebellum: facilitatesmovement, coordination, balance,and posture, and appears to beinvolved in some types of learning

Frontal lobe: controls higherthought processes and executivefunction

Parietal lobe: perceives andinterprets bodily sensations suchas touch, pressure, pain, andtemperature

Temporal lobe: involved inmemory processing andinterpreting sounds

Occipital lobe: seat of the visual cortex, which detects andinterprets visual stimuli

Hippocampus: part of the brainthat developed early inevolutionary history; involved inlearning and short-term orworking memory

Motor cortex: part of thecerebral cortex that controlsmovement


your brain

What’s clear is that each of us has a brain that is unique. The overall anatomy and location of key brainstructures is similar across the population, but the pattern ofconnections among nerve cells —the synapses by which brain cellstalk to one another — is the singularproduct of our individual life experiences.

Each of our brains, no matter ourage, is a work in progress. Itresponds and adapts and literallyrewires itself in accordance withwhat we put into it — what we learn,what we say, what we do, how weinteract with others, and even whatwe eat. Scientists call this “plastici-ty.” It’s the reason we can affectour cognitive function when we takethe steps to do so.

Take learning, for example. When welearn something new, and we learnit well, our brain literally creates aparticular pattern of synaptic con-nections for that learning. It’s as ifthe phone number of your boss orthe route to your parents’ housestakes out its own piece of realestate in the brain — but it’s more of a highway than a building lot.

Each new experience we encounter,if it is repeated often enough, will berepresented in the brain with itsown signature pathway of nerveconnections. These connectionsinterlink and may overlap with many(sometimes many thousand) otherpathways that are in some wayassociated with that experience.This is why repeating something wewant to learn, or associating it withother things that will jog our memo-ry, can improve the “laying down”and later recall of the thing we’retrying to remember.

Synapses that don’t continue to beactivated fade away. If your boss’number changes, or your parentsmove, the associated neural realestate will likely be up for sale, atleast after a while. This is the “use it or lose it” concept.

Some things may be indeliblycarved into our neural circuits — likereal estate permanently designatedfor a specific use. You may stillremember the phone number of thehome you grew up in, even if youhaven’t used it in years. So, too,emotionally charged memories maybe especially strong and enduring.


your brain

A classic example from theannals of brain science showing how experience canshape the brain is a 2000study performed on Londoncab drivers,1 who have highlyrefined abilities for navigating alarge, complex city. Using mag-netic resonance imaging (MRI),researchers at UniversityCollege, London, found that cabdrivers’ hippocampuses — partof the brain involved in spatialmemory and navigation — weresignificantly larger comparedwith those of other people. Thelonger the taxi driver had beenon the job, the larger his hip-pocampus was.

A number of studies have docu-mented changes in the part of

the brain’s motor cortex thatmaps activity in the handamong musicians who playstring instruments or the piano;it is even possible to determinewhat instrument an individualplays by looking at the patternof structural change in themotor cortex.2 Other studiessuggest that practicing a skillin the mind’s eye only — visual-izing a specific series of fingermovements, for example, ratherthan actually performing them— has a corresponding effecton brain structure in the rele-vant region.

Such studies have becomeclassic examples of how one’slife experiences literally shapeand reshape the brain.

Drive a Cab,Expand Your Brain

What Does It Mean to Be “Brain Fit”?

Notes from the lab

Research studies in many coun-tries have found four factors thatmay predict maintenance ofcognitive function.

1. Increased mental activity2. Increased physical activity3. Increased levels of social

engagement4. Control of vascular risk by:

a. Controlling weightb. Monitoring cholesterolc. Monitoring blood pressured. Not smoking


brain fitness

Everyone knows what a fit body looks like, but fit brains,

which don’t boast rippled muscles or six-packs, are

tougher to distinguish. Brain fitness is a state of mind in

which we are performing well cognitively and emotionally.

When we’re cognitively fit, we’re maintaining our mental

edge, staying sharp, aging successfully. Brain fitness is not

only the absence of disease, either Alzheimer’s or other types

of dementia; it is also the preservation of emotional and cog-

nitive well-being throughout our working years and beyond.

Your brain at work is in a win-winsituation. Any cognitive stimulationyou receive in your workplace is like a daily workout for your brain.And the more fit your brain is, thebetter prepared you are likely to beto cope efficiently with the daily challenges of life and work.

Developing a healthy brain attitudeand lifestyle has benefits at everystage of life, in virtually every aspectof our lives. The sooner we begin,the better, but we can reap the benefits regardless of when westart, just as physical exercise canimprove physical health at any age.Whether you are in your 30s or your50s or even older, you may be ableto improve your cognitive vitality.

It’s true after all: use it or lose it


brain fitness

“If we maintain cognitive function overtime, then we are more likely to be

functionally independent.”Marilyn Albert, Ph.D., Professor of Neurology and

Psychiatry, Director of Cognitive Neuroscience,

Johns Hopkins University School of Medicine

The basics of cognitive fitness lie infundamental healthy-brain practices,such as physical activity, social interaction, mental stimulation, abrain-friendly diet, healthy sleep patterns, and stress management.

Benefits from such practices rangefrom cellular and biochemicalchanges at the level of neurons andsynapses to “whole-brain” changes,such as denser neural networks ormore efficient neural processing.These kinds of physiological alter-ations may be manifested asimproved cognitive functioning —better memory, faster learning,greater attention and focus — and as emotional well-being.

The bottom line is that a brain-healthy lifestyle is a combination ofmany factors, each of which has itsown benefits to the brain. Whencombined, the benefits are likely tobe additive: The more brain-healthypractices you follow, the greater thebenefits.

Of course, no one can guaranteethat adopting a brain-healthylifestyle will absolutely ensure goodcognitive health until your dying day,but the potential benefits of shapingup your brain are increasingly well-documented. In the following pages,we’ll show you how to put these scientific findings to work for you.

The Fundamentals ofCognitive Fitness


brain fitness

Cognitive fitness is a state of mind inwhich we are performing well mentally, emotionally,and functionally.Attaining it entails following healthy-brain practices, suchas exercising the mind and body,staying socially connected, eating and sleeping well,and managing stress.

physical activity

social interaction

mental stimulation

diet

adequate sleep

stress management

What if simple exercise could boostthe rate at which your brain makesnew neurons? Columbia Universityresearchers have found provocativeevidence that structured aerobic exer-cise does exactly that3 – and we’renot just talking about rodents on awheel.

Neuroscientist Scott Small and hiscolleagues put 11 adults through 40minutes of aerobics four times a weekfor 12 weeks, then measured bloodflow in the participants’ brains.Small’s team wanted to know whetherthe exercise would help generate newneurons in the hippocampus (aprocess called “neurogenesis”), ashad previously been shown to occur inanimals.

Since there’s no way to measure neu-rogenesis directly in humans, theresearchers did a parallel study inmice, examining their brains after theywere allowed to exercise freely fortwo weeks (mice actually like exer-cise). They found blood flow changesin the animals’ brains that correlatedwith the degree of neurogenesis thathad occurred. Then they comparedthese changes to those in thehumans’ brains.

The patterns matched closely, convincing scientists that they were seeing the first surro-gate representation of increased neurogenesis in the human hippocampus. What’s more,the blood flow changes in the brain correlated with both cardiopulmonary and cognitivefitness. Conclusion: increased blood flow to the hippocampus may trigger or support newneuron growth, which in turn may improve learning.

Physical Activity

Move Your BODY!Notes from the lab


brain fitness

When you work out your body,your brain benefits

If you haven’t yet heeded the message to get moving,

here’s one more good reason to do so: Increasing your

level of physical activity is one of the best things you can do

for your brain. You don’t have to run a marathon or develop

Popeye-like muscles; even a half-hour of moderate physical

activity (think: walking briskly) will help. Strive for that

much every day.

Enhances memory and learning,demonstrated by better perform-ance on a range of cognitivetests.Improves mood and counteractsdepression. There is substantialevidence for the antidepressivequalities of regular aerobic exer-cise, and government-fundedclinical trials are underway toinvestigate exercise as a treat-ment for depression, alone or incombination with antidepressantmedications.

Enlarges blood vessels to pumpmore blood and oxygen into thebrain.Increases levels of brain-derivedneurotrophic factor (BDNF), agrowth factor that supports andnourishes brain cells.Ramps up the rate at which newnerve cells are generated in thehippocampus, and increases the volume of the hippocampus.Increases the number of glia,brain cells that support neuronsand speed neural processing.

How Exercise HelpsThe last few years have seen an explosion of scientific evidence for the brainbenefits of exercise, leaving little doubt that increasing physical activity isJob No. 1 for everyone interested in maintaining cognitive function.

Studies in humans and animals have found that exercise:


brain fitness

How much exercise is needed?

“There is increasing research in human and animal studies to suggest that physical

activity and exercise will protect your mindand brain throughout your lifetime.”

Art Kramer, Ph.D., Professor of Psychology,

University of Illinois, Urbana-Champaign

The answer continues to be debat-ed, but most experts agree thatstriving for at least 30 minutes ofmoderate exercise daily, four ormore days a week, is sufficient toimprove brain health. Most humanstudies on the brain benefits ofexercise have had people doing aer-obic exercise for 45 minutes to anhour, three or four days a week, butit’s important to keep in mind that

any exercise is better than none. If you can’t find an hour to devote toit, think piecemeal: Start with three10-minute walks over the course ofthe day. Aerobic exercise such asswimming, cycling, or brisk walkingthat raises the heart rate for a sus-tained period is best, probablybecause it floods the brain with oxygen-rich blood.


brain fitness

Use work breaks or lunchtimes to go for a walk.

If you work at home, walkaround the block.

Skip the elevator and takethe stairs.

Use commuting time to practice deep breathing andgood posture.

Park your car a distance fromyour workplace and hoof it.

Stand up and walk aroundwhile talking on the phone;you can also do leg lifts,extensions, or arm curls towork your muscles.

Visit co-workers in personinstead of phoning oremailing.

Use the restroom that is farthest from your desk.

No time in your workday forworking out?

Be creative.Fit in a little exercise whenever you can,even while at work. For example:

Social Interactions Meet, Greet, & Be Social

What’s in a leader’s brain? What’s differ-ent about the brain of a visionary leader?Can the characteristics of leadership bedefined and mapped onto the brain? If so,can we change our own brains to resem-ble those of outstanding leaders?

That is the theory behind emerging neuro-science research driven largely by busi-ness management experts seeking newways to foster leadership skills.Neuroscientist Robert Thatcher andArizona State University business profes-sor Pierre Balthazard are among thosetrying to harness the brain’s inherentplasticity to build a better business leader.Their idea is to map patterns of electricalactivity across brain regions to see howleaders differ, then develop training pro-grams targeted at those areas.

Subjects undergo psychological assess-ment to identify leadership attributes, thenanswer questions while having an elec-troencephalography (EEG) scan. EEG usesnoninvasive electrodes to read brain elec-trical activity and translate it into a series

of spikes and squiggles on a printout.

Thatcher analyzes the data to identify features that distinguish leaders. Basedon early results that have not yet beenpublished in a peer-reviewed scientificjournal, leaders seem to have “a morehighly developed right hemisphere” andbetter-coordinated neuron firing there,suggesting more efficient neural process-ing, according to Thatcher. Differenceswere particularly pronounced toward theback of the right brain, an area associatedwith social skills, self-awareness, andawareness of the subtleties of other peo-ple’s emotions. This suggests that “thesocial side of leadership” may be critical,Thatcher says.

The researchers recently scanned WestPoint cadets to investigate whether mili-tary leaders are unique. And Balthazard is working on training programs to helppeople attain a more “leader-like” brainthrough a combination of traditional lead-ership education and EEG biofeedbackapplications.

Notes from the lab


brain fitness

Your Brain Needs Social Connections

Humans are social animals. Study after study has shown

that staying socially connected — that is, spending time

with friends and acquaintances and participating in many

social activities — is one of the fundamental tenets of cogni-

tive health. Conversely, being socially isolated is associated

with a host of health problems and shorter lifespan overall.

Think about it: When you’re activelyengaging with other people, you’reusing your brain (How can I get himon my team?). When you’re meetingnew people, you’re using your brain(What was her name?). People aregood for brain health because theyare unpredictable. They keep us onour toes. And we can learn some-thing from every person we meet.

How Social Interaction May HelpScientists don’t completely understand how social interactions contribute to cognitive fitness.One theory is that social networkshelp us manage stress better.

When you have a strong social network, you are likely to havepeople you’re looking out for, andpeople who are looking out for you— someone to lean on in times ofneed. This gives us a sense ofpurpose and belonging, and maybetter equip us to cope with thecurve balls life sometimes throws.

Staying socially active, in theoffice or in the neighborhood, isalso closely linked with feelings of“self-efficacy,” the sense that whatwe do in life makes a difference,that our life has meaning. This isanother important component ofcognitive fitness.


brain fitness

Building Your Social Network

If you’re working in anythingother than a one-person office,you’ve probably got a fairamount of social interactionbuilt right into your workplace.Use this to your advantage.Engage with co-workers out-side of the office; scheduleweekly “coffeehouse” sessionsafter work, or put together an informal sports league, such as bowling or softball, to getpeople active and engagingwith another.

Some other ideas:

If you telecommute or workin a field job, there are stillmany ways to build in socialinteraction:

“Greater socialresources, asdefined by socialnetworks andsocial engagement,are associated withreduced cognitivedecline…”Conclusion from the

Chicago Health and Aging

Project, funded by the

National Institute on Aging


brain fitness

Volunteer with a local charity, school, or social organization. You’llmeet new people and feel good about helping fulfill a need in yourcommunity.

Take a course or workshop that puts you in touch with other like-minded people.

Join a book club, garden club, professional association, or someother kind of group to pursue professional affiliations or an activity you enjoy.

Stay in touch! Look up friends you’d like to reconnect with.

Plan regular visits with your extended family or your circle offriends — say, Sunday night potluck dinners.

Engage people — even if it’s the deli worker who serves you coffee each day.

Greet the mail carrier or delivery person, and get to know each other.

Find out who else in your neighborhood works from home andplan regular get-togethers for coffee or lunch and celebrations,such as holidays or birthdays.

Do your work at a local library or community workspace a fewtimes a week. Chances are you will meet other regulars and getto know the librarians, too.

Mental StimulationWork Your Brain

Can training your brain really stave off cognitive decline? Spectacular claims abound, butrigorous clinical trials are harder to come by. Some convincing scientific evidence for thebenefits of cognitive training comes from a large government-funded study known asACTIVE, or Advanced Cognitive Training for Independent and Vital Elderly.

In a 2006 report,4 ACTIVE researchers demonstrated that participating in a short-term butstructured cognitive training program significantly improved cognitive skills closely relatedto the skill set targeted, and that the benefits persisted even after five years.

“The improvements seen after the training roughly counteract the degree of decline in cog-nitive performance that we would expect to see over a seven-to-fourteen year period amongolder people without dementia,” the study’s lead investigator said.

ACTIVE included 2,802 adults 65 and older who were randomly assigned to participate inone of three cognitive training programs that taught them strategies for improving memory,reasoning, or speed of processing. A fourth group of “controls” received no training.

The training interventions involved up to 10 sessions over a six-week period. A proportion ofthe study participants also received four “booster” sessions over the course of the five-yearstudy period. Each participant underwent cognitive testing before and after the interven-tions, and annually thereafter.

Notes from the lab

They’re called brainteasers for a reason...

It makes perfect sense that working your brain can help

keep it sharp. Brain research is beginning to support that

notion with solid scientific evidence.

One of the largest studies investi-gating risk factors for Alzheimer’sdisease (the Religious Orders Study,whose participants are Catholicnuns, priests, and brothers, age 65and older), found that people whoengaged more frequently in activi-ties involving significant informationprocessing — things like listening tothe radio, reading newspapers,playing puzzle games, and going to museums — had a much lowerincidence of Alzheimer’s disease.5

Similar results have been found inother studies.

More recently, a large clinical trialinvestigated whether a structuredcognitive training program for olderadults could affect mental function-ing. Participants were trained inmemory, reasoning, and speed ofprocessing. The majority did indeed

improve in the skill areas in whichthey were trained. Moreover, theimprovements persisted long afterthe training stopped, suggesting along-term benefit (see page 20).

How Mental Activity May HelpHow mental activity improves cognition (and reduces dementiarisk in later life) is not entirely clear,but a leading theory is that it setsup a “cognitive reserve” in the brain.Intellectual stimulation drives thebrain to develop denser synapticconnections. This in effect makesthe brain more flexible, enabling itto use alternate neural pathways toadapt to changing demands andpossibly offering some measure ofprotection from normal or disease-related cognitive changes.


brain fitness

“When we stimulate our brain by actively thinking, we are sculpting our own neural architecture.” Jordan Grafman, Ph.D., Chief, Cognitive Neuroscience Section,

National Institute of Neurological Disorders and Stroke


brain fitness

Despite the infant state of research in this area, “brain training” gim-micks and gadgets abound. But be careful: Very few of these productsor services have been subjected to rigorous scientific studies.

Brain scientists who have spent years (or decades) studying cognitiveimprovement strategies tend to be conservative. The database is grow-ing, but there’s much more to be learned, including which types of activ-ities are most beneficial and why. Based on what is known, it’s possibleto formulate a few general principles. One is to engage in activities thatstimulate and challenge you. Hopefully, those activities include your job.At home, your options are more varied. If Sudoku challenges you, doSudoku. If reading a fascinating novel does, read a novel.

Putting YourBrain to Work


brain fitness

Some other tips

Find ways to put your brain to work every day, such as balancingyour checkbook without a calculator or using a map to figure outdirections, rather than getting them online.

At work, learn a new software program or volunteer for a newassignment.

The brain loves novelty, so seek out something new: a new hobbyor craft, a new language, or a subject you’ve never been exposedto before. Adult education courses are good places to start. Manyemployers now offer online training on many topics. Take a self-directed class and learn a new skill.

Break out of your normal routine. This can be as simple as usingyour nondominant hand to eat your dinner or taking a differentroute to work — anything that gets your brain off autopilot.

Play challenging games like Scrabble®, Concentration, or Bridge.

Take up a musical instrument and either teach yourself to play orobtain some professional instruction.

Explore new places and/or cultures, whether they are nearby orfar away.

Surround yourself with stimulating people and situations; visitmuseums and art galleries; attend concerts and sporting events.


brain fitness

Here’s some food forthought: diet matters

It’s notoriously difficult to

determine which compo-

nents of our abundant, varied

Western diets are healthful

and which are not, as evi-

denced by the conflicting,

shifting dietary advice prom-

ulgated by an ever-changing

array of experts. This is an

area in which the science is

continuing to emerge —

meaning that what we know

today may change tomorrow.

Still, there are some general

guidelines that most experts

in this area agree on.

Diet and NutritionFeed Your Brain


brain fitness

“Do what your mother told you to do: Eat all those healthy fruits and vegetables!”Claudia Kawas, M.D., Associate Director of the Institute for

Brain Aging and Dementia, University of California, Irvine

Vegetables In a large government-funded study, women in their 60s who atemore green leafy and cruciferous vegetables (cauliflower, broccoli, or cabbage) didmuch better on cognitive tests6 10 years later. The women who ate the most ofthese vegetables were mentally “younger” by one to two years than those who atethe fewest.

Fatty fish Certain fish contain omega-3 fatty acids, which have been shown tohave beneficial brain effects. Best sources are salmon, tuna, and mackerel. Somemanufactured foods are now fortified with omega-3 fats.

Whole grains A diet rich in whole grains, such as brown rice and whole wheatbread or pasta, supports overall cardiovascular health, which is closely linked tobrain health.

Blueberries This fruit is a potent source of antioxidants, which counteract cell-damaging “free radicals” throughout the body. Other sources of antioxidants aremost berries, walnuts, sunflower seeds, pomegranates, ginger, legumes, and colorfulvegetables. Antioxidant supplements have not been proven to offer the same healthbenefits as antioxidant-rich foods.

Red wine Many studies have shown that alcohol, used in moderation (up to1–2glasses a day), may be beneficial to the brain.

Stress ManagementMeditation is a proven stress manage-ment technique, and has been shown toimprove cardiovascular health and evenboost immune function. But what can itdo for your brain? Landmark studies withTibetan Buddhist monks uncoveredintriguing clues.

Richard Davidson and colleagues at theUniversity of Wisconsin showed that“expert meditators” have a higher level ofthe brain waves associated with advancedmental activity such as attention, learning,and conscious perception.7 The distinctrhythms persisted even when participantswere not actively meditating, suggestingthat long-term meditation alters baselinebrain activity.

Other research indicates that regularmeditation can actually change the struc-ture of the brain in areas associated withattention and sensory processing. A brainimaging study led by Sara Lazar8 atMassachusetts General Hospital showedthat areas of the cerebral cortex, theouter layer of gray matter in the brain,were thicker in participants who wereexperienced in a practice called insight or“mindfulness” meditation. The thickeningwas most pronounced in older subjects,suggesting that meditation could reducethe thinning of the cortex that typicallyoccurs with aging.

Notes from the lab


brain fitness

Relax! It’s only your brain we’re talking about

None of us can expect to do away with stress entirely

in our lives. But we can learn to manage it and take

positive steps to blunt its impact.

Often, we feel stressed when welose a sense of control over ourlives. In today’s global economy,Americans are working harder andlonger than ever before. Our dailywork requires relentless multitask-ing, and we face constant change ascompanies adapt to fierce competi-tion and advances in technology.Navigating the demands of our workand our personal lives leaves manyof us feeling like we are not particu-larly successful in either. Takingaction to regain control — or choos-ing to let go of control — is the firststep. This may require taking a hardlook at what’s going on in our lives,assessing where we give up control,and deciding how much we need tohave control, in any particular area.Then we can prioritize, and we caneither try to change the underlyingsituations that leave us feeling outof control or accept that there are

some things in life that we simplyhave no control over.

One thing we can exert some con-trol over is attitude. No matter whatis going on around us, and howmuch chaos seems to surround us,we can still choose to focus on thepositive aspects of a situation andminimize the negative.

Your Brain on MultitaskingMultitasking has become a way oflife — and work — for many of us. Wecheck email while on a conferencecall. Review slides during a meeting.Talk on a cell phone while we’redriving. Doing two or three things atonce may have become so second-nature we don’t even realize we’redoing it. We may not be able toimagine how we would get throughour day if not for this capacity to juggle.


brain fitness

It may surprise you to learn thatmultitasking is not the most effi-cient use of brain power. A series ofstudies in recent years has usedbrain imaging to understand howthe brain handles discrete tasksthat are performed simultaneously.The results suggest that multitask-ing has a cost in terms of efficiency,learning, and neural activity devotedto each task.

One of the most recent studies,from Vanderbilt University,9

suggests that the brain’s executivecontrol center in the frontal lobes is incapable of processing two deci-sion-making operations at once,effectively creating a bottleneck ininformation processing that delaysthe execution of the second taskuntil the first one is complete.

Separately, researchers at theUniversity of California – LosAngeles reported a 2006 study10

finding that multitasking adverselyaffects the brain’s learning systems.Study participants, who were all intheir 20s, learned a task in two

ways: without any distractions andwith the distraction of a series ofbeeps that they were asked tocount silently. Learning the taskwith the distraction created a lessrobust memory of the task, reducing participants’ subsequent knowledgewhen questioned about the taskat a later time.

Earlier published studies show thatswitching from one task to anothercosts the brain time — the morecomplex the tasks, the more time ittakes the brain to switch — and thatwhen the brain engages in twotasks simultaneously, it devotes lessneural activity to each task, essen-tially dividing its processing powerrather than doubling it.

The bottom line from these studies is that multitasking is inefficient atbest, at least from a brain-processingpoint of view. Focusing on one taskat a time is likely to produce better —and faster — results.


brain fitness

• Deal with situations directly.Instead of complaining, focus onfinding a solution.

• During stressful moments likework deadlines or commuter traf-fic jams, take a series of deepbreaths. With regular practice, thistechnique may help you relax dur-ing stressful situations.

• Spend time with co-workers awayfrom work. Getting friendly maymake working together easier.

• Take a break from stress. Walkaround the block or have lunchaway from work – in a park or at anearby restaurant. Whether youare alone or with a friend, thattime may help reduce the tensionyou’re feeling.

• Try to be objective when dealingwith difficult people, situations,

or decisions. Remind yourself thatit’s not personal, it’s business.

• Listen to calming music. If you canbring in an iPhone, do it.

• Avoid caffeine – coffee, tea,chocolate, etc. Caffeine can makeyou jittery and increase yourstressful feelings.

• Control what you can in your workenvironment. Start each day bymaking a plan. Set up systems tostay on top of email and voicemail. Reduce noise with head-phones. Get rid of desk clutter.Make a to-do list. Getting organ-ized may make you feel more incontrol at work.

• If your workload is unmanageable,ask your manager to help you setpriorities.

Good Stress/Bad StressStress is a double-edged sword in terms of its cognitive impact. On one hand, mild stress — like anapproaching deadline — tends toimprove cognitive performance,focusing our attention on the taskat hand. But when stress becomeschronic or unmitigated, it can dam-age the brain and impair memory.That’s because when we are faced

with a serious stressor, the braintriggers the adrenal glands torelease powerful stress hormonessuch as cortisol and adrenaline.Repeated or long-term exposure to these hormones — as happens inchronic stress or conditions suchas post-traumatic stress disorder —is toxic to nerve cells in the hippocampus.

Stress Managment Techniques

Sleep,Rest Well

The idea that sleep is neces-sary to consolidate what welearn into long-term memorieshas gained significant groundin recent years, despite thedifficulty of proving thehypothesis. While it’s clearthat people remember betterif they have a full night’ssleep, why this is so hasremained largely a mystery.

Recent work by BrownUniversity neuroscientistsoffers fresh clues.11,12 MayankMehta and colleagues record-ed electrical activity from thebrains of mice anesthetized tomimic the deepest sleepstates of humans, when mem-ory storage is believed tooccur. (The hippocampus isresponsible for new learning,but scientists believe thatlong-term memories arestored in the cortex, and thata “filing” process happenswhile we sleep.)

Mehta’s team captured a startling “dialogue” ofelectrical communicationbetween the cortex and thehippocampus, in which thecortex initiated a pattern of nerve firing immediatelyechoed by hippocampal neurons (see image at right).

The work demonstrates anovel dialogue between thehippocampus and cortex dur-ing sleep, which the authorsbelieve plays a key role inmemory formation.

Surprisingly, the cortexseemed to be driving this dialogue, as if it were phoninga subordinate to order up thefiles it anticipated needinglater. Mehta speculates thatthis is the brain’s way ofwiping clean the white-boardof the hippocampus to makeway for the next day’s newinformation.

Notes from the lab


brain fitness

To sleep, perchance to retain new information

Getting a good night’s sleep — 7 to 8 hours for most adults —

is essential to performing at our best. If you find yourself

regularly having trouble falling asleep or staying asleep, there

are some things you can do to address the problem.

How Sleep May HelpWhat the brain does during sleep isone of the enduring questions inneuroscience research, and wedon’t have all the answers yet. But agrowing body of evidence suggeststhat a full night of restful sleep iscritical for memory consolidationand retaining information. In stud-ies, people who are deprived ofsleep generally score significantlyworse on memory and cognitive

tests — and the deficits may not be reversible even after the partici-pants are allowed to sleep.

If, after a week or two, you still can’tsleep, see your doctor. You couldhave a sleep disorder, such asobstructive sleep apnea or restlesslegs syndrome. Identifying andtreating the cause of your sleep dis-turbance can help get you back onthe road to a good night’s sleep.

While you were sleeping… experi-ments in sleeping mice show aremarkable degree of synchroniza-tion between patterns of nerve fir-ing in the brain’s cortex (blue trace)and hippocampus (red trace), withhippocampal activity immediatelyfollowing cortical oscillations. In thebackground is a hippocampal neu-ron of the type from which datawere recorded. This study wasundertaken by Brown neuroscientistMayank Mehta, in collaborationwith Thomas Hahn and BertSakmann. (Image: Mehta/Hann/Sakmann/Brown University).


brain fitness

These tips can help you get

a good night’s sleepGo to bed and get up at about the same

time every day, even on weekends.

Don’t eat or drink large amounts before bedtime.

Avoid nicotine and caffeine.

Exercise regularly.

Make your bedroom cool, dark,quiet, and comfortable.


brain fitness

Sticking to a schedule helps reinforce your body’s sleep-wake cycleand can help you fall asleep better at night.

Eat a light dinner about two hours before sleeping. If you’re prone toheartburn, avoid spicy or fatty foods, which can make your heartburnflare and prevent a restful sleep. Also, limit how much you drink beforebed. Too much liquid can cause you to wake up repeatedly during thenight for trips to the bathroom.

These are addictive stimulants that can keep you awake. Smokersoften experience withdrawal symptoms at night, and smoking in bed isdangerous. Avoid caffeine for eight hours before your desired bedtime.Your body doesn’t store caffeine, but it does take many hours for it toeliminate the stimulant and its effects.

Regular physical activity, especially aerobic exercise, can help you fallasleep faster and make your sleep more restful. Don’t exercise withintwo hours of your bedtime, however. Exercising close to bedtime maykeep you awake longer.

Create a room that’s ideal for sleeping. Adjust the lighting, tempera-ture, humidity, and noise level to your preferences. Use blackout cur-tains, eye covers, earplugs, extra blankets, a fan, a humidifier, or otherdevices to create an environment that suits your needs.

Continued on page 34


brain fitness

Sleep primarily at night.

Choose a comfortable mattress and pillow.

Start a relaxing bedtime routine.

Go to bed when you’re tired, and turn out the lights.

Use sleeping pills only as a last resort.

Source: Mayo Clinic (www.mayoclinic.com)

a good night’s sleepContinued from page 33


brain fitness

Daytime naps may steal hours from nighttime slumber. Limit daytimesleep to less than one hour and don’t nap later than 3 p.m. If you worknights, keep your window coverings closed so that sunlight, which adjuststhe body’s internal clock, doesn’t interrupt your sleep. If you have a dayjob and sleep at night but still have trouble waking up, leave the windowcoverings open and let the sunlight wake you up.

Features of a good bed are subjective and differ for each person. Butmake sure you have a bed that’s comfortable. If you share your bed, makesure there’s enough room for two. Children and pets are often disruptive,so you may need to set limits on how often they sleep in bed with you.

Do the same things each night to tell your body it’s time to wind down.This may include taking a warm bath or shower, reading a book, or listen-ing to soothing music. Relaxing activities done with lowered lights canhelp ease the transition between wakefulness and sleepiness.

If you don’t fall asleep within 30 minutes, get up and do something else.Go back to bed when you’re tired. Don’t agonize over falling asleep. The stress will only prevent sleep.

Check with your doctor before taking any sleep medications. He or shecan make sure the pills won’t interact with your other medications or withan existing medical condition. Your doctor can also help you determinethe best dosage. If you do take a sleep medication, reduce the dosagegradually when you want to quit, and never mix alcohol and sleeping pills. If you feel sleepy or dizzy during the day, talk to your doctor aboutchanging the dosage or discontinuing the pills.

How Can You Put It All Together?

Even if life sometimes feels like a rat race, people as a rule are a bit more evolved thanrodents. But at the most fundamental levels of brain function – the dance of molecules,proteins, and electrical signals that drive cell-to-cell communication in the brain – we’re notso different from our four-legged friends. It’s reasonable to presume that generally, what’sgood for their brains is good for ours as well.

So what can we learn from decades of animal research chronicling the brain benefits of“enriched environments” that we can put to use in our lives? If we could create the perfectenriched environment in which to work, what would it include?

Think about how you can adapt your own work-style (and life in general) to incorporate prin-ciples of good cognitive health in each of these areas:

• Working more physical activity into your day, including aerobic exercise, stretching, andmoving your body whenever possible.

• Stimulating and challenging the mind by learning something new and seeking out novelexperiences or different ways of doing routine things.

• Maintaining plenty of interaction with other people, including meaningful social engage-ment and connections with friends and loved ones.

• Managing stress and finding positive ways of coping with high-stress periods.• Being mindful of your diet and sleep habits, working in brain-healthy foods on a daily basis,

and giving your brain the sleep it needs to stay alert and attentive.

Notes from the lab


brain fitness

Enrich Your Life, Enrich Your BrainIf you had your own personal cognitive fitness trainer,what kind of a training program would he/she put you on?

Clearly, cognitive fitness is multidimensional. It’s

more than physical activity. It’s more than mental

stimulation. And it’s more than social interaction, diet,

stress management, or adequate sleep. Each of these

factors is important, but even more important is putting

them all together.

Just as taking care of your bodyinvolves more than exercisealone, taking care of your braindemands a multifacetedapproach. The more you do totake charge of brain health, themore you are likely to benefit.

The Team Approach to Brain Health While no single activity is going togive you total cognitive fitness,activities that combine physicalexertion with new learning andsocial engagement are likely tooffer additive benefits beyondactivities that focus on only oneof these factors. The good news is

that by making simplechanges in your day-to-day life, you can reap the benefits of cognitive fitness.


brain fitness

A number of studies have suggested that participating ingroup dance lessons improves cognitive functioning. For example,researchers at McGill University inMontreal presented data at a 2005scientific meeting showing thatolder adults who learned Argentinetango dancing experienced improve-ments in cognition and day-to-daytask performance. Tango combinessocial integration (dancing with apartner; participating in a groupclass) with mental challenge (learn-ing complicated dance steps) andphysical exercise requiring balanceand coordination.

One of the largest studies to lookat the benefits of combining various factors known to affect cognitive fitness is a clinical trial byJohns Hopkins University called

Experience Corps,13 which recruitsolder adults as volunteer mentorsfor elementary-school studentsin13 cities across the country. Thevolunteers play roles designed tohave a high impact on children’seducational outcomes, providing theparticipants an opportunity to makea real difference in a child’s life. Atthe same time, Experience Corpsincreases the volunteers’ social,cognitive, and physical activity.

Preliminary results from the studyshow that the older adults partici-pating in Experience Corps scoredsignificantly better on cognitivetests than a group of control sub-jects who did not participate. Theyalso got physically stronger, hadhigher levels of physical activity, andexpanded their social networks.


brain fitness

Learn Faster,Remember BetterSuch studies extend a long histo-ry of research examining animalsthat are raised in so-calledenriched environments — cagesthat are filled with toys, runningwheels, and tunnels, and that areshared with other animals. Miceor rats who are exposed to suchstimulating environments, whichgive them ample opportunity forexercising voluntarily, playfulexploration, and interacting withothers of their species, show sig-nificant benefits over animalsraised in standard cages withoutthe extra stimulation.Specifically, they learn to run amaze faster and more accuratelyand to better remember the bestpath through the maze.

When researchers look at thebrains of animals raised in thesecomplex environments, they findincreased numbers of synapses,larger blood vessels, higher lev-els of neuron-supporting brainchemicals, and other physiologi-cal changes indicative ofimproved neural functioning.Enrichment of this sort evenboosts the number of new neu-rons that are generated in thehippocampus, a phenomenonthat is associated with betterlearning.

summary

It’s Never Too Lateor Too Early to Begin

When should you start training your brain?Yesterday!

As cognitive fitness research progresses and expands, we can

expect more specific guidelines on just what types of work and

leisure activities are most beneficial, how often to do them, and why

they affect brain health. In the meantime, it is encouraging to know

that, just by making simple changes in your day-to-day life, you can

take control of your brain health and reap the benefits of cognitive

fitness.

It’s never too late or too early to begin. And the sooner you start,the more you stand to gain.

We hope this booklet has helped you identify goals for making your brain fit for life – by spending more time on such brain-boosting activities as exercise and socializing, or even learning something new. Now let’s focus on steps to help you reach those goals. You will find a convenient actionplan format at the end of this discussion. Fill it out by using the followingsteps.



brain work

Write it down.Putting your goals in writing makesthem more meaningful. Adding whyyou want to achieve each goal is areal motivator.

Take baby steps.You’ll feel overwhelmed if you try toaddress every aspect of brain healthat once. Set priorities.

Give yourself a timeframe.And remember: That implies givingyourself enough time to work at andmaster your goals.

Be realistic.People who try to do too much toosoon often get discouraged and giveup altogether. Don’t be a victim ofyour own ambition. If your goalsseem impossible, revise them.

Now, determine your baseline. Thinkabout how you measure up againstthe healthy brain practices below.

Social Interaction• Who did I see today, and for what

purposes?• What did I do to reconnect with

someone I care about today?

Physical Activity• How many minutes did I walk

today, including around the office?• How did I work exercise into my

day?• Did I “walk and talk” at work,

rather than emailing or phoning?

Cognitive Stimulation• What did I learn today? • What routine task did I approach

differently today? • Did I challenge my mind? Did I do

anything just for fun?

Diet• I ate ___ servings of fruits and veg-

etables today.• 3 brain-healthy things I ate today

are: _________________________

Stress Management• How was my stress level today?• What caused me the greatest

stress today? What triggered it?• How did I cope? How did I relax?

Sleep• How well did I sleep last night?

How long? Did I awaken duringthe night?

• If sleep was poor, do I know why?• Did I feel drowsy during the day? • Did I nap?

How you answer these questionsmay help you determine whichareas of brain health you need tofocus on as you map out your cogni-tive fitness plan.

Your Cognitive Fitness StrategyAn Action Plan for Brain Health


brain work

Your Action Plan for Brain Fitness

Goals: __________________________________________________________________________________________________________________________

Action steps: ____________________________________________________________________________________________________________________

Timeline (when you will assess your progress): ________________________________________________________________________________________

Revise goals or set new ones: ______________________________________________________________________________________________________

Monday Conduct a “walking meeting”at the office, rather than a sit-downsession with a colleague.

Tuesday Shake things up! Volunteer tocollaborate on a project you don’tknow much about, or learn a new soft-ware program.

Wednesday Bring a bag of blueberriesto enjoy during a coffee break.

Thursday Card games are a great wayto exercise your brain. Challenge acolleague at lunch.

Friday Sharpen your communicationsskills by answering your emails with aphone call instead of pushing the“Reply” button.

Whatever your cognitive fitness focus turns out to be – more exercise, morestimulation, more social contact – you can pursue your goals at work as well asat home. Use these ideas to fill your work week with brain-boosting activities.

Additional resources about cognitive fitness and healthy brain practices.

You’ll find suggestions for additional reading at the end of this booklet. They canhelp you gain a deeper understanding of the many issues raised here, or helpyou find out more about what actions you can take to improve your brain atwork and keep it fit for life.


brain work

Alzheimer’s disease (page 9): a degenerativebrain disease of unknown cause and the mostcommon form of dementia. Alzheimer’s diseaseusually starts in late middle age or in old age asmemory loss involving recent events, then pro-gresses over the course of five to ten years to aprofound intellectual decline characterized bydementia and personal helplessness.

Antioxidant (25): A substance, such as vitamin E,vitamin C, or beta carotene, thought to protectbody cells from the damaging effects of oxidation.

Cardiovascular (25): of, pertaining to, or affectingthe heart and blood vessels.

Cognitive function (1): a general term pertainingto functions of the brain, including thinking, per-ceiving, recognizing, conceiving, judging, sensing,reasoning, and imagining.

Dementia (9): general mental deterioration from apreviously normal state of cognitive function orpsychological factors (not to be confused withmental retardation or developmental disability).Alzheimer’s disease is one form of dementia.

Dendrites: short nerve fibers that project from anerve cell, generally receiving messages from theaxons of other neurons and relaying them to thecell’s nucleus.

Glia [glial cells] (13): the supporting cells of thecentral nervous system, which protect and nourishneurons and are increasingly believed to be direct-ly involved in the modulation of nerve signaling.

Hippocampus (7): structure located deep in thebrain and involved in memory and learning.

Magnetic resonance imaging (MRI) (7): A brain-imaging technique that measures metabolic activi-ty in neurons and constructs an anatomical imagebased on the data. Functional MRI is an adaptationof the technique that can identify which areas ofthe brain are active during specific tasks, therebyproviding data on brain function in addition toanatomy.

Neurons (10): nerve cells. The basic units of the

central nervous system, neurons are responsiblefor the transmission of nerve impulses. Unlike anyother cell in the body, neurons consist of a centralcell body as well as several threadlike “arms”called axons and dendrites, which transmit nerveimpulses. Scientists estimate there are more than100 billion neurons in the brain.

Neuroscience (1): the study of the brain and nerv-ous systems, including their structure, function,and disorders. Neuroscience as a discipline hasemerged only in the last few decades.

Obstructive sleep apnea (31): recurring interrup-tion of breathing during sleep because of obstruc-tion of the upper airway by weak or malformedpharyngeal tissues. It occurs especially in obesemiddle-aged and elderly men, and results in hypo-xemia and in chronic lethargy during the day.

Plasticity (6): in neuroscience, refers to the brain’scapacity to change and adapt in response to devel-opmental forces, learning processes, or aging, or inresponse to an injury in a distinct area of thebrain.

Restless legs syndrome (31): feeling of uneasi-ness and restlessness in the legs after going tobed (sometimes causing insomnia); may berelieved temporarily by walking or moving the legs.

Self-efficacy (17): an individual's estimate or per-sonal judgment of his or her own ability to succeedin reaching a specific goal.

Synapse (6): the junction where an axonapproaches another neuron or its extension (adendrite; see definition above); the point at whichnerve-to-nerve communications occurs. Nerveimpulses traveling down the axon reach thesynapse and release neurotransmitters into thesynaptic cleft, the tiny gap between neurons.

Transcendental meditation (26): a technique,based on ancient Hindu writings, by which oneseeks to achieve a relaxed state through regularperiods of meditation during which a mantra isrepeated.

Glossary


brain fitness

Your Brain at WorkLinks/other resourcesDana Alliance for Brain Initiatives http://www.dana.org/about/dabiLearn more about this nonprofit organization ofmore than 265 pre-eminent neuroscientists,including ten Nobel laureates, dedicated toadvancing education about the brain.

The Brain Centerhttp://www.dana.org/braincenter.cfmYour gateway to the latest research on the humanbrain.

Brain Information and Brain Web http://www.dana.org/brainweb/Visit this section to access links to validated sitesrelated to more than 25 brain disorders.

Brain Resources for Seniors http://www.dana.org/seniors/Older adults and caretakers can find a centralbank of sites about brain health, education, andaging.

Brain Awareness Weekhttp://www.dana.org/brainweek/Learn more about this international event organ-ized by the Dana Alliance.

MetLifewww.MetLife.comDownload a copy of Met Life’s Ten Tips forMaintaining a Healthy Brain.

National Institutes of Healthwww.Nih.govLinks to all of the NIH websites, and a list ofweb-based health resources, listed by topic.

National Health and Wellness Bureauhttp://www.nhwb.org/Information on Employee Wellness programs.

National Heart Lung and Blood Institutewww.nhlbi.nih.govA quiz on the role of exercise in heart and overallhealth.

National Sleep Foundationwww.sleepfoundation.orgGeneral information on the importance of goodsleep and tips and resources.

My Pyramid (the United States Department ofAgriculture)http://www.mypyramid.gov/Customize your own “food pyramid” and get tipsfor healthy eating.

AcknowledgementsThe following individuals and groups contributedextensively to the production of this guide.

The Conference BoardMature Workforce Initiative Team

Linda Barrington, Ph. D.Lorrie FosterDiane Piktialis, Ph. D.Jeri SedlarMary Young, Ph. D.

Wennie LeeKatherine Solis

Publishing Department

Peter DrubinSana OlkovetskyChuck MitchellSusan Stewart

The Dana Alliance for BrainInitiativesBarbara E. GillLaura ReynoldsSarah Thompson

Brenda Patoine, writerKatherine L. Bick, Ph. D., scientific advisor

References

1. Maguire, Gadian, Johnsrude, Good, Ashburner, Frackowiak, Frith. Navigation-related structural changein the hippocampi of taxi drivers. Proc Natl Acad Sci USA. 2000; 97(8):4398-4403.

2. Bangert, Schlaug. Specialization of the specialized in features of external human brain morphology.Eur J Neurosci 2006; 24(6):1832–1834.

3. Pereira, Huddleston, Brickman, Sosunov, McKhann, Sloan, Gage, Brown, Small. An in vivo correlate ofexercise-induced neurogenesis in the adult dentate gyrus. Proceedings of the National Academy ofSciences of the USA 2007; 104(13):5638-43. Epub ahead of print March 20, 2007.

4. Willis, Tennstedt Marsiske, Ball, Elias, Koepke, Morris, Rebok, Unverzagt, Stoddard, Wright; ACTIVEStudy Group. Long-term effects of cognitive training on everyday functional outcomes in older adults.JAMA 2006; 296(23):2805-14.

5. Wilson, Mendes de Leon, Barnes, Schneider, Bienias, Evans, Bennett. Participation in cognitively stim-ulating activities and risk of incident Alzheimer’s disease. JAMA. 2002; 287(6):742-8.

6. Kang, Ascherio, Grodstein. Fruit and vegetable consumption and cognitive decline in aging women.Annals Neurol. 2005; 57(5):713-20.

7. Lutz, Greischar, Rawlings, Ricard, Davidson. Long-term meditators self-induce high-amplitude gammasynchrony during mental practice. Proceedings of the National Academy of Sciences of the USA2004; 101(46):16369-73. Epub ahead of print Nov. 8, 2004.

8. Lazar, Kerr, Wasserman, Gray, Greve, Treadway, McGarvey, Quinn, Dusek, Benson, Rauch, Moore,Fischl. Meditation experience is associated with increased cortical thickness. Neuroreport2005;15(17):1893-7.

9. Dux, Ivanoff, Asplund, Marois. Isolation of a central bottleneck of information processing with time-resolved MRI. Neuron. 2006; 52(6):1109-20.

10. Foerde, Knowlton, Poldrack. Modulation of competing memory systems by distraction. Proc NatlAcad Sci USA. 2006; 103(31):11778-11783.

11. Hahn, Sakmann, Mehta. Phase-locking of hippocampal interneurons’ membrane potential to neocorti-cal up-down states. Nature Neuroscience 2006;9(11):1359-61.

12. Hahn, Sakmann, Mehta. Differential responses of hippocampal subfields to cortical up-down states.Proceedings of the National Academy of Sciences of the USA 2007;104(12):5169-74.

13. Tan, Xue, Li, Carlson, Fried. Volunteering: a physical activity intervention for older adults – TheExperience Corps program in Baltimore. J Urban Health. 2006; 83(5):954-69.

© 2008 by The Conference Board, Inc., and The Dana Alliance for Brain Initiatives. All rights reserved.Printed in the U.S.A. ISBN No. 0-8237-0873-X. The Conference Board and the torch logo are registeredtrademarks of The Conference Board, Inc.

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