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Webinars on Demand 2017

(C) 2014 by Exercise ETC. Inc. All rights

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Train the Brain

Laura Abbott, MS, LMT • Master’s Degree, Sports Medicine

• Licensed Massage Therapist

• Undergraduate degree in Exercise Science

• Instructor of Kinesiology, Georgia State University

• ACE Certified Personal Trainer

• Guest speaker at Atlanta area massage schools and at the Georgia State University Physical Therapy department.

• Owner of Premier Performance, Atlanta, GA

How to Get Your CE Certificates

• View the complete webinar • Make sure your printer is “on” • Log on to our website: www.exerciseetc.com • Click on “Administration” • Click on “Webinar on Demand Certificates” • Complete all required fields & click “submit” • Your CE certificate will appear on the screen; you

may either save or print your certificate; even if you do not have a working printer, make sure to complete this form

• Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs.

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Learning Objectives (5)

• After viewing this webinar you will be able to:

– Define the aging process

– Identify neuroplasticity

– Explain the main parts of the brain

– Describe the importance of blood flow to the brain and how it affects cognition

– List and explain the 5 elements of cognition

A New Theory of Aging

• We no longer believe that cognitive decline is inevitable.

• There is a body of research showing that cognition can be maintained throughout life if the brain is challenged regularly.

• “Train the Brain” programs may even slow the progression of chronic diseases like Alzheimer’s.

Defining the Aging Process According to the American Society of Gerontologists

• 45 – 64: Middle age

• 65 – 74: Young old

• 75 – 84: Old

• 85 – 94: Old old

• 95 +: Oldest old*

*The fastest growing age demographic in the country!



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Life Expectancy in the USA, 2012 Source: CDC, 2012

White Male

White Female

Hispanic Male

Hispanic Female

Black Male

Black Female

78.2 83.4 75.8

80.6

69.6 76.5

White Male

White Female

Hispanic Male

Hispanic Female

Black Male

Black Female

19.2 22.2

18.2 21.9 17.2 19.8

Remaining Life Expectancy at Age 65, 2012

Life Expectancy at Birth, 2012

Train the Brain?

• The premise that the brain needs resistance training and overload, just like our skeletal muscles and that regular mental exercise will increase performance & cognition.

• Active people get this every day: thanks to smartphones, computers, remembering passwords, etc our brains get a daily workout.

• Older people often are more passive and less involved, and their brains literally atrophy.

How to Integrate These Programs

• Personal Training Sessions

• Group Fitness Classes

• Senior Boot Camps

• Open houses

• Orientations

• Senior Centers:

– Assisted living centers, YMCAs or JCCs



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How to Market these Programs

• The demand is there; you just need to tap into it:

– Direct mail

– Flyers in the community

– Newspaper ads

– Community newsletters

– Media releases

– Word of mouth

Apply For a Grant • The National Council on Aging and Federal Agency

on Aging disperse money to the individual states.

• The states dole out the money to individual counties.

• The counties disperse it locally to both not-for-profit and for-profit groups.

• The money can be used for outreach, advertising, to pay staff, rent space, etc.

• Start your search with your local Department of Elder Affairs/ Senior Services. (The name of the agency varies from state to state.)

Understanding “Neuroplasticity”

• The brain changes throughout life

• “Neuroplasticity” refers to increases in neural pathways that occur due to changes in behavior, increases in stimulation, or adaptations to the environment



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Main Parts of the Brain

• Cerebrum

• Cerebellum

• Brain Stem

Cerebrum: Largest Part of the Brain

• Responsible for thinking and voluntary movements

• Frontal Lobe

– Social behaviors, long-term memories

• Temporal

– Short term memories

• Occipital

– Vision & color relationships

• Parietal

– Processing information; divided into the left & right hemispheres

Left Brain vs. Right Brain

• Left is analytical

• Right is creative

• Both sides have language functions

• Separated by corpus callosum, a thick bundle of nerves that allows communication from one side to the other



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Hippocampus • Located in temporal

lobe of brain

• Functions

– Memory (long and short)

– Spatial memory

• Has a close working relationship with cerebellum, so ideal area to study neuroplasticity

Cerebellum “The Little Brain”

• Base of the cerebrum

• Responsible for coordination, posture, fine motor skills and balance

• Important for motor learning

Brain Stem The Nerve Center of the Body

• Connects the spinal cord to the rest of the brain

• 10 of 12 cranial nerves branch from brain stem



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The Middle Aged Brain

• Until recently it was thought the brain stopped growing after the age of about 30

• There is a growing body of research that documents that the brain keeps developing well into middle age --and beyond with proper stimulation

The Secret Life of the Grown-up Brain

– Barbara Strauch, 2010

The Older Brain

• Multi tasking becomes difficult

• Attention wanes

• Decision making & reasoning may be significantly impaired

• These can all be improved with cardio fitness & mental stimulation

Cognitive Retention: Do “Train the Brain” Programs work?

• 3000 older adults (average age of 74) who

participated in 12 weekly, 60-minute “train the brain sessions” performed better than untrained counterparts 5 years later.

• Reasoning skills and processing speed showed improvement 10 years later.

– Journal of American Geriatrics Society,

• January 13, 2014



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Senior Exercise Recommendations “It’s all about blood flow….”

• Brain is 2% of the adult body weight but receives 15% of the blood and consumes 20% of the oxygen

• High demand for ATP – High demand for glucose – High demand for oxygen

• 10 sec interruption = loss of consciousness • 1-2 min = neural impairment • 4 min = brain damage

Increase Blood Flow, Improve Cognition

• Always get physician approval first!

• High intensity exercise associated with lower rates of depression and cognitive decline & better health

– Exercise to the point of breathlessness

• Regular, moderate exercise also has significant health benefits

– Exercise until short of breath

• Higher intensity exercise improves hormonal balance too

World Health Organization, 2012

How Exercise Improves Cognition: Three More Studies

• One study found that normally sedentary older adults who walked at a moderate pace three times a week for a year boosted the size of the brain region involved with memory.

• A second study found that twice-weekly resistance (weight) training helped women with mild signs of mental decline improve their scores on thinking and memory tests.

• A third showed that exercise done for strength and balance also improved memory.



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Cardio Training: 4 – 6 Times per Week

30 – 60 minutes per session

Balance Training: At Least 3 Times/Week; Daily is Better!

Strength Training: At Least Twice a Week; All Muscle

Groups



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Understanding Cognition • Cognition is not only

affected by mental stimulation and exercise but also by:

– Nutrition

– Hydration

– Medication

– Alcohol

– Companionship

– Depression

A furry friend can be life altering.

5 Elements of Cognition • Memory

– Short& long term recall • Problem solving

– Ability to reach a solution • Language skills

– Verbal & written • Reasoning

– Taking non-related facts to reach a logical conclusion

• Conceptualization – Abstract thought

Plus processing speed!

Cognitive Disorders CDC, 2012

INCIDENCE: • Alzheimer’s

– Over age 65: 13%

– Over age 85: 45%

• Vascular Dementia

– Over age 71: 5%

– Over age 90: 38%

• Depression

– Community based: 1%

– Nursing home: 15%

CAUSES:

• Alzheimer’s – Family history

– Lack of mental stimulation

• Vascular Dementia – Poor blood flow

– Stroke

• Depression – Isolation, Loss

– Hopelessness



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Leading causes of nursing home

admission: 1. Neurological

Dementia

2. Cardiovascular

Congestive heart failure

3. Musculoskeletal

Osteoporosis

Osteoarthritis

According to the Wall Street Journal, February, 2014,

the medical costs of treating dementia exceed the costs of

heart disease & cancer combined.

Medical Community Intervention • The primary care physician

must be an active participant in the effort to maintain cognition.

• Request a medication review – Are they all necessary?

– Can dosages be reduced?

– Are there interactions?

– Are there vitamin/mineral deficiencies?

10 Drugs that May Impair Memory AARP: May, 2013

• Statin drugs

• Blood pressure meds

• Anti-depressants

• Anti-seizure meds

• Narcotic pain relievers

• Anti-anxiety meds

• Parkinson drugs

• Incontinence meds

• Sleeping aids

• Antihistamines

According to the CDC (2012) the average

American 65 year-old is on 4 prescription meds.

The average 85 year-old is on 14.



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Alcohol, Ammonia & Cognition

• Ammonia is a known neurotoxin that slows down processing speed and affects language, memory, problem solving and reasoning abilities.

• Risk factors for elevated ammonia levels: – Alcohol use – Smoking – Aging liver & kidneys – Use of barbiturates, diuretics

and narcotics, especially when combined with alcohol

Nutrition Misconception #1 “Alcohol is Good for the Heart”

• Drinking too much alcohol can: – Affect cognition

– Raise triglyceride level

– Raise ammonia levels

– Increase blood pressure

– Contribute to obesity

– Increase the risk of diabetes

– Increase fall risk for seniors

– Increase stroke risk

• Moderation, defined: – an average of 1 – 2 drinks/

day for men and one drink/ day for women:

– One 12 oz. beer

– One 4 oz. glass of wine,

– 1 cocktail: 1.5 oz. pour

• The American Heart Association cautions people NOT to start drinking if they do not already drink alcohol.

Water, Vitamins & Cognition

• Drink 64 ounces of water per day

– Dehydration mimics the symptoms of dementia

• Check B-12 & Folate levels

– Deficiencies in either associated with impaired brain function



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Supplements & Cognition • Lactulose

– This laxative also removes ammonia, a neurotoxin, from the system

• Ask your doctor about Lysine

– Some research says it slows Alzheimer’s progression; some says it accelerates the progression

• Ask your doctor about CoQ10

– Research interesting but inconclusive regarding effect on cognition

Sugar& Cognition

• Seniors with the highest sugar consumption almost twice a likely to develop cognitive impairment. – Mayo Clinic, 2014

• Although brain runs on glucose, too much sugar increases insulin resistance, thus depriving brain of glucose.

“A Spoonful of Sugar…..” 1 tsp of sugar = 4 grams

• There is no RDA for sugar since it is not

an “essential” nutrient

• 1 8 oz can of coke has 44 grams of sugar, or 11 teaspoons

• March, 2014: World Health Organization recommends men consume no more than 36 grams, and women no more than 20 grams of sugar per day

• This is less than 1 can of soda per day



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Sodium & Cognition • Avoid high sodium

foods – Salty foods tend to

cause dehydration which affects cognition

• Seniors with highest salt intake also more likely to suffer impairment. – University of Toronto,

2014

“Salt of the Earth” • 1 tsp salt = 2350 MGs

• Salt RDA = 2400 mg/day

• 1 bowl of Progresso Chicken Corn Chowder has over 1700 mg of sodium, or +74% of the RDI

Nutrition Misconception #2

• “Sea salt is better than table salt”

– 61% of CAD patients surveyed by AHA believed this

– Fact: Salt is salt, and sodium is sodium, be it sea salt, kosher salt or Morton’s



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Caffeine & Cognition

• A 2014 study found that older women who consumed + 370mg of caffeine per day (approximately 2 cups of coffee) had and maintained a higher cognitive level than women who did not.

• Caffeine from tea or soft drinks did not have the same effect.

The Obesity Paradox

• Seniors with highest intakes of protein & fat had lowest risk of cognitive impairment.

• Seniors who were overweight (BMI 24 – 29) had the lowest death rate of any group, including those with significantly lower BMIs.

• The extra fat improves brain function, supplies an energy reserve during acute illness and provides cushioning to minimize impact of a bad fall – Journal of American Medical Association, January,

2013

How to Train the Brain – Lumosity.com – Fitbrains.com – Crossword puzzles,

Sudoku, jigsaw puzzles – Reading, conversation – Scrabble, bridge & other

card games, mahjong, Monopoly, Trivial Pursuit

– Brainteasers, riddles – Paint a picture; write a

poem – Make a list!



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Train the Brain Drills • Exercise ETC has dozens of ready-to-go “Train

the Brain” drills available for your senior clients or groups, all available for 1 low price and featuring unlimited usage.

• For details, and to view free samples, visit:

Exerciseetc.com/brain-drills.html

1-800-244-1344

How to Get Your CE Certificates

• View the complete webinar • Make sure your printer is “on” • Log on to our website: www.exerciseetc.com • Click on “Administration” • Click on “Webinar on Demand Certificates” • Complete all required fields & click “submit” • Your CE certificate will appear on the screen; you

may either save or print your certificate; even if you do not have a working printer, make sure to complete this form

• Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs.

Post-course Learning Assessment This assessment must be completed if you are certified by BOC, CSCS or NSCA

Question 1

What is the fastest growing demographic in the U.S.?

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Question 2

Increasing neural pathways due to changes in behavior, increases in stimulation, or

adaptations to the environment is called ____.

Question 3

Which lobe of the cerebrum is responsible for short-term memories?

A. Frontal

B. Occiptal

C. Parietal

D. Temporal

Question 4

Loss of consciousness begins when blood flow is interrupted for at least:

A. 10 seconds

B. 1-2 minutes

C. 30-45 seconds

D. 4 minutes



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Question 5

Which of the following elements of cognition focuses more on abstract thoughts?

A. Conceptualization

B. Problem solving

C. Reasoning

D. Memory

Correct Your Work: Answer Key

1. 95 year olds and older

2. Neuroplasticity

3. D

4. A

5. A

Make sure to keep this assessment with your other

recertification documents for 4 years. Questions about any

answer? Email us at: [email protected]

PLEASE NOTE:

• Remember to complete this webinar and print the certificate

by December 31 of this year.

• Certificates with next year’s date may not be accepted by your

credentialing organization.

mailto:[email protected]



train the brain - exercise etcexerciseetc.com/file/train-the-brain.pdf · train the brain laura...

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