Because Gray MattersTM 7 Paul Bendheim Want a... · “You have to begin to lose your memory, if only in bits and pieces, to realize that memory is what makes our lives. Life without

Because Gray MattersTM

Want a Healthy Brain?

It’s All in the Lifestyle!

Power of Purpose

Arizona LeadingAge - 2017 Annual ConferenceScottsdale, Arizona

June 1, 2017

Paul E. Bendheim, M.D.

Founder, BrainSavers LLC

Clinical Professor of Neurology, College of Medicine

University of Arizona – Phoenix

“You have to begin to lose your memory, if

only in bits and pieces, to realize that memory

is what makes our lives. Life without memory

is no life at all. Our memory is our

coherence, our reason, our feeling, even our

action. Without it, we are nothing".

Luis Buñuel

Memory Loss = “Losing My Mind”

Alzheimer’s Disease: An Epidemic

Alzheimer’s Disease

At Risk:

• 77 million baby boomers + 35 million seniors

Costs 2017:

Directs = $259B (AD & other dementias)

Medicare = $131B ($113B in 2016)

Projected 2050:

Direct = $1.1 trillion

Medicare = $589B

More information: 2017 AD Facts & Figures

5.5 million Americans have Alzheimer's disease today

2017 - New case every 66 seconds

Projected U.S. Prevalence (millions)

0

2

4

6

8

10

12

14

16

18

2010 2025 2050

The Target of Alzheimer’s Disease

Introduction to Brain Anatomy

Hippocampus = Seahorse

Memories and Emotion

Normal Aging vs. AD

Amyloid Plaques & Neurofibrillary Tangles

Alzheimer’s Normal

Tangles

Plaques

Courtesy of Harry Vinters, MD, and Pierre Tariot, MD.

The Goal: HEALTHY BRAIN AGING

Reduced Risk of AD

The New Science of the Aging Brain

• Brain Plasticity: “Use It or Lose It”

▫ Re-wiring = new growth of synapses▫ New neurons

• Brain Reserve: An insurance policy against age-related brain degeneration

Building Brain Reserve:

A Brain Healthy Lifestyle

• Socialization• Mental / Cognitive challenges• Physical activity• Healthy nutrition• Manage chronic stress• Restful sleep

Brain+Body Total Fitness Classes

What is BrainSavers®?



Socialization or social engagement

The maintenance of many social connections

High level of participation in social activities

Participating in fun and engaging, mentally stimulating activities with family and friends.

SOCIALIZATION Defined

“... provides evidence that social integration delays memory loss among elderly

Americans.”

Possibility “to reset one’ s trajectory of cognitive decline with age” by getting and staying

socially involved.

Effects of Social Integration on Preserving Memory Function in a Nationally Representative US Elderly Population. Ertel et al. Am J Public Health. 2008

Evidence for Neurocognitive Plasticity in At-Risk Older Adults: The Experience Corps Program. Carlson et al. J Gerontol A Biol Sci Med Sci. 2009

SOCIALIZATION



Mental and Cognitive Challenges

“Use It or Lose It”

Do Effortful Mental Activities Protect Against

Dementia?J. Coyle. New England Journal of Medicine. 2003

2005 - “Robust evidence that complex patterns of mental activity in the early, mid- and late-life stages is associated with a significant reduction in dementia incidence”

MJ Valenzuela, P Sachev. Psychological Medicine, 2005

Daily Workouts in the WORLD BRAIN GYM

• Activities at place of worship, social clubs, book clubs, bridge, chess, etc.

• Reading a novel, listening to music• Learn a language, musical instrument, to draw &

paint, ceramics, new hobby.• Continuing education classes; philosophy, botany.• Planning a trip to Italy (bonus: Italian restaurant)• Crossword puzzles, Sudoku, etc.• Computerized brain exercises• Discussing politics, current events, etc.• 1000+ more ways to workout in the WBG



2017: Exercise in the USA

PHYSICAL EXERCISEDoes physical exercise affect the brain?

Are these folks “smarter”?

“It is exercise alone that supports the spirits, and keeps

the mind in vigor”

Marcus Tullius Cicero, ~ 65 BC

PHYSICAL EXERCISEDoes physical exercise affect the brain?

”I take my only exercise acting as pallbearer at the

funeral of my friends who exercise regularly”

Mark Twain

Is physical exercise good for your brain?

Cardiovascular fitness is associated withsparing of brain tissue in aging humans.

Aerobic Exercise Training Increases Brain Volume in Aging Humans

Colcombe et al. J Geron Ser A: Biol Sci Med Sci. 2006

An in vivo correlate of exercise-induced neurogenesis

in the adult dentate gyrus Pereria et al. Proc Nat Acad Sci USA 104:2007

PHYSICAL EXERCISE

Conclusion: Physical Exercise Increases

Hippocampal Neurons in Humans

PHYSICAL EXERCISE: Time to Vote



MEDITERRANEAN DIET

Adherence to the Mediterranean diet is associated with lower AD risk.

~ 40% risk reduction for most adherence

~ 20% risk reduction for modest adherence

Dietary intervention can significantly reduce

cognitive decline and the risk of dementia

and Alzheimer’s disease.

HEALTHY BRAIN NUTRITION



Chronic Stress: A Brain Wrecker



Sleep Strengthens Memories

Weary with toil, I haste me to my bed,

The dear repose for limbs with travel tired;

But then begins a journey in my head,

To work my mind when body’s work’s expired.

William Shakespeare, Sonnet 27

Scientific American – April 2017 Volume 316, Issue 4

A Rare Success against

Alzheimer's

A gold-standard clinical trial provides evidence that diet, exercise and an active social life can help prevent cognitive decline.

https://www.scientificamerican.com/article/a-rare-success-against-alzheimer-rsquo-s/

The FINGER StudyFinnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability

• Published in 2015, the most comprehensive study conducted.

• Two-year intervention: nutritional guidance, social activity, cognitive training, physical exercise, and management of metabolic & vascular risk factors.

• Control group received regular health advice.

• Primary outcome was cognitive performance as measured by the modified Neuropsychological Test Battery (NTB), Stroop test, and Trail Making Test.

The FINGER Study: Conclusions

• Compared to the control group, participants in the intervention group scored 25% higher on NTB.

• In executive memory these differences were even more pronounced, with scores 83% higher in the intervention group.

• Processing speed was 150% higher compared to the control group.

• Researchers will follow participants for seven years in order to understand if the reduced cognitive decline observed in this trial is followed by diminished levels of dementia and diagnosis of AD.

Risk vs Protective Factors

Ngandu T, et al. Lancet 2015

SUMMARY

The last 25 years has taught us that ….

• The normal aging brain can be made bigger & stronger

• “Plasticity” & “Brain Reserve” are proven concepts

• Loss of synapses & neurons is not a one-way street

• Loss of memory function is not a one-way street

• The risk of AD & stroke can be reduced by the lifestyle choices we make

Be Your Own “Healthy Brain Doctor”

• Stay socially active – have fun!• Exercise your brain – challenge it!• Stay physically active – walk!• Eat a brain-healthy diet – what did

your mother say!• Manage stress• Get a good night’s sleep

Choose A Brain Healthy Lifestyle

BRAIN RESERVE

STRESS REDUCTION

ATTITUDE

SLEEP

EXERCISE SOCIALIZATIONMENTAL STIMULATION

NUTRITION

Regain, Retrain & Maintain Your Brain

“If you make brain-healthy lifestyle changes and take action by getting involved, we could realize a future without Alzheimer's disease.”

National Alzheimer’s Association

www.alz.org

Brain+Body Total Fitness ClassesBrainSavers®

More Information

BRAIN+BODY TOTAL FITNESS CLASSES

CONTACT

Darryl Smith

Senior Client Manager

BrainSavers LLC

602-920-3422

[email protected]

Thank You!

Questions?

Documents

Because Gray MattersTM 7 Paul Bendheim Want a... · “You have to begin to lose your memory, if only in bits and pieces, to realize that memory is what makes our lives. Life without