RAI

FITNESS
1ANTI-AGING STRATEGIES
FOR ACHIEVING

SUPER MIND POWER

ROBERT GOLDMAN,

M.D., D.O., PH.D.,

PRESIDENT, NATIONAL ACADEMY OF SPORTS MEDICINE

WITH

RONALD KLATZ,

M.D., D.O.,

PRESIDENT, AMERICAN ACADEMY OF ANTI-AGING MEDICINE

ISA BERGE

U.S.

Within these pages you

$24.95

will find all the

how

date, cutting-edge information on

/CANADA $35.95

most up-t

to boost brai

power, improve memory, concentration, and creativil

and keep your mind super-fit

as long as you

The most important organ we possess

is

our brain.

liv

is

It

our

remarkable brainpower that sets us apart from other

species and

makes us

special.

And

like

can be made stronger with consistent

effort,

can be expanded and strengthened.

too,

of us

is

Anti-Aging Medicine,
tips

all

our brainpower,

In fact,

each one

capable of developing Super Mind Power.

As cofounder and director

Dr.

of the

American Academy

lives,

of

Robert Goldman has at his finger-

of the latest scientific research

can do not only

our

our muscles, which

on what each of us

mental powers throughout

to retain all our

but also to actually strengthen and improve our

mind power as we age. Now he shares that information,

in

layman's terms, with numerous self-tests, charts, and

quizzes, so that

we

all

can improve memory, sharpen con-

centration, reduce stress, learn to sleep better,

all

man

ward

off

above

the devastation of Alzheimer's disease. Gold-

discusses the

minerals,

and

many

nutritional

supplements, vitamins,

and medications that have been proved

enhance mental

fitness, providing specific

mens. But he also goes beyond

doses and

to

regi-

this, detailing particular

exercises, activities, and lifestyle techniques designed to

sharpen mental acuity. Each chapter ends with a "Brief

Refresher" chart of the strategies discussed, and the book

concludes with an Appendix detailing an overall plan for

pursuing Super Mind Power on

As medicine continues

becomes more

vital for

us

all

new millennium.

fronts.

increase longevity, and

to

and vigorous, Brain Fitness

bible for the

all

to

is

it

keep the mind healthy

destined to become our

FlYG^tl

BY THE SAME AUTHOR

Death

in the

Death

Locker Room: Steroids, Cocaine, and Sports

in the

Locker

Room

II.

Drugs and Sports

The "E" Factor

Seven Anti -Aging Secrets

Stopping the Clock

The Science of Anti -Aging Medicine

Advances

in

Anti-Aging Medicine

Anti-Aging Medical Therapeutics,

Vol. I

Anti-Aging Medical Therapeutics,

Vol. II

(2fiu~

/A

ANTI-AGING
FOR ACh
SUPER M
I

DOUBLEDAY
NEW YORK LONDON TORONTO SYDNEY AUCKLAND

PUBLISHED BY DOUBLEDAY

Bantam Doubleday Dell Publishing Group,

a division of

1540 Broadway,

DOUBLEDAY and

New

York

the portrayal of an anchor with

division of

New

Inc.

York 10036

dolphin are trademarks of Doubleday, a

Bantam Doubleday Dell Publishing Group,

Inc.

Book design by Chris Welch

Library of Congress Cataloging-in-Publication Data

Goldman, Robert, 1955-

mind power

Brain fitness: anti-aging strategies for achieving super

with Ronald Klatz and Lisa Berger.

Robert M. Goldman

1st ed.

cm.

p.

Includes bibliographical references and index.

1.

Cognition
4.
I.

Age
Stress

factors.

2.

Memory

management.

Klatz, Ronald,

5.

Age

Aging.

1955-

II.

3.

Aging

Sleep

Age

Prevention.

Berger, Lisa.

BF724.55.A35G64
153.

factors.

6.

III.

Title.

1999

l'2 dc21

98-18785

CIP

ISBN 0-385-48864-5
Copyright

1999 by Robert Goldman, M.D., and Lisa Berger

All Rights

Printed

in

Reserved

the United States of America

January 1999
First
1

3579

Edition
10

8642

factors.

To

all

the great scientists past, present, and future seeking to unlock

the secrets of the

human

and grandmother Rose,

brain,

my parents Arnold
my mind and being.

and to

who shaped

and Alice

^DC^OWLlPd^l^TT

There were many challenges with

induced to present

scientific information

vealing private past

laborators, Dr.

this project, especially since

life

experiences.

from

would

Ronald Klatz and Lisa Burger,

and professionalism,

book agent Gail

my

Ross.

was

a personal angle re-

like to

thank

my

col-

for their astute insight

publisher Doubleday and Judith Kern, and

My

thanks to the following individuals

who

provided information, data, personal interviews, and ancillary support for the project.

Arnold Schwarzenegger, William Shatner, Dan Rutz (CNN), Dr.

Tom

Deters {Muscle and

(Howard

University),

Fitness),

Don

Jack LaLanne, Dr. Venon

Yaeger

(Sports Illustrated), Dr.

John Abdo, Dr. Thomas Allen, Neil Spruce,

Grahm, Anthony Barone, Lyle Hurd,

Dr.

Phil

Howard

Ben Weider,

Broxham, Stedman

Dharma Singh

Khalsa, Dr.

Eric Braverman, Dr. Steven Sinatra, Dr. Steven Novil, Dr. Thierry

Hertoghe, Dr. Kelvin Brockbank, Dr. Michael Taylor, Dr. Aftab

Ahmed, Warren

Preis, Phil Scotti,

Bob Brahm

Perris Calderon, Dr.

Michael Crohn, Joe Shultz, Leslie Cohen, Alan Tamshen, Martin

Glen

Silverberg, Steven Speigle,

Braswell, Ali Berman,

Ben Lew,

Bryon Klein, Paul and Sandy Bernstein, Mauricio Fernandez, June

Colbert, Paul Chua, Darryll and Jo Burleigh,

G. K. Goh, Leong

Andy Handayanto,

Ooi,

Brun, Will and

Dr. Steve

Norm

Kheong, Yew Lin Goh,

T. T. Duarai,

Ron

Kahn, Alan and Cory Dropkin, Mark

Ali

Pam Kagan, Joe

Dabish, Rob Romano,

and Claire Bernstein, Jerry and Goldie

Vitale,

Klatz, Sparky Bern-

Harry Schwartz, Dr. Nick DeNubulie, Bob Delmontique, Dr.

stein,

Dari

Wah

Chan Boon Young,

Ann

Ungaretti, Royalynn Aldrich,

Graham and Kathryn

Put-

nam, Steve Groshek, Eve Magnet, Paul and Mark Goldman, Susan
Greenberg, Dr. Brad Grant, Judy Heifitz, Dr. Harold Hakes, Dr.

Deborah Heath, Alex Tomspon,

Kenny Wong,

Peter Julian,

Dr. Arthur Heath, Louis Habash,

Sumner and Georgia Katz, Joy Knapp,

Mitch Kaufman, Leon Locke, Dr. Ron Lawrence, Jim Lorimer, Jake
Alan Mintz, John Adams, Gary Vogel, Jim and Debbi

Steinfeld, Dr.

Manion, Sandi

Renalli, Dr. Art

Grannen, Joe

tonja, Richard Ornstein, Stu

Tom

Nahas, Tony

Dee, Mel Rich, Steve Stern, Eric

Perle, Dr.

Greg Rilmore, Rick Merner, Tim

Rafael San-

Partipilo, Javier Pollock,

Glen Pollock, Brenda Payne, Kim Bardley,

Purvis,

Robins,

Little, Dr.

Tom

Jeff Plitt,

Bob

Rasandich, Arlene

Shiner, Sylvia Lugibihl, Ida

Olivos, Schinna Harris, Vicki Joy, Mildred Bonner, Dr. Jerry Rodos,
Eric Roper,

Amy

Sklar,

Dr. Phil Santiago,

and

Tammy

Steve Sokol, Steve Schussler, Larry Strickler,

Anne

Sobel,

Lome

Caplan, David Kravitz, Gary

Strauch, Sharon Ringer, Bettie and Joseph Whitaker,

Stacy Seigle, Richard Yong, Felix Lee,

Aung,

Sudisana

Sukama,

Eve

Tomzak, Jay and Tracy Tuerk,

Taliferro,

Titus

Maung Swe, U Hla

Tom Merridith, Mike

Tin

and Vicki Marincas, George and

Maria Iusco, Dr. Bob Voy, Carole Weidman, Eric Weider, Joe Weider,

Ken

Wilson,

Burdy,

Mary

Dave Zelon, Nancy Smith, Pamela

Ellen

Maunz,

Lisa

Travis, Isabella

Meacham, and Debra

Battjes.

(gMTi[MT

INTRODUCTION. DR. BOB'S SUPER MIND

Exceptional Super

Mind Power

ONE. WISE UP: RAISE

YOUR INTELLIGENCE

Lessons from Seattle and Baltimore

The

POWER

Seattle Longitudinal

Study

10

The Baltimore Longitudinal Study of Aging [BLSA]

What's Your Intelligence Profile?

15

Personal Mental Agility Program

Assess

How

Assess Your

Capture

You Learn Best

Exercise to

Pump Up

Cognitive Cocktail

26
29

Information

Cement Your Sharpened

21

23

Thought Process

New

36

Intelligence

Learning
41

39

14

CONTENTS

TWO. DETAIL POWER: IMPROVING RECALL AND FIGHTING

MEMORY LOSS
45

A Memory Acid Test

46

Good Times

Recognizing Old Friends, Reliving

Memory

Kinds of

49

Your Aging Memory:

What Gets

Better

Brain Foods

55

Try a Shot oj Sugar

55

On the Fat
On the Pasta

Memory

57
57

Memory

Minerals

Vitamin Power

Memory

58
59

60
64

Pills

Hormone Therapy

68

69

Estrogen

A Mother Hormone for Men

and Women

Human Growth Hormone (hGH)

Protect Yourself with Exercise

Smell Your

Way

to a Better

Memory

Builders

81

Memory

Poisons

82

On

the Horizon:

News

to

Stays,

56

Powerful Nutrient

Grease Your

What

55

The Glory of Garlic

Pile

Goes,

52

Bring

What

Personal

74
76

Memory

A Well-Tuned Mind

Watch For

86

Memory Program

71

88

79

85

47

CONTENTS
THREE. SLEEPING BETTER: FINDING

POWER

SLEEP

96

Your Sleeping Brain

98

Why Do We

YOUR PERSONAL

95

Flying into Difficult Sleep

Inside

Sleep?

102

Sleep Robbers: Varieties of Insomnia

The Air

Robber-. Sleep

Apnea

Suddenly Asleep: Narcolepsy

in

Sleep Debt?

113

Enough?

115

How Much

Is

As You Grow Older

Finding Dreamland
Sleep Potions

09
1

09

1 1

Another Sleep -Stealing Hormone

Are You

Mental Disorders

Sleeplessness Associated with

Sex Hormones

104

07

Constant Motion: Restless Leg Syndrome

Sliding

XI

1 1

112

18

120

125
125

Foods, Drinks, Herbs

Sleeping Pills

Sleep Hygiene

27

130

Increasing Your Personal Sleep

Power

131

FOUR. BATTLING THE BRAIN BEASTS: BEATING STRESS

Beast with

Two Heads

What

Stress

Does

to the

What

Stress

Does

to

151

and Aging

155

Taming the Beast

158

Coping Techniques
Exercise

159

59

Diet and Nutrition

Body

142

Your Mind and Brain

Individual Stress Signs

Stress

140

64

146

137

61

CONTENTS

XII

Relaxation and Breathing

Making

How Do

for

You Deal with

72

You

178

Stress?

181

CEREBRAL SECURITY: HEADING OFF

ALZHEIMER'S DEMENTIA
185

FIVE.

Family Fears:

Am

Work

Stress

Who, When and How

Getting

195

Virus Involved?

Way oj Eating

Poison Minerals

Ways
The

97

198

to Protect Yourself

199

Low Blood

Nun Study

More

Protection: Antioxidants

205

NSAIDs

206

A Lifesaving Hormone?
Help from DHEA
2
Less Fat,

A Long
It

More

Shot:

or Lose

Slowing

It

207
1

Fish

21

The Nicotine Patch

It:

Education

Down

New Compounds

SIX.

Horizon

21

21

Going After Free Radicals

the

212

215

The Calcium Route

On

Sugar, Lowered Stroke Risk

201

Anti -Inflammatories:

Use

195

Electricity Connection?

Solid Protection:

191

194

Stressed-out Brain Cells

An

217

220
222

THE EMOTIONAL BRAIN: SEXUAL STIM

Sex Hormones

186

188

Solving Mysteries About Causes

The American

Hits

188

It?

Diagnosis Difficulties

It

231

The Take-Charge Hormone:

Testosterone

233

227

199

CONTENTS
236

The Sap of Life-. Estrogen

His and Hers

239

More Hormones

to

Luteinizing

Your Relationships

243

244

Vasopressin

[Dehydroepiandrosterone]

244

245

Pheromones

246

(Phenylethylamine)

Mastering Your Emotions

to

242

243

Oxytocin

How

241

243

Prolactin

PEA

Muddy

Hormone Releasing Hormone (LHRH)

Progesterone

DHEA

XIII

246
246

Find Happiness

248

Eating for a Better Sex Life

Cultivating Emotional Smarts

Hormonal Heads-Up

253
253

Acknowledge Strengths
Sexual Savvy

252

253

SEVEN. MIND CALM: HOPE FOR THE WORRIED WELL

Shades of Blue

258
261

Secrets of Serotonin

An

Essential Lubricant

It's

the

263

265

Herbal Relief

Sweat Out

Sadness

266

Not Always Depression: Attention

Getting Control

Always on Edge

273

276

The Hangover Headache

111

lighten Up: Fighting Tension Headaches

Hitting Back-. Treatment
to

See a

Doctor

Headache Facts

Deficit Disorder

11 ^

Headaches and Migraines

When

257

282

278
28

278

268

CONTENTS

XIV

Don't Ignore That

Head Bang

282

APPENDIX

A:

GLOSSARY

APPENDIX

B:

NUTRITIONAL NOOTROPICS

APPENDIX

C:

SPECIAL BRAIN NUTRIENT

288
302

PROGRAMS

304

APPENDIX D: MEDICAL CENTERS SPECIALIZING IN TREATMENTS

FOR COGNITIVE ENHANCEMENT AND ANTI-AGING
308
APPENDIX E: SUGGESTIONS FOR FURTHER
INFORMATION AND SUPPORT
310

APPENDIX

F:

KIDS' BRAIN FITNESS

APPENDIX

G:

THE AMERICAN ACADEMY OF

ANTI-AGING MEDICINE
INDEX

321

316

313

^ ^T| T

The information here

knowledge and your

is

TTfrfli

d3i^[i^

intended to complement your personal

doctor's care.

The

suggestions in this

book

should not replace the advice of your personal physician. You should
consult with your doctor before making any changes in the care or

treatment of

book
so

if

is

medical condition.

general and

may

Much

of the information in this

not apply to your particular circumstances,

you develop any medical problems or symptoms,

doctor

first.

talk to

your

}
Sj

r&>

LK

/s\
Z^

^OT^

LKU

Introduction

^11^

[MOM

We

all

sleep

want

to be smarter

and more

and better handle the

throws our way.

powerful the mind can make

be pushed. The mind

can think yourself

is

fat,

alert, to

stresses

and

require less

strains that life

have always been fascinated with

us feel

and how

so closely linked to the

how

far the inner self can

body

that

you

really

thin, sick, healthy, poor, rich, a loser, or a

winner.

Having competed

for

many

years on the world level as a strength

and having studied the martial

athlete,

arts since

long experienced the Super Powers of the Mind.

records,

did not accomplish that goal with

my teens,
When set
I

have

world

body or muscle power

my mind. When performed karate board or

brick breaks, it was my mind and inner chi that allowed my hand to
pass so easily through those barriers. The more
challenged my
but with the power of

body and mind, the more respect

gained for

this intricately

tuned

synergy the Greeks spoke of centuries ago. The mind-body link

reality,

and

wanted

to learn every technique of

how

to

is

meld the

INTRODUCTION

two, and so increase

my

brainpower, memory, concentration, focus,

imagination, and creativity. That was the impetus for writing this

book, putting together

Mind

manual" for building Super

a "user's

Power.

As

young

child,

marveled

at

to this country at age twelve not

money

my

grandmother Rose. She came

knowing the language and with no

or family support, but she had the mental

tude to raise and protect eight children.

power and

forti-

was the force of her mind

It

and personality that forged the bond among scores of grandchiland even great-great-grandchildren. At

dren, great-grandchildren,

the end of her

and humor. Her

tion,
sip

at ninety-five,

life,

she

possessed wit, concentra-

still

selective hearing could filter out useless gos-

and pick out important conversations twenty-five yards away.

She was

Mind

my

first

was

a teenager,

enormous power and

across the

Though

literally

room with

One

of

my

a blur.

When

centration and

he was

much

was

heavier opponents

was not

was training

them

Chinese gung

for the

complete
fu

Olympic wrestling team,

all

the freestyle

master

move

his

athlete.

in

the 1970s,

legiate wrestling

that

Olympic

and every athlete

knew

as the ultimate

His drive was so intense, and his concentration

were so developed, that he was

he used these same

con-

knew.

looked up to Olympic gold medal winner Dan Gable

skills

to

mind-body kinesthetic sense were so developed

was competing

mind power

their physical

with such force and concentration that he was almost

wrestling maneuvers
I

they could exert

30 pounds soaking wet, could

able, in a matter of hours, to learn

When

larger,

It

that enabled

early teachers
1

the astounding concentra-

slight of build,

propel

who, though he weighed only

like lightning,

at

a single stroke.

Mind Power

strength but Super

feats.

marveled

tion of martial arts masters.

and

Super

a natural

Power.

When

these

who had

exposure to someone

skills for

coach

in

years as he

American

virtually unbeatable.

became the winningest

history.

It

And
col-

was Dan's super

brainpower that allowed him to mold himself into the ultimate

physical machine and to teach those

skills

to others.

INTRODU CTION
Since age four,

have studied

classes at the Pratt Institute in

my own museum

to establish

Chicago. Art
in

is

art.

New

began with gifted

York, and as an adult, went on

of fine

art,

into the soul of the creator.

many

As

is

that

provides a

it

have learned about

art,

the ability of a Leonardo or a

is

Michelangelo to visualize complex three-dimensional images.

re-

child forcing myself to create three-dimensional characters

call as a

my

to train

and

different types of intelligences

For instance, there

skills.

of

the true mirror into the hearts and minds of people

have realized that there are

mental

Museum

the Institute

the past, and what makes art so fascinating

window

children's

imagination and creative

entertainment.

In

hindsight,

skills.

know

did this almost daily for

that

childhood game

this

me to enhance my powers of visualization and

But how do we unlock the creative instincts that

helped

concentra-

tion.

are within

each of us? Here again, Super

Mind Power

is

the tool, and

secrets

its

THE MOVIE STAR MIND

Jake Steinfeld,

who

has trained numerous movie

stars,

has

noticed that they think differently: "Very successful movie stars

are

very

focused individuals

motivation but

what

my

my

goal

been mental

has

technique has always been

call a positive

fitness.

Steven Spielberg

say,

'Okay, buddy,

let's

psyche,

use a positive

and would

go twenty- five reps or push-ups or

whatever/ and be encouraging him, saying, 'You're doing

and patting him on the back and making him

would
ups,'

and
tell

tell

like Bette Midler,

Bette, 'Okay,

and she'd give

say,

her,

just ten.'

doing

me

'Hey, chief,
'It's

fifty."

feel

great,'

good. But

use a negative psyche.

for twenty-five push-

look and a couple of choice words

ain't

she'd give

down

get

let's

doing them,

up to you, you got

Then

use

psyche or negative psyche. With people

like

with some people,

me

a big

this

I'll

do

ten,'

and

I'd

movie coming up, do

zingaroo look, and end up

INTRODU CTION

have been used by masters for centuries.

Now you,

own Super Mind Power program.

The most important organ we possess

too, can develop

your

mind and

scious

us

is

the brain.

makes each of us very

special.

And,

have

this plastic quality

Beginning with our

make

from other

us

our muscles,

like

which can be made stronger with focused, consistent

brains, too,

our con-

the memories, power, and sensations that

all

human. Our remarkable brainpower elevates

species and

It is

effort,

our

and can be molded.

earliest life experiences,

our brains begin to

process and store amazing quantities of data, which allow us to per-

form tasks

while very human, exceed anything that can be

that,

done on the most powerful computer. But how do we tap

enormous data bank

nius

is

tion."

of potential?

Thomas Edison

said

it

into this

best:

"Ge-

one per cent inspiration and ninety-nine per cent perspira-

Our

ability to focus

with determined effort can raise each of

us above the crowd.

EXCEPTIONAL SUPER MIND POWER

In the late 1980s,

which today

cine,

organization. As
fascinated

founded the National Academy of Sports Medi-

is

the premier personal fitness trainer certification

have watched the organization grow,

by what

trainers of the stars

mental training and exercises.

do

have been

for clients in terms of

have taken

these trainers and detailed their lessons in this

my

experiences with

book

so that you, too,

can learn about these special mind programs. Read about what
trainer to the stars Jake Steinfeld did to get Harrison Ford, Steven

Spielberg, Priscilla Presley, and Bette Midler ready for career challenges,

him

and techniques employed by Michael Jordan's

for an injury-free

What
is

body and mind

mental powers make people

them

find history-making career.

rich, successful, or

their drive, ambition, concentration,

to the pinnacle of their careers.

trainer gave

powerful?

It

and determination that bring

Consider basketball phenom

INTRODU CTION
What

Michael Jordan.
taller,

per

him from other

separates

stronger, younger, or even faster.

Mind Power

him

that enables

to fly

players?

Bill

above

crushed

all

chapters,

Gates the smartest nerd

Mind Power

But his Super

competition and

you

will

all

him the

has

best.

Is

necessarily.

so focused that he has

obstacles in his way. In the

how

read about

He

opponents.

his

town? Not

in

made him

has

not

is

No. But he does have the Su-

the unbending will to win and focus, and that makes

techno whiz

He

coming

these people and others have de-

veloped their Super Mind Powers.

Arnold Schwarzenegger was

when

another block of muscle

just

he came onto the movie scene. But with

his

Super Mind Power

his

staggering drive and determination

he

from the greatest bodybuilder of

time into one of the most pow-

erful individuals in the

at

movie

all

industry.

was able to turn himself

have seen

mind power

his

work. Having served with him on the President's Council on

Physical Fitness and Sports,

names and

faces.

He

witnessed his remarkable

could work

room

like

memory

for

no other person, not

only greeting every individual by name but also recounting minute

details of past

encounters and personal habits. You

about some of his other super mind

Super Mind Power

is

not only how much

remember. For instance,

it

is

will

be reading

skills.

we remember

the extraordinary

we
Oprah

but what

empathy

of

Winfrey, and her ability to connect with individuals and with the
masses.
ple,

It is

the ability to tap into our creative selves

as, for

Al Pacino, Robert DeNiro, and Meryl Streep do

exam-

when they

transform themselves into characters. This feat takes not only

tense dedication but tedious hard

work and arduous

in-

repetition.

Their mind power includes the ability to suspend their egos to adapt
to the

mood, manner, and very essence

of fictional characters.

Another example of Super Mind Power

is

the brilliant and fluid

stream of comic genius within Robin Williams,

and

Billy Crystal.

ative talents to

power

They have

trained their minds,

be able to improvise, but

training to

make

Whoopi Goldberg,

this ability

it

memory, and

has taken years of

look simple and

effortless.

cre-

mind
Tiger

INTRODU CTION

Woods may

way

well be on his

history because of his Super

centrate,

The
This

is

and hone

his ability to focus, con-

with constant practice.

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has enthralled us since childhood.

comic book heroes. And

a supervillain

a brilliant

for

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Super

greatest golfer in

the appeal of superheroes, from Superman to Batman to an

array of other

been

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his talent

idea of Super

becoming the

to

It

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their physical

power, that has captured our imaginations. Today, the popularity of

shows

like Star Trek,

Independence

power

of

Day

movies

attests to

mind over

like E.T.,

and

alien creatures like those in

our fascination with intelligence and the

matter. Similarly, the universal appeal of

black magic, crystals, and ghosts speaks to our interest

pires,

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mind

to control others or read thoughts.

move mountains,

idea that our minds can

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vamin

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love the

so to speak.

Each of us wants to learn our own secret brain-enhancing techniques. For some, this

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has enabled people to walk again, regain hearing and vision, and

make chronic pain

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cles"

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the latest advances in preventing Alzheimer's and other mental diseases.

Advances

we

and

know much more

better. In 1799, the

been

than

By 1899,

just a

Now

average

When

is

it

Computer catwenty years,

we do now about how

to live longer

life

span was 25 years

today we age very

century ago, the average

as

it

had

differently.

span had reached 48

life

almost 80 years, and scientists are predicting that

United States census was taken

first

was under age

ulation

us.

spans will reach 120 to 150 years by the year 2049.

life

the

around

a half years. In just

average

for centuries before. But

years.

all

doubling every eighteen months, and medical knowl-

doubling every three and

is

will

science and medicine are

in

pabilities are

edge

NTRODU CTION

1790, half the pop-

in

sixteen. In 1990, less than one-quarter of the

population was under sixteen.

It is

predicted by the U.S. Census Bu-

reau that by the year 2025, the country will have two sixty-fiveyear-olds for every teenager.
sixty-five has risen

The percentage

300 percent

in

the

of Americans over age

last century,-

those aged sixty-

seventy-four up 800 percent, those seventy-five to eighty-

five to

four up

,300 percent,- and the

number

of those over eighty-five has

increased by 2,500 percent!

We

are

young?

How

dom? What
our

all that's

new

are

we going
to

to

do with the growing number

and you need not

and happiness

as

you

age.

lose

The advent

in

who

created the

of Anti-Aging Medicine, the world's

and

scientists

of aging. Since
in

its

is

of the

not

in-

your memory, concentration, focus,

am one of
American Academy

Along with Dr. Ronald

the original twelve physicians

first

Klatz,

medical society of physi-

dedicated to combating the degenerative disease

inception in 1993,

more than

it

has grown to over 5,400

forty-four nations.

we can change the way our

secrets of Super Mind Power.

that

of years in

ahead.

science of antiaging medicine means that aging

members

our minds

have the mental mind power to participate

are living in an exciting time of history.

evitable,

cians

how do we keep

do we preserve and protect our experiences and wis-

You want

lives?

We

definitely living longer, but

all

It

is

showing the world

bodies and minds age

With the mind-boggling advances

in

if

we

use the

gene therapy, nanotech-

INTRODUCTION

nology, genetic engineering, organ regeneration, and drug develop-

ment,
per

we

Mind

The

anyone

our most valuable possessions.

robbers,"
In this

healthier,

to help us take advantage of these

greatest tragedy for

identity,

and

are going to live longer

and there

is

a lot

loss of

is

They

you can do

and we need

added

a Su-

years.

memories, for these are

are the core of our personal

to protect yourself

from "mind

and losing these irreplaceable valuables.

book

there are self-tests, brain booster information charts,

and numerous quizzes to help you gauge where your mind power

is

now and what you might do

is

also information

to

enhance your performance. There

about the new and exciting brain medications

now

under development, which may soon be available so that everyone

can boost their brainpower.

The programs and techniques

barrier against the greatest

terioration

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One

\M0!

UP

RAISE YOUR INTELLIGENCE

Over

the past decade,

have been faced with

daunting

task:

taking an idea about a revolutionary medical device for pro-

tecting the brain during trauma from conception to the

marketplace.

The

idea

grew out of discoveries about how cold tem-

peratures can prevent brain

damage when trauma

diac arrest has disrupted a person's

Ronald Klatz, and

like stroke or car-

oxygen supply.

My

partner, Dr.

have devoted years to inventing the Brain Cool-

ing Device, which consists of a neck-stabilizing plate and a helmet

that

is

fitted

over an accident victim's head and

and the Brain Resuscitation Device, which

and oxygen through the carotid
umbrella

company

that

filled

with a coolant,

delivers vital nutrients

arteries to the brain.

We

named

the

would develop and promote these innova-

tions Life Resuscitation Technologies, Inc. (LRT).

Our
For
to

venture required a wide assortment of

starters,

while

refine the

we had built

skills

and knowledge.

prototype of the device,

technology so that

it

we needed

could be manufactured for

prospective users, such as hospitals, ambulance companies, and the

BRAIN FITNESS

10

military.

had

to learn about the patenting process, steps for gov-

ernment approval, components and manufacturing, corporate

tures

and financing options, and

ventures.

had

also

to

do

licensing, marketing,

a crash course

on

securities

and

struc-

joint

law and cor-

porate structure, and master an array of sophisticated business de-

velopment

skills.

The prospect

of

more appealing than daunting.

was

possible: Regardless of

mind was

quite capable of

knew from my

becoming

stronger, faster,

also could alter the structure of

efficiently

brain studies

in

add

my

was

intellectual fine-tuning

my grades

more knowledge. Not only could

but

and

this learning

all

school or

my I.Q.

score,

my

and capturing

to the contents of

brain so that

what

it

my

mind,

worked more

and processed more information.

LESSONS FROM SEATTLE AND BALTIMORE

A compelling source
pacities

of information about the brain's intellectual ca-

comes from two

past forty years.

The

studies that have

been under way

Seattle Longitudinal Study

for the

and the Baltimore

Longitudinal Study on Aging have been tracking thousands of people throughout their lives, chronicling the changes brought about

by aging

in their physical,

emotional, and mental health. Longitudi-

nal studies are relatively rare because they require a continuous

stream of resources to track people year after year. Most scientific

and medical studies

they look

are cross-sectional or case studies,

at different

people

at

the same time.

study on aging might compare a thirty-year-old

enty-year-old
nal study

woman

its

results

cross-sectional

woman

with

Seattle

a sev-

thirty to age seventy.

from longitudinal studies open

windows onto how our bodies and minds change with

The

that

conclusions, while a longitudi-

would follow one woman from age

As you can imagine,

ing

to arrive at

meaning

and Baltimore studies have

fascinat-

time.

slightly different partici-

pants and methods. For example, the Baltimore study did not

clude

women

until

1978, and the Seattle study has

in-

worked with

WISE
subgroups of volunteers to
mental aging patterns.

people

train

Basic to everyone's findings

its

structure

order to change their

in

the studies share conclusions about

Still,

our brains and minds age, and what

or alter

11

U P

what

brain has plasticlike qualities,

is

we can do about

a belief in

and

it.

the brain's ability to

scientists call

plasticity.

its

as the child

grows

how

its

An

mold

infant's

brain creates

new nerve connections and strengthened communication pathways.

But the idea that an adult's brain can also do this

For

many

years, the brain

like a

computer, with

nently

in

its

was considered to be hardwired, much

connections and chips molded perma-

place and incapable of alteration.

that the brain

is

relatively new.

is

turns out, however,

It

quite capable of expansion well into adulthood.

Certain physical and mental activities can noticeably alter the

brain.

Neurons, the

brain's

nerve

cells,

can grow

larger,

and the

connectors between neurons, called synapses, can become stronger

and multiply.
Scientists

have seen

this

La

for Biological Studies in

happen. Researchers
Jolla, California,

at

the Salk Institute

put rats

in what's called

an enriched environment, meaning that they were surrounded by

lots of stimulation.

toys and
in this

games

rodents had ample space to run around, and

to play with. Brain studies of rats that

had spent time

environment revealed that the animals had developed 15 per-

cent more
ing.

The

And

brain cells in the regions that control

memory and

the mice acted smarter, too, running mazes faster and

learn-

more

efficiently.

Results

come from

showing that the brain can

a

with musicians
is

down new

wiring also

study done by Dr. Michael Merzenich at the Univer-

sity of California at

which

lay

San Francisco. Dr. Merzenich has been working

who

suffer

from

condition called focal dystonia,

caused by the brain merging nerve connections so that one

neural path controls the muscles of

two

fingers.

guitar player, for

may find that continuous practice makes it impossible for

move two fingers independently. To help musicians regain

instance,

him

to

control and separate the

merged neurons,

teaching them various muscle exercises.

Dr.

Merzenich has been

BRAIN FITNESS

100/c

40

20

60

age
Adapted from Smart Drugs

In a

more

to touch

(1

its

brain,

120

years

in

993)

spinning disk with only

this action

1T

100

startling experiment, Dr.

monkey repeated
examined

II

many

Merzenich taught

its

times,

monkey

three middle fingers.

The

and when Merzenich

later

he discovered that the area of the cortex

re-

sponsible for transmitting responses from those fingers had grown.

The

conducting the Seattle and Baltimore longitudinal

scientists

studies have witnessed

what happens

they

become stronger
and

efficiently,

to people

when

their brains

remember more, can think more quickly

and develop

a better grasp of elusive concepts.

The

studies have

shown

that deliberate, methodical mental training or

exercises can

make

demonstrable difference

have proved that the adage "use

brain as to any other organ.

it

or lose

it"

in people's lives.

refers as

much

They
to the


WISE

The

13

U P

Seattle Longitudinal

Study

Since 1956, the Seattle study has been watching people aged twenty
to ninety,

who

Schaie,
at

whose numbers now top

has since

become

Launched by K. Warner

5,000.

director of the Gerontology Center

Pennsylvania State University, the study has also trained and

tested smaller groups of people to see

if

mental functions could be

improved. Dr. Schaie and his wife, Sherry Willis, looked

and found that over

ple over sixty-five years old

showed

fourteen years, approximately half

types of thinking.
that

their ability to

is,

skills

They had

solve problems

map

period of about

deterioration

in

two

and

spatial

orientation

or piece together objects. Half the

group had maintained their thinking

Dr. Schaie

229 peo-

some inductive reasoning power

lost

their ability to read a

at

skills.

and Dr. Willis gave the

group about

entire

five

hours

of "mental training." This consisted of exercises in learning spatial

and honing verbal and memory

relationships, solving problems,

skills.

Then everybody was

thinking had not declined

more stunning
slipped.

results

retested.

About

half of the

group whose

showed marked improvement, but the

came from the people whose

abilities

40 percent of them regained what they had

full

the fourteen years, and, even

vived thinking

skills for

training, follow-up tests

more

lost

had
over

incredible, they retained their re-

years to come. Even seven years after the

showed

had retained what they

that they

had learned.
In

examining the huge pool of people

Schaie has discovered

sharpest mentally.

common

elements

Those people who

in

the Seattle study, Dr.

among

aren't

those

who

are the

missing a mental beat

in

their senior years share these qualities:

Regularly do a variety of activities, such as reading, traveling,

attending cultural events, joining professional associations and

clubs, pursuing further education

Open

to

and quickly able

to grasp

new

ideas

BRAIN FITNESS

14

and willing

change

Flexible

Married to

Above-average education and income

Free of chronic diseases

Satisfied with personal or professional

On
ties

spouse

a bright

accomplishments

the other hand, Dr. Schaie found that the attitudes or activi-

common

to people

the years included

with

to

who

strict

suffered mental deterioration through

adherence to

a routine

and

dissatisfaction

life.

The Baltimore Longitudinal Study oj Aging [BLSA]

Like the Seattle study, the Baltimore study has been monitoring a
large

group of people since the mid-1950s. The BLSA, organized

and run by the National

Institute

on Aging, has recruited more than

2,400 people between twenty years old and ninety years old. Every

two years or

so, participants travel to

physical, psychological,
tologists

Baltimore for two days of

and mental function

have developed

tests.

wealth of data about

The BLSA geron-

how

people age, not

only physically and emotionally but cognitively (their thought

processes), too.

Leonard Hayflick,

a cell biologist

and one of the

founders of the National Institute on Aging, summarized the

findings

the

on cognition

BLSA

in his

book How and Why We Age.

Here's

BLSA
what

has found about our minds and intellects.

Top mental performance

scores were achieved

by people

in

every age group.

Some people with high

scores

showed no mental

decline at any

age.

There was no relationship between

and high blood

intellectual

pressure.

Vocabulary scores did not change with age.

Short-term

memory

declines with age.

performance


WISE

15

UP

some

Test scores for logic decline after age seventy only for

people.

The

people

ability to learn oral material begins to decline in

over age seventy.

People over age sixty make more mistakes

learning

in verbal

than younger adults.

WHAT'S YOUR INTELLIGENCE PROFILE?

While many people
ing cannot be

summed up

in a single

Stanford-Binet

the

either

realize that a person's mental abilities

telligence
tests

measurements

bias.

are

still

or

Scale

application.

all

sorts of reasons,

They may be

Weschler

such
is

and

as racial

that they have

useful for predicting aca-

demic success, but they cannot predict whether

good

tests

the most widely used in-

But for me, one of their biggest flaws

little real-life

the

learn-

the United States. Intelligence quotient

in

have been criticized for

gender

number, standard I.Q.

Intelligence

Intelligence Scale for Children

and

parent, have a successful career, or can even

person

will

manage

be

family

budget.

While school systems continue

to use I.Q. tests, social scientists

and neuroscientists have been exploring the kinds of intelligence

that play a significant role in the day-to-day

life

of adults.

intelligences or mental talents that are not only innate

in all of us to

are

and present

one degree or another, but that can be strengthened or

improved upon.

Many

brain's plasticity enables

also to quicken

The

These

intelligence experts have found that the

it

not only to compensate for damage but

and strengthen

we

its

processing.

many intelligences has been most thoroughly developed by Howard Gardner, Ph.D., a professor at the
idea that

possess

Graduate School of Education

book, Frames

oj Mind. Dr.

at

Harvard University,

in his

seminal

Gardner, by applying knowledge of brain

development, especially discoveries about the

brain's plasticity

and

BRAIN FITNESS

16

neuroanatomy, has identified seven "frames" or types of intelligence.

Each intelligence has

a neurological root, that

the brain that directs

is,

a discrete region of

Each of the intelligences

it.

is

relatively inde-

pendent and can be molded or combined with others according to

the

demands

of a person's

The essence

life

or culture.

of an intelligence, says Dr. Gardner,

resolve genuine problems or difficulties

which becomes the

create problems,
Dr.

and the

We

the ability to

ability to find or

basis for learning.

Gardner has found that everyone has

profile."

is

a distinctive "intellectual

possess talents and cognitive abilities that predomi-

all

nate or stand out and, even

more important,

are

worthy

of continu-

ing development. Although asserting that scientists will never

up with
fies

human

a single list of all

intelligences, Dr.

Gardner

come

identi-

the basic seven:

Linguistic.

ing, including

This

is

language ability

in

both speaking and writ-

grammar, syntax, and vocabulary, and an ease with

foreign languages. People with this intelligence are natural writers, poets,
ars.

public speakers or debaters, lawyers, teachers, or schol-

They have

good

verbal

memory

as well as a

good memory

for personal experiences.

Musical. This

is

the ability to recognize and use pitch, tone,

and rhythm. People with

may

play an instrument, sing, compose, or

be devoted

and tonal

this intelligence learn

listeners to

music and sharp

all

at

music easily and

three.

Or

they

may

picking out rhythms

patterns.

Logical-Mathematical. This

strings of reasoning, to

to understand

is

the ability to handle long

do complicated mental

and manipulate abstractions.

people to be talented

in

finance or law.

It is

They

calculations,

and

unusual for these

prefer

working with

abstractions and solving problems and might be mathematicians

or physicists.

Spatial.

ulate shapes

This

and

is

to

the ability to recognize and mentally manip-

move

objects, to create mental images,

accurately perceive the visual world. Such people might be

and to
artists

Wl SE U

17

or sculptors, architects, scientists or inventors, or great chess

players.

Bodily-Kinesthetic.

This

intelligence

movements and encompasses

and

flexes,

physical

complished swimmers, dancers,

may seem

to stem

in

body

fine

re-

may be

ac-

actors, or professional athletes,

play a complicated instrument, or

originates in

coordination,

with moving objects. These people

skill

intelligence

rooted

is

work with

Although

tools.

this

from the motor-sensory system,

it

and depends on perception and the nervous system.

These people

Interpersonal.

are smart about other people.

They

read other people well, naturally sensing moods, motiva-

tions,

and temperament. They have great empathy, and may be

nurses, therapists, social workers, doctors, religious or political

leaders.

Personal. This intelligence

is

people are acutely attuned to their

knowledge

deep self-knowledge. These

own emotions and

use this

to understand their behavior. People with this intelli-

gence may be

writers, psychologists, or actors.

(Since writing Frames oj Mind, Gardner has reportedly added an

eighth,

which he

knowledge of the
this talent

calls naturalistic intelligence,

natural

might be

Another expert
tal skills that,

he

world to solving problems.

cook or

is

and the application of new

work

life.

His three types of intelligence surface

practical achievements.

plies

analytical.

The person with

He may do

and those of

knowledge

in-

a firm believer in intelligence as a practical tal-

ent that affects a person's daily

his abilities

everyday experiences.

components: the internal thought process, ap-

plication to a person's daily environment,

is

men-

psychologist at Yale University, thinks that

telligence has three

process

person with

the field of intelligence offers a range of

in

learning. Sternberg

farmer.)

says, are clearly applicable to

Robert Sternberg,

the ability to apply

well

others.

to situations,

is

in

people with different

strong internal thought

on standard

The second

tests

type,

and assessing

who

creative. This person

is

readily ap-

great at gen-

BRAIN FITNESS

TAKE ACTION
Pinpoint Your Multiple Intelligence

Take

this quiz to see

which of your

talents

and

abilities pre-

dominate.

When

listening to sounds outside

naturally pick out

Can you

2.

map

your window, do you

rhythms or notes?

easily navigate using a

map without

turning the

to orient yourself to north?

Do you love to dance, and are good

Do you easily remember verse you

3.

4.

at it?

learned in school or

snatches of a speech you heard?

Do you

5.

automatically feel sympathy and rapport with

someone who's had

Do you

6.

find

a sad experience?

it

easy to imagine distances that span light-

years and galaxies?

Do you like reading philosophy or self-help books that en-

7.

courage introspection?
8.

Would you

9.

Can you immediately hear when

like to

be

a psychotherapist?
a singer or

musician hits

a sharp or flat?
10.

when
1

When
their

grammar

Do you enjoy

steps of a
12.

listening to people talk,

new

Do you

is

do you automatically hear

incorrect?

the complicated process of learning

all

the

software program?
like to draw,

even making

realistic

doodlings of

people and objects?

13.

use

have good hand-eye coordination and

like to

it?

14.

you

Do you
Do

friends often ask

as insightful

What your

you

for personal advice

and regard

about people's behavior and emotions?

answers suggest:

The

questions you answered with a

WISE UP

strong "yes" suggest you have a particularly strong intelligence.

These questions point to these

Questions

&

Questions 2 &
Questions

&

9.

Musical

12: Spatial
13:

Bodily-Kinesthetic

Questions 4 &

10: Linguistic

Questions 5 &

8:

Interpersonal

Questions 6 &

Questions 7 &

14:

erating

new

of person

is

ideas

intelligences:

1:

Logical-Mathematical
Personal

and novel approaches to problems. The third type

strong psychologically

that

is,

intuitively reads

people

and circumstances.

None

of these types of intelligence

is

more or

less useful,- they're

The

simply different ways of looking at workaday problems.

talent in

each of them, and what distinguishes

someone

of average intelligence,

triguing about this type of insight

is

What

person from

find

most

that Sternberg believes this

is

ingredient, insight, can be learned

insight.

a gifted

and become an

core

in-

key

integral part of

someone's thinking. These are the three types of insight that can be
learned:

Selective

information.

Encoding

It's

Insight.

Being able to focus on essential

the kind of thinking a lawyer uses to pinpoint key

evidence or a detective uses to identify important clues. To apply

this insight to

problem-solving, you need to recognize and define

problem, assemble accurate information about

strategy to solve

it,

apply

all

available resources to

it,

it,

develop a

and

finally

track the progress of the solution.

Selective

Combination

Insight.

Being able to combine facts

into a meaningful, larger perspective.

It's

the kind of thinking a

doctor applies to drawing out a diagnosis from

or

how

scientists

develop theories to

test.

many symptoms

To apply

this insight in

BRAIN FITNESS

20

order to

come up with

new

you need

perspective,

assumptions, take reasonable risks in suggesting

new

to question

ideas,

and

al-

low yourself to make mistakes.

Selective

Comparison

perspective, either seeing

facts in a

known

known, accepted way.

To apply

ies.

Being able to apply

Insight.

facts in a

It's

this insight for daily

how

new way

inventors

unique

or seeing

make

new

discover-

accomplishments, you need to

recognize your consistent strengths and weaknesses, accent your

strong

skills,

and have confidence

medical school was hard

on

tests

and found memorization

sured that

by

had made the

a brutally

ates

graduates

last in

and arranging
is

a struggle.

was only mildly

reas-

call

The answer

was not very good

someone who gradu-

you

call

someone who

to both: "Doctor."
at

multiple-choice exams,

complicated treatment plan or an international corporation.

While weak
tion

did not do particularly well

right decision in going to medical school

the class?"
I

ability.

am pretty good at organization and coordinating

many disparate elements of a large structure, whether

also learned that

it

the class, and what do

in

learned that

me.

your

honest riddle: "What do you

number one

As

for

in

in

theory and tending to

detail,

score high on innova-

and application.

As you read about intelligences and ways to beef them up, you

may think that the lessons here apply mostly to children. But, while
many of the discoveries about intelligence are being made by eduand tested on schoolchildren, we adults

cators

are not being over-

looked. Research into the aging mind, especially the effects of

disease

and what's considered normal

there

much room

is

in

attrition,

is

revealing that

the grown-up brain for developing

intelli-

gences.

One

busy researcher

is

Marilyn Albert,

Harvard professor and

director of gerontology research at Massachusetts General Hospital.

She has examined more than one thousand seniors over age eighty
and looked
says, "Is

at their

capacity to enhance natural intelligence. She

mental exercise important for the brain? People used to ask

Wl SE U

me

that years ago,

and

one way or another.

the data look like

would say we

don't have

don't say that anymore.

use

it

or lose

enough data

tell

them

to say

that's

what

it."

According to Dr. Albert, there are four key ingredients to staying

smart:

Education

Strenuous physical

which improves blood flow

activity,

to the

brain

Strong lungs, which helps deliver well-oxygenated blood to

the brain

Feeling a sense of purpose about one's

life

PERSONAL MENTAL AGILITY PROGRAM

Raising your intelligence requires

possible

two

things:

knowledge of what

and the drive to acquire and practice mental

ing about various kinds of intelligence,

goes into each,

is

a useful starting

skills.

is

Know-

and the kind of thinking that

point for considering your

own

cerebral resources.

As

dove into the job of bringing the cerebral resuscitation de-

vice to market,
of mental tools.

weighed

my

intellectual assets

The job ahead

of

me would

my

and

require

assortment

new

learning,

DOT RICHARDSON'S MENTAL TALENT

This talented athlete and orthopedic surgeon excels in mental
organization. She told Sports

key to her success

softball field, she

she

is

in

is

Illustrated

writer

compartmentalization.

Don

Yager that the

When

she

does not think about the hospital.

is

on the

And when

the hospital, she does not think about baseball. She has

that ability to shut off everything except for the business at

hand.

BRAIN FITNESS

22

scientific

and the

and business

analysis, a great deal of insight into others,

adapt to unpredictable developments.

ability to

human

research team began developing devices for

would employ low-temperature

ing portable technology that

ogy,

many

in

the medical

Even some experts

were

in

When

community thought

it

was science

entific principle stuck in

and again,

common

sense and a basic

even

is

falling

and then being revived and recover-

ice into frozen waters

fully,

sci-

our minds: Rapid cooling of the brain

profoundly neuroprotective. Case after case of children

ing

biol-

fiction.

emergency and trauma medicine thought we

a bit crazy. But time

through

our

resuscitation us-

they had been clinically dead for thirty minutes

after

or more, fueled the team's drive.

As we were developing our technology, other researchers were

making discoveries

in

medical

the

of

art

suspended-animation

surgery that bolstered our efforts. This type of surgery

patients
sel in

who have

an aneurysm, which

may

the brain. This bubble

bubble on

is

burst at any time,

threatening condition. But an aneurysm

may be

is

used with

blood ves-

making

it

buried deep within

the brain and unreachable with conventional techniques.

suspended-animation surgery,

a life-

With

core body temperature

a patient's

is

dramatically lowered by removing blood, circulating ice water in

the veins, and sometimes even packing the

temperature drops to the point

brain

wave

activity.

low-pressure
surgery.

Once

replaced,

much

as

at

body

which there

in ice.

is

no heartbeat or

This condition gives the doctor

environment

in

the aneurysm

and the patient

is

is

which

to

The body

perform

eradicated, the blood

a bloodless,

delicate
is

brain

warmed and

revived. This surgical innovation, as

any technology, has helped convince the medical commu-

nity that brain-cooling devices are a viable approach to saving people in emergencies.

Brain cooling

is

an example of

this area of research as a

mental

how my

skill set.

example. Sharpening your mental

thought processes work

This next section

skills is

is

in

another

not necessarily a step-by-

step process but a total conditioning. Imagine going to a health club

or

gym equipped

with free weights, weight machines, and aerobic

WISE UP

23

A CONSTANT LEARNER
Dr.

Ron Lawrence,

a seventy-three-year-old neurologist

and

founder of the American Medical Athletic Association, makes

"What

learning a constant activity.

every so often," he says. "Every

lenge. For instance,

never very good

painting and

now

do

is

month

something new

learn

or two,

take a chal-

have been studying calculus, which

at.

also

have gotten into

I'm studying pastels.

And

me on my

keep

ferent publications that

art
I

was

studied

oil

subscribe to

dif-

New

York

toes, like the

Review of Boohs."

machines

like the StairMaster.

Although

as a

beginner you

the machines according to a predetermined circuit, once

experience

many

you need

to

work

on.

use

you have

of your muscles are already well developed

pick and choose what

a

may

Some machines

you

exercise

couple of muscle groups simultaneously, while a set with free

weights

may

tax a single part of

your body. So

it is

with a personal

mental agility program.

Assess

Figuring out

how you

How

You Learn Best

learn best

how you understand and

retain

information

membering

certain classes in medical school, especially anatomy,

know

learn best

to

that

requires

memorize the

some

ing

method

reading.

a short quiz. ReI

spent months trying

illustrations in Gray's Anatomy,

but

it

was not

until

and seeing the organs, muscles, and blood

my mind started clicking.

is

and taking

by watching or doing.

lab classes with a cadaver

vessels that

reflection

Conversely,

either forget

what

my weakest learn-

read or remember

in-

consequential details.
I

have also found that

short-term

memory and

my

long-term

that I'm

memory

good

at

is

stronger than

remembering

faces

my
and

BRAIN FITNESS

24

strings of

numbers. Part of the potential marketing of the Brain Cool-

ing Device required numerous presentations to groups that might

provide financing and groups that might use the device, such as the

Department of Defense.

In these presentations,

background and complicated

To

define your learning style,

Ask yourself which

ences.

joyed or found

you

well

organic chemistry, but

as

much

time to

it

as

it

successful school experi-

was

you did well

possible to

is

by working very
it

did best explaining

relating to individuals.

classes or subjects

subject
in

first recall

As you know,

easy.

find difficult

and

figuring,

in

and en-

do well

hard. For instance,

a struggle

and

in a

did

devoted twice

did to other subjects.

Next ask yourself why you did

well:

Because you found the material easy to understand?

Because the teacher explained everything well?

Because the teacher demonstrated concepts?

Because the teacher used a

lot of visual or auditory

props to ex-

plain things?

Because you were very motivated to do well and worked extra

diligently?

Because you liked doing

Because you are good

the.

homework and

required reading?

type of test given

at the particular

in

the

class?

Because the class included

a lot of lab

work?

Because you enjoyed debating the subject with other students?

The

point of these questions

predominates
all

of

them

at

in

to find out

your mind. There are four

which

styles,

style of learning

and while you use

one time or another, or sometimes combine

tend to prefer one of them

they

is

as

styles,

you

you absorb new information. Here

are.

Auditory learning. You learn by listening to people

whether

it's

a lecture,

your hearing

is

on

television, or

from the radio.

supersensitive but that

you seem

It's

talk,

not that

to retain what-

ever comes through your ears, seemingly without effort. You can

WISE
be sitting

in a

25

U P

meeting doodling while you are listening and

terward remember everything that was

you

learner,

Hands-on

may go

tions

you're this kind of

If

new information with

can't take in

background

radio going in the

said.

You

learning.

too much

af-

the television or

distraction.

by doing. Elaborate explana-

learn

over your head, but once you actually duplicate the

physical motions required in a process or construction of something,

it's

locked into your mind. This duplicating action

quire copying mathematical figuring

someone has done,

program

clicking through the steps in a software

use

re-

actually

know how

to

or playing a sport you're trying to learn instead of listening

it,

to an instructor.

stand the

If

you

you

are this kind of learner,

why behind things and keep

like to

under-

trying things. Another term

meaning

that

you want

the process or inner workings of whatever

you

are learning

for this kind of learning

know

to

may

is

"procedural,"

to

about.

Verbal learning.

primarily
tive

If

you

by reading. This kind

that

is,

it

tion.
all

facts.

You think

is

your

style,

you

if

you

in sen-

restate,

read.

like to

see

informa-

style.

This learning

is

especially

delivered in color and with another sensual associa-

if it's

such as a distinctive smell, or with an emotional connection.

What

is

acquired

When you

in this

you remember. But your memory,

and short

look

at

suits. If

as an adjunct to learning,

are:

you want

Chapter Two.

to favor a particular type of

memory

often big-picture im-

learn well,

learning, has long suits

you tend

is

to detailed renderings of a subject.

your memory, take

memory

type of learning

opposed

pressions as

of

this

information

Demonstrations, firsthand experiences, movies, and pictures

lasting

with

If

in

also called declara-

sometimes sharpened

provide grist for this learning

tion,

many

is

down something you have

explain aloud, or write

Visual learning.

is

you take

of learning

involves absorbing

tences and your learning

learn this way,

it is

like

your

to sharpen just

In the present context,

useful to understand that

memory. The main categories

BRAIN FITN ESS

26

Numbers and

Words

Proper nouns, such as names and places

General information and concepts

Go

data

through the same process with

learning. Recall

what has stayed

what you have forgotten

to jar

ory grabs

first

and keeps

predominant learning

in

in

memory

you did with

that

your mind and use memory cues

order to pinpoint what your

mem-

Once you have identified your

and memory ability, you know the kind

longest.

style

of situation to seek out or construct for peak learning.

One

Assume the

piece of advice to enhance your learning:

last

by controlling physio-

right frame of mind. Prime yourself to learn

logical distractions. Put

another way, do not

to stress or pressure affect

your body's reaction

let

what your mind

is

doing.

Use deep

breathing (Chapter Four explains this technique) to suppress

hormonal

tracting

action. Relax large muscle groups

dis-

head, neck,

to

improve concentration. Make yourself physi-

cally comfortable in

your surroundings and clothing so that you are

abdomen

back,

not interrupted by annoyances.

keep your mind

Finally,

world

is

flexible

and confident. Very

rocket science. You can master almost anything you put

your mind

to.

Often, insecurities and doubts have no more sub-

stance than your imaginings. Shrug

step

up

facts

them

off.

Believe that

are a

and

number

ideas,

something

in

ways people think when confronted with new

of

new

Thought Process

projects,

order to

make

and new people.

a decision or solve a

How

base, so to speak,

and

and fast-charging synapses, tend

instinctive than adults in

making

you analyze

problem depends

on how you process information. Young people, with

pulsive

you can

to the task.

Assess Your

There

little in this

a smaller data-

to

be more im-

decisions. Adults have

WISE
more experience

that they can apply to their judgments, but, as with

learning, there are various

and

new

27

U P

situation. Dr.

ways they can consider new information

Edward de Bono,

a British

educator

who

has

written extensively on thinking and creativity, says that there are six

ways of thinking:
Objectively: focusing mainly on facts,

statistics,

and hard

in-

formation, which form the foundation for any decision or

proposed solution. With

this

kind of thinking, you avoid

making assumptions or judging something too

try to let the information
Critically:

backs,

looking

speak for

at a situation or

early.

You

itself.

problem

for possible draw-

unwanted consequences, and trouble

This

spots.

kind of thinking could be called "What's the downside?"

a negative

way

It's

of evaluating things.

Positively: looking at

all

the benefits, solutions, and

or problem

bilities a situation

may

new

possi-

provide. This kind of

thinking could be called "What's the upside?" With this

thinking, everything has a plus side, a silver lining.
Creatively: applying novel or unusual remedies to a situation or

problem. This type of thinking

ideas.

To prod

this

ation, reversals

is

always generating

new

kind of thinking, de Bono uses exagger-

and opposites, and random words and word

association.
Intuitively: reacting

mainly according to emotions or

person thinking this

instinct.

way responds

to a situation with his

way you

think about a problem

or her feelings.
Self-monitoring: examining the
to identify

any biases or flawed assumptions. With

type of thinking, you

first

this

consider how you think before

deciding which of the other thinking styles to apply.

I

tend to be a combined objective-plus-creative thinker.

collect facts

and hold

of information.
out,

While

off
I

making any conclusions

am doing

until

like to

have

a ton
1

this,

also like to mull over faf -

even esoteric ideas about the situation.

Once my company had

BRAIN FITNESS

28

TAKE ACTION
Develop Your Thinking

Use

develop thinking

this exercise to

stance described below, write out a

cording to each of the

Problem:

You have

Skills

styles.

way

For each circum-

to think about

How

are.

just

had your annual job performance

Decision

money
help

in

You have

do you do
to make-.

six

months

buy

Your neighbor's dog, which

many

You've talked to your neighbor about

to

you

Your teenager wants to earn and save enough

near your bedroom, wakes you up

a light sleeper

are pro-

this?

allowance and

a car.

Tricky situation:

you

eval-

to convince her that

He has asked for a bigger

making money. What do you do?

to

ac-

styles.

uation and learned that your boss does not think

ductive enough.

it

and has never heard

it,

his

is

kept

nights with

in

its

an area

barking.

but he swears that he's

dog

and so

bark,

refuses

do anything. What do you do?

prototype for the Brain Cooling Device,

ways

to get the

word out about

it.

had

to

come up with

had enough information

to

know

that medical schools, medical organizations, professional associations,

and medical companies were potential

ing about these people,

head.

Where would

be? In a highway accident?

door to

who would

As

was think-

imagined myself with the device on

Bosnia? Beside a frozen lake

to the people

users.

had

fallen into?

be saved by

On

back

street in

my

thinking

turned

this device,

my

and that opened

whole new group of prospective supporters, endorsers,

and medical researchers.

WISE

New

Capture

With most

Information

of the thinking styles,

about the problem or decision

can't think positively

is

hand

in

order to consider

essential to perking

to

go on. So, cap-

and master

this ability to find

It's

infor-

person not only seem smart but actually func-

always begin with the basics:

comprehension,
sharpened

enhanced

no magic to

this,

but

listening.

Then

desk.

It

has almost no paper on

journals, newspapers,

able to read large

this,

and

it,

creativity.

muttering to yourself

wade through,

to

and

calculations,

add the stimulation of

you already have too much paper

my

lots of reading, selective

quick

vocabulary,

Lots of Reading Before you skip over

at

You

the successful magician, you need to draw from a grab bag of

gadgets.

that

it.

up your intelligence and

tion as an exceedingly bright person. There's

like

know something

to

you have something

sharpening your thinking.

mation that makes

you need

without some information and you can't react

with your emotions unless

turing information

at

29

UP

take a peek

go through dozens of

and books every week. The secret to being

amounts of material

is

learning

how

to scan

and

mentally compartmentalize the information.

What

mean by scanning

is

precisely

what the dictionary says

means: "to look over quickly and systematically."

means that you do not read every word that

are reading for information, not for
pick. Pick out

meaning

in

is

The

it

"quickly" part

printed.

When

you

enjoyment, you need to cherry-

only the "best" words

those

that carry the

most

the sentence or paragraph. At times, you can skip over

sentences, particularly those that restate information, offer examples, cite sources,

or serve as transitions to another point.

"for instance," "namely,"

"according

are

you can

all

flags for material

And do

skip

if

summary," and

like

"in fact"

you've got the main point.

not read aloud or even say the words in your mind. Instead

of getting

bogged down by

facts or ideas

The

to," "in

Words

individual words, think of chunks of

and read words

"systematically" part

in blocks.

means

that

you always look

in certain

BRAIN FITNESS

30

spots for key sentences or nuggets of information. Generally, a piece

of writing

is

organized one of three ways:

and arguments building to

with

main

facts

Each paragraph of the writing

string or theme.

a central point,

sentence.

Look

If

will limit

of the

To

first

or the

last

even the topic phrase, that

my

When

reading to an

want

to

plow through

a lot of

article's

headlines, the

first

main paragraphs, photo captions, and the

practice your scanning

go through

skills,

last

is

the

mate-

sentence

paragraph.

a stack of material

(if

don't have a ready pile, use a couple of magazines) and read

each

once. Don't backtrack

article or piece of writing just

fuzzy on a paragraph's main point

it

will

circle the

key ideas or topic sentences.

each piece, state aloud or write out

main

points.

length.

Do

this

with three to

Spend no more than

in

no more than

hour on

read the old way. Don't scan but go

article,

num-

finish reading

paragraph the

depending on

this.

you

you're

hand, underline or

When you

aside for a day, then return to the articles

each

in

five articles,

half an

if

probably be stated

ber of times and a number of ways. With a pen

ish

usually built

is

stated in either the

is

for the topic sentence, or

you

which

a single

the paragraph has a heading, that highlights the thesis.

heart of the paragraph.

rial,

and arguments,- and

connected by

as a string of pearls, a series of ideas or facts

around

pyramid, with facts

an inverted pyramid,

point,- as

main point followed by supporting

as a

their

Put the material

read,

and

this

time

word by word. When you

fin-

compare your impression of the main point with

what you gleaned from the

earlier reading.

think you will find that

they are pretty close, but that your second reading takes twice

as

long.

To categorize information, you

physically organize each piece of

reading. Create a simple system for organizing

go through

discrete piles or

file

folders will

all

that

you have

do the job. You can

ganize information according to subject matter, according to

tive

importance for you, or according to

activity,

if

any,

Selective

you

it

how much

to
or-

rela-

follow-up

demands.

Comprehension For

a better

understanding of what

read, learn to ask questions. Virtually every piece of writing

WISE

U P

does two things: conveys information and expresses an author's

opinions, feelings, or attitudes. There
jective writing.

Even the

is

driest rendition of statistics

by what the author has chosen

tive

Reading comprehension
tional

no such thing

is

usually

made

subjec-

to include or not include.

gummed up

not by the informa-

content of a piece, but by the author's individual, sometimes

personal, reasons for writing the piece in the

a strong sense of the author's

have

is

as purely ob-

a point of view, share

secret of

What
What
What

new

first

When you

place.

agenda, whether

to

it is

insights, or educate, you've

promote

grasped the

comprehension. As you read, ask yourself these questions:

information
ideas

is

the author trying to convey?

is

the author trying to convey?

does the author think of

approve, dis-

this information:

approve, unsure?

What

writing tricks does the author use to put forth the infor-

mation

and demonstrate self-expression:

exaggeration,

generalizations, emotional appeals, data from unreliable or

outdated sources, anecdotes, use of secondhand sources,

convoluted or faulty arguments?

the piece balanced or one-sided?

Is

it

favor?

Why

If

skewed, which side does

the author doing this?

is

Enhanced Vocabulary

Building your vocabulary should be a

lifetime habit, as regular as brushing

your teeth.

No

one

is

so smart

or learned that he does not need to constantly add to his personal

dictionary of words.

think the mistake

many people make

in en-

hancing their vocabulary, and the reason they do not hang with
is

that they collect too

you

are assembling a

This

is

why young

many words they have

little

working vocabulary, the words

children easily learn about ten

and eventually can accumulate

use

for.

stick

it,

When

with you.

new words

day

vocabulary of 100,000 words.

To construct your growing, working vocabulary,

try these sugges-

tions:

it,

Limit yourself to one

jot

it

new word

down anywhere. On

a day.

When you

encounter

the flap of a used envelope, the edge

BRAIN FITN ESS

32

of a dollar

keep
in

the margin of a magazine. You do not have to

bill, in

this piece of paper,

but writing

down

it

will

help cement

it

your mind.

Collect words related to your immediate world. For instance,

words related to cooking, food, clothing, the weather, the names

of everyday objects, adjectives describing people

you

regularly

encounter, verbs or adverbs for actions you do or often see.

Use

better
tion.

if

association to

remember words.

you immediately

Use

it

in a

associate

it

remember

word

with an experience or emo-

Make up

conversation.

You'll

rhyme or

Eat a distinctive food or inhale a strong smell as

sing about

you

it.

are learning

the word.

Buy an unabridged thesaurus. Roget's

there are other

good ones out

there. This

is

the best

is

going to be

many of your new words. Most people tend to

words

heard experts say that

I've

we

all

known

a source for

recycle the same old

have about

hundred-word working vocabulary and we simply keep

them around.

When you

word, look

the thesaurus for an alternative

Buy

in

but

two-

stirring

hear yourself repeatedly using the same

good dictionary

(larger than

you did not know.

pocket

size,-

unabridged

is

the best) not only to look up the exact definition but also for the

pronunciation guide so you can say the word aloud. This also
helps seal

it

in

your memory.

At the end of each week,

looked up and written down.

small spiral notebook

and use

If

try to recall the

you cannot remember them, get

it

to log your

Quick Calculations Number phobia

Most

people's eyes glaze over

words you have

when they

is

growing vocabulary.
widespread disease.

see numbers, particularly

if

they are being asked to multiply, divide, or do elaborate addition or

subtraction.

Hand

calculators,

uring, have increased

my

math

best friends, either, but

people even think

aversion.
I

for simple fig-

confess that numbers are not

have learned not to avoid them. Some

am good

shorthand mental calculations

numbers more manageable.

which people now use

with numbers because of

I

have mastered. Here

is

couple of

how make
I

Wl

always try to round numbers to units of ten, especially

when

difficult.

But

X 20

an easy sum. At times,

close enough, and

am

balancing

(or

may

when

cially

to

buy

possible,

dividing.

percentage, which

transform

dropped

1/16, in

down

remember

ing to

twice) then minus

not get the exact

is

think

good enough

but I'm

total,

accuracy.

If

have

for

me.

convert fractions into the nearest simple

my mind

So when

see 3/16,

steak price that

slipped three-quarters of a point.

numbers

large

figures.

maximum

5,

terms of percentages, espe-

in

find easier to understand.

tank of gas, for example, getting

manageable

into

sizes

As you probably know, there

telephone numbers are seven

hold

0,

to a quarter or 25 percent.

it

break

hung up on pinpoint

don't get

within a few dollars of the total

Whenever

corporate statement or deciding whether

enough cash on hand

15x19

multiplying. Tens are easy to handle. For example,

may look
is

33

U P

SE

is

try-

reason

Your working memory can

digits.

of seven units

when

any

more and something

is

erased or forgotten. Putting large numbers, like phone numbers

plus area codes or

many measurements
them

smaller packages helps keep

a

in

repair jobs, into

your active memory. This

To get comfortable with numbers, do

keep

it

running

are

calculations in your

total in

pumping

your addition

your head

will

Do

come

as the clerk

adds up the items. As

watch the gallon number and

gas, just

these painless exercises

pretty close to

Better Listening Did you

know

that

read that.)

And

pick up

sorts of information

all

quite simple:

else.

if

It's

and not

To do

this,

you

train yourself to

and

listening with

you must

It's

one ear

first

times,

what shows on the

you

be

ideas.

paying attention.

try to total

enough

sharp

The key

read?

register.

(I

listener,

think

you

will

to listening well

actually hearing

as

and

are twice as likely to re-

member something you heard than something you

ing said

head

doesn't matter. For instance, at a store checkout counter,

up the dollar amount.

is

is

bunching technique.

when
you

home

for

what

is

be-

you think about something

eliminate the distracting noise that

surrounds the delivery. Ignore the

way

the information

is

spoken.

BRAIN FITNESS

34

Don't get sidetracked by any verbal

or

body language.
As you

Do

open your mind

not be thinking about

how you

to absorb

what

being

is

if

you

Do

said.

are going to respond or framing

whether you agree or disagree with what's being

Interrupt only
gle question.

gestures, facial expressions,

Listen only to the content.

are listening,

a question or

tics,

are totally confused

and then only to ask

not string together multiple questions

that

said.

a sin-

makes

the speaker say what you want to hear instead of what he wanted to
say. Listen for verbal clues to

words or phrases, or changes

unspoken messages, such

in

as

repeated

tone of voice.

Don't jump to conclusions or automatically assume that you

what

is

going to be

ing what point(s)

as a reliable

son?

What

is

said. Listen to the entire delivery

being made. As you do

source of information.
is

How

before decid-

that, evaluate the

knowledgeable

the source of his information?

is

Does he use

emotions to persuade?

Puzzle Art Checkerboard

know

speaker

this perfacts or

WISE
Stimulate Creativity

most

of the

and

lush,

visit Bali

and find

on

Its

frequently

artistically creative places

its

35

U P

earth.

rarely seen in the West,

which has

stress-filled civilization.

its

to be

one

rich

and

is

people, from farmer to fisherman, have a natural sense

and

of artistry. Unfortunately, such widespread beauty

to

it

culture

lost

While

much

Bali's

of

creativity are

its artistic

innocence

education system rewards

when

innovative creativity, standardized art training, particularly

was studying, drums

American-born
Indonesian

art

this quality

Allison

artist

out of students.

Berman has learned and perfected

techniques and uses them as inspiration for develop-

ing personal creativity. She has created a series of abstract movable

pieces that she calls Puzzle Art.

board

own

illustration

art.

ciety.

It

With these

pieces, like the checker-

on the facing page, you change and create your

The checkerboard

pattern

is

a current

image

in

Balinese so-

symbolizes the balance that must be maintained between

good and

evil,

and the dynamic equilibrium between our

spiritual

and animal natures. The four corners represent the four corners of
the world, thus symbolizing the totality of existence.
In the

checkerboard, one image

is

the negative of the other.

With

your eyes closed, convert the positive into negative, and then
back and

forth,

shift

holding each image for thirty seconds. Next, imag-

ine the checkerboards as three-dimensional

cubes, spheres, and

pyramids. Juggle these three objects, shifting from positive to negative

every few seconds. Metamorphose one shape into the other and

improvise by inventing

The

new shapes

nice thing about Puzzle Art

to
is

add to the mix.

that there

answer and so no compulsion to achieve.

tion exercise,

Raphael, but
child."

it

When

think of Picasso's famous words:

has taken

me

whole

is

"I

no
I

right or

do

this

wrong

imagina-

used to draw

lifetime to learn to

draw

like

like a

BRAIN FITNESS

36

Cement Your Sharpened

Intelligence

Experts say that people retain only about

they are exposed

to.

suspect that people with high functional intel-

ligences probably hold on to more. This

it"

philosophy makes

body

the knowledge

a third of

where the

is

noticeable difference. There

of evidence in the scientific

and medical

also

wards

UCLA

as

discuss in

off disease.) Declares

is

Chapter

Five,

or lose

it

growing

showing that

literature

memory, and

"brain exercise" improves a person's learning ability,

mental quickness, (And,

"use

mental exercise

Arnold Scheibel, director

of the

Brain Research Institute, "Anything that's intellectually chal-

lenging can probably serve as

which means
There

kind of stimulus for dendritic growth,

adds to the computational reserves

it

two kinds

are

of learning

your brain."

you can stimulate with

Declarative or factual learning

tual exercise.

in

is

intellec-

soaking up details

about people, events, and things, and procedural learning entails the

motor and perceptual

skills

used

in activities like

playing sports or

musical instrument. Declarative learning originates

hippocampus, which
player

in a person's

is

also headquarters for

You

memory and

While

why

people

when they have

glimpse

at a

myth

PET

key

this in-

strong feelings.

when your

brain

is

firing

on

all

cylinders,

that the nerve connections are well developed in

it is

emotional wiring. Scientists suspect that

also learn better

meaning

the brain's

in

tertwining of learning, memory, and emotion explains

learn better

all

areas.

that people only use 10 percent of their brain (a

scan of a thinking brain dispels that notion;, a per-

son's early learning

does favor certain regions. To cultivate neural

connections and receptors that are underused, look for opportunities

to tackle unfamiliar tasks

Here

may

are

some

and ways of thinking.

exercises that can stimulate areas of the brain

you

not normally use. You will find that gradually these activities

become

easier

and your thinking more

are presented with a

before,

you

will

fluid.

As

a result,

when you

problem or situation you have not encountered

have more mental muscle to put behind

it.

Wl

Modify

habits.

SE

37

U P

Wear your watch upside down and on

the other

wrist.

Develop other-handedness. Use your other hand

tasks such as brushing

to

do

rote

your teeth or jotting down notes or num-

bers.

Tap into

alternative sources of learning.

by reading, explore books on

tion mostly
is

If

where you get most of your news, tap

Expand your reading

universe.

you gather informa-

tape.

If

the television

into on-line news.

Most people

stay with a certain

type of reading material, usually light fiction and popular peri-

up

odicals. Pick

copy of

Scientific

American or Forbes to read

about something completely foreign to you.

Play

word games. Do crossword puzzles

one

to see

egory

who

or

can think of the most names

four-legged animals, edible

(e.g.,

compete with somein a particular cat-

fruits)

within a fixed

time.

Memorize

poem.

Start with

something short and gradually

master longer ones.

Practice your spatial

skills.

Buy

a Rubik's

Instead of doodling, try sketching

cube and work on

real-life,

it.

three-dimensional

objects.

Get

map

topographical

of an area

you know. As you study the

contours of the land, mentally picture them as they are

in na-

ture.

Learn about

musical instrument you

know

very

little

about,

for example, the recorder, harpsichord, clarinet, or drums. Lis-

ten to music that features this instrument so that

identify

its

Listen to a

you can

easily

sound.

new kind

of music, for example, opera, Gregorian

chants, or blues.

Don't use

a calculator or

your checkbook.

Watch

Do

a television

the

computer software program

to balance

math by hand.

movie with the sound

off

and

try to figure

out the personalities of the characters by watching their actions.

BRAIN FITNESS

38

In front of a mirror, practice facial expressions, for

example,

sus-

picion or contentment or surprise.

Reconstruct

conversation that took place at least twenty-

down who

four hours earlier. Jot

said what. Test yourself

by

asking whoever else was involved about his or her recollections of the conversation.

Keep

dream diary

(see

Chapter Three

and think

for details)

about the emotions and psychological underpinnings they

stir

up.

Practice reading upside

newspaper, see

how

down.

long

it

Start with a paragraph in a

takes you,

and gradually add

paragraphs as you become more adept.

As you
and

are drifting off to sleep, pick a year from

remember

try to

Keep

Use

lists.

as

a small

many

events from

it

as possible.

pocket notebook to record, for

stance, a food log as part of a weight-watching

purchases you

to

Whenever you have

in

make

your past

manage

in-

program or

budget.

hunch about something, write

it

down

order to test and develop your power of intuition.

Expand your verbal patterns by arranging unusual sentences

and phrases with magnetic word pieces
shops and stationery

(available in gift

stores.)

MORE REPS FOR A MENTAL PLAN

Fitness guru

and promoter Jake Steinfeld uses

his daily exercise

routine to organize and prioritize his thinking. "While I'm train-

ing and counting reps, for every repetition

the day. So
alized

what

plished

it

mentally

in
fit

when my workout
I

is

complete,

set
I

another goal for

have already visu-

have to do that day and have already accom-

my mind.

This keeps

and way ahead of the

me

not only physically

day,

fit

but

and ahead of the game."

WISE

Exercise to

Physical exercise
it

pumps,

it

to

is

makes

it

39

U P

Pump Up

your brain

Learning

octane to an engine

like

it

revs,

hum. Aerobic conditioning, vigorous exercise

that requires lots of oxygen, feeds various parts of the brain, especially the basal ganglia, cerebellum,

oxygen comes more blood, and

new

derstand and retain

heightens your ability to un-

this

information.

demand

that

Activities

and corpus callosum. With more

neural growth. Studies with rats have

William

Greenough has been

T.

do

well as environment, can

vided

rats into four

help

coordination

physical

shown

this dramatically. Dr.

closely watching

to a brain. In

energize

what

exercise, as

one experiment, he

di-

groups and four levels of exercise. The heavily

exercised rats scurried around elaborate constructions of ropes and

bridges.
illaries

When

their brains

were

later

examined, they had more cap-

around the neurons than the control groups

brains were getting

At the

more blood and

Institute for Brain,

that

is,

their

fuel.

Aging and Dementia

at

the University

of California, Irvine, rats were also put through various exercise routines. Dr.

Carl

ate running
all

of

Cottman discovered

around wheels

in their

that both the rats doing

cages and those treading virtually

night had richer nutrients in their brains.

growth

They had higher

a little trickier to study, researchers

have seen proof that exercise improves mental function

Roberta Rikli

at

in

people.

the Lifespan Wellness Clinic at California State

University in Fullerton put thirty-one

tal

levels

factors, or neurotrophins, circulating.

Although human brains are

eighty-five

moder-

women aged

on an exercise program to see

if

fifty-seven to

they could regain men-

reaction time they had lost with age. Three times a week, the

women

in

one group either did aerobics or walking. After three

years, she

measured their response time and found that the mental

reactions in the second group,

not improve but declined.

bics,

produced

a definite

The

which did no
liveliest

improvement.

exercise, not only did

group, those

who

did aero-

BRAIN FITNESS

40

Different exercises stimulate different regions and neurological

functions, so here

is

an assortment of activities to spread around the

excitement.

Practice handstands or floating upside

down when you

are in a

pool.

Take up or practice an

activity that requires coordination, such

as a racket sport, basketball, baseball, or

Next time
take

exercise
oil

is

it

broken

(like a

works and

clock radio or a lock)

try to fix

it

or identify the

Consider working toward an advanced version of

part.

changing

how

apart to see

it

broken
this

gadget

a small

ballroom dancing.

doing
and

simple servicing on your

car,

such as

filters.

Learn to juggle, beginning with just three objects, or learn to

tie

complicated nautical knots.

Learn basic stretching exercises, especially for those muscle

groups that you do not move much,

like the toes,

lower back,

and neck.
"Spin

your brain" and stimulate more neural

activity

by doing

tumbling or cartwheels or spinning your body around on one

foot.

Revive your jump-roping

Extend the amount of time you can stay underwater without

skills.

swim underwater

breathing. Diving from the edge of the pool,

as far as

going

you can

until

and

a little farther

Walk backward

for

you need

air.

Do

this regularly,

each time

a little longer.

two blocks

(don't forget to look for traffic

before crossing the street) and gradually lengthen the distance

you can

go.

ONE MAN'S BRAIN FOOD

Neurologist Ron Lawrence believes
that the brain functions

carbohydrates, up to

on

sugar,

six small

he

meals

in brain

fills

his

a day.

food.

Knowing

menu with complex

WISE
Try meditation.

on

Cognitive Cocktail

extended mental

my

fortify

ments, which

My

tween the
a

number

such as a monthlong business

cells

and strengthens

and

brain's right

"cognitive cocktail" contains acetyl-l-

compound

carnitine (ALC), a natural

exchange between

stress

cognitive muscle with an assortment of supple-

take daily.

left

that improves the energy

cellular

geriatric

has been tested

in

showing signs of mental de-

cline, and noticeably sharpened their thinking

skills.

For instance,

in

involving almost five hundred patients in

Italy

in

communication be-

ALC

hemispheres.

of studies with older people

an experiment

with your eyes closed, mind focused

Sit quietly

project,

sound or thought, and breathe deeply.

a single

In times of

UP

and neurologic hospital

units,

ALC

was given

for

150 days

alongside a placebo. At the end of the study, the patients receiving

ALC showed
tests,

and

improvements persisted even

their

ing the drug.

nificant

"significant increases" in scores of mental function

Those

improvement.

as a cognitive

Caffeine

is

ALC

enhancer

my

in

who

patients

is

after

they stopped tak-

received placebos

showed no

currently being tested in clinical

sig-

trials

for Alzheimer's.

cocktail because of

its

stimulating effects

it's

the best nonprescription "upper" available. Vitamin B complex helps

me

guard against nutritional deficiencies that

good supply

For instance, a

may slow my

of folic acid helps

blood circulation

DR. BOB'S COGNITIVE COCKTAIL

500

Acetyl-1-carnitine:

Caffeine:

200

mg

mg

Vitamin B complex: 100

Pregnenolone: 50

Green

tea:

mg

mg

cup

Glucose powder:

tablespoon

thinking.
in

BRAIN FITNESS

42

A BRIEF REFRESHER
Everyone, regardless of

intelligence.

age or education, can improve his or her

Each of us has natural mental

talents

distinctive

types of intelligences, insight, learning styles, and ways of

thinking
ciently

that

you

we can hone. To sharpen how

think,

you need

and practice mental

tion

quickly and

to constantly acquire

skills.

new

effi-

informa-

Here's how.

Assess your learning strengths.

Assess your thinking strengths.

Capture new material. Read, master

sion,
ter,

enhance your vocabulary, do quick

and stimulate

Do
ruts

comprehen-

calculations, listen bet-

creativity.

regular mental exercises. Memorize, get out of mental

by changing

Do

selective

new

daily habits, learn

music, and keep

lists.

regular physical exercises to stimulate the brain. Try

jumping rope, stretching, or meditating accompanied by deep

breathing techniques.

the brain, and a healthy dose of B 12 guards against

ment. Another cocktail ingredient

steroid

hormone

precursor,- the

is

body

memory

pregnenolone, which
uses

it

to

make

other hormones. Scientists have called pregnenolone

because

it

appears to improve a person's

the

washed down with

DHEA

is

and

"smart drug"

memory and

has no toxic
tea,

which

of antioxidants, sweetened with pure glucose powder,

which

side effects. All this

is full

impair-

is

body slowly breaks down

cup of green

for brain food.

SELECTED SOURCES
Bower,

B.

"Enriched mice show adult neuron boost."

Science News, 151,

206, April

5,

1997.
Brink, S. "Smart moves:

new

research suggests that folks from 8 to 80 can shape up

WISE

their brains with aerobic exercise." U.S.

May
Brody,

43

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News and World

118 (19), 76-82,

Report,

15, 1995.

J.

"Good

habits outweigh genes as key to healthy old age."

New

York Times,

February 28, 1996.

Dana

Alliance for Brain Initiatives. Delivering

The Dana

Update 1996.

Dean, W.,

Menlo

et

Smart Drugs

al.

New

Press,
II.

York,

Results:

May

The Next Generation. Health Freedom Publications,

Park, California, 1993.

New

Gardner, H. Frames of Mind. Basic Books,

Golden, D. "Building
Hayflick,

How

L.

and

Hultsch, D. F, et

al.

a better brain."

Why We Age.

Life,

York, 1985.

63-69, July 1994.

Pi

Kotulak, R.

"Age differences

in

cognitive performance in later

life style."

Inside the Brain: Revolutionary Discoveries of

City,

Langreth, R. "Scientists find

brain cells." Wall
al.

How

the

48

Mind Works. Andrews

first

Street Journal,

strong evidence mental stimulation produces

April

3,

1997.

"Aging, stress and cognitive function." Annals of the

New

York Academy

and Neri, M. "L-acetylcarnitine treatment of mental decline

Schaie, K., et

al.

20

(4),

in

the

el-

169-76, 1994.

"Perceived intellectual performance change over seven years."

Journal of Gerontology,
J.

rela-

Mo., 1996.

derly." Drugs Under Experimental and Clinical Research,

Siegel,

life:

Journal of Gerontology,

717, 79-88, June 30, 1994.

of Sciences,

Salvioli, G.,

York, 1996.

1993.

and McMeel, Kansas

Levy, A., et

New

Ballantine Books,

tionships to self-reported health and activity

(1),

A Progress Report on Brain Research,

1996.

49

(3),

108-19,

May

1994.

"Educating for understanding." Phi Delta Kappan, 75

(7),

563-67, March

1994.
Trotter, R.

J.

"Three heads are better than one

veloped by Robert
Williams,

P.,

J.

and Lord,

mood

(1),

45-52, February 1997.

Young,

S.,

of group exercise

older women." Australian and

and Concar, D. "These

(1848), S2-9,

triarchic theory of intelligence de-

Sternberg." Psychology Today, 20, 56-63, August 1986.

S. R. "Effects

and

in

November

cells

21, 1992.

New

on cognitive functioning

Zealand Journal of Public Health, 21

were made

for learning."

New

Scientist,

136

Two

IMPROVING RECALL

AND FIGHTING MEMORY LOSS

suspect that

many

readers

may

turn to this chapter

first.

hear

more complaints about poor memory than about any other menI

tal

function.

It's

not just older people

who

are worried that mis-

placing their glasses or forgetting a birthday

memory

going. Even baby boomers and a few

is

nered

me

one's

name

you

or their "tip-of-the-tongue"

"A man from

39.

dinner,

At

ily

quick

New York was

and got on the

this exit, there

for construction

move

Gen

that their

X'ers

have cor-

about the meaning of their inability to remember some-

start reading, take this

ily

means

was

test of

memory

your power of

driving his car on the

interstate at exit 23
a

lapses. So, before

way

and got

roadblock and the

recall:

to a famoff at exit

man had

to wait

workers to remove the barricades. Impatient to

on, he took a side road.

Still,

he arrived

late for

the fam-

dinner."

45

BRAIN FITNESS

46

Immediately
looking

after reading this story, repeat

at the written text

and

down

jot

aloud without

it

Repeat

details.

to yourself in fifteen minutes without looking at the text

down what you remember. Give

any of the following

yourself one point

if

it

again

and jot

you note

details.

New York

2.

interstate

3.

exit 23

39

4. exit
5.

barricades

6.

construction worker

7.

side road

8. late

for family dinner

Scoring: In

your

first recall,

remembering

normal memory.

details signals a

only one or two fewer than

in

the

five to eight of these

In the second,
first recall

remembering

indicates a normal

memory.

A
I

look forward to

joyed

my

MEMORY

my

ACID TEST

high school reunions not only because

four years at Far

Rockaway High School

York, but equally important, because they give

how am

aging and

of six hours,

done

to

my

how my memory

get a snapshot of

recall of faces

my

is

me

in

Queens,

a reality

en-

New

check on

holding up. Over the course

younger

self,

see

what time has

and events, and glimpse how

lifestyles

have helped or hurt people's thinking.

Many

people are acutely aware of their minds becoming slower

and more

forgetful with the years.

Beginning around age

less

exactness.

against a

In

forty,

It's

not

all in

our brains react

their imagination.

a little

slower and with

standard tests pitting the middle-aged mind

young mind, youth generally

wins. Middle-aged people

POWER

DETAIL

asked to

computer terminal and count how many red dots

sit at

were flashed on the screen or to trace

flected in a mirror could not
Yet, while

47

complicated pattern

re-

match the scores of twenty-year-olds.

our reaction times slow with the march of time, other

And a few

skills ac-

to strengthen

and im-

types of mental reaction and retention hold firm.

tually improve.

There

is

much you can do

prove your memory.

RECOGNIZING OLD FRIENDS,

RELIVING GOOD TIMES
People worry

faulty

about losing their memory, and for good reason.

a lot

memory can make

how

to

life

frustrating

and unpleasant: Los-

names and important numbers, or not being

ing items, forgetting

able to recall

daily

do something can turn everyday

monumental chores. Even worse,

a spotty

activities into

memory can rob you

of

cherished, satisfying experiences. Losing the ability to recall events

and people

in

your past can

rich, textured layer of

alter

your personality, erasing from

it

images and emotions.

While concerns about memory

be balanced by the good news.

are understandable, they

Our preoccupation with

need to

deteriorat-

TAKE ACTION
Write

Down

It

Simply writing something down forces you to pay attention to

a fact or detail.

The

physical process of handwriting activates

an area of the brain you are not using at the time. Scientists
this

call

encoding. In writing something down, you create the

equivalent of three copies of an item to remember.

initial

thought, the act of writing

write

it.

memory

This
stores

is

why

keeping

by volumes.

it

You have the

down, and the review

as

a daily journal increases

you

your

BRAIN FITNESS

48

memory has prompted scientists to

Memory research has exploded in recent
ing

methods
ing,

and

for

enhancing

exercises.

Here

it:

are

find

ways

to

years into

improve

many

it.

enticing

pharmaceuticals, foods, vitamins, train-

some recent

findings, with

more

details

later.

"Brain networks can always be fine-tuned," says Dr. Charles

Stevens of the Salk Institute.

The

strength and sharpness of

your memory are affected most by factors you can control

ed-

ucation and intellectual activity. Researchers have found that

people

and

who

are kept mentally active through constant learning

activities

that stimulate their

memories and knowledge

have strong, sound memories. Regularly using information creates stronger connections

between brain

cells

and permanently

improves neural communication.

CEREBRUM
intellect,

Parts of the Brain

and Functions

memory,

language, decision-making

Intermediate mass

Cingulate gyrus
controls behavior

and emotion

Pineal gland

Thalamus

body
grows and matures

monitors and sorts out

the rate at which

messages

Hypothalamus

Hippocampus
learning and

memory

controls bodily functions,

emotions, body temperature,

hunger, thirst, blood pressure,
sexual feelings

Frontal lobe
Occipital lobe

motivation and

sense of smell

Pituitary gland
hormones for
energy production

CEREBELLUM
unconscious and automatic
functions, such as balance,
posture, coordinated movement

Principles of Anatomy
and Physiology (1990)

Adapted from

BRAIN STEM
breathing, heart rate,
levels of consciousness

and sleep

DETAI

POWER

49

Women

have the edge, and they usually outscore

kinds of

memory

Memory

men on

all

tests.

has a secret ingredient, best defined by the English

writer Samuel Johnson. "The true art of

tention," he

memory

the art of

is

at-

said.

Various B vitamins can have a significant impact on memory.

Certain types of mental exercise are excellent protectors against

memory

loss.

"Memory

new

class of

have been widely and successfully used

now

available worldwide.

"smart foods"enhance

my

last

reunion,

remember bumping

Arthur. Since our last

pharmaceuti-

Europe and are

in

learning.

MEMORY

KINDS OF
At

to a

cals,

Particular foods

which belong

pills,"

names were close

into

my

locker buddy,

alphabetically, our lockers

were always next to each other.

He

gave

numbers.

My

expression must have been one

rattled off a string of

me

hearty greeting, then

of total perplexity because he quickly explained. "Don't

ber? That
it.

Good

win

was your locker combination

thing you had

TV

quiz

me

show with

around!"

roared with delight:

of your various

needs the most attention. "Working memory"

translates sensory signals

from what you

taste into a single impression.

salty

It's

the brain's ability to

them from moment

process the

to

see.

how your

brain

hot chafing dish of round,

a

connection between

This connection

is

mesh together sensory

working memclues

and hold

moment. While working memory

mind goes through, the thought

short-term memory.

is

memo-

you smell something

if

brown lumps, your brain immediately makes

ory.

could

see, hear, feel, smell, or

For instance,

and tomato-like and then see

what you smell and what you

He

long-term memory!

his

To improve your memory, consider which

ries

you remem-

you were always forgetting

or image

it

is

the

creates

is

BRAIN FITNESS

50

Working memory

stores the impression of the

smell and the bubbling,

brown

sight in the short-term

bank, then taps into your long-term

sight are familiar.

memory

it

reports that

a piece of

information

If

so,

tomato and

you

to see

this

if

salt

memory
odor and

and seeing

are smelling

meatballs.

To remember

memory

to long-term

memory

move

to

you need

it

to focus

from short-term

on

it

for at least

Working memory and

memory are like a pencil and scratch pad. Working memdown what you are doing from moment to moment. But

eight seconds,- otherwise

it

will evaporate.

short-term

ory jots

since the scratch

seven items

at a time,

items you noted

depends on

pad (short-term memory) can hold only about

you

earlier.

and forgetting

are constantly writing over

Exactly what ends up in long-term storage

how you have

organized and processed the information.

Repetition of and thinking about a piece of information, paying

tention

what

scientists call rehearsal

help send

at-

to the long-

it

term storage bank.

Your long-term memory bank has an assortment of deposits.

There
ory,
is

is

semantic memory, which

which

is

is

individual

facts,-

episodic

experiences and events,- and procedural memory, which

behaviors, habits, and rote activities.

Like a pinball machine ringing with bells and lights, your

ory bounces off a number of corners

chemical and electrical chain reaction.

term memory, scientists believe,

other hand, your long-term

is

memory

in

mem-

the brain and triggers a

What

sets off

your short-

On

the

kicks in either because of

new

an electrical impulse.

connections that have grown between brain

a

mem-

cells

or as the result of

chemical event involving peptides.

Of

course,

memories

are

formed every day of our

conversations and experiences. While there

seepage of

stuff into

is

our long-term memory,

lives,

no way

we can

through

to stop the

contribute to

the flow through deliberate learning. By setting out to learn something,

you build memories. Educators say

that learning

is

either

declarative (also called factual or associative) or procedural. Declarative

learning absorbs details about people, places, things, and

DETAILPOWER

51

highly associative, meaning that you automatically link

events.

It is

details,

which then stay together

in

your mind. The other type of

learning, procedural, involves the perceptual

in

acquiring the knowledge of

knowing how

how

to

do

and motor

things.

skills

used

activities like

It's

to dance.

Researchers have found that the chemistry of the brain changes

during declarative learning, and they

call this

change long-term pobeen

tentiation (LTPj. In laboratory tests, brain cells that have

ficially

arti-

stimulated react chemically with each other and appear to

"remember" that stimulation, so that they continue to communicate

even

after the stimulus

the connections

is

diminished.

between brain

stronger links at virtually any age

youngsters.
successful

cation

LTP may

memory

that

is

enhancers.

why

this

In
is

stimulation strengthens

fact,

not

grow

the brain can

phenomenon

just for

practice and repetition are such

They

reinforce a chain of

communi-

strong and accessible as long-term

still

months or years

explain

cells.

The

memory

later.

ARNOLD SCHWARZENEGGER'S
AMAZING SHORT-TERM MEMORY
While attending
ical Fitness in

meeting of the President's Council on Phys-

Washington, D.C., Arnold learned

just

before the meeting that he was going to be asked to

remarks.

make

few

Conferring with his good friend Jim Lorimer, he

sketched out

a list of ten topics

he might

was numbered and they reviewed the

ing began.

When

list

Arnold was asked to

mentioned each topic

in

memory.

talk about.

Each item

twice before the meet-

talk ten

minutes

later,

he

the order in which he and Lorimer had

arranged them, and he did this without

his

minutes

a scrap of

paper to jog


BRAIN FITNESS

52

YOUR AGING MEMORY: WHAT GOES,

WHAT STAYS, WHAT GETS BETTER
At

my high school

reunion,

sought out a

"girl"

had had

a crush on,

despite rumors at the time that she experimented with drugs. She

was
tion,

and well into her white wine.

there,

my

and while she remembered

lection of

We

had

a brief

conversa-

name, she clearly had no recol-

any of our times together.

drifted off to another part of

the room, wondering whether the drug use, white wine, or age had

eroded her memory.

Age does chip away

at

our memory. Starting around age twenty,

your brain gradually diminishes

percent

less

in size

and leaves you with 10 to 20

gray matter by the time you are eighty. Scientists are

unsure of whether this reduction

is

actual loss or rather shrinkage of

They do know

nerve cells and

glial cells.

tors with age,

which reduces the amount of chemical

between

cells,

and that fewer brain chemicals

are coursing through

possible to

that nerve cells lose recep-

tell

your head.

exactly

how

interaction

neurotransmitters

Yet, researchers

have found

these alterations affect

it

im-

memory and

general thinking. "To this day, a connection between decreased

mental function and brain

cell loss

has not been proven," declares

Dr. Leonard Hayflick, of the University of California at San Francisco Medical School.

Not

all

the changes of aging bring bad news. Neurobiologists

studying stroke victims and amputees suffering from phantom pain

have discovered that parts of the brain can regenerate.

When

con-

nections between nerve cells (synapses) are broken, the brain can

grow new connections or compensate by strengthening nearby

cuits. Scientists call this
it

as a great discovery

Life

is all

memory

cir-

marvelous adaptation plasticity and herald

and the cause

for

much

hope.

except for the one present

by you so quick you hardly catch

it

going.

moment

that goes

Tennessee Williams

POWER

DETAIL

53

TAKE ACTION
Test

Most people exaggerate

Your Brain

their

Cells

memory

deficits.

They know

all

the times they have forgotten faces and names, misplaced keys,

or suffered a frustrating tip-of-the-tongue experience, but they

don't
detail

of

remember the many times they quickly

from

how

a long-past event.

well your

once, turn

it

over,

memory

is

Take

recalled a fact or

this test for a

simple gauge

working. Read through this

and write down

as

many

items as

you can

list

re-

member.
garlic

oregano

oranges

chocolate chip cookies

flour

raspberries

tomatoes

coconut

water

hamburger

nectarines

eggplant

white wine

mustard

rice

Scoring

Still,

some changes

If

NORMAL

18--39

10 items

40- -59

9 items

60--69

8 items

70+

7 items

in

speed of response

starting

then

it

memory

what goes and what

versal. Here's

AGE

around age

is

as

age appear to be near uni-

stays.

a measure,

fifty.

we

then

However,

if

it

diminishes in everyone

accuracy

is

the measure,

doesn't necessarily slip with age, except for long-term

memory.

BRAIN FITNESS

54

The type

of

memory

mediate storage of

is

the im-

to a sight, sound, or smell

memory.

study of affluent retirees with

found that they performed

mean age

(how

well

membered), and verbal

recall

as

However,

of seventy-four

just as well in tests of

tion, paired-associate learning

graduates.

forties

lots of information.

Older people need longer exposure

to activate sensory

your

at risk as early as

free

less

new

word genera-

information

young

re-

college under-

lower-income

educated,

is

seniors

scored lower than the college kids.

working memory

Spatial

aging.

to

ability

remember where

to

demands constant refreshing

things are, which

susceptible

your

Its

rapid disappearance

especially

is

is

of

sign

Alzheimer's.

The

not
once-known, common word

tip-of-the-tongue

member

phenomenon

is

among people

being able to
especially

re-

common

over sixty-four.

PLUS AND MINUS

Assuming generally good
mental aging around age
of

change

sixty,

and

for

abilities that neuroscientists

perts say people gain

Vocabulary.

Verbal free

recall.

and

Word

showing

signs of

some, there are few signs

until their seventies or eighties.

and learning

Plus:

health, people begin

Here

memory

are the

and gerontology ex-

lose with the years.

generation. Paired-associate learning.

Proofreading. Capacity to generate

new

or

original ideas.

Minus-.

Mental response time. Speed and quality of sentence

completion. Storage of

working memory.
tions).

lots of information. List recall. Spatial

Visual-spatial response (e.g., driving reac-

Tip-of-the-tongue memory.

Dream

recall.

DETAI

POWER

55

Will and discipline are part of learning and of forging strong

memories, and so

is

healthy brain. By that

mean

taking in the

necessary nutrients and doing the right exercises so that your

functions efficiently. There

ory and learning

ing.

One

of the

skills
first

is

much you can do

to sharpen the

mind

mem-

that have slowed because they are rusty or ag-

places

you should look

is

the kitchen.

BRAIN FOODS
Scientists are just

nutrition
tration,

beginning to understand the strong links between

and mental function, and how

and

intellectual performance. Just as a

posed of many ingredients, brain food

namely proteins, carbohydrates, and

that can spark your

memory, concen-

diet alters

is

fats.

good stew

is

com-

an assortment of nutrients,

Here

are

some

ingredients

memory.

The Glory oj Garlic

Credit the Japanese for discovering that garlic can have a noticeable
effect

aged

on memory. Researchers

garlic extract to the diets of

and found that

their

ory

it

performance

test.

the University of

Tokyo added

mice specially bred to age quickly

not only extended their lifetimes but improved

in

the water maze, a standard learning and

mem-

"These results suggest the possibility that aged garlic ex-

tract prevents physiological

in

at

aging and age-related

memory

disorders

humans," claim the Japanese.

Try a Shot of Sugar

dose of concentrated sugar

searchers led

by

Dr. Paul

may

Gold

at

help short-term memory, say

the University of Virginia.

students were given glasses of lemonade early in the

re-

Twenty

morning when

BRAIN FITN ESS

56

their

stomachs were empty, then asked to read

forty-five minutes later they

facts

in

were tested on

the article they could recall.

and

a short passage,

how many

One morning

of seventy

they drank

lemonade with sugar and on the next day lemonade with saccharin,

On

fake sugar.

the day they had the sugared lemonade, they re-

membered 30 percent more. The

was not
in

sugar that improved their recall

Gold concluded

table sugar but concentrated glucose. Dr.

the American Journal oj

and memory

in

Clinical Nutrition,

"Glucose enhances learning

healthy aged humans and enhances several other

cognitive functions in subjects with severe cognitive pathologies."

Bring

On

the

Fat

People learn better and remember more

in their diets. Fats are

brain needs

them

when they have

present (this

body and

is

to function properly. Fats are

what makes

use of the unsaturated

down

composed

a fat "saturated")

fat in fish oil

of a string

and how much hydrogen

determining

Our gray matter makes

brain use them.

breaks these

how

and vegetable

oil.

The body

into essential fatty acids (they're called essential

daily diet) that feed brain cell

The

genated)

in

test

fats, like
it

animal

fat,

down and do

how various

fats

unsaturated

The

fat,

butter,

lubricate brain work-

memory and

of lab rats

high saturated

rats that

and those found

fat,

chowed down on

performed the worst. "The

in fried foods.

not add useful nutrients.

influence

Canada put three groups

them.

membranes and

in the

brain doesn't like short-chain, saturated (highly hydro-

These slow

To

the

good

especially

because the body cannot produce them but must have them

ings.

fat

our most concentrated form of energy, and the

of molecules, with the length of the string

is

the right

on three

learning, scientists

different diets

high

then

tested

and normal

fat

the saturated

fat,

results indicate that a diet

mostly
high

rated fatty acids can impair a wide range of learning and

functions,"

concluded the researchers.

lard,

in satu-

memory


D ETAI

On

Pile

Pasta

largely carbohydrates, as

is

they become part of a

POWE R

the

57

Pasta

you know, and when we

eat them,

chain reaction that ultimately produces

brain chemical that helps you think better. This fast-thinking neu-

rochemical

is

maybe even

when

serotonin, and

it

runs low you feel sluggish,

depressed, and cannot concentrate well. You can help

your brain produce more serotonin by feeding

amino acid found

brain

is

it

tryptophan, an

protein foods such as milk and eggs.

in

fed lots of carbs,

sates for the chemical

which contain no tryptophan,

When your
it

compen-

imbalance by increasing the tryptophan that

goes into the chemical stew to generate serotonin. By eating pasta,

you

actually generate a higher concentration of tryptophan.

Confused? Dr. Richard Wurtman

Cognitive Sciences
intuitive that the
levels

is

at

MIT

at the

Department of Brain and

explains this paradox:

meal that most effectively

"It

seems counter-

raises brain

the one entirely lacking in tryptophan (that

tryptophan

is,

one con-

taining carbohydrates but no proteins) whereas a protein-rich meal,

which

elevates blood tryptophan, has the opposite effect

on the

brain."

POWERFUL NUTRIENT

A
At the reunion,

whose

class

passages.

we would
aller."

He was

Do you

my

enjoyed because

French teacher, Mr. Darien,

I

had

who

sharp verbal

be able to

if

we

listened

rattle off

right. Repetition

memory

taught through oral rote.

to repeat verb conjugations

told us that

still

into

iron-fisted teacher

we had

He

bumped

really

and he was an
Every day

and memorize long

and concentrated, years

the past perfect tense of "to go

enhances verbal memory.

find yourself forgetting directions

you heard only hours

or days ago? This can be annoying and frustrating, and can force
to learn things twice.

Today

later

use the same technique for

you

remem-

BRAIN FITN ESS

58

bering information that

of the instructions in

phone numbers

my

my

applied in French

class.

mind, and find that

recited to

me

replay the sounds

am

remember

able to

years ago by sounding the numbers in

mind. But the mind does not always cooperate, and knowing

about citicoline would certainly have made some learning

a little less

trying.

Scientists in the
line, a

fect

United States and

form of choline and part of the vitamin B complex,

on verbal memory. This makes

know

have been testing

Italy

that choline

citico-

for

its ef-

sense, because they already

helps the brain produce the neurochemical

acetylcholine, a key ingredient in routine

memory

activity. In

dou-

placebo-controlled studies involving older volunteers

ble-blind,

with failing memory, from either aging or predementia, citicoline

has consistently improved test scores for verbal

memory

as well as

immediate memory and delayed logical memory, the organization of

thoughts and a concept of things that occurred
is

found

in

egg yolks, organ meats, beans and

the past. Choline

in

peas,

and

lecithin sup-

plements. Lecithin, a nutritional extract, helps deliver choline to the

brain. In fact,

because

it is

a better delivery

system than choline supplements

provides a steadier, longer supply of choline than the sup-

it

plements.

GREASE YOUR MEMORY

Another naturally occurring substance

memory

is

meaning
Think of

phosphatidylserine (PS). This

that
it

it's

a naturally

occurring

fat

as grease or lubrication for

thirty-five studies,

of

that's

names and

PS has been found

faces, lost objects,

is

been shown to sharpen

phospholipid nutrient,

found

your mind.

at

Memory

fuzziness

more than

memory

Assessment Clinics

in

149 people were

memory impairment, which

experienced by many people over fifty. Pa-

treated for what's called age-associated

memory

In

to stimulate people's

Bethesda, Maryland, and Stanford University,

the

membranes.

telephone numbers, and paragraphs

they have read. In a joint study

is

in cell

DETAI

tients, fifty to

LPOWER

seventy-five years old, took 100

three times a day for twelve weeks.

non-PS counterparts

in tests of

tion during reading,

and

be

The PS

name and

recall of

Thomas Crook, who

jects. Dr.

accustomed

to

dorsement. Not found

in

plements. While

mg of

PS or

memory, concentra-

face

led the study, concluded that

memory

foods,

PS

is

recommended doses may

lost

that's a

ob-

PS "may

loss in later life."

guarded statements,

many

placebo

patients outscored their

telephone numbers and

promising candidate for treating

scientists

59

From

ringing en-

available in dietary sup-

most of the studies

vary,

involving PS used 300 milligrams a day.

MEMORY MINERALS
Boron, which

is

found

peas, lentils, nuts,

ory

tests.

ter

found that

and

in

foods like apples, peaches, pears, beans,

leafy vegetables, looks like a

Researchers at the
3

winner

USDA Human Nutrition

in

mem-

Research Cen-

milligrams a day improved people's alertness and

learning ability.

Lack of magnesium can cloud your memory by retarding blood

circulation in the brain. Scientists have

magnesium

to

had good luck with giving

memory-impaired older people who seemed

to be

showing signs of early Alzheimer's. You can get magnesium by

eat-

ing whole wheat, almonds, cashews, and leafy green vegetables.

you consume when you

Zinc, a trace metal

eat shellfish, beans

and peas, or dark turkey meat, can also juice up your memory. Doctors
in

have known for

the elderly,

long time that a zinc deficiency, particularly

has been linked to mental confusion and even

Alzheimer's disease. Zinc's positive effects are also noteworthy.

Women

in studies at

ability to

the University of Texas discovered that their

remember words and

visual patterns

got enough zinc into their system.

lowance

for zinc

is

12-15 milligrams.

improved when they

The recommended

daily

al-

BRAIN FITN ESS

60

MEMORY FOODS
These foods and nutrients have been shown to boost memory
in

noteworthy ways:

Aged

Improves

garlic.

memory

memory,

spatial

fights

age-related

loss.

Sugar/glucose. Improves short-term memory.

Carbohydrates

which

in pasta. Stimulates

production of serotonin,

fuels learning.

Unsaturated

fat

in

olive

oil,

fish oil.

Strengthens general

learning abilities.
Citicoline in egg yolks, organ meats. Enhances verbal

mem-

ory.

Phosphatidylserine (PS)

in

supplements. Stimulates

memory

of names, faces, lost objects, and numbers.

Boron

in apples, pears, beans, peas.

Enhances alertness

for

learning.

Magnesium
eral

Zinc

in

whole wheat,

nuts.

Enhances

alertness, gen-

memory.

in shellfish,

short-term

beans and peas, dark turkey meat. Aids

recall,

word and

visual

memory.

VITAMIN POWER
Science

is

making amazing discoveries about how vitamins influence

our thought processes. In recent years, vitamin supplements have

been linked to better moods, higher scores on intelligence

more memory, and sharper

nutrients to

attention.

expand your memory

are

Some

tests,

of the best vitamins

members

and

of the B complex: Bj

(thiamine), B 2 (riboflavin), B 3 (niacin), B 6 (pyridoxine), and B n

(cyanocobalamin), as well

The harm from not

as choline, carnitine,

getting

and

folic acid.

enough vitamin B has been known

for

decades. Insufficient intake of niacin can foster a disease that looks


DETAI

mental

like

illness

and

hallucinations. People

B2

characterized by confusion, depression, and

who do

not take

in

enough

can become

Bj

ir-

and aggressive and exhibit personality changes. Deficiencies

ritable
in

is

PO WE R

may produce

neurotic depression.

And

not enough B, 2 has

long been connected with dangerous (pernicious) anemia that can

lead to a host of neurological problems.

So the converse of vitamin deficiency

RDA

levels

health

makes

ily,

three are star

Of

the seven

memory

Research Center on Aging

in

Bj,

of the B vitamin fam-

B 6 and B l2
,

memory

Human

of Agriculture

at

Nutrition

Boston. Seventy men, aged fifty-four

to eighty-one, were tested on their thinking and

then measured for levels of various B vitamins

men

study on thinking and

Mayer U.S. Department

the Jean

members

boosters

Vitamin B^ was the subject of

that higher, stronger

actually strengthen your mental

of B vitamins can
sense.

memory

skills

The

systems.

in their

and

with the highest concentrations of B 6 did better on the Back-

ward Digit Span Test and the Activity Memory

Test,

both of which

employ working memory.

Most people,
min B 6

says the U.S. government,

do not get enough

Vita-

National Health and Nutrition Survey of almost twelve

thousand people between the ages of nineteen and seventy-four

vealed that 71 percent of

sume the recommended

men and 90

percent of

dietary allowance of B 6

women do

re-

not con-

Older people may especially lack B 6 either because they are not
,

getting

enough

in their diet

or from supplements or because their

bodies are not absorbing what they are consuming. Nutrient absorption

suming

is

problem

as

we grow

older.

If

you

find that

you

are con-

reasonable amount of a vitamin or mineral but

showing up

in

your system (through blood

ask your doctor for vitamin injections.

dosage for B 6

is

between

1.6

and

tests),

it's

not

you may have

The recommended

to

daily

2 milligrams, with supplemental

doses going up to 200 milligrams. Rich sources of B 6 besides sup,

plements, are yeast, sunflower seeds, wheat germ, tuna, and

Another B vitamin
This vitamin,

essential for

like the citicoline

memory and

you

liver.

concentration

is

B 12

just read about, helps stimulate

BRAIN FITNESS

62

acetylcholine.

A good way

pump up this neurochemical, accordGunma University School of Med-

to

ing to Japanese researchers at the

icine,

is

by adding B ]2

producing

it.

You can
shellfish,

to diets that lack the choline necessary for

find B 12 in organ foods such as liver

in

such as clams and oysters. Vegetarians have to be especially

sensitive to B 12 intake, since

The recommended

diet.

and kidneys, and

not an ingredient

it is

daily allowance for B

is

]2

in their regular

micrograms,

with the supplementary dose up to 1,000 micrograms.

Older people can

meaning

that they

suffer

from what's called atrophic

no longer produce enough stomach acid

process the vitamin B ]2

in their food.

symptoms, including memory

The

loss, lack of

result

can be

to

a host of

coordination, and weak-

You can boost vitamin B 12 intake with

ness in the limbs.

gastritis,

milk, dairy

products, eggs, meat, poultry, and shellfish, or with supplements or

B 12 shots.

Vitamin B
]

land's

may sharpen

thinking, especially in

women. At Eng-

University College Swansea male and female students aged

seventeen to twenty-seven were given huge doses (ten times the

daily

recommended amount)

tested every three

months

covered that the thiamin

of nine vitamins or a placebo,

for a year.
in

At the end, the researchers

The

results.

researchers, led

women

in

at-

the

by David Benton, were surprised by the

"Unlike most previous studies, an unusual feature to the pres-

ent study

is

that aspects of cognitive functioning

improved only

year of taking a high dose of vitamins," they asserted.

ter a

dis-

the vitamin cocktail quickened the

tention and mental reaction time of the forty-seven

study.

and

figured that the

women showed

different results

cause their bodies respond differently to

from the

af-

They

men

be-

diet.

Your morning orange juice may also boost memory. Vitamin C,

or ascorbic acid,
ical

is

well

known

that attacks free radicals,

break

down

as

an effective antioxidant,

which

chem-

are unstable molecules that

or destroy healthy cells through oxidation.

Its

antioxi-

dant qualities, which fight atherosclerosis, possibly by strengthening the collagen in the arteries,

may

also

have

a direct effect

on

DETAILPOWER

63

MEALTIME BRAIN BOOSTERS

These vitamins, and the foods that deliver them, can improve
various facets of your thinking:

(whole grains, oatmeal, wheat germ, oysters, and

Vitamin B
t

reaction time

liver): attention,

Vitamin B 6 (wheat germ, sunflower seeds, yeast, tuna, and

liver):

working memory

Vitamin B 12 (clams, oysters, kidneys, and

tion,

Vitamin

concentra-

mental alertness, learning

(oranges, strawberries, red peppers, and leafy

memory

green vegetables): general

thinking

liver):

skills.

Clearer arteries

mean more blood and oxygen

to the

brain.

At Southampton General Hospital

the diets and thinking abilities of 92
riod

England, doctors surveyed

people over

twenty-year pe-

and found that "cognitive function was poorest

the lowest vitamin

take

in

may

status"

saying that there

memory

versity of Trieste

and suggested that "high vitamin

is

even more enthusiastic about ascorbic

"substantial" evidence that

disorders. Drs.

in

in-

may be

acid,

useful in

Angelis and Furlan at the Uni-

memory

food sources for vitamin

like parsley, broccoli,

it

may be

disorders.

C are red peppers,-

and brussels

oranges, strawberries,
is

De

it

aging mice and suggest

treatment for an assortment of

lowance

found ascorbic acid did an extraordinary job com-

bating induced amnesia

Good

those with

protect against cognitive impairment."

Italian scientists are

fighting

in

leafy vegetables

sprouts,- and, of course, fruits like

and papaya. The recommended daily

al-

60 milligrams, the supplementary range between 50 and

10,000 milligrams, and a dose for peak mental performance

milligrams per day.

is

1,000

BRAIN FITN ESS

64

Neurotransmitter
molecules

knob

Synaptic

Synapse

o0

OOaOO
0o

>

Receptor

molecules

)_

Target

cell

OQ>-

Nerve impulse

Vesicles

Nerve-Muscle Interface
Adapted from

Tide

Brain

and Nervous

AMA Home Medical

Library

(1

System,

991

MEMORY
At

my

reunion,

lish class pal

chat,

had an encounter common

Debbie introduced me

moved

PILLS

on.

Ten minutes

to many.

to her husband,

later,

My

and

old Eng-

after a short

had no memory of Debbie's

husband's name.

What

my

strains

introduced to

synapses are short-term

tasks like being

group of people, then having to use their names

conversation minutes

undoubtedly

memory

ishly testing an array of

memory what Prozac

know this is a common experience, and

why pharmaceutical companies are fever-

later.

big reason

in

compounds

that they

has done for depression.

hope
I

will

do

for the

recently read that

DETAILPOWER
more than 150 such

65

"brain drugs" are currently

under development

worldwide.

What many

people do not know, however,

that there are

is

al-

ready drugs available that are designed specifically to improve menfunctioning. First developed

tal

they are

common

class of drugs

mind."

is

fare in

by

French scientist

call

the 1970s,

Europe, Asia, and South America. This

called nootropics, literally

Some people

in

new

meaning "toward the

them cognitive enhancers because they can

improve learning and thinking speed, delay mental aging, and

sharpen memory. For now,

who

the United States because their

in

effects are not always consistent

they work. Those

on what they do to memory.

will focus

Nootropics are controversial

and experts disagree on whether

do work say

believe they

sive results are typical for a juvenile science

drugs.

The

skeptics point out that

memory

is

new category

of

most of the studies have been on

animals, not humans, and that the

thinking and

and

that the inconclu-

whole science of improving

founded on poorly understood mechanisms.

Nevertheless, the experts do agree on a couple of points. For one,

nootropics do not produce side effects like those of other "mind

drugs," the psychotropic medications used to treat mental illnesses.

They do not

sedate or stimulate, as can other drugs that

work on the

mind. Most experts accept the evidence that they can improve some
aspects of learning, but their effects are not uniform, and there

way

to predict

Still, as

whom

they

is

no

will benefit.

often happens with

new medical

treatments, people are

forging ahead regardless of scientific debate. For instance, in Ger-

many

nootropics are widely prescribed by physicians not only for

dementia but also

for slight

memory

disturbances.

The most popu-

of these drugs are ginkgo biloba, piracetam, pyritinol, nimodip-

lar

ine,

and ergot

alkaloids, a medicinal

The mostly widely known

compound

derived from fungus.

cognitive enhancer, piracetam,

is

usu-

ally

taken as a general "brain booster" for various thought processes,

but

it

has also been successful in relieving age-associated

impairment.

One

memory

recent French study produced dramatic results.

66

BRAIN FITNESS

About 135 people, aged

fifty-five

and

older, at

Grenoble University

Hospital were separated into three groups and given either 2.4

grams

day of piracetam, 4.8 grams

a day, or a placebo. After six

mem-

weeks, the higher-dose patients generated the best scores on

ory

even though they had the worst scores before the study.

tests,

One

most famous studies of piracetam was done, again

of the

France, with 225 dyslexic schoolchildren.

3.3

grams

study,

day or

in

children took either

placebo for nine months. At the

of the children

all

The

had below normal reading

the

start of

skills,

although

they were of average intelligence. At the end, the children taking

piracetam showed "significant improvements."
years in reading accuracy and

.7

ory

loss,

1.3

years in comprehension, while the

youngsters taking the placebo advanced only

Piracetam

They had gained

may even have some

reading

skills.

clout with the worst kind of

mem-

in their

comes with Alzheimer's. Researchers

the dementia that

Poland have found that high doses (2.4 grams

a day)

seem

in

to stop the

progression of Alzheimer's and that doses of around 800 milligrams a

day improve the memory and attentiveness of epileptic

Piracetam

not generally available

is

can either order

macy without

in

the United States, but

through the mail from Europe or buy

it

prescription in Mexico,- this

personal use only.

Nootropil and

It

is

patients.

is

it

you

phar-

in a

perfectly legal, but for

sold under a variety of names, such as

Pirroxil, usually in

400-milligram or 800-milligram

capsules.

Nimodipine has
This drug

is

conditions),

brain cells,
nals

which means

which

when sending
brain

much
cell
it

as

is

produced promising

results in

memory

tests.

calcium channel blocker (usually prescribed for heart

dilutes

between brain

anced

also

cells.

that

its

it

stops calcium from leaking into

effectiveness in delivering electrical sigits

impact

become

unbal-

steady drip of calcium reduces

strong individual signals.

It

tends to

people grow older. Disrupted calcium regulation

in

the

thought to be one of the underlying causes of dementia. Too

calcium

kills

brain cells and too

little

halts the

growth of new

connections. Another reason nimodipine appears to work

increases cerebral blood flow.

is

that

DETAI

Scientists

have found that nimodipine

requiring associative

know

memory,

that

kind of learning and

this

LPOWER
is

67

especially useful for tasks

linking cause

is,

memory

well

it

and

effect.

You

happens when you

repeatedly burn your tongue testing fresh-from-the-oven cookies

until

you

modipine

finally learn

tablets

not to taste

when they

were given three times

are steaming.

day

for three

When

ni-

months

to

people aged sixty to seventy-five whose learning had noticeably

slowed,

it

boosted their associative learning speed by 50 percent.

As some

scientists explore

new drug

aids for

memory, others

are

TAKE ACTION
Pharmacies, over-the-counter shelves, health food stores, and
mail-order catalogs offer a variety of

pills

that

may expand your

memory.
Piracetam (400-800 mg/day): memory, attentiveness, reading comprehension

Nimodipine (30-90 mg/day):

associative learning

and mem-

ory

Clonidine (Doses vary from

.1

mg

memory,

to

your doctor.):

spatial

fects: sedation,

low blood pressure

.3

mg

May

Consult

learning, recall. Side ef-

Pyritynol (300-600 mg/day): vitamin B 6

functioning.

a day.

Helps cognitive

lower depression.

Deanol (400-800 mg/day): memory, cognitive functions

Deprenyl (10 mg/day): long-term memory, concentration,
attention span
Acetyl-1-carnitine (1,000-2,000 mg/day): attention, concentration

Ginseng (500-1,000 mg/day

extract): general

memory,

learn-

ing

Ginkgo biloba (40-120 mg/day

tration

extract): attention,

concen-

BRAIN FITNESS

68

reexamining known pharmaceuticals for possible benefits to learning and memory. For instance, oral doses of

(MSG), which

monosodium glutamate

spurs the flow of certain neurochemicals, have im-

proved memory

in

people with deficits caused by aging.

Clonidine, a drug prescribed for lowering blood pressure, has also

been found to be useful

ies

in treating

memory

remember where you put

ability to

disorders, particularly the

things (spatial memory). In stud-

with animals, clonidine improved the ability to learn new informa-

tion (like

where food was hidden) and

forgotten.

While nowhere near

sedative side effects

tists

are

to recall facts

perfect as a

and the dose has

encouraged enough to put

it

once known but

memory drug
gauged

to be carefully

it

has

scien-

into clinical testing.

HORMONE THERAPY
Hormones

play an active role in memory.

what happens

With

who

to a person

A prime

example of

bringing few nutrients and oxygen to the brain. As a

thinks and

thyroidism,

moves more
is

slowly.

not treated

is

has low levels of thyroid hormones.

blood flows more slowly through the

less thyroid,

this

And

in time,

if

arteries,

result, a

person

this condition, called

hyper-

the blood vessels of the brain age

prematurely and atherosclerosis can occur. Furthermore, hyperthyroidism reduces the

cells.

Symptoms

number

of dendrite connections

of hyperthyroidism are sluggishness, slowed think-

ing, difficulty in concentrating,

waking up or

between brain

after resting.

Not

and

poor memory, especially when

surprisingly, thyroid therapy can re-

verse these signs. Says Dr. Thierry Hertoghe, an internationally

known

expert in hormones, "Thyroid supplements are really great at

magnifying the intelligence of

a patient to

such an extent that

physicians consider thyroid hormones to be the ultimate

of intelligence
verses failing

many

hormone

the efficacy with which thyroid treatment re-

memories of people

definitely

mones depends on when the therapy

is

sooner thyroid supplements are given, the

low

started.
better."

in

thyroid hor-

In general,

the

DETAI

Testosterone

is

in

POWER

69

memory hormone. Men and women who

memory (the ability to manipulate precise

another

test better for spatial

movements

space) generally have

more testosterone

their

in

"When testosterone therapy is

women [women who feel themselves more as

blood. According to Dr. Hertoghe,

taken by transsexual

men and
the

try medical treatment to

body

make

of a male], these masculinized

their bodies look

more

women become more

like

pro-

ficient in spatial tasks,

but lose their previous language fluence, a

typical characteristic of

women."

Depending on the

state of

your memory, you may want to think

about taking aggressive action such as hormone replacement therapy.

The

idea of replacing

during

bodies

menopausal

shown

that

normal

women
it

hormones

aging

is

as

they are depleted from our

widely

Millions

accepted.

of

take estrogen, and recent investigations have

not only counteracts the effects of menopause but also

can sharpen slowed thinking. Another hormone, dehydroepiandros-

(DHEA), which both men and women churn out

terone

dance

until

star of

thirty,

when

begins to drop

it

hormone replacement programs.

promise

(hGH)

around age

in

is

It,

perking up flagging memories.

off, is

too, has

in

abun-

the latest

demonstrated

Human growth hormone

another candidate for replacement therapy

if

you

are con-

cerned about slipping cogs.

Estrogen

Most

of the research into the effects of

hormones on memory has

concentrated on estrogen, with good cause. Researchers around the

globe are finding that estrogen can markedly sharpen a woman's

thinking,

and one leading researcher pinpoints

its

cognitive benefits

on memory. Dr. Barbara Sherwin of McGill University reports there

is

"reason to believe that this sex steroid might enhance memory,"

while noting that estrogen does not impact

equally. In healthy

young women,

it

all

kinds of

memory

appears to most benefit short -

and long-term verbal memory and especially paired-associate mem-

BRAIN FITNESS

70

which

ory,

is

how

other hand, the

weakened,
In

hormone seemed

spatial

one of the

remember new information.

well they

to have

no

effect on, or

On

sometimes

memory.

women on estrogen replacewomen not on ERT were read a

studies, twenty-eight

ment therapy (ERT) and

forty-three

short paragraph and after thirty minutes asked to recall as

about

as

it

the

they could.

The women on

estrogen remembered

much

much

more, leading the researchers to conclude that the hormone not

only helped their
rial.

memory

While Sherwin admitted

tween the two groups of

She said that

significant.

phone numbers,

Some

is

forty-five

that the difference in performance be-

women was not huge, it was statistically

the ERT women probably recalled tele-

instructions,

and directions more

easily.

have found that estrogen's influence on women's

scientists

memory

new mate-

but also their ability to learn

apparent even during normal menstrual cycles.

women

at the

A study of

University of Western Ontario discovered

women

that during the high-estrogen phase of their cycle,

many words

ter on verbal fluency tests (saying as

did bet-

as possible start-

ing with a certain letter within a certain time) than during their

low-estrogen phase.

The

effects

menopausal

was

first

on the thought processes of post-

estrogen

of

women

have been examined ever since the hormone

synthesized.

number

with estrogen have shown that

in verbal

memory

but

in

of tests of elderly

women

treated

can produce major gains not only

it

other kinds of mental functioning as well.

Dr. Sherwin says that various studies provide "compelling evidence"

of the benefits of estrogen replacement for aging minds. Researchers
at

Stanford University

who

tested the

fifty-five to ninety-three, half

made

memory

on estrogen and

a difference for

definitely

is

important to note that estrogen comes either

the brain

and that

when

it is

scientists believe

delivered

In studies of estrogen

by

women aged

half not,

found that

remembering names and

it

injection,

of 144

more

in tablet

of the

faces.

It

form or by

hormone

gets to

injection.

and brain

activity, researchers

have found

DETAI

POWER

that estrogen has a stronger influence

by the

left

The

hemisphere.

your brain, you might

and manual

directs language, verbal skills,

on mental functions governed

side of

left

recall,

dexterity. Furthermore, a

healthy circulation of estrogen through the brain stimulates the production of nerve growth factor (NGF), which the brain manufac-

memory.

tures to protect neurons vital for

estrogen

NGF

the brain,

in

If

there

is

not sufficient

memory

production drops, and

cells

weaken.

While the

results of various studies

have not been uniform, prob-

ably because they did not measure the same kinds or levels of estrogen, or use the same

memory

tests,

estrogen

may

well help

you

remember an address or phone number you heard but not help you
remember where you put your

glasses.

Estrogen replacement therapy

Women

is

not for everyone, however.

at risk for breast cancer, in particular,

should think twice

about whether they want to add to the hormone that researchers

have implicated
tions.

And

as a possible contributor to

not as

much

cancerous

research has been done on

muta-

cell

ERT

in pre-

menopausal women.

However,

new generation

harmful side effects

is

of estrogen drugs that sidestep the

about to

hit the marketplace.

Called

(selective estrogen-receptor modulators), these drugs are

Consequently, they are showing remarkable results for

fighting heart disease

and osteoporosis while not

risk of breast or uterine cancer.

ready

in clinical trials,

A hormone

and others

it

into

as the

mother

of

woman's

raloxifene

is al-

are close behind.

and Women

reputed to boost the memories of both

DHEA, known

verts

raising a

One SERM named

A Mother Hormone for Men

is

designed

and bones but not the uterus and

to deliver estrogen to the heart

breasts.

SERM

men and women

hormones because the body con-

dozens of other hormones

(its

offspring include estro-

BRAIN FITNESS

72

DHEA

gen, androgen, testosterone, and corticosterone).

steroid
until

hormone produced by our

around age

were producing

recommended
doctors,

An

a neuro-

adrenal glands in a steady stream

the flow begins to slacken. By age

DHEA

our bodies are producing a small fraction of the

sixty-five,

that they

when

thirty,

is

its

it

may

that

is

anti-aging powers, part of

for

DHEA

our twenties. While

in

its

usually

is

magic, say some

hike your memory.

investigation at Bates College in

memory found

various steroids affect

Maine

that

that looked at

DHEA

was

how

a standout.

Researchers fed female rats six different steroids, then put them

memory and

through

learning

tests.

Those on DHEA-S

form that has solubility properties similar to plain

larly excelled in tests of

(the sulfate

DHEA)

particu-

working and long-term memory.

In the

discussion of their findings and comparisons with other research,

Drs. Cheryl Frye

and Jodi Sturgis concluded, "This confirms that

DHEA-S' memory enhancing

species, sex or

memory

effects ... are

Another researcher, Eugene Roberts

La

stitute in

Jolla, California,

so well. In his

work with

rats,

Beckman Research

In-

DHEA works
DHEA stimulates

why

learned

messenger and the formation of

branches that connect brain

cells.

no magic

the

he discovered that

cell

is

at

may have

production of a key brain

DHEA

not unique to this

task."

bullet for a failing

memory, however. The

re-

memory has so far been

limited to animals, which do not have as much of the hormone as
humans, so scientists must theorize about how it could affect the husearch into

its

influence on thinking and

man brain. Nevertheless, they have found that

growth

in

animal brains.

DHEA

it

stimulates neurite

also helps balance the body's pro-

duction of potentially hazardous stress hormones, called glucocorticoids.

If

stressful

there

is

an imbalance

among

various glucocorticoids, under

conditions tissues like those

the hippocampus,

Some

may

doctors hesitate to

facial hair in

the

memory

headquarters,

suffer.

recommend

tainty over long-term side effects. In

acne and

in

women, and

DHEA

some

because of uncer-

tests,

it

has produced

researchers have theorized that

POWER

DETAIL

it

may

raise the risk for heart disease

though there

shown

is

no evidence that

and prostate cancer

this

that at extremely high doses

73

in

men,

al-

And a rat study has

may cause liver prob-

happens.

DHEA

lems, even cancer.

You can buy DHEA, usually

nutrition stores.

There

are

in

25- or 50-milligram capsules, from

no standard doses. Most

clinical studies

have used daily doses of 25 to 100 mg. Getting the right dose
is

important with

DHEA,

have your hormone

dose

will

so

you should consult

level tested before starting

depend on how much

on

DHEA your body

a physician
it.

Your optimum
producing nat-

Women

10

20

DHEA
Adapted from Stopping

Levels

the Clock

40

30

50

age in years
by Age in Men and
996)

and

is

- Men

level

'

60

Women

70

BRAIN FITNESS

74

urally,

need

which you can

less

blood

than men, and some people take

who

particularly those

DHEA,

find out from a

are

men and

acnelike pimples in

available,

the lost

facial hair in

and may be even more

hormones

women

only every other day,

prone to the most annoying side effect of

ple with these complaints, a precursor of

now

Generally,

test.
it

women. For peo-

DHEA,

pregnenolone,

is

effective in helping to replace

of youth.

Human Growth Hormone (hGH)

As

memory

human growth hormone

tonic,

Like other hormones,

it is

is

not uniformly potent.

body development and personal

essential to

chemistry, surging through us until our mid-twenties or so, then

ebbing. By the time

less

than

in

we

our youth.

we pump

are sixty or seventy,

Human growth hormone

feeds not only our

muscles, bones, and tissues but also our brains. As

lose

many of their receptors

ficiency

A
rier

for

hGH can

and mingle with

ters. Scientists

amount

it

Although

certain brain cell receptors

have found that

it

and neurotransmit-

raises the level of (3-endorphin, the

feel

energetic and "high," and low-

of dopamine, a neurochemical that agitates us.

easier for us to concentrate

hGH

known

is

for our skin, muscles,

circulate,

to

By

re-

hGH may well

and remember.

to slow the ravages of aging, especially

and organs,

its

impact on

memory

chronicled. Scientists have learned that low levels of

spond

to a de-

slides as the years tick by.

ducing the amount of dopamine that might

be making

age, our brains

nevertheless cross the blood-brain bar-

neurochemical that can make us

ers the

we

growth hormone, which leads

and may well explain why memory

large protein,

out 80 percent

is

not as well

hGH

corre-

poor memory, but they are uncertain about what happens to

memory when

hGH

To me, old age

is

is

increased.

A study at the Free

fifteen years older

than

University Hos-

am.

Bernard Baruch

POWER

DETAIL

pital in

Amsterdam found

poorer iconic

memory

that

75

men who had low

memory

which might have

also affected their brain develop-

from

ment.

More promising results have come from

Fujisawa Pharmaceutical

low

levels of

memory. So

hGH

there's

Company

some evidence

actively researching

ficient in

in

He

study using

the

rats at

Japan. Here, researchers found

hGH

that

believes,

hGH

can help your memory.

Swedish endocrinologist, has been

and has conducted

human growth hormone,

it.

almost definitely produced poor thinking and

Dr. Bengt-Ake Bengtsson, a

the use of

than those

Yet most of the subjects had low

produce

hGH

that

had

hGH.

pituitary did
birth,

hGH

(the ability to retain a flash of information),

short-term, long-term, and perceptual-motor

whose

levels of

"We

face of the importance of

number

especially in adults

of studies

who

on

are de-

are just beginning to scratch the sur-

growth hormone

in

cognition,

memory

and brain function."

Human growth hormone,

like estrogen,

is

only available through

Human Growth Hormone (hGH)

40

50

age
Adapted from Grow Young with

HGH (1 997)

in

60
years

100

BRAIN FITNESS

76

your doctor. Before you decide to pursue any kind of hormone

re-

placement, you need to have blood levels measured so your doctor

can adjust your dosage accordingly. Another route suggested by

hGH

advocates

is

to encourage

with supplements, nutrients, and

amino

your body to produce more

activities that spark its release.

hGH

and ornithine bump up your

acids arginine

hGH

by

The

tickling

the brain's cholinergic nervous system, which uses acetylcholine to

pass information along. For this reason, the supplements choline and
B5,

which increase

this neurotransmitter,

nine and ornithine. Other nutrients that

hGH
cise.

of the best

ways

your

to get

may

argi-

increase your natural

and methionine.

are niacin, tyrosine, glutathione,

One

should be taken with

hGH

pumping

is

through exer-

High-intensity exercise, such as free-weight training, multi-

and aerobic

joint training,

can boost your

brain and

hGH

memory

activities like sprinting, squash, or tennis,

circulation. In fact, exercise

for

more than

its

hormone

is

great for your

benefits.

PROTECT YOURSELF WITH EXERCISE

Exercise

is

great for

protections against

all

mental functions and one of the best

sorts of

memory

loss.

cal exercise delivers vital fuel to

One

your

reason for this

brain.

is

that physi-

Although your brain

counts for just 2 percent of your body weight,

it

consumes

at least

25 percent of the oxygen you breathe. Oxygen and glucose are

lifeblood,
teries

and

if

this

supply

become clogged with

not get through.

for thinking.

is

diminished, which happens

arteries

activity, particularly

blood pumping feeds the

when

its

ar-

cholesterol, essential nourishment does

The narrowed

Any

ac-

cannot deliver

sufficient fuel

aerobic exercise, that gets the

brain.

Regular exercise has a stronger impact on sharp thinking than

even good general health and sensible eating.

A couple

of years ago,

researchers at Scripps College in California tested 124

women, aged

fifty-five to

ninety-one, half of

men and

whom were couch pota-

POWER

DETAIL

and

toes

half of

whom were vigorous exercisers. The sedentary group

week

spent no more than ten minutes a

pending few

The

calories.

memory
a

at least 3,

tests that

00

one and

calories per day.

involved reading spans (recalling the

(holding two sets of letters

was unique

memory and

in their

The

to each).

last

computer monitor) and

surprise finding

good health did not make

tary group's

for at least

potatoes and exercisers took a battery of working-

sentence previously read on

letter

strenuous exercise, ex-

and walked

stairs,

one-quarter hours a week, and burned

The couch

in

active group participated in recreational

gardened, climbed

activities,

77

word

of

letter sets

identifying

which

was that the seden-

a difference in their scores,

but their lack of exercise did. Although their blood pressure levels

were close to those of the exercisers and they

healthy, they

felt

could not match the scores of their active counterparts.

searchers concluded,

ways we
Even

"It

tame

gave

memory

at

activity

who walked

acuity

is

Dr. Robert

Research Laboratory

exist."

a difference.

Marianna University

St.

at

the connec-

who walked

people

daily

and

the farthest scored best, while those

who barely walked showed signs of

One of the truest believers in the
tal

in

and exercise focused on walking. They

tests to forty-six elderly

found that those

the

Kawasaki have been looking

in

between mental

tion

does seem to

walking can make

activity like

group of Japanese researchers

School of Medicine

re-

appears that exercise affects the brain

just don't understand. But the effect

a relatively

The

dementia.
link

between exercise and men-

Dustman, director of the Neuropsychology

at the

Veterans Affairs Medical Center

in Salt

Lake City. He's been studying the effects of exercise on brain waves

and mental performance

for years,

sixty-year-olds can mentally

measures, the older

thirty

and forty years

your mind

is

in

match people

it.

atively immediate.

half their age.

good condition scored just

their junior,"

he

says.

groggy from aging and too

something about

ally

men

and has found that aerobically

The mental
Dustman

He

little

"On many

as well as

men

also claims that

exercise,

fit

if

you can do

benefits of physical activity are rel-

estimates that a nonexerciser of virtu-

any age may begin to see

results within six

months.

BRAIN FITNESS

78

MY

The
I

am

exercise
feeling

in intensity

FAVORITE EXERCISES FOR PEAK

THINKING AND MEMORY
use to enrich

and

my mind

my physical

depends on

how

sluggish

surroundings. These exercises vary

and where they can be done conveniently.

Tai chi breathing. This breathing exercise incorporates your

body, breathing, and mind

in four distinct stages of activity:

inhalation, retention, exhalation,

and pause. Stand with your

heels together and your toes splayed at a 45-degree angle,

knees bent, spine straight. Bring your hands together

of

you below the

Empty your

navel,

palms up, right hand cupped

in left.

lungs and slowly inhale. Slowly raise your hands

out to the sides, palms up, and

sible as

in front

you

raise

make

as

wide

a circle as pos-

them above your head. At the same

slowly straighten your knees, hands

still

raised

time,

and lungs

full.

pelvis, hold,

and swallow aloud. Keep your neck

as stretched as possible.

Slowly exhale through the nose.

Tuck

in

your

Gradually lower your hands, palms down,

in a straight line

back to the starting position, while bending your knees into

a semi-squat.

Empty your

lungs with a final contraction.

Pause to release the abdominal wall, turn palms upward, cup

them, and begin again. Repeat

Shadowboxing. Stand erect with your

apart. Flex
in front of

with
left

all

your knees

slightly

and

feet shoulder

visualize a

you. Clench your right

fist

back.

the

in a

way forward and

Use your whole body. Breathe

Conducting

punching bag

left fist.

and right twenty times. Move your arms

all

width

and punch the bag

your might, then punch with your

motion, bringing them

this five times.

Alternate

complete

all

the

way

deeply.

humming or counting
and help you warm up. Stand-

mental symphony. Start

to increase your concentration

ing with your feet slightly apart, arms out, elbows high and

DETAI

out to the sides, trace two

and

POWER

Cs

that are back-to-back with your

forearms.

Do

to strain

your arms. Try doing

this

motion

soda cans.

this exercise

you do

weights or

larly,

gradually increase the weights.

still

use physical activity to get

believe

nical material

such as

how

simplicity

in
I

want

to

and

If

my mind and memory in gear,

When am reading tech-

to run a software program,

I

while holding

this exercise regu-

efficiency.

remember or learning

moderate aerobic exercise.

being careful not

at least ten times,

light

full

79

complicated process

take regular breaks for

pedal on a stationary bike or take a

walk around the block. This increases the blood flow to

brisk

brain just

when

need

it

when

my

I'm trying to lock information into

my memory.

SMELL YOUR WAY TO

A pleasant,
of smell

even fun way to jog your

BETTER MEMORY

memory

is

through your senses

and sound. Did you know that when you combine learning

with a sensory experience, the information stays with you longer?

According to researchers
into

your permanent

smell.

day,

The

at

UCLA, you

memory by coupling

can push information

it

with

distinctive

researchers separated rats into four groups and spent one

one week, two weeks, or four weeks training them to associate

an electrical shock to their feet with the smell of ammonia, then

JAKE ("BODY BY JAKE") STEINFELD'S

MEMORY
"If

TRICK

have to study something or memorize something,

into a

rhyme.

make

it

fun for myself."

put

it

BRAIN FITNESS

80

damaged

the group's

memory

trained for one day, one week, or

box with

electrical

its

When

centers.

the rats that had

two weeks were returned

to the

shocks and odor of ammonia, they showed

no recollection of the surroundings, shocks, or

smell. But the rats

with four weeks of learning and association remembered the shocks

and pungent

While

smell.

this

study used

memory hold

true

rats,

the strong ties between smell and

people,

for

At Bishop's University

too.

He

certain smells help students recall information.

students a

list

of twenty-four

their

memory

that

permeated their learning

much

gave forty-seven

words to remember while the smell of

either jasmine or Lauren perfume

to be

in

David G. Smith discovered that

Lenoxville, Canada, psychologist

better

was

in

the

air.

Later tests

showed

when they smelled

the same scent

Other odors

that scientists

session.

memory

have found to enhance learning by providing

cues are am-

monia, chocolate, and peppermint.

At the University of Cincinnati, students watched

breathing either different fragrances or pure

video while

through oxygen

air

masks. Afterward, they were asked to recall a certain line of dialogue.

While the pure

were tested

in

air

did nothing to their scores,

when they

the presence of the odors of peppermint and

lily

of

the valley, their scores were 25 percent higher.

I

constantly practice using

When

visit a

place

If

want

sense of smell as a

have not been to for

on the smells around me

riences.

my

memory jogger.

long time,

to trigger old images

concentrate

and remember expe-

to capture the essence of an experience,

seek out

the most memorable smell. For instance, to recapture the feeling of

my

high school years,

sweat, polished

wooden

gym

would

visit

floors,

and new vinyl mats. By capturing or

the

to

evoke the smells of

recapturing a certain smell, you activate the elements of your

ory that require

detail.

Paying attention

memory, and being attuned

ability to

remember.

to

is

mem-

essential for a strong

your sense of smell

will

sharpen your

DETAILPOWER

81

MEMORY BUILDERS
Here

your memory.

are ideas for activities that will strengthen

You need

to constantly use

and stimulate your store of knowl-

edge, language, and problem-solving

trivia

skills.

Activities that help are

games, card games, crossword puzzles, learning computer

programs, and even children's word games

thinking of a famous person whose

me

name begins with

last

("I'm

like Botticelli

Ask

R.

yes or no questions to find out who").

To sharpen your short-term memory, the next time you

ter a place

you have never been

new

before, such as a

store,

en-

note

the placement of ten items,- leave, then return fifteen minutes later

and see what you

game with

recall.

yourself, the

You

more you play

will find that the

this

more you remember.

To remember routine things you have done, such

as

locking

the front door or turning off the coffeepot, remind yourself aloud
as

you

are finishing the task. Vocalizing strongly reinforces

mem-

ory.

We

all

know

What you may

that writing things

not

know

is

reminder to look

a written

Remembering names,

ciations.

When

at,

cements

name, give

list,

you can use

it

as a

or

just

our memory. So don't

be sure you make one.

a

is

game

of asso-

in

the future.

When you hear

connection, which might be an alliteration

"by the bookcase").

ATM

in

for the first time, pick out a fa-

cue

("Donna with the droopy eyes") or

Tom

it

and numbers

faces,

meeting someone

cial feature that

helps us remember.

that the process of writing, not having

worry about losing your grocery

down

If

context (being introduced to

you want

to

number, link the numbers to

remember
a birthday,

combination
an important

date in history, or an anniversary. Visualization also helps in mak-

ing associations. For instance,

parked

in aisle

One

5A

of the

at

if

you want

to

remember

that

you

the airport, think of five airplanes.

most

frustrating

memory

lapses

is

the tip-of-the-

tongue experience. Scientists have devoted years to discovering

BRAIN FITN ESS

82

why

people temporarily forget

well-known piece of information

that seems to linger just a few inches

reach.

While they haven't figured out why

they think that

gest relaxing
ally

beyond

women

are

more

it

their

memory's

happens (although

susceptible than men), they sug-

and forgetting about

it.

Dwelling on the lapse usu-

does not produce what you want to know.

MEMORY POISONS
not enough to practice and stimulate your memory, you also have

It's

and the environment.

to guard against assaults from harmful foods

Every day, people consume chemicals and are exposed to things

like

memory. By guarding against the

fol-

saturated fats that can poison

memory

lowing poisons, you can slow or even prevent some

Stress Stress not only hurts your physical health,

your powers of

While short

recall.

damages brain

cells. Scientists

the chemical communication that

tentiation (a chemical

and

also erodes

bursts of stress can rev

mental engine, the constant bombardment of

tually

it

is

stress

stress disrupts

essential to the long-term po-

electrical action) that triggers learning.

process carbohydrates but that

in

excess can

hormone
damage

that helps

brain cells.

Glucocorticoids inhibit the brain's ability to absorb glucose,

cal signals.

it

of

Consequently, brain

damaged or

ther

killed.

work with constant

It

up your

hormones even-

have found that

Stress also stimulates the flow of Cortisol, a

source of energy, and rob

loss.

is

its

ability to

cells

main

moderate other chemi-

become overexcited and

no wonder that people who

stress say

its

are ei-

live

they have trouble learning and

and
re-

membering.
I

ease the stress that has

become

ting aside a time in the early evening,

nighttime reading, for what

quiet room, with the

close

my

tion, or

call

phone turned

my life by
my workday

a regular part of

between

set-

and

constructive visualization. In a
off

and the lighting dimmed,

eyes and imagine an upcoming meeting, task, conversa-

phone

call.

visualize the setting

and the people involved

DETAI

and see myself going through

POWER

it.

83

shape the ideas and sentences

going to communicate and practice

my

me

ments. This mental rehearsal helps

actions and

am

body move-

not only to anticipate and

control an event but also to moderate any stress associated with

By reducing the unpredictability of

stress factor.

As

my own

reactions,

a stress buster, constructive visualization

it.

lower the

similar to

is

meditation and aerobic exercise.

Painkillers Scientists have found that nonsteroidal anti-inflam-

matory drugs (what they

fen) can chip

NSAIDs

away

at

NSAIDs and what you know

as ibupro-

your memory. While about 40 percent of

all

are prescribed for people over sixty-five years of age,

mostly for

arthritis,

they have also become the drug of choice for

sports enthusiasts beset

In a

call

by the aches and pains

of physical activity.

survey of elderly rural residents by the University of Iowa Col-

lege of Medicine, people taking high doses of

NSAIDs (more

than

1,800 milligrams a day) were found to be at high risk for long-term

memory

While other

decline.

inflammatories

may

studies have suggested that anti-

protect the brain from dementia,

that very large doses of these drugs are harmful.

sume

much medication

that

for

Few

it

is

possible

of us can con-

any length of time and not

suffer

kidney damage. Nevertheless, the University of Iowa study contains

a

warning that we

all

should heed: Excessive medications can do un-

seen damage.

Alcohol Regular, high consumption of alcohol

memory and

thinking.

When you

drink too much, the ethanol

broken down into various products, particularly

ters,

which

cium

is

in turn

scientific

Some
cohol

forget.

in

the brain. Cal-

communicate, and so your mind

However, there

is

no unequivocal

evidence that moderate alcohol consumption ruins

recall.

researchers have studied the effects of "medium" doses of

0.05 milligrams per kilogram

and verbal
or

down and

memory

that even

recall

of

body weight

and found that the immediate

actually improved.

is

fatty acid ethyl es-

reduce calcium concentrations

essential for brain cells to

begins to slow

definitely impairs

Some

on

result

studies have

al-

learning

was minimal,

shown, however,

moderate alcohol can hurt information processing

tasks.

BRAIN FITNESS

84

Tap Water Tap water can be another memory

when

it

comes from antiquated, poorly maintained systems

contain numerous toxins.

toxic chemicals, lead,

native

poison, especially

steamed

is

It

not unusual for tap water to contain

is

and even

distilled

fecal bacteria.

water,

which

A much
also

is

the water

is

better alter-

called purified,

demineralized, deionized, or reverse osmosis water.

tillation,

that

Through

dis-

largely purified of dissolved solids, chlorine,

TAKE ACTION
Memory
Saturated

fats.

Poisons

to

Avoid

Reduces the flow of oxygen-rich blood to the

brain.

Creates a cascade of chemicals that

Stress.

Alcohol. Breaks

down chemicals

communication between

cells.

in

kill

brain cells.

the brain that are vital for

Here

refer to alcohol as a

toxin that disrupts brain chemistry.

Tap water. Odds

contains

tap

are high that the liquid

chlorine,

coming from your

aluminum,

fluorine,

and

lead,

bacteria.

Caffeine. In

brain and
tle

more than moderate amounts can overexcite the

make concentration and

caffeine

work

is

good

lit-

brain stimulus,- moderate amounts

to the detriment of

Emotional turmoil.

learning difficult.

When

memory.

the brain's emotional centers are

highly activated, concentration and learning are

difficult.

Medication. Medications that sedate or calm can also slow

memory and

learning.

Drugs known

to impair

memory

in-

clude tricyclic antidepressants, lithium, antihypertensives,

antibiotics,

and

analgesics.

Nonsteroidal anti-inflammatory drugs. In very high doses,

drugs

like ibuprofen,

which

tion,

have been linked to

diate

word

recall.

are used to reduce inflamma-

memory

loss, particularly

imme-

DETAI

LPOWER

85

and toxic material. Minerals have also been removed from the water.

Other types of

"natural" water, such as bottled spring water or

min-

not as pure as distilled water.

eral water, are

ON THE HORIZON: A WELL-TUNED MIND

About

ways

forty years ago, an Italian biologist searching for

cancer and experimenting with

how

cells

grow

to treat

or die, discovered a

protein that played a pivotal role in the development of certain

glands and muscles. Later, a Swiss neurobiologist discovered that

this protein also

The

seemed

essential for

neurons to survive and thrive.

biologist Rita Levi-Montalcini called the protein nerve

and ever

factor,
bilities.

have been captivated by

since, scientists

The discovery and subsequent

won

investigations

growth

its

possi-

her and a

colleague a Nobel Prize in medicine.

Nerve growth

factor

(NGF)

is

produced

in

the central nervous

system and operates by stimulating the growth of axons and dendrites,

the branches between cells and the brain's communications

network.

also helps

It

involved

ily
tial

in

that

NGF

Sweden

tested

brains of aging rats

which

is

receiving
tive

to a well-tuned engine.

NGF

nerve cells grew

in

Johns Hopkins University

system. Researchers injected

and then watched them perform

and

improvements

same areas of the brain that

scientists at

standard learning and

testing, the
in

as essen-

whether the nutrient could stimulate

memory

aged or aging

is

circulated in the

by Alzheimer's,

are ruined

NGF

learning and memory. All this makes

in

to a healthy brain as oil

Knowing
and

produce the neurotransmitters that are heav-

memory

test.

mentally slow

their learning

NGF

in a

dam-

into the

water maze,

After three weeks of

rats

showed

distinc-

and memory. Furthermore,

the area of the brain where the

NGF

had been

introduced.

There

is

also evidence that estrogen

may

stimulate

the part of the brain, the cholinergic system, that

spokes of our

memory

apparatus. This

is

good news

NGF action
is

in

the hub and

for

women on

BRAIN FITNESS

86

hormone replacement therapy who

and learning

abilities.

Nerve growth
trition store or

fective

factor

is

not something you can buy

pharmacy. At present,

drug because

its

to deliver

NGF

it is

it

at

the local nu-

cannot be made into an

ef-

molecules are too big to pass through the

blood-brain barrier, the protective

way

concerned about memory

are

filter

around the

by coupling the

either through direct injection or

molecules to others that can

slip

The only

brain.

through, what are

known

as

now, nerve growth factor and other members

carrier molecules. For

of the neurotrophin family are being clinically tested as treatments

amyotrophic

for Alzheimer's,
eases. But

it's

lateral sclerosis,

and various nerve

dis-

on the horizon.

definitely

NEWS TO WATCH FOR

California company, Cortex Pharmaceuticals,

(NIH)

rating with the National Institutes of Health

memory drug

called

Ampalex

is

to develop a

company

or ampakine. In

collabo-

tests,

the

drug was given orally to twenty-four healthy young volunteers

a double-blind,

results for

placebo-controlled study and showed remarkable

improving learning and memory. The drug works by

increasing activity in the hippocampus,

term

memory

center,

which

is

the brain's long-

and the cerebral cortex. The

NIH

has re-

cently begun enrolling patients for an early-stage clinical

Ampalex

in

as a

treatment for mild dementia and for people

trial

in

of

the

early stages of Alzheimer's.

Citicoline

learning and

is

memory

ing tested for

FDA

ninety-five people

ing 1,000-2,000
line

nutritional

in

supplement shown to improve

people over age

is

currently be-

fifty

and eighty-five

tak-

per day for two or three months, the citico-

therapy improved delayed-recall

inefficient

and

approval. In a controlled study involving

between the ages of

mg

fifty,

memory

in

people with

memories. People taking the higher dose showed not

LPOWER

DETAI

only improved delayed-recall

but also improved imme-

memory.

diate

Dana Consortium on Memory Loss and

Researchers for the

memory

87

Aging

are coordinating with colleagues at

School

versity

Medicine

of

to

begin

Johns Hopkins Unitesting

Cognex,

an

Alzheimer's drug, on people with normal memories.

nootropic agent called huperzine A, which comes from a

moss native

to China, has

particularly in

orders,

shown promise

in fighting

memory

dis-

Alzheimer's patients. Chinese scientists

have found that the moss extract works on the chemical imbalance that

associated with Alzheimer's and has produced positive

is

working-memory

results in reversing

deficits.

special antioxidant called a nitrone has

HOW

OLD

IS

been found to

re-

YOUR MEMORY?

Read the names below, then cover them.

Barbara Cline

Henry

Russell

Diane Foster
Bill

Daniels

Karen Tate
Jeff Allen

Now

fill

in

the blanks:

Daniels

Cline
Foster

Allen

Tate
Russell
Scoring-.

age

Under age

fifty,

one

is

fifty,

average.

two correct answers

is

average.

Over

BRAIN FITNESS

88

damage

verse age-related brain

chemical did as well on

Centaur Pharmaceuticals

in

old rodents given the

in animals,-

maze

young

as

California are

animals. Scientists at

now

testing an antiox-

idant-type drug on people.

PERSONAL MEMORY PROGRAM

A
what

Here's

do regularly

formation or to sharpen

to stimulate

my mind

my memory

of particular in-

for better learning.

Constructive visualization. Mental rehearsal of an event,

conversation, or activity before

it

unknown and

eliminate stress of the

When am

Vigorous exercise.

ber the information,

ercise.

The

relax.

makes learning and remembering much

happens

actually

in

order to

lack of tension

easier.

reading and trying to remem-

frequently take a break and do vigorous ex-

Depending on the surroundings,

may do handstand

push-ups, regular push-ups, or jumping jacks, or take a brisk walk

around the block

Memory

pills.

couple of times.

My

personal favorites are aged garlic and

vi-

tamin C.

TONY

LITTLE:

VISUALIZATION

FOR A STRONG

MEMORY
Tony

Infomercial entrepreneur and "America's Personal Trainer,"

Little

He

has perfected the art of visualization to boost his memory.

explains

how he

show. I'm the only

uses

it

in his

TV

work:

live

can go out and make a twenty-eight-minute

I

visualize exactly

who

what's going to be there

my

am

mind, so by the time

they

call

me One-Take

"I

visualize each

infomercial, and the only person

selling to,

all
I

how

that detail.

do

Tony."

it,

it's

live situation

I'm

going to

who

work.
sell

go over and over

exactly right. That's

it

it,

in

why

DETAI

The weakest

Concentration.

tendency to be thinking of

something

POWER

my memory

link in

dozen things while

need to remember.

89

am

lots of

face-to-face

and

hands and body

member

my

listening to

speaking to me.

is

eye contact, positioning myself so that we're

am

is

constantly trying to correct

this by applying full-bore attention to whoever

This entails

chain

not scanning the periphery, and keeping

to eliminate distractions.

still

exactly but

my

let

my

don't strain to re-

focused attention and eventual ab-

sorption do the job.

Memory

mnemonic

create a personal

member
time,

someone

to send

pocket, or

if

want

my

turn

When

triggers.

want

device. For instance,

check,

remember

to

When

Articulation.

am

for the first time,

at least

twice

Taming

in

am

want

to re-

to a different

someone

an appointed

my

will

memorize com-

read the material aloud or

trying to retain.

repeat his or her

at

arm.

trying to learn or
I

if

move my pen

watch face to the inside of

repeat aloud the facts

it

to call

plicated or technical information,

one

remember something,

to

When

meeting some-

name aloud and

try to use

the next minute.

anger.

have found that anger, those times when

emotions take over

my mind

my

and body, can be the biggest im-

pediment to learning and memory. At these times, rational thinking disappears.

frustration
will

So,

coming

whenever

on,

feel

an inkling of anger or

immediately dampen

it,

knowing

that

it

block learning or remembering.

Diet and drink. In addition to following a low-fat, high-carb,

no-fried-foods,

and no-red-meat

amounts of

and

fruit

fruit drinks,

of shredded wheat, oats,

distilled water,

consume enormous

and carbohydrates

and bran.

and when

diet,

My

in

drink of choice

do drink alcohol,

it

is

the form
is

bottled

only small

amounts of red or white wine.

Breathing exercises.

through the

nostrils

helps center

my

and

Deep

breathing,

which means breathing

pulling air from the lower diaphragm,

thinking and concentration. As you will learn in

Chapter Four, deep breathing avoids the hormonal reaction that

BRAIN FITNESS

90

A BRIEF REFRESHER
There

is

much we can do

to slow

memory

memory that get

memory boosters you

loss

and to accentu-

ate those facets of our

better over the years.

There

can tap

are lots of

into. Here's a

summary.

Memory
found

fat

foods: aged garlic, concentrated sugar, unsaturated

in olive oil

and

fish oil,

and pasta

Minerals and nutrients: choline, boron, magnesium, zinc,

and phosphatidylserine (PS)

Vitamins: B B 6 B 12
,

Nootropics: piracetam, nimodipine, monosodium glutamate,

clonidine

Hormones:

estrogen,

DHEA, hGH,

Smells: chocolate, peppermint,

testosterone

ammonia

Exercise: Regular exercise, especially aerobic activity, delivers

more oxygen

to the brain

and so sharpens memory.

Routines: Certain activities sharpen

recall.

These include

writing things down, focusing for longer than eight seconds on

items to be remembered, vocalizing, using associations, and

regularly practicing

what you want

to

remember.

causes panic and the fight-or-flight feeling so that

more

clearly

and learn more

you can think

readily.

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Blaun, R.

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and Hartley, A. A. "Relationship between physical exercise

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older adults." Psychology and Aging, 4

(2),

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Cohen, G. D. The

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Crook,

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Andrews

and McMeel, Kansas City, Mo., 1996.

Livermore,

B.

"Build a better brain." Psychology Today,

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Martinex-Serrano, A., et
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forebrain." Proceedings oj

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Matsuoka, N.,

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Muller,

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"Walking exercise and improved neuropsychological functioning

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"Estrogenic effects on

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of Sciences,

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Stoppe, G., et

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E.

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"Citicoline improves verbal

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Bates,

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1995.

Three

BITTY!
FINDING YOUR PERSONAL
SLEEP POWER

am

my

and only begrudgingly hand over hours of

a reluctant sleeper

nighttime to unconsciousness.

I hours of the evening, when noises

is

thoughtful time for me,

a serene,

energy.
blast

It is

also

when my

and want to

into the night.

although

As

talk.

At most,

awaken

alert

are

working

like

muted and

when

in

This

lights low.

feel full of

the quiet

imaginative

business associates in Asia are going

a result,

my workday

typically stretches

get four to six hours of sleep a night,

and energetic,

full

and

probably do not sleep

enough. But years of conditioning, and driving to squeeze

productive hours from the day as possible, have enabled

many

as

me

to get

by.
I

and

my

have never wanted to sleep longer, but

I

have developed

sleep.

will share

but to devise your

we

sleep

a personal routine for

with you what

own

sleep

program

call
it is

do want

affects

better,

improving the quality of

my

Sleep Power program,

useful to understand

and what happens to our minds and bodies

know how dreaming

to sleep

as

we

why

sleep; to

our thought process,- to be able to rec-

95

BRAIN FITN ESS

96

TAKE ACTION
These little-known
tention to

who

People
day.

my

me

truths about sleep motivate

sleep less at night feel

According to

more

who

sleep less than six hours a

night feel stressed, while just 14 percent of adults

seven to eight hours a night

As you age you sleep

but because you

trends-.

stressed during the

survey in American Demographic magazine,

about 43 percent of adults

to pay at-

sleeping habits and correct troublesome

sleep

feel stressed.

not because you need

less sleep,

a less efficient sleeper

and have

less,

become

who

trouble sleeping without interruption.

"Power naps" can compensate

for shorter sleep time

duce sharper concentration and

Physical fitness

is

essential

if

alertness.

you want

to stay

unusually long period of time. "The only

sleep
cal

is

awake

way

for an

to fight off

through energetic physical activity during the

criti-

period of the early hours of the morning," says Peretz

Lavie,

head of the sleep laboratory

tute of

Technology

at

in sleep that

Technion-Israel

Insti-

in Haifa, Israel.

ognize and combat sleep disturbances and

changes

and pro-

come with

age,-

disorders,- to adjust to the

and to follow good

"sleep hy-

giene."

FLYING INTO DIFFICULT SLEEP

My ability to harness the lessons of Sleep

Power

time

about every other month,

fly overseas.

travel to the Far East

is

challenged every

and, as everyone knows, flying and sleeping are about as compatible

as driving

reset

my

and dancing.

do

number

of things to fight jet lag, to

sleeping times, and to minimize

Even before

leave Chicago,

my

body's confusion.

begin to combat

jet lag.

try to

SLEEPING BETTER

my

schedule

travel times so that

early evening
I

and can go

97

will arrive at

my

destination in the

how much

right to bed, regardless of

have had while traveling. The day before traveling,

tem with
cult.

a lot of

pick

sweat

my

suit

"flying

at

as

and wine

with deep sleep), and drink

my

tled or
I

a
a
I

window

awakened by

also assemble

sleep.

explain later

(I'll

lots of

seat

slip

reservations,
full

of sleep-

flight,

how

avoid alco-

alcohol interferes

this

air.

Also

when

makes me

make my

less likely to

feel

reser-

be

jos-

other passengers going by.

carry-on luggage with sleep in mind, packing

floss,

mouthwash, an eye mask,

neck-support pillow, and earplugs. Before sleeping during

my

usual nighttime rituals,

good but psychologically

gets

me

a flight,

which not only makes me

ready for snoozing.

WEAPONS AGAINST

JET LAG

Adjust eating times to coincide with destination mealtimes.

Avoid heavy meals that

Wear

tie

up your digestive system.

clothes that are both comfortable and warm.

Avoid drinking alcohol and drink

Honor your

bottled water, which counteracts

toothbrush and toothpaste, dental

go through

on

heavy protein, which revs

During the

flight attendants or

my

shoes and

meal trays are

lots of

the dehydrating effects of dry cabin

a

my
I

up brain chemicals and delays

book

diffi-

carry-on luggage includes

me warm. When make my

inducing carbohydrates rather than

My

take off

request vegetarian meals so that

vations,

digestive sys-

put on just before landing.

board the plane,

hol, including beer

adjust

wardrobe" for comfort and circulation, usually

thick pair of socks to keep

I

my

me

one time, which can make sleeping

and cotton underwear.

dress clothes that

As soon

food

and does not overburden

and

eat lightly

several small meals rather than three squares. This helps

to different eating times

sleep

sleep time rituals.

lots of water.

BRAIN FITNESS

98

YOUR SLEEPING BRAIN

INSIDE

Given the prominence sleep plays

to learn that

And

most medical schools

the National

ported

our

lives,

you may be surprised

no education on the

offer

subject.

Commission on Sleep Disorders Research

1993 that

in

in

the entire United States

in

re-

found only ten

it

postdoctoral students and six postdoctoral fellows doing basic sleep

research.

we know

Still,
is

a fair

amount about the mechanics

wave

that vary according to brain

four stages plus rapid eye

we dream most
waves become
tal

of sleep. Sleep

not a constant condition but a series of mental states and stages

muscles

As we nod
although

movement (REM)
and pulse

regular. Breathing

making

it

are

still

in light sleep

"spindles,"

About ninety minutes

eye movement sleep and

so completely loses
lyzed.

The only

its

rate

asleep and brain

slow and our skele-

start

in stage

easily.

two,

Stage three

and our brain waves slow down but

show

activity.

fall

and can awaken

sleep,

and

we

the time when

waves become slower

and stage four are deep

regular spikes

sleep

impossible for us to hold our heads up.

off (literally!), brain

we

and dreaming. Sleep has

Stage one begins as

vividly.

relax,

activity

which

after closing

wave

are bursts of brain

our eyes,

we

enter rapid

dreaming. During this time, the body

muscle tone that

reason the eyes

move

is

we become

virtually para-

that those muscles are not

controlled through the spinal column but from the brain stem.

Another hallmark of

REM

sleep, say researchers

who

have stud-

ied people wired with electrodes sleeping in their labs,

arousal.

Men

creases.

As the night goes on, you

and

with most of your

night.

While

teen hours of sleep in

rise

and

REM

state

is

fall

newborn spends about

REM,

adults

in-

through sleep stages

sleep taking place at the

tail

half of his daily six-

spend only about an hour and

state.

Even

adult sleeps less than eight hours, the length of the

REM

half out of eight hours every night in this

when an

sexual

have erections and women's vaginal blood flow

REM sleep,

end of the

is

about the same.

deep dream

SLEEPING BETTER

99

hours of sleep

REM

Stage

M\||N

Stage 2

Adapted from

Trie

Sleep

Stage 3

^^^^^^y 'vA-,v/ v'^^v/v/'.n^s

AfW

Stage 4

8ro/n one/ Nervous System,

AMA Home Medical

are

'

is

Library

(1

991

vital for

our body's chemistry. As

slumber, our brains

busy regulating hormones and neurochemical production. The

hormone perhaps most

affected

by sleep

is

duced by the pineal gland deep inside the

that the pineal
is

we

melatonin, which

brain.

why

melatonin production

nighttime and the seasons. Melatonin

our circadian rhythms.

The dark

is

When

As the night ends and the sun begins to

produces

less

five to ten

The amount
ity of sleep.

mind

melatonin and
times

is

it

influenced by

night and the short days of winter

culating through our bloodstream, our bodies

pumps out

in

the chemical that regulates

stimulate the pineal to produce melatonin.

ually

you keep

pro-

wired to the eyes and so reacts to light and dark,

is

easy to understand

sleep.

If

is

melatonin

know

it

is

is

cir-

time to

rise,

the pineal grad-

we awaken. At

night, the brain

more melatonin than during the

day.

of melatonin circulating in the brain affects the qual-

With more melatonin comes longer and deeper

Unfortunately, as

we age our

brains gradually

make

less

sleep.

melatonin,

which partly explains the insomnia that besets older people. Ac-

BRAIN FITNESS

100

2 P.M.

7 A.M.

3 A.M.

8 P.M.

The 24-Hour Cycle of Melatonin Production

Adapted from Stopping

cording to

the Clock

study in

much melatonin

996)

elderly insomniacs produce just half as

Israel,

younger people. Research with young people

as

well as the elderly

Young

(l

shows

that melatonin

is

powerful sleep

adults at the Massachusetts Institute of

milligram,

fell

who

aid.

Technology Clinical

Research Center were given either melatonin or

afternoon nap. Those

as

placebo before an

took the melatonin, some

as little as 0.1

asleep within six minutes, while the placebo people

needed twenty-five minutes to drop

off.

Another hormone intertwined with sleeping

hormone (hGH), which

made by

is

human growth

is

the pituitary gland and pulses

into the bloodstream in the early stages of sleep. Released in far

greater quantities

when we

are

young,

hGH

growth factor that promotes bone growth.

important, for

body

fat,

it

build

helps the

muscle,

tendons, and ligaments.

is

converted into

hGH

In adults,

body synthesize

protein, break

and synthesize collagen

Many

is

experts believe that

powerful weapon against physical aging because

it

for

no

less

down

cartilage,

hGH may

be

can produce no-


SLEEPING BETTER

Onset of age-related diseases coincides

with decline

30
age

in

melatonin production

40
in

60

Melatonin Levels Through

Adapted from Stopping

ticeable effects

With the

the Clock

is,

on muscle mass,

skin thickness,

and skin

years, our bodies gradually generate less

sleep triggers

its

sleep, the reverse

production.

Young subjects

4P.M.

8P.M.

Midnight

4A.M.

Adapted from Hormonal Rhythmicity

is

The more

24-Hour Plasma

Noon

Life

996)

While melatonin brings on

that

70

years

and

elasticity.

less

true with

sleep

you

hGH.

hGH
get, the

Cortisol

Old subjects

8A.M.

in

4A.M

Noon

Aging

(1

995)

8A.M.

Noon

BRAIN FITNESS

102

more hours your body has

chemical.

possible that

It is

and brain chemistry

REM

in

hGH
body

natural

is

pumping

is

essential for putting the

if

you put

also postponed,

and especially

sleep,

off sleeping for a day, the re-

and you miss out on

and

drift into sleep stages three

at its

shot of this

amount

highest levels, the

four,

and

hGH

class,

ergy

when

is

produced by the adrenal glands and

the

body demands

action.

body

you

for wakefulness

is

biol-

a source of en-

Somewhere around

the middle

upward

to prepare

of your sleep, the Cortisol level gradually turns

the

is

of the steroid Cortisol in

your system diminishes. Cortisol, you might remember from

ogy

body

builder.

you

Just as

hGH

motion toward normal

sleep. Nevertheless,

lease of

to generate this invigorating, anti-aging

and reaches

its

peak on awakening, when

are ready to go.

WHY DO WE SLEEP?
Despite
after a

how

good

awful

we

without sleep and

feel

night's sleep,

One

thing

core

body temperature plummets

is

certain:

ably, the person's

Not

sleeping

how

or

Without

sleep, a person's

to dangerous levels,

cold you got around

all-nighter studying for an exam?)

week

is fatal.

feel

sleep.

and inexplic-

weight drops, even when more calories are con-

sumed. (Remember

for a

how buoyant we

no one knows exactly why we need

more

A.M.

A person who

will eventually die.

is

when

deprived of sleep

As Dr. Peretz

the world's leading sleep researchers, points out,

pulling an

Lavie,

we can

live

one of
longer

without food than we can without sleep. The exact cause of death

from sleep deprivation

is

unclear, although autopsies of rats that

started to die after thirteen days without sleep revealed small

orrhages

in

the brain.

The theory

that sleep allows our brains to rest seems to

sense, but only in part. In truth, the brain

For one thing,

tions.

hem-

it

is

not inactive

constantly monitors and regulates basic

During deep dream

sleep,

in

make

slumber.

body

func-

brain waves on an electroen-

SLEEPING BETTER
cephalogram look the same

as

when

person

consumption and cerebral blood flow are

brain

is

alert

is

awake, and energy

Your

virtually identical.

why

and scanning your surroundings, which explains

people can sleep through

one speaks

103

a jangle of noises

name. Your brain

their

name and ready

to jerk

awake

if

and voices

some-

until

attuned to the sound of your

is

you

are called.

So much

for the

"restful brain" idea.

Sleep does help us conserve energy, however, and

our physical health. While

and so help the body

active
rats

we

sleep,

our

is

essential to

immune systems

much more

susceptible to viruses

bacterial infections from routine, usually harmless sources.

killer

cells,

they are least active

which
in

fight infection in the body,

found that
in de-

people with normal sleep habits.

in

we spend

life

and

recent

insomniacs, only moderately active

pressed people, and most active

That third of our

more

fight off disease. In animal experiments,

deprived of sleep were

study of

are

in

bed may

be

also

critical for

mental development, especially memory, learning, and a host of

other complicated thought processes, such as making decisions and
solving complex problems.

Some

researchers believe that the early

stages of sleep are essential to our physical well-being, while

sleep

is

essential to our

mental well-being.

When

REM

students at the

Sleep Disorders Center at Laval University, Canada, enrolled in an

intensive course to learn a second language, this additional brain exercise resulted in their logging
In a
sity in

more

REM

sleep.

noteworthy experiment, Dr. Carlyle Smith

at

Trent Univer-

Ontario, Canada, gave four groups of students rules to a com-

plicated logic

game and

a list of

words to memorize, and that

evening allowed each group different amounts of sleep. The next

morning, everyone remembered the words, but the groups that got
little

or no sleep

remembered 30 percent

less of logic

game

rules

than the well-rested groups. Dr. Smith believes that sleep, especially

REM

sleep,

is

essential for the absorption of

new information

into

long-term memory.
Researchers at the University of Paris-Sud
agree. In a learning study involving rats

in

Orsay, France,

and mice, the animals spent


BRAIN FITN ESS

104

markedly more time

in

paradoxical sleep (what researchers

had learned new

sleep in animals) after they

by

tasks. In

call

REM

another study

Dr. Smith, animals not allowed to sleep immediately after learn-

ing their

way through

complicated maze did not retain their learn-

ing as well as animals that were allowed to sleep.

REM

may be especially good for perceptual learning

knowing how to act when given a visual cue. Students at the Weizmann Institute in Israel were given a simple task to learn aided by a
visual

sleep

cue and then allowed to sleep. During the night, some of the

students were

The

REM sleep while others dreamed on.

those students who got a full night of REM sleep

awakened during

next morning,

performed their recently learned reaction much

faster.

Problem-solving appears to be another kind of learning that

proved by dream

sleep. Dr. Louis

Cottschalk

students while they were awake, sleeping, and in

REM

im-

the University of

at

California, Irvine, has studied the brain metabolism of three

found that intense dreaming during

is

REM

dozen

sleep.

He

generated significant ac-

tivity in the area of the brain that processes

reasoning and solves

problems.

Looking
neer

at all the evidence,

in sleep research, best

"REM

think Dr. Stephen LaBerge, a pio-

summarized what

REM

sleep helps us adapt to our environment

sleep does for us.

by improving our

mood, memory and other cognitive functions through

tain

neurochemicals that are depleted

tal activity,"

he

in

restoring cer-

the course of waking men-

says.

SLEEP ROBBERS: VARIETIES OF INSOMNIA

Bad sleep

is

an almost universal affliction. While the frequent trips

around half the globe upset

my

sleep, millions of other

people lose

sleep nightly because of chronic disorders such as insomnia or sleep

apnea,

such as

work schedules
a

new baby

in

(particularly shift work),

the

home

and personal

factors

or heavy alcohol consumption.

SLEEPING BETTER

105

government study of the problem has found that 40 million

Americans

suffer

from sleep disorders and another 20 to 30 million

have occasional sleep problems. Experts

third

of the

Women

know

population suffers from

entire

more sleeping

generally have

more men

say that about one-

frequent

difficulties

insomnia.

than men, but

experience sleep apnea, a serious breathing problem that

repeatedly jerks them awake. Furthermore, people

who

vorced, widowed, separated, or single experience insomnia

ten than married people.

Economic

status

makes

are

di-

more

of-

a difference, too,

with people on the lower rungs of the economic ladder reporting

more insomnia than the

Insomnia

is

affluent.

one of those

aspect of a person's

silent miseries that

Many

life.

can undermine every

people's slow or fuzzy thinking, quick

temper, bad mood, poor reflexes, and even physical clumsiness can

be traced to their sleeping habits. Nothing saps mental vigor quicker

than repeated insomnia, which

is

why even

the federal government

has been concerned enough to create a national commission to

study the problem.

port,

Wake Up

stantial

America:

number

two-volume, almost four-hundred-page

Its

A National Sleep Alert

( 1

re-

994), concludes, "A sub-

of Americans, perhaps the majority, are functionally

handicapped by sleep deprivation on any given day."

Insomnia comes
that
in

may

in

many

shapes. There

"transient"

is

insomnia

involve difficulty getting to sleep or staying asleep, waking

the early morning hours before the normal time, or tossing and

turning

all

night and waking up tired. This type of insomnia

only a short while and

usually the result of jet lag, an illness,

For most people,

ication, or stress.

when you cannot

is

lasts for

me

med-

included, on those nights

get to sleep or are awake in the middle of the night

rehashing an argument or working out a problem, stress

is

the cul-

prit.

Your sleeping environment can also disrupt your slumber

strange

bed or pillow

foam pillow on
without

it),

all

(I

know

famous author

who

takes a special

her book tours because she has difficulty sleeping

unusual noises (you

may be used

to sleeping with

one

BRAIN FITNESS

106

THE TUBE CAN'T HELP

If

you

find

resort to

you cannot
the late-late

spectrum brigh t

them

lights

sleep in the middle of the night,

do not

movie on TV. Televisions emit

and so tend

full-

to stimulate people, not put

to sleep.

sound but kept awake by

new

noise), or bright lights

city repaired the streetlight outside

to get used to

When

my

window,

it

took

(when the

me

week

it).

your sleeplessness

lasts

more than three weeks,

it

becomes

chronic and suggests a serious medical, psychological, or behavioral

cause. Medical causes could be a nighttime breathing obstruction

called apnea or a

movement

Psychological roots

may be

disorder called restless leg syndrome.

a psychiatric

problem such

as a

mood or

anxiety disorder, or recurring stress such as that caused by bereave-

ment.

On

the behavioral front, there are

many

possible wellsprings

of chronic insomnia: substance abuse, particularly with alcohol or

smoking,- or a severely disrupted circadian

regular

work or personal

rhythm

insomnia has other,

symptoms:

At night, you do not

You wake up more than

more than

ir-

habits.

In addition to persisting for weeks, chronic

telltale

resulting from

fall

asleep within thirty minutes.

five

times a night and are awake for

thirty minutes.

You wake up

at least

two hours

earlier

than you normally do,

cannot get back to sleep, and have slept

less

than

six

and one-

half hours.

Your stage
a night.

four,

slow wave, sleep

lasts less

than fifteen minutes

SLEEPING BETTER

107

PRESCRIPTION AND OVER-THE-COUNTER DRUGS

THAT CAN CAUSE INSOMNIA
Blood pressure medication: clonidine, beta-blockers,
reserpine

Hormones:

oral contraceptives, thyroid medications,

cortisone, progesterone

Bronchodilators

Decongestants
Nicotine
Caffeine

Diet

pills

Levodopa
Quinidine
Anacin, Excedrin, Empirin

Cold and cough medications

The Air Robber:

Sometimes insomnia
of

some other

can signal

is

is

ailment.

Sleep

Apnea

not just a sleeping problem but a

One

of the

more

symptom

serious medical problems

it

sleep apnea, an involuntary halt in breathing during

sleep that can last a few seconds or as long as a minute or two. This

sudden cutoff

in air jerks a

person awake as he or she struggles to

breathe and can happen dozens of times a night. Sleep researchers

have watched patients ripped from slumber even hundreds of times

a

night by their inability to breathe. Needless to say,

the patient

is

come morning,

exhausted from having had only fragments of solid

sleep.

Sleep apnea
ple in the
tion.

is

surprisingly

common. Upwards

United States alone have been diagnosed with the condi-

Most

are

men.

Many

that they are always tired

people

and that

who have

find they are constantly

sleep apnea

their spouse

heavily and toss and turn in their sleep.

may

of 4.6 million peo-

know only

complains they snore

Some people with apnea

waking up during the night without

BRAIN FITNESS

108

knowing why and believe they

A friend of mine was

from simple insomnia.

diagnosed with apnea on

after takeoff

he

next to him,

who happened

fell

are suffering

asleep but

a shuttle flight. Right

was soon awakened by the passenger

to be a doctor. After explaining that his

excessively loud snoring was bothering people, the doctor gave

a business card and suggested he

make an appointment

him

to

be tested

often in overweight, middle-aged

men who

for a sleep disorder.

Apnea crops up most

complain of constant daytime sleepiness and accompanying psychological ailments, such as depression,
centration.

The main

causes

of

irritability,

apnea

configuration of a person's breathing passage.

lie

in

With

and poor conshape

the

or

obstructive sleep

apnea, the airway closes because of a large bundle of tissue, the

uvula,

hanging

set so far

back

in

the back of the throat, or a tongue that

as to

block the passage, or

fat

is

naturally

deposits in the air pas-

sage.

The

treatments for apnea range from simple and obvious changes

in lifestyle to

complex

surgery.

Given that so many of the men

agnosed with apnea are obese, losing weight

Heavy

treatment.

is

often the

first line

di-

of

drinkers are advised to cut back in order to im-

prove the general quality of their sleep. Sleeping with the head
slightly raised to prevent the

tongue from collapsing into the airway

may also help. But these changes alone are usually not enough.
One common treatment is to sleep wearing a device like an oxygen mask called
pressure.

C-PAP, which provides continuous positive airway

Even though

it

may

irritate nasal

to get used to sleeping with

Surgery

is

it,

passages,

and

it

takes time

the mask has a high success

rate.

another option, and can entail removing tissue to enlarge

the airway passage or

some type

of nasal or throat reconstruction.

Laser surgery to remove tissue on both sides of the uvula, and even
the entire uvula

itself, is

done to stop snoring and may

apnea. Medication for apnea

when

there

is

is

of limited value

and

also cure the

is

used only

a complication, like a thyroid condition or depression.

SLEEPING BETTER

109

Constant Motion: Restless Leg Syndrome

Restless leg

syndrome,

as the

name

implies,

influences sleep than a sleeping disorder in

feeling that bugs are crawling

around your

lying

in

the

make

staying asleep nearly impossible.

The

impossible can get

more

itself.

legs, or

make

still

is

way

condition that

Twitchy

legs,

the

muscle aches that

of falling asleep or

elderly suffer restless leg

syndrome, or periodic limb movement disorder, more than most,

and

usually associated with another physical ailment that ruins

it's

people's sleep.
lably while

With

you

this condition, legs jerk or

are asleep,

sometimes causing

sometimes not. Nevertheless, sleep

the sufferer awakens tired and

is

is

cramp uncontrol-

brief wakefulness, or

constantly interrupted, and

sleepy during the day. Both these

conditions have been linked to anemia, vitamin deficiencies, poor

circulation,

and kidney

underlying cause
relatively mild

When

is

disease, although current thinking

hereditary.

is

that the

However, the problems may well be

and sporadic and may not require medical treatment.

treatment

is

necessary, mild tranquilizers that contain an an-

ticonvulsant have proved effective.

Sleeplessness Associated with

Insomnia can also signal

nal

to

insomnia

a serious

awakening

go back to sleep

falling asleep or

is

in

Mental Disorders

mental disorder. Persistent termi-

the early morning without being able

a classic indication of depression. Difficulty

not being able to stay asleep are also associated with

depression.

Other types of insomnia accompany mood

disorders, particularly

manic-depression. For instance, not sleeping for days, accompanied

by

bursts of high energy

and

psychotic episode. People

frantic activity,

who

are

can trigger a manic or

manic sleep

erratically,

and often

during the day but not at night.

Keep

in

mind

that with mental disorders sleep difficulties are only

BRAIN FITNESS

110

TAKE ACTION
Keep a Sleep Log

do-it-yourself

lems

is

way

by keeping

to track the source of

a sleep log.

notebook with

In a spiral

the night before: the time

it

took you to

fall

to the bathroom,

for

each day, take notes from

to bed,

number

how

of times

long you think

you woke up

dur-

you can remember), and the reasons

change

worry about the next

page

you went

asleep, the

ing the night (as well as

go

your sleeping prob-

(to

sweat-soaked sleeping garment,

Give the

day's meeting).

night's sleep a

and exhausting and "A"

quality grade, with "F" being agitated

being deep and refreshing. Also note mealtimes, snacks, and

anything you consumed before bedtime. Include not only food

and drinks but

a note

if

also

any medication, even

you exercised before bedtime,

simple aspirin.

too.

If

someone, ask him or her about your sleep

you

Make

sleep with

whether

you

snored, talked or walked in your sleep, or anything else unusual.

In this

way you can determine which

ity to sleep

variables affect your abil-

and the log can be used to describe your

habits to a doctor,

if

specific

necessary.

one of many other symptoms. Insomnia alone does not necessarily

mean you need

psychiatric attention.

Sliding Sex

The

decline in sex

sleep.

Hormones

hormones over the years

During middle age,

as

women's estrogen drops and men's

testosterone levels slide, a solid night's sleep

scientists think

The

they

know

also fiddles with our

is

harder to

find.

Some

precisely why.

halt in estrogen production that

comes with menopause

af-

SLEEPING BETTER

fects

every part of a woman's

life,

flashes can be so severe that

showers

women

find themselves taking cool

the middle of the night and repeatedly changing sweat-

in

begin to fluctuate,

About 40 percent

many

When
women

of

which may be

women

experts believe

the

symptoms

woman

menopause when hormone

enters perimenopause, the time before

that

including her sleep. Nighttime hot

soaked bedding. Such sleeping problems can begin when

levels

as early as the late thirties.

over age forty experience an insomnia

caused by hormones

is

in transition.

menopause become unbearable, many

of

opt for estrogen replacement therapy (ERT).

ERT

deflects

the physical signs of aging and the possible onset of heart disease

and osteoporosis, while another of

its

benefits

smoothing out the

is

ragged, disrupted sleep of the pre- and postmenopausal years. But

the sleep bonus provided by

ERT

may,

come from another

in truth,

hormone, progesterone, which doctors combine with estrogen

menopausal

women

at risk for

Researchers at the

Max

for

endometrial complications.

Planck Institute

Munich, Germany,

in

have found that progesterone has pronounced effects on different

kinds of sleep.

dose of progesterone shortens the amount of sleep

time before the onset of

REM

sleep, increases

pre-REM

sleep,

and

lengthens the time of deep sleep. Put another way, they found that

progesterone can work

Men do

they near their

many

like a

mild sedative.

not escape the hormonal swings that

suffer

fiftieth year,

from

come with

age.

testosterone levels begin to slide.

As

While

decreased libido and some degree of impotence,

sleep problems are not

common. Only

a small fraction of

men

will

experience erratic sleep and disruptive night sweats.

DHEA,

a sex

some people

hormone we produce

in

we

age,

sleep better. Available over-the-counter,

been shown to significantly increase

Given

less of as

high dose, 500 mg,

Munich stayed

in

REM

may

DHEA

has

sleep in healthy men.

test patients at the

Max

Planck Institute

deep slumber much longer than patients

did not get a nightly dose of the hormone.

help

who

BRAIN FITNESS

112

Another Sleep-Stealing Hormone

Human growth hormone may

men and women.

Scientists

be contributing to poor sleep

in

both

have discovered that people with ab-

hGH production either too little or too much experience

disturbed REM sleep, which doctors have been able to correct by
normal

adjusting

hormone

Our hormones

levels.

clearly

on other parts of our

remember,

tamper with our

lives,

how

from

sleep, but their influence

our skin ages to

much more pronounced. Signing up

is

hormone replacement therapy

for sleep alone

for

makes

how

we

well

some type

little

of

sense.

SUDDENLY ASLEEP: NARCOLEPSY

A much
It's

as

prevalant sleeping disorder than insomnia

less

common

in

Although only 50,000 people

have been diagnosed with narcolepsy, according to

fer

report, experts believe that

from

This

it.

distinctive

narcolepsy.

the general population, say sleep experts, as mul-

tiple sclerosis or Parkinson's disease.

ment

is

is

a U.S.

govern-

250,000 to 300,000 Americans

suf-

an incurable, disabling sleep disease with four

symptoms: great daytime

sleepiness,-

episodes of muscle

weakness or paralysis followed by strong emotion,- hallucinations

right at the beginning of sleep,-

cause

is

unknown, and

it

symptoms by the time they

it's

officially

most

telltale

diagnosed. Researchers say that fifteen

and the time when

symptom

is

someone begins showing

it is

sudden sleep

Perhaps

its

person will be driving,

in

finally identified.

signs

the middle of a conversation, or even eating, and suddenly

asleep. This

emotion,

sudden

may

sleep,

last just a

Its

men and women equally. It can

and most people who have it show
are twenty. But then it may be many

years usually pass between the time

of narcolepsy

paralysis after falling asleep.

afflicts

show up during childhood,

years before

and

which often occurs during times

moment

or for minutes.

fall

of high

SLEEPING BETTER
Diagnosing narcolepsy

is

complicated and can be expensive,

re-

exam

quiring extensive physical exams, neurological tests, and an

used to diagnose most sleep disorders called the Multiple Sleep Latency Test (MSLT).

The MSLT, which

of nights in a sleep lab, tells doctors

fall

asleep and measures the onset

REM

sleep.

is

conducted over

how

long

number

takes a person to

it

and length of sleep stages and

Children with narcolepsy are often misdiagnosed as

suf-

fering from depression, mental illness, or hypothyroidism. Treat-

ment

is

usually a combination of stimulant medication such as

dextroamphetamines and

program of frequent daytime naps.

ARE YOU

IN

SLEEP DEBT?
do with biology or

Sometimes our sleep problems have nothing

to

personal chemistry, and are purely voluntary.

Many

us

at

one time or another choose

our decision

through the
I

go without

intercontinental flight,
is

to deprive ourselves.

a night's sleep,

And

of

while

toiling

but at times, like after a long,

have accumulated

a serious "sleep debt."

the term sleep scientists use to describe what happens after a

string of nights with less-than-normal sleep time.

Over

sleep debt of just a few hours can have a noticeable effect

you

most

may be unavoidable as work forces us into

night, we may end up with a heavy sleep debt.

try not to

This

of us

feel cold,

weak, and

Sleeping four hours

irritable.

Your thinking begins to

week, a

and make

suffer, too.

than usual for just one night can slow your

less

thought processes by almost half and make

it

especially difficult to

concentrate on a single task, such as reading a newspaper story.

The high
in

our work

interest
lives.

we pay on

our sleep debt

Given our twenty-four-hour

is

particularly obvious

society, lots of

work through the night answering phones, delivering

people

pizza, servic-

ing airplanes, talking to foreign customers, patrolling the streets,

maintaining computer services, or simply working

late. Shift

worker

blues beset millions of us. Typically, nocturnal hours reduce productivity

and may stop us

cold.

More than

half the people

who work

BRAIN FITN ESS

114

through the night, according to surveys, say they

job

at least

once

a week. Working

night can also wreak havoc on

at

Night workers report three

people's personal lives.

more psychological problems, and the Wake

common

that marital problems are a

you ever doubted the

If

vania Turnpike and the

fallout

to five times

Up, America study found

from nighttime jobs.

potentially disastrous consequences of

when bad

lack of sleep, consider

asleep on the

fall

New

On

accidents occur.

the Pennsyl-

York Thruway, studies estimate, about

half the fatal crashes are caused

by sleepy

The

drivers.

ripple effect

of accidents from sleepiness can touch literally millions of people.

The Exxon

Valdez ran

aground just

after midnight,

with the probable

cause, according to the federal government, being the third mate's

sleepiness.

The

meltdown

into

nuclear reactor at Three Mile Island almost went

4 A.M. after a sleepy plant worker failed to notice

at

was

that a coolant valve

at

:23 A.M.

When

NASA work-

the space shuttle Challenger blew up,

had been getting

ers

and the Chernobyl reactor blew up

stuck,

than

less

back-to-back twelve-hour

six hours' sleep a

shifts for

night and working

between two and

five days,-

one

expert described them as "severely sleep deprived."

I

suspect that a large segment of the population

debt.

Whenever

take an early

morning

flight

is

running a sleep

and am

aloft

around

10 A.M., which should be an alert hour for most people, at least half
of the coach cabin

How

can you

is

dozing.

tell if

you're running a sleep debt?

Sleep Foundation says that

statements,

sleep

of the following

and

are therefore

a debt.

Falling asleep

takes

2. It

you agree with any

you may not be getting enough

accumulating

if

The National

is

hard for me.

me more

than thirty minutes to

have too much on

3.

4.

When wake

5.

6.

Even when

sleep

7.

Sometimes

am

my mind

during the night,

because

can't relax

all

go

to
I

fall

asleep.

to sleep.

can't

go back to

sleep.

have too many worries.

night,

still

afraid to close

feel tired in

my

the morning.

eyes and go to sleep.

SLEEPING BETTER
am dreaming

8.

feel that

9.

wake up too

10.

am

1.

feel irritable

12.

nod

night long.

the morning.

in

when

when

off

early.

and sore

stiff

all

can't sleep.

sitting in a dark

room,

like a

movie

theater,

or during a business presentation.

1

3.

sleep for inordinate

The important

thing to realize about sleep debt

not bank extra hours

mean you can

not

And

the only

way

amounts of time on the weekend.

in

is

that

the sack. Getting lots of sleep one

sleep that

much

less

to erase an accumulated debt

week does

week and

the next
is

you can-

feel fine.

with serious pillow

time.

HOW MUCH

IS

ENOUGH?

Humans

are

fulness,

and the accompanying changes

grooved to

twenty-four-hour cycle of sleep and wake-

hormone production, and other

body temperature,

in

physiological processes. By

pressing or lengthening the time between light and dark, as

when we

fly

across time zones,

disarray. Flight

we throw our

com-

we do

internal clocks into

crews and travelers have found that

it

takes

two

to

three days after crossing multiple time zones to synchronize the personal wake/sleep cycle with the daylight

and darkness of the new

environment.

Not

getting

math

ing,
tion,

enough

figuring,

and the

my body
for

my

make

decisions.

can

am

tell

when

speech slows and sounds clumsy.

temperature goes on a roller-coaster

the point where

learning, reason-

understanding of complicated verbal informa-

ability to

had enough when

memory,

sleep undermines

flushed or dropping so

have not

In addition,

ride, either rising to

much

that I'm looking

another layer of clothing.

According to

Gallup poll of America's sleep habits, poor sleep

hurts about half the entire population's ability to perform routine

BRAIN FITN ESS

116

tasks at least

around

at

once

first

week. You probably

know

by looking

clues

an accumulating sleep debt are hard to miss:

bad

One

of

the loss of sense of humor, followed closely by

is

crankiness, poor concentration, sluggishness,

how much

Just

this just

your coworkers and family members. The signs of

night's sleep or

the

sleep

and

forgetful ness.

enough? Put another way, how much do

is

our brains and bodies need for peak performance? While each of us
has a unique physiology and needs, researchers have put groups of

people

in special situations

designed to reveal basic human sleep

re-

quirements. Typically, study volunteers are sequestered for weeks in

windowless, soundproof rooms sealed off from natural and man-

made environments

so that only their individual circadian rhythms,

rather than sounds, sunlight, external temperature, or normal daily

routines, determine

how much

they sleep.

are free from the usual cues that

to awaken,

whether

it's

tell

When

them when

brains and bodies

to sleep

and when

the sound of the eleven o'clock news on the

television or the smell of

morning

coffee, pure biology sets the

sleeping clock.

The Wake
people
sealed

who
away

Up, America report noted that

usually sleep seven

in timeless

rooms

sleep time rose to 8.6 hours.

is

when

group of young

and one-half hours

for

two weeks,

The notion

closer to our optimal shut-eye time

is

a night

were

their average nightly

that nine hours, not seven,

reinforced by other studies.

Before Edison invented the lightbulb in 1879, average nightly sleep

time was between nine and eleven hours.

In the Polar

Psychology Project, researchers

Canada during the summer when the sun never

at

the upper tip of

sets relinquished all

timekeeping devices, including the clock function on their computers,

and were allowed

ation,

and

sleep.

the researchers

to set their

own

schedules for work, recre-

As described by Dr. Stanley Coren

first

in Sleep Thieves,

kept to their usual sleeping time of seven to

seven and a half hours a night. But very quickly their slumber time
lengthened, and by the end of the experiment, they slept more than
ten hours in every twenty-four-hour period.

Another source of clues about how much sleep we need comes

SLEEPING BETTER

117

TAKE ACTION
You can conduct

much

experiment to learn

a personal sleeping

sleep your brain

and body need.

First,

you need

how

to erase

any sleep debt you may be laboring under. Given the pace and

demands

in

most people's

a sleep debt, so

Add enough

bed

to

will consist of thirty

easier to tack

erased your debt

earlier).
is

you

on

at the

minutes to one hour,

beginning of your night

you have

sign that

waking up when you want

alarm. (See the section

The

it.

sleep time to your nightly pattern to pay off your

which may be

tions that

odds are high that you do have

devote the next two weeks to eliminating

debt (for many, this

by going

lives,

on sleep debt

successfully

to without an

to eliminate other indica-

are in debt.)

actual experiment requires

two weekends when you

have the freedom to sleep and no morning commitments. Prepare your

cues.

bedroom by eliminating any

Unplug

away watches, keep

clocks, put

or natural time

artificial

pets out. Arrange

the blinds or curtains so that they block out as

possible,-

tape

them closed around the edges,

Soundproof the room

as

radiators that kick

on

fle

much
at

as possible

programmed

days

go

to

bed

you when

tell

to

at

it).

necessary.

if

times, ask family

two

if

mem-

the noise

filters

two

Satur-

Fridays,

your routine time and allow your body to

wake and
you

arise (habit

may push you awake

at

roll

over and

Four nights of natural sleep should give you a

fairly ac-

the usual time, but

do

light as

shut windows, muf-

bers not to shower while you're sleeping

through. For at least four evenings

much

if

curate baseline figure for

feel like

sleeping more,

how much

sleep your

body can

use.

from the animal kingdom. The animals most closely related to us

physiologically, large primates, sleep

much more

than

we

do.

Mon-

keys and large apes take ten hours a day, while gorillas need twelve
hours.

BRAIN FITNESS

118

One way

needed sleep time

to estimate

is

by noting how long

doses of restorative sleep affect your thinking. Studies

who

University sleep labs, where people

two hours

they chose, produced remarkable

The

became much
trate,

and

Stanford

normally sleep seven to

eight hours a night were allowed an extra

results.

at

sleep

subjects'

whenever

mental

skills

sharper, particularly their alertness, ability to concen-

number

agility in juggling a

of

demanding

tasks simulta-

neously.

The answer

how much sleep people need differs from

Only you know whether after six hours a night

to exactly

person to person.

you

perky and ready to go or whether you are dragging

feel

eight hours in the sack.

own

us has our

"What

The

quality of sleep

is

after

subjective, so each of

personal definition of insomnia and answer for

enough?"

is

Statistically, the

odds are that your

close to eight, although

you may

ideal

well

number

fall

of sleep hours

is

somewhere within

broader range. For normal, healthy adults, needed sleep time

where from three hours

(yes, this

<s

the optimal

amount

is

any-

for a very

small fraction of people; to ten hours ^Einstein insisted that he

needed
It

this

may

much each

surprise

you

nightj.

to learn that

change significantly over the

your sleep requirement does not

years,

even though,

as

you plow

through middle age or near old age, your sleeping patterns change.

AS YOU
As we grow

older,

we

GROW OLDER

sleep differently.

Although the amount

of

sleep each of us needs does not change, the quality of our sleep does

Our

change.
less

time

in

bodies' chemistry

are easily

through.

time

in

changing, and as

deep, delta wave sleep and more time

times restless sleep.

and so

is

Our

REM

We

become more

sleep.

lights

we spend

in a light,

sensitive to our

awakened by sounds or

sleep

a result,

some-

environment

we once slumbered

becomes more fragmented and we spend

less

SLEEPING BETTER
As age depletes us of hormones

like

melatonin,

hormone, estrogen, and testosterone, our

cadian rhythms

speed

we

up, so

human growth

internal clocks

our

cir-

are sleepier earlier in the evening

and awaken sooner. For most of our

lives,

the cycles of sleep and

wakefulness peak twice every twenty-four hours:

between 2 and 4 A.M. and 2 and 4

(which

P.M.

We are most sleepy

one reason the

is

af-

many countries contrary to myth,

people take siestas not only in warm countries but around the world)
and most alert around noon and again around 7 P.M. As we age, the
ternoon nap

such

is

a staple in

troughs of sleepiness shift and

we become dozy

morning and

ing or early evening, and wakeful in the early

morn-

closer to late

late af-

ternoon.

One way

to reset a circadian clock

dose of bright

light.

If

knocked askew by age

you have ever suffered from seasonal

disorder (SAD), the melancholy or depression that

shorter daylight of winter,
light affects you.

you know how

tubes) for

People eager to reset their internal clocks

weak winter sun,

few hours
I

to bright light has

NASA space

When

six

SAD

recom-

40-watt fluorescent

I'm feeling the effects of the

by

my desk.

Wake Up, America says that exposure

been used successfully to help

shift

workers and

shuttle crews maintain artificial sleep cycles.

Daily exercise

at a set

time of day can also help reset a person's

circadian clock. In a recent study, both endurance

cise

will sit in

the light of two 500-watt halogen floodlights

sit in

reflected off the wall

a day.

affective

either natural or artificial

type of light box equipped with

up to

with a

comes with the

front of strong lights (doctors specializing in treating

mend some

is

helped healthy older

ature increases

men

readjust their circadian

and decreases, and

the incidence of insomnia.

and aerobic exer-

body temper-

their sleeping patterns, decreasing

have found vigorous walking to be very

and whenever

helpful in correcting a

skewed circadian

clock,

to the Far East,

each day with a

thirty- to sixty-minute brisk

walk about the

start

less,

travel

city.

Alterations in our lifestyle as

ing

getting into

new

we grow

older

for instance,

work-

hobbies, or personal developments such as

divorce or a child going off to college

also toy with our sleep

BRAIN FITNESS

20

EXERCISE YOUR
There

is

WAY TO HEALTHFUL

strong evidence that exercise improves sleep.

of forty-three people, aged fifty to seventy-six,

ular exercise,
entists

SLEEP

was put through

a sleep

complaints about

up during the

how

long

it

did no reg-

and exercise study by

Stanford University. Everyone

at

who

group

took them to

sci-

the group had

in

asleep,

fall

waking

or waking too early in the morning.

night,

Twenty-four of the participants did thirty to forty minutes of

low- impact aerobics four times a week, while the others were
sedentary. After sixteen weeks, the people
that their sleep

less

exercised found

improved measurably. For instance, before the

study, the exercise

group needed almost twenty-nine minutes to

after exercising for four

fall asleep,-

who

months, they

fell

asleep in

than fifteen minutes.

patterns. Nevertheless, persistent

natural part of aging

find yourself

problems with sleeping are not

and should not be ignored or accepted.

on the back

If

you

side of middle age with sleeping troubles,

look to causes other than the calendar.

FINDING DREAM LAND

I

have an active dream

lessly

life

involving exotic places in which

confront perilous situations and do wondrous things

feating monstrous apparitions

believe, strengthens

my

solves inner conflicts,

course, this

is

fear-

like de-

and rescuing people. Dreaming,

imagination, judgment, and confidence, re-

and helps me solve real-world problems. Of

just an opinion,

because science has

little

hard infor-

mation about the meaning and reasons behind dreaming.

Although research into sleep and dreaming

gitimate discipline,

much

is

of the investigation into

a scientifically le-

dreaming

is

based

SLEEPING BETTER

HOW OLYMPIC SOFTBALL STAR DOT

RICHARDSON USES DREAMS TO PLAY BETTER
Ever since Dot Richardson was a

little girl,

ing to visualize amazing feats on the ball

she has used dream-

field.

For

many

years,

she dreamed that she was playing shortstop and fielding a hard
ball hit to

her

stretching herself
roll,

In her

left.

dream, she

and then touching second

ticed the action, she

dreamed

on the U.S. Olympic

literally

catching the

flat out,

it.

base.

championship game

to her

left.

in

for the ball,

doing

forward

She never actually prac-

Then one

day, as a star player

was playing

softball team, she

tional

dove

ball,

drive

came

her dream, she

made

Houston and the hard

As she had hundreds of times

in

in a na-

an amazing dive and catch, and thousands of fans went wild.

They had never

seen this kind of athletic

recounted the story to

grooved

it

in

skill,

Sports Illustrated writer

her dreams, and

it

was

who

but for Dot,

Dan

Yager, she

as natural as trotting

had

around

the bases.

on speculation. Since we
night, with individual

serves

more

all

dream

than

it

night goes on and

Dreams

also bring the

REM

sleep

REM sleep, although we

REM dreams are not only

most refreshing

consumes

a larger

sleep.

As the

chunk of our

total

dreams grow longer, more complex, and more unusual.

in early

night are usually related to recent, daily events and

familiar surroundings,- later, our

connected to the distant

later,

this activity de-

vivid dreams take place during

complex but

sleep time,

receives.

frequently dream throughout the night.

the most

four to six times a

dreams lasting up to an hour

scientific attention

Our most

generally

past.

dreams are more convoluted and

What you

often

remember

are the

flying-over-the-Grand-Canyon type of dreams rather than the

dream about what you had

for dinner.

BRAIN FITN ESS

122

While

generally agree on
into

REM sleep,

how

anything, they

we drop

distinctive brain waves, a primitive

on the brain stem

signals are carried

scientists

if

our brain manufactures them. As

which generates

area of the brain

These

over what dreams mean,

scientists argue

starts firing electrical signals.

by the brain chemical

REM

have found that they can turn on

acetylcholine, and

by

sleep in cats

jecting the brain with a substance that acts like acetylcholine.

originate. All the signals

emotions and visual images that coalesce into

forget dreams, say neurophysiologists,

brains

do not

When

it

it

produce

comes

point or purpose

When we

dream.

usually because our

is

to

what dreams mean

researchers

find

whether
common

little

they have

more than random nerve

little

Hobson,

My

ground.

dream of zooming across glassy waters watching the marine

to Allan

mix of

out enough of the chemicals needed for memory.

spit

low represents

Some

and others

of these signals shuttle to the thinking part of the brain

go to where emotions

in-

life

be-

impulses, according

Harvard psychiatrist and director of the Labo-

ratory of Neurophysiology at Massachusetts Mental Health Center

and

prominent dream researcher. Hobson's book The Dreaming

dream theory by explaining

Brain revolutionized

images are the

that

REM

sleep

result of a barrage of electrical impulses that

thinking brain, the cortex, has organized into loose patterns or

sociations to form the standard dream,

which

our
as-

has elements of both

the real and the bizarre. This dream possesses about the same

amount

of meaning,

Hobson

argues,

hiccup.

as

He

explains,

"We're not saying dreams have no meaning. We're saying dreams

have meaning and they have nonsense. The problem

which

is

which. In

clear they hardly

many

instances, the

meaning

need interpretation. The

real

the idea that images in dreams are symbols.

that stuff as

if it

were meaningful, then

sell

is

deciding

of dreams

is

so

question arises over

When

people interpret

those interpretations,

it's

quackery."

An

alternative scientific theory about our

who won a Nobel Prize in mediof DNA. He believes that dreams

posed by biologist Francis Crick,

cine as one of the discoverers

dreams has been pro-

SLEEPING BETTER

123

enable our brain to sort through and purge useless information and

The

associations.

process helps us "unlearn" and shed

we

barrage of sensory and other information

some

of the

when

pick up

we're

awake.

Despite the debate over what dreams might mean,

sleep researchers agree that they

Dreams appear

to

full

be particularly helpful

in

solving problems, mak-

Dream

derground Railroad,

Elias

Tubman

Howe's solution

and Mr. Hyde,- and

German

benzene

ecular structure of the

dreams very useful

find

pad and pencil by

REM

bouts of
puzzles

for designing a

to jot

often

And

and

for solving problems,

Most

for instance.

his story of Dr.

discovery of the mol-

even keep

find myself solving organizational

dream sleep helps

clearly,

new

structure of a

us to untangle

emotional puzzles either within ourselves and relating to our

image or

gone

to

in

our relationships with others.

bed agonizing over what

to

couple of times

do about

have

REM

their studies of

third of our

testified to the

sleepers, they

Some people apply

a special

the middle of a dream and, as

what you do.

it's

just a

If,

in

yourself, "This

have had

is

a lucid

Even sleep
In

have learned that about onefear,

and that

less frequently.

type of dreaming, the "lucid" dream,

being aware that you are dreaming

that

have

emotional power of dreams.

to their personal or professional dilemmas. Lucid

knowing

clear.

dreams include feelings of anxiety and

happy thoughts come much

self-

a personal situation

and found the next morning that the answer was

lab researchers

down thoughts remember between

arranging the corporate and marketing

company,

workable

ring.

my bed

sleep.

scientist's

Un-

plotted for the

sewing machine, Robert Lewis Stevenson's plot for

literature

of famous accounts of problems solved during slumber: Jack

Nicklaus's golf swing,- the routes Harriet

Jekyll

anything,

do serve an important purpose.

ing tough decisions, and easing emotional turmoil.

is

if

you

as

it

is

dreaming

happening.

It's

entails

being

in

are flying, running, or whatever,

dream and that you have some control over

the middle of a frightening dream,

just a dream,"

dream.

you can

tell

and dissolve the danger, then you

BRAIN FITNESS

124

TAKE ACTION
Sleep researchers offer a number of tips to improve your

ory of dreams.

your dreams

First, realize

almost 90 percent

not

it is

you can remember. Next, cram

REM

sleep as possible,

of the night,- get

up

tablet.

possible.

Do

Then

and

People eager to learn

memory

as

and

to conjure

end

many

de-

a bedside

your

recall.

up lucid dreams im-

and go through

certain

they are dropping off to sleep. Stephen

LaBerge counts and focuses on

his

mental process.

He

"One, I'm dreaming, two, I'm dreaming," and so forth

finds himself at fifty

much

do awaken,

recall as

again. Practice sharpens

how

as

sleep toward the

When you

still

of nightly dreams

mental exercises just

your night

down your dream on

write

remember

important to believe

into

thirty minutes later.

this again

prove their

It's

which means more

do not move your head or body. Lie

tails as

difficult to

of people studied in sleep labs

when awakened.

recalled their dreams

that

that

mem-

and

really dreaming.

If

repeats,
until

you think

he

me-

chanical aid might help as a biofeedback device, LaBerge has

developed the NovaDream and DreamLight, which beep and

flash red

during

REM

sleep to

he becomes aware when he

is

wake the

sleeper slightly so that

dreaming.

Dr. Stephen LaBerge, the Stanford University Sleep Research

Center researcher
tions of

REM

who

"discovered" this ability to control the ac-

sleep, says that

people use

it

to explore alternative

ways of behaving or novel experiences without

quences.
nize

Some

sleepers say that lucid

and correct unpleasant,

suffering conse-

dreaming helps them recog-

negative

emotions.

During

their

dreams, they learn to recognize situations that will lead to trouble or

possible harm, and to change
tional landscape.

They

into a sense of control

what might happen and

their

emo-

learn to transform feelings of dread or fear

and enjoyment.

SLEEPINGBETTER

125

SLEEP POTIONS
Usually

when people cannot

sleep,

they try some kind of sleeping

poll,

about two-thirds of the people

According to the Gallup

aid.

who

have difficulty sleeping try an assortment of remedies, includ-

warm

ing

baths, cutting out caffeine, relaxation, over-the-counter

medicines, eating snacks, and exercise.

Foods, Drinks, Herbs

While most people know

some do not

some

late,

same stimulant

realize that the

soft drinks,

medications.

that the caffeine in coffee

And keep

impedes

also appears in

sleep,

choco-

and even over-the-counter and prescription

mind

in

that caffeine flows into the blood-

stream immediately, can generate a jolt within thirty minutes,

and stays
board

the blood for up to six hours.

in

a plane, for instance,

may

still

latte

before you

be with you when you try to

curl up.

Foods can
petite.

affect

Lack of sleep

your

and your sleep can

sleep,

sets off a

affect

chemical chain reaction

in

your ap-

your brain

and actually stimulates your hunger, leading you to overeat. As you

deprive yourself of sleep, your

body begins

to crave carbohydrates,

which produce the brain chemical serotonin, which

triggers

even

greater sleepiness. Thus, one danger of mixing sleep debt with eat-

ing

is

adding pounds. This

work

shift

food,

they

is

eat at the

common

wrong

and so gain weight. Eating

complaint of anyone pulling

times, too often,

a large

and the wrong

meal before bedtime diverts

blood into the digestive system that should be circulating through

your brain for
tive
If

when

in

its

sleep activities (remember, our brains are just as ac-

REM

sleep as

you want food

that will help

on these intercontinental
natural sweeteners.

when we

flights.

are awake).

lull

These include

you

into sleep, try

eat starchy foods

what

do

and foods with

pastas, cereal, bread, potatoes,

126

BRAIN FITNESS

pretzels, cookies, fruits,

and

not only

fruit juices.

Calcium, which you find

milk and other dairy products but also

in

vegetables like broccoli,

another useful sleep

is

green

in leafy

helps soothe

aid. It

the neuromuscular system, stimulates the body's production of melatonin,

and so

Tryptophan, an amino

acts as a natural tranquilizer.

acid found in protein foods, helps bring on sleep by stimulating the

production

brain's

counter

in

of

While not

serotonin.

the United States because a batch of the supplement that

was contaminated badly hurt and even

able

by

prescription,

tryptophan

is

some people,

killed

and many people have found

One way

sedative.

fective

over-the-

available

it

nudge your brain

to

to

be

avail-

a very ef-

into producing

by eating carbohydrates. By loading up on

and so

create a shortfall of tryptophan-producing protein,

it is

carbs,

you

trick

your

brain into spewing out more.

Since the U.S. Food and

herbs, there
ever,

no

is

official

Drug Administration does not

approval for their use

they are widely researched and used

popular as

which

a sleep aid

There

Europe. Particularly

in

the liquid-extract form of valerian root,

are reportedly

ian root available in

more than 150 drugs made from

Germany

alone.

European

scientists

studying this herb for years, and have found that

amount

of time

it

takes people to

One

latency period.

it

who

gave

side effects. Dr.

a

Andrew

have been

helps reduce the

asleep, what's called the sleep

it

was conducted by Swiss

to 128 people,

who

re-

reported

it

acts as a

mild sedative with no

Weil, author of Spontaneous Healing, recom-

dose of one teaspoon

Other herbs known

comes

it

valer-

noticeably improved the quality of their sleep. There seems

to be widespread agreement that

mends

fall

of the larger studies

searcher Peter Leathwood,

that

How-

America.

available in health food stores or in over-the-counter prepa-

is

rations.

is

in

regulate

in

for their

warm water

drowsy

at

bedtime.

effects include kava,

which

and which

Pacific

either in capsule form or as a liquid extract,

islanders have

Chamomile,

been using

for centuries for

especially in a tea,

Lemon

balm, also available

And the

essence of lavender

is

in tea
oil,

famous
form,

is

its

for

its

calming

qualities.

sleepy influence.

another sedating herb.

according to a study reported

in

the

SLEEPING BETTER

27

NATURAL SLEEP AIDS

GABA: Gamma-aminobutyric

Melatonin
Dose: 0.1-10 mg/day.

acid

Start at the lowest dose

and increase

in

0.5-mg

sleep aid supplement.

Follow label directions or

physician instructions.

increments.

Take on an empty stom-

Ethyl alcohol (small glass of

ach.

wine prior to bedtime)

Side effects:

mild

grogginess,

headache,

nausea,

lowered sex

depression,

occurring

Naturally

in

by

prescription.

liquid

extract

in

bath

White-noise generator

Fan directed

at

head of the

Eye mask
Earplugs

water.

No known

oil

bed

Valerian root
tsp.

tea

Cool bedroom

turkey and milk.

Available

tea

Lemon balm

Warm

Tryptophan

warm

Chamomile
Lavender

drive.

High-carbohydrate meal

Clean towel over the pillow

side effects.

Kava Kava

Comfortable sleeping

attire

Follow label directions or

physician instructions.

prestigious English journal Lancet, can be as effective as a pharmaceutical sedative.

Sleeping Pills

The

hot,

new

sleeping aid, as

you probably know,

creted by the pineal gland in the brain, melatonin

regulates the body's reaction to light

and

dark,

is
is

melatonin. Sea

hormone

that

and so governs our

BRAIN FITNESS

128

circadian rhythms.

know when

helps us

It

seasons are changing,

when

the

sleep,

and

when

to wake. Darkness stimulates the production of melatonin

and

body

at

is

brightness suppresses

more

of this

peak reproductive time, when to

its

As night

it.

hormone, and we grow

falls,

and

pineal gland produces less

less of

As we

age, however, the

the hormone. At age forty, the

body produces one-sixth the melatonin

surprisingly, elderly

the pineal gland spits out

sleepy.

it

did in the teen years.

people with insomnia generate only

Not

a small

younger person with healthy sleeping

fraction of the melatonin of a

patterns.

Taking melatonin to help sleep seems to make chemical sense.

Swallowing
trick the
off,

dose

a standard

body

milligrams

during

into thinking night has fallen

and

the day can

time to doze

it is

enabling one to nap on.

Unfortunately, not
tonin, so

it is

all

sleep problems arise from the flow of mela-

not an effective sleep remedy for everybody. Several

studies with different kinds of sleeping problems have yielded in-

consistent results.

The

studies involved doses from 0.1 to 80 mil-

ligrams and two types of sleeper, normal sleepers

whose

circadian

rhythms were out of sync and chronic insomniacs. While some

chronic insomniacs got

relief

from melatonin, others did not. The

came

to people suffering from jet lag, shift

work adjustments, or delayed

sleep onset after they took 5 mil-

best sleep from melatonin

ligrams a day for a month.

The bottom
whether
ever,

it

line

works

on melatonin

for you,

that

you have

because

taking

supplements

production of melatonin.

people

and

it

for

prolonged pe-

may

suppress

your natural

And be aware

that in a small minority of

can produce fatigue and even depression.

are not

to discover

and experiment with various doses. How-

you should avoid taking melatonin every day

riods,

it

is

If

you want

prone to these ailments, begin with

to try

low dose

(0.1-0.5 milligram) at bedtime.

Over-the-counter sleep medications can be effective without the

next-morning grogginess that many people experience when taking

prescription sleep aids.

The

secret ingredient in

many

of these

OTC

SLEEPING

TIPS FOR USING

Things to remember

you

if

are

ETTER

29

MELATONIN

going to use melatonin to im-

prove your sleep:

Sleep

in total

darkness or with eye shades on to maximize

your body's production of melatonin.

People under age forty produce adequate amounts of melatonin and so should take supplements only for short-term

sleeping problems.

It

helps to take melatonin not only on the day of a flight but

for

two or three days

Doses of melatonin

after crossing time zones.

weapon

as a

against jet lag range from

Lower doses produce

0.5 milligram to 10 milligrams a day.

fewer side

Grogginess

is

the most

common

side ef-

others include mild headaches, upset stomach, lower sex

fect/

and depression.

drive,

small

effects.

amount and

If

unsure of your dose,

increase in

start

with

0.5-mg increments.

Melatonin appears to be more effective when taken on an

empty stomach, which may help rapid absorption.

If

you do not want

to take melatonin supplements, certain

foods increase your body's natural melatonin

include rolled oats, whole

and tomatoes.

brown

multivitamin high

These

sweet corn, bananas,

rice,
in

levels.

B vitamins and calcium

encourages melatonin production. Avoid consuming

feine,

Do

caf-

which can decrease your melatonin.

not take melatonin

if

you

are pregnant, a nursing mother,

taking prescription steroid drugs, or

tal illness,

severe allergies,

if

you

autoimmune

suffer

from men-

diseases, or

immune

system cancers.

remedies

is

antihistamines,

which

are usually taken for allergies

runny noses, and which also make people sleepy.

comes with these remedies

you take them over

is

that

you can build up

time, their effectiveness will

and

caveat that

a tolerance, so

wear

off.

if

Also, they

BRAIN FITN ESS

130

should not be taken

chinery.

when

know

you

number

will

be driving or operating other ma-

who

of business executives

traveling through three or

be sleeping

will

if

them only

take

more time zones and when they

strange surroundings.

in

Some people have found

DMAE

that the nutritional supplement

(dimethylaminoethanol) stimulates lucid dreaming. Available

sules, tablets,

with any

and

liquids, the

new supplement,

dose ranges from 200 to

talk to

low dose. Taking too much

your doctor

DMAE

first

in

cap-

,000 mg. As

and

start

with a

can cause cramping of your

skeletal muscles.

SLEEP HYGIENE
Lots of people sleep badly because of what researchers
sleep hygiene. This

anywhere or

just

at

is

a stuffy

way

call

poor

of saying that people can't sleep

any time and should make sure

their surround-

ings are as conducive to snoozing as possible.

For good sleep hygiene,

the

room

is

not too

distracting noises.

sociate your
sex).

If

warm

is

you

just

you

sleep.

Make

sure

the lighting, eliminate

sleep because

you

as-

slumber (and, of course,

also a part-time television chair, snack place, or

may be having

hard time thinking about

the lights go out.

When you sleep

fore

Check

bedroom with more than

your bed

when

turn to where

You may be missing out on

reading table, your mind

sleep

first

or too cold.

or,

try to sleep,

more

may

precisely,

also

what you have done

be getting

in

right be-

the way. Obvious sleep

robbers include an early evening nap, exercising

less

than two hours

before bedtime, smoking (the nicotine can keep you awake), taking

cold remedies that contain caffeine, or eating foods that rev up your
system.

SLEEPING BETTER

131

JAKE STEINFELD'S COFFIN SLEEP

The well-known
Steinfeld

hours

and

most

is

personal trainer and television personality Jake

efficient sleeper.

a night. That's basically all

try to eat lightly before

need. I'm in the zone

do go

get about three and a half

"I

and around 6:30,

to sleep,

so not to have too

much weighing me down.

down

no tossing and turning.

to bed, there's

ers, kiss

That's

my

why

good

wife
call

it

day

all

when

But

lay

get under the cov-

and wake up the exact same way

night,

the coffin sleep."

INCREASING YOUR PERSONAL

SLEEP POWER
Power naps

when

need to

my

are

secret

reset

my

weapon.

do not use them

internal clock or adjust for a

regularly,

only

bout of bad or

inadequate sleep, since excess fatigue can actually keep you awake.
Rarely longer than twenty minutes,
into slow

wave

naps are

sleep (stage 2-4) that leaves

sharp and ready for whatever

emergency twenty-dollar
If

my power

bill

next.

is

tucked

place

it,

the bottom of

in

power

then need cash and find only

naps:

money

in

its

go into

my

may

power nap

my

tie

my

my

shade or turn off

forearm over

clothing,

feet

my

a light,

my

believe

which may
I

in-

also take

eyes.

propped up on another

floor of an

While noise generally does not bother me,

my

true for

get as close to prone as possible, which

on the carpeted

chair, or stretching out

drape

is

follow a routine that

adjust

require sitting in a chair with

The same

lint.

briefcase.

forget to re-

or taking off a jacket or sweater.

shoes and watch.

lower

would

do the

sleeping diet, they are as valuable as

curative power. First

clude loosening
off

my

staples of

my

the bank.

Each time
ensures

As

feeling calm yet

think of them as

spent that twenty dollars regularly, one day

me

quick drop

empty

light does, so,

if

office.

cannot

get in a position that allows

On

plane

trips,

me

to

carry eye shades

BRAIN FITNESS

132

and earplugs. As

away from the

rate.

my

sink into

of martial arts training,

my

blood pump,

slip

through

my

breathing and heart

have developed from several decades

and calm

quiet breathing,
air

my

my mind

deliberately turn

my heart beat, my

focus inward, listening to

concentrate on feeling the

and gently

and quiet

day's concerns,

Using the concentration

nap,

my mind

move from my diaphragm

and body.
to

my lungs

nose. Every few breaths or so,

forcefully exhale in order to accentuate that feeling of air

my body

through

The
While

my

rest

and

may be

regime

drops, and

a personal sleep

reaches

it

warm bath

ing a

perature so

might

moving

using your slumber time for opti-

may be

helpful for you, here are

Body temperature

is

to erase the sleep debt that

you construct

to help

passages.

essence of Sleep Power

mal mental

some other

We

fall

asleep as

it

lowest point between 2 and 4 A.M. Tak-

or shower before bedtime raises your

that

ideas

program.

leads us into sleep.

its

draining you.

when you go

to

body tem-

bed, your temperature

is

dropping, which brings on sleep.

Taking two baby aspirin before you go to bed increases the

amount

of deep-sleep time

(Be sure the aspirin

don't

caffeine-free,

and take

it

with water so they

your stomach undigested.)

sit in

Keep

is

and decreases nighttime awakenings.

a sleep diary, especially

cause of a sleeping problem.

if

The

you

are trying to pinpoint the

formal diaries that sleep re-

searchers give their subjects contain sixteen questions that must be

answered every morning. The questions include:

take

you

awaken?
scale)?

to

asleep?

fall

How

rested

Did you

How many times

do you

feel this

How

long did

during the night did you

morning (on

take any naps yesterday?

What

a six-point

foods, drinks, or

medication did you take before bedtime? This provides valuable

formation

at a

in-

medical evaluation, should one become necessary.

Learn power napping.

The

pressing, nagging thoughts, so

secret

is

clearing your

any rote mental

activity,

mind

of

whether

counting sheep or reliving a pleasant encounter from the day,

useful.

it

is

SLEEPING BETTER

133

Dieting changes sleeping habits significantly, making

difficult to fall asleep

it

more

and reducing the amount of slow wave

sleep.

If

noise bothers you, whether

a mate's snoring,

it's

apartment pipes, or street sounds, buy

noisy

white-noise machine or

A BRIEF REFRESHER
Quality sleep

essential

is

for

good mental

garden-variety insomnia or a patch of

fitful

functioning. For

sleeping, try these

remedies:
Practice

ronment

is

good

sleep hygiene.

comfortable, not too

ing lights or noises, and that

like

reading material or

Make
warm

sure your sleeping envi-

or cold, free of distract-

you have removed

a television

turned on.

distractions,

Remove any

sources of allergies, like dust.

Eat right. Starchy foods

like bread, pasta, potatoes,

and milk

products help promote sleep because they prompt your brain to

generate sleep-inducing serotonin.

Try herbal
der

oil

aids. Valerian root, kava,

help some people

fall

asleep

chamomile, and laven-

more

easily.

Avoid certain medications. Some prescription and over-thecounter medications can produce insomnia. These include
melatonin, blood pressure medicine, decongestants, nicotine,
caffeine, diet pills,

and some types of cold and cough remedies.

Lower your body temperature. Sleep comes

as

your body

warm bath or shower before sleep makes

your body to cool down and drop off to sleep.

temperature dips, so a
it

easier for

Try baby
helps

aspirin.

some people

Taking two baby aspirin without caffeine

sleep.

Learn power napping. Knowing

how to

grab twenty minutes

of restful slumber in the middle of a long day not only rejuve-

nates your thinking but can

night. Excess fatigue at

make

it

bedtime can,

easier for
in truth,

you

to sleep at

keep you awake.

BRAIN FITNESS

134

FM radio to a spot between

your

set

unwanted

your sleeping problems stem from

If

you may be reacting

lems,

stations in order to block out

noise.

down on

allergies or sinus prob-

to dust mites in

your bedding. To cut

dust and particles, put a clean towel over your pillow.

SELECTED SOURCES
Astrom, C. "Interaction between sleep and growth hormone. Evaluated by manual

polysomnography and automatic power spectrum

danavia,

92

New York, 1986.

Stop Aging Now. HarperCollins, New York, 1995.
Sleep Thieves. Free Press, New York, 1996.

Borebely, A.

Carper,

J.

Coren,

S.

Secrets of Sleep.

Ezzell, C. "For a
14,

EEG power
pt.

Basic Books,

good memory, dream

on." Science News, 142 (20), 333,

November

1992.

"DHEA

Freiss, E., et al.

Hauri,

analysis." Acta Neurology Scan-

281-96, October 1995.

(4),

in

administration increases rapid eye

1),

E107-13, January 1995.

P.,

and Linde,

Hobson,

J.

S.

No More

Sleepless Nights.

A. The Dreaming Brain. Basic Books,

Karklin A., et

Wiley and Sons,

New

sleep

and

New

(1

York, 1996.

York, 1988.

"Restricted energy intake affects nocturnal

al.

movement

the sigma frequency range." American Journal of Physiology, 268

body temperature and

sleep patterns." American Journal of Clinical Nutrition, 59 (2), 34649, February

1994.
Kate, N. T. "To reduce stress, hit the hay." American Demographics, 16 (9), 1416, Sep-

tember 1994.
King, A.

C,

et

al.

older adults."

"Moderate-intensity exercise and self-rated quality of sleep in

New

England Journal of Medicine,

Dreaming Ballantine Books,

LaBerge,

S. Lucid

Lavie,

The Enchanted World of

P.

Sleep.

277

New

(1),

January

1,

1997.

York, 1985.

Yale University Press,

New

Haven, Conn.,

1996.

"Learning while sleeping?"

Leathwood,

P.

Prevention,

42

(1), 14,

January 1990.

D. "Aqueous extract of valerian root improves sleep quality

in

man."

Pharmacology, Biochemistry, and Behavior, 17 (1), 65-71, July 1982.

Morin, C. M.

Relief from Insomnia.

Doubleday,

New

York, 1996.

National Commission on Sleep Disorders Research. Wake Up, America:

National

SLEEPING BETTER

Sleep Alert. Vols.

and

2.

Government

Printing Office, Washington,

DC,

35

Sep-

tember 1994.
National Sleep Foundation,

1367 Connecticut Ave.

NW,

20036.
Weil, A. Spontaneous Healing. Alfred A. Knopf,

New

York, 1995.

Washington, D.C.,

Four

BEATING STRESS

probably experience as
preneur

I and

who

any professional or entre-

stress as

constantly juggling the

is

competitive workplace. Most of

ternal sources like

tions,

much

my

demands

my

of healthy living

stress

comes from

ex-

responsibilities in international sports federa-

medical technology companies, and the American

Academy

which

of Anti-Aging Medicine. Sure,

generated by managing

spread over four continents and wor-

ries

my

about being overextended. But

tendency to be

learned to contain
I

a staff

have internal

a perfectionist.

my

my

stress,

greatest stress

Over

is

mostly

comes from

the years, however,

have

psychological and emotional stress as long as

maintain certain habits and routines.

In truth,

than deplete

can be

frequently find stress to be invigorating, and rather

my

inner resources,

a destructive beast,

the right regimen.

the

mind and

What

brain.

it

energizes me. While

have found that

especially concerns

While most people

it

know

it

can be tamed, given

me

is

how

stress affects

are familiar with

what

does to the cardiovascular and digestive systems, especially

stress

its

role

3 7


BRAIN FITNESS

138

in heart

my

conditions and stomach ailments,

If

drive

it

focus on

and mental health.

intellectual, emotional,

sports car:

right,

it's

fast

and

fun.

influence on

its

Stress for
not,

If

it

me

like a

is

can be scary,

even deadly.
Let
a

me

take

you

to an international bodybuilding competition

Mr. Universe Championship that was held

look

Spain

in

for a rarefied

both the harmful and the productive power of

at

stress.

world-class sports competition, especially one where the standard of

excellence depends squarely on one's body,

The

stressors.

a crucible for a host of

athletes, as well as officials like myself,

with demands on their professional

emotional

is

stability,

skills,

must cope

psychological smarts,

and physical stamina. While everyone has

a per-

sonal coping style, with personal and professional lives often in flux,

you may

find

it

useful to read about

The ballroom

at

new ways

of coping.

the Melia Castilla Hotel was a tense scene. Be-

neath a glittering chandelier dozens of muscled

swimsuit briefs were pacing, jogging
ters.

On

the bare raised stage were two

in official
suits. It

in place,

beam

men wearing

only

or talking in small clusscales operated

by men

blue blazers and scrutinized by grim-faced coaches in sweat

was weighing-in time

for the Mr. Universe

World Body

Build-

ing Championships and an exceedingly stressful time for the representatives from

The 70
1

more than

athletes

sixty nations as well as officials like myself.

were anxious about making

whether they would be chosen

ness

had

to

for the

do with professional

their

weight

random drug

pressures.

tests.

class

and

My edgi-

was attending the cham-

pionship as chairman of the International Medical Commission and

Medical and Doping Committee for the International Federation of

Body

Builders (IFBB).

testing, overseeing

My

chief responsibility

was the

everything from the random selection of

ticipants to testing protocols to disqualifying athletes

itive.

If

event's

anything went wrong

type of misunderstanding

it

was

sample

lost,

my reputation

different.

both participants and

test par-

who tested pos-

contamination, any
that could suffer.

International sporting events are high-stress occasions,

one was no

drug

and

this

For the next two days, stress would bombard

officials.

We

all

would

feel

the tension of psy-

BATTLING THE BRAIN BEASTS

139

chological pressures and physical demands. Bodybuilding

is

an es-

and

pecially stressful sport psychologically because an athlete's skills

achievements are
is

all

focused on his body.

The

bodybuilder's "sport"

become

the perfection of his physique, and so flaws or failures

in-

tensely personal. Self-image and self-confidence are tested to the

maximum. Bodybuilders never

live

get a break from their sport, for they

with the object of their striving every hour of every day.

sessive thinking, with

the

all

Competition, because

can

attract,

is

not

Ob-

uncommon.

generates excitement and anxiety, pre-

it

sents an athlete with both

ills it

good and bad

stress.

The

lack of control

may feel about an event adds another layer of psychologistress. The outcome resulting from years of training and personal

athletes
cal

sacrifice

is

in

the hands of judges, the sanctioning organization, and

sponsors.

competing requires

Physically,

on

body

his

Many

feel

micromanaging

person to make severe demands

his diet, sleep,

and training regimen.

they must finely hone their metabolism, which can strain

normal body chemistry. And,

as

you

chemistry

will read, personal

drives a person's response to stress.

A person's
this

environment can also intensify anxiety. The athletes

their surroundings
first

come from around

competition had

was

familiar to them,

the world. Very

and

for

many,

of

little

was

this

at

their

big-time, foreign competition.

While
cruited

by

had attended numerous such events, ever since

Weider

Dr. Ben

stretched by a job where

for the IFBB years before,

was always on

call.

is

It's

a state of

had

and

self-denial. Also,

re-

to be

many things and rather difficult to explain.

qualities are sacrifice

combined with

was

My workday would be-

gin before sunrise and extend long into the evening, and

Mental toughness

would be

most importantly,

Its

it is

a perfectly disciplined will that refuses to give

in.

character
you could
Coach Vince Lombardi, Green Bay Packers

mind

call

it

in action.

BRAIN FITNESS

40

THE MOST STRESSFUL OCCUPATIONS

Experts say that people working in these occupations are most

prone to stress-related

more

stressful,

illness.

While other occupations may be

they involve a higher level of control,

case of a corporate

CEO

which reduces the

as in the

effects of stress.

Construction worker
Secretary

Laboratory technician

Waiter or waitress

Machine operator
Farmworker

House

painter

Midlevel manager
Foreman/supervisor

always available to attend meetings, make decisions, or resolve

dis-

agreements.

A
It's

is

BEAST WITH TWO HEADS

impossible to be alive and not

the rare person

know what

whose experience with

encounters or situations, most of us

stress feels like.

stress

know

it

is

While

it

limited to occasional

as a beast

always lurking

nearby. Although stress usually causes discomfort and can undermine

a person's physical
side. Stress

and psychological health,

can be harnessed to

fuel success

Although many people regard

managed,

this

is

it

it

also has a beneficial

and achievement.

as a sensation to

be eliminated or

true only part of the time. Stress can be a pleasant

experience, one to be savored. Stress researchers are well aware of

its

appeal.

Hans

Selye, the Austrian physiologist

the concept and study of

stress,

who

popularized

distinguished between two types:

BATTLING THE BRAIN BEASTS

141

DAMAGE STRESS CAN DO TO A BODY

Cause mineral depletion. The

duce

a 33 percent

Magnesium

blood.

drop
is

stress of extra

work can pro-

mineral content (magnesium)

in

necessary to maintain blood

Increase physical craving for carbohydrates

more neuropeptide

pH

in

the

balance.

by releasing

an amino acid peptide that helps regulate

Y,

feeding behavior.

Burn the "youth" hormone

which

detrimental

is

DHEA. High

over time,

Cortisol levels,

accompanied by low

are

DHEA.
Compromise the blood-brain

barrier.

Researchers con-

cerned about protecting soldiers from the effects of chemical

warfare have found that stress

have shown that physical

rats

susceptible to

distress

the blood-brain

which protects the brain from toxic molecules. Studies

barrier,

with

may compromise

and

stress

makes the brain more

damaging chemicals.

eustress.

(An early study on hormones led Selye to ap-

ply the label "stress" to a general area of medical investigation, bor-

rowing the word from physics, where

between

a force

his English

"I

been

and resistance to

it.

it

refers to the interaction

Selye later confessed that had

better,

he would have called the concept

HOW

TO NOT FALL APART

think people get older

when they

are not challenged.

have to be challenged, you have to have what

Without some
get

all

positive stress,

the stresses taken

ing the

boob

tube,

off,

that's

you

strain.)

we

call eustress.

literally fall apart.

and you're

When you

sitting in a chair

when problems

You

develop."

watch-

Ron

Lawrence, M.D., Ph.D., founder of the American Medical Athletic

Association

BRAIN FITNESS

42

ALARM REACTION

Shock Phase

Counter Shock Phase

2.

STAGE RESISTANCE

V
o

STAGE OF EXHAUSTION
I

ORGAN

FAILURE, DISEASE,

DEATH

General Adaptation Syndrome

Adapted from Stopping

Eustress

damage

(eu

means "good"

a person's health.

someone and

the Clock (1996)

Greek)

in

is

pleasant stress that doesn't

the feeling of being captivated by

It's

falling in love, playing a flawless

game

of tennis, re-

ceiving an award for a professional achievement, listening to your

child play in a music recital,
is all

stress at

its

and even reading an exciting book. This

best.

WHAT STRESS DOES TO THE BODY

Many

people confuse

makes me look

To

define

as "the nonspecific (that

the body, be

word

soma,

it

with

its

symptoms.

it,

is,

defer to

common)

Hans

who

described

any demand upon

mental or somatic." "Somatic" comes from the Latin

acts to forces either

it,

training

than a purely psy-

Selye,

result of

meaning "body." Put another way,

from outside

My medical

at stress as a physiological rather

chological event.
it

stress

from within

it,

like a

it's

how

the

body

re-

thought or emotion, or

like a physical threat.

So what does your body do? As soon

as the brain realizes that a de-


BATTLING THE BRAIN BEASTS
mand

being made on the body,

is

more hormones

it

143

pump

signals various glands to

The

to deal with the situation.

signal goes to the di-

The

rector of the endocrine system, the pituitary gland.

pituitary

gland releases three hormones: vasopressin, which raises blood pres-

and two

sure,

ACTH

hormones,

stress

(adrenocorticotropic hor-

TTH (thyrotropic hormone). The stress hormones go to

The ACTH spurs on the adrenal cortex and the TTH gooses

mone) and
work:

the thyroid.

metabolism
sources

The

thyroid gland, which

is

in

the throat, regulates your

how quickly you burn up oxygen and other energy

with the hormone thyroxine. Farther

pump

kidneys, the adrenals

and noradrenaline

south,

on top of your

out two more hormones

(also called

adrenaline

epinephrine and norepinephrine).

Adrenaline provides the energy to help the body respond.

duces more red and white blood

blood sugar

increases

tion,-

pressure so that the heart

oxygen to muscles and

system.

You

start to

Meanwhile, the
adrenals,
stress

namely

cells to fight

level

pumps

tissues,

to

feed

ACTH

faster to deliver

sounds

infec-

blood

and stimulates the central nervous

has stirred up other hormones from the

is

which

are

as corti-

kind of glucocorticoid that our body can

familiar, there's a reason.

is

"hydrocortisone.")

While you

don't exactly

hormones, you know the sensations

causes

it

excitement, panic, or variations on these feelings. In flight or

fight stress response,

you can run away.

skin surfaces,
stricted
feel

pro-

more blood and

a type of corticoid called glucocorticoids,

feel this waterfall of

so

elevates

cells,-

convert into Cortisol. (Another term for Cortisol

fear,

any incoming

hormones. Sometimes, glucocorticoids are referred to

this

It

breathe faster and your muscles tense.

costeroids. Cortisone

If

re-

which

blood
It
is

is

shunted from the stomach to the legs

goes to deep muscle for

why you

"flight,"

sweat and get cold

fear.

away from

The con-

blood vessels cut down on circulation, which can make you

"cold

fear."

As the blood leaves your stomach, you may

seous or the classic "butterflies."

The quickened

creased blood to your muscles can

stress, also

known

body braces

make you

as the fight-or-flight feeling.

for action.

feel

nau-

heartbeat and in-

flush.

This

Every system

is

pure

in

your

BRAIN FITNESS

144

My

most vivid experience with

waterskiing
in water,

in

my

Jamaica.

was waiting to make

feet set into the skis,

me, Freeze: Water snake: For

out thinking,

or flight occurred while

fight

when

launched myself out of the

ten feet into the air and into the boat.

standing chest-deep

the motorboat driver yelled at

second,

a run,

It

was

a statue,

and then, with-

skis,

propelling myself almost

was

high jump from

stan that even an Olympian would have difficulty executing:

sure

could never do

Dr. Selye

dubbed

ten as not the

down when

resists

And

I'm

again without a huge shot of stress chemicals.

this first stage of stress the

bodys alarm

alarm reaction. Of-

and then calm

bells clang for a brief time

the threat diminishes, entering into the counter shock

phase. However,
It it

it

dead

if

the threat continues, the

hormones and energy sources

body depletes

body
on

stay

stores of vitamin C, vitamin E.

its

resists or adapts.

alert status as the

and B vitamins, and

demands more calcium, magnesium, phosphorus, and potassium. To

produce more hormones and antibodies, the body breaks down protein.

The

price the

body pays

and develops infections

Adapting to the
to the surging

as

it

is

costly.

The body

develops

it

shows the

a stress disease,

tries to adjust

namely:

the stomach and upper intestine

Peptic ulcers

High blood

Heart trouble

Nervous conditions

Premature aging of the brain and nervous system

the end. the

in

pressure

body

yells

Uncle: and becomes totally exhausted.

the exhaustion stage of stress, the glands shrink and

duction drops, the

blood pressure

The coup de

hormone

immune system produces fewer white blood

rises,

and the stomach churns out more

grace of the exhaustion stage

unrelenting flow of Cortisol

it

weight

effects of the constant pres-

pletes

loses

hormones, elevated blood pressure, and altered body

In
In

It

high

is

weapons weaken.

stress reaction

chemistry, but over time,

sure.

its

for resistance

of glucose, eats

lets

too

much

is

pro-

cells,

acid.

brain cell death.

The

calcium enter the brain, de-

up the antioxidants that

fight destructive free

BATTLING THE BRAIN BEASTS

and ultimately

radicals,

stroke, heart attack, or

As you

it

kidney or

one

rises,

may then

another

may be

result

damage, or

Certain

falls,

or

cease circulating.

that just the right mixture

dubbed

liver

is

cancer,

does to our brain

is

CHANGES

reaches optimal out-

Hormones do

balancing act so

provided for the event

what

at

hand. Selye

adaptation syndrome, giving

can do to our body.

stress

What

equally dramatic.

IN

PLASMA CONCENTRATIONS

IN

ADAPTIVE ANC STRESS -ASSOCIATED

CONDITIONS
Counterregulatory Hormones
Condition

Insulin

Glucagon Gi owth

Consumption

Epinephrine Cortisol

Hormone

or Activity

of.

NC
NC
NC

NC
NC
NC

T/NC

Glucose

Protein

Mixed meal

NC

NC
NC

Exercise

Fever

Starvation

Acute

hypoglycemia

Surgery/trauma

T/NC

Heart attack

Most other

T/NC

stress states

= increase,-

(rapid,brief)(slow,chronic)

-I = -

decrease,-

NC

in-

hormones counterbalance

when one

this entire process the general

us a precise description of

45

of these things.

all

from the following chart, hormone action also

will see

others,- as

The end

neurons.

feedback mechanisms.

cludes

put,

kills

= no consistent, lastin g change

Adap [ed from Hormones and

Aging (1995).

it

BRAIN FITNESS

46

OVERWORK

EFFECTS OF STRESS FROM

study of 248 automotive workers compared hours worked

during the week with mental function. Researchers from Boston

University School of Medicine found that increased overtime

was directly linked with poor performance on

and decision-making, and increased people's

sion, fatigue,

tests of attention

feelings of depres-

and confusion.

WHAT STRESS DOES

TO YOUR MIND AND BRAIN
The judges

at

the bodybuilding competition began reading out the

numbers of the

room

With each number, the

rippled with sighs of relief or bursts of nervous laughter. Vir-

tually

and

athletes to be drug-tested.

all

the competitors were uneasy, worrying about themselves

who had

their friends. Athletes

never even touched

a steroid

fretted about false positives, although highly unlikely, or having

consumed

The

banned substance unknowingly.

selected athletes were isolated in a special waiting area where

they were given bottled water.

were allowed into

sary.

The language

petitors

quickly

procedure or
ficials

lete

this area,

and

felt

No coaches,

only

friends, or other athletes

and

officials

barrier raised everyone's stress

became

frustrated

if

neces-

hormones:

Com-

interpreters,

they didn't understand

if

they were being misunderstood, and the other

struggled to ensure that no one was offended. Each

was escorted

to a

bathroom

stall

to

produce

of-

ath-

a urine sample.

On

top of the fear caused by being singled out and separated from

coaches and friends, the pressure on the athletes increased

as

they

were expected to urinate on command.

The

psychological impact of stress

is

no

less

powerful than the

physical onslaught. Stress churns up emotions, muddles thinking,

fogs concentration, and eats at

memory.

Just as

some people

are

BATTLING THE BRAIN BEASTS

physically energized

by

147

stress chemicals, others thrive

on the men-

pressure of stress.

tal

Stress clearly can influence

pecially affected.

people think, and

For memory, stress

story. Scientists believe that

mild

constant stress hurts

tense,

how

adrenaline, then crumbles

if

it.

the

is

memory

briefly

is

hormone bath

outset, stress helps strengthen explicit

is

es-

good-news, bad-news

stress helps

Memory

memory

but that

in-

sharpened by

continues. At the

memory, the memory

of pre-

memory. But over

cise facts or images, or what's called flashbulb

memory deteriorates under stress. Scientists say the cause of

memory loss lies in the hippocampus. Stress chemicals in this

time,

the

part of the brain disrupt long-term potentiation, the chemical chain

reaction that enables us to convert short-term

memories into some-

thing more lasting. Brain scans have confirmed this theory. Scans of

people

who

have suffered long periods of

stress

been abused and Vietnam veterans with post-traumatic

der

reveal that their

abilities

steps, learn quickly,

act decisively

stress disor-

hippocampus has shrunk.

The person who responds

formance and

who have

children

well to stress

enhanced. The

may

find his or her per-

ability to think

ahead many

concentrate calmly, apply sound judgment, and

may come

as naturally as breathing.

For some athletes, crowds, noise, and being the center of attention are
off the

enormously depleting, while other competitors seem to feed

chaos and cacophony. Trained

as

a world-class

Arnold Schwarzenegger has learned to adapt

ergy from large crowds to
people's simultaneous

all

facets of his

demands,

his ability to

life.

for instance

The

when

athlete,

draw en-

many

stress of
he's

managing

media interviews, stimulates instead of depletes him.

Outside the sports world, people

who can

demands and pressure made on them

ness."

adjust to

and feed

off the

are considered to have "hardi-

At the other end of the spectrum are people

tively to psychological stress and, as a result,

who

react nega-

develop related

illnesses,

such as an addiction, depression, or other psychiatric disorders.

In the late 1970s,

Suzanne Kobasa,

a researcher at the University

BRAIN FITN ESS

148

THE HARDY, STRESS-RESISTANT PERSONALITY

Commitment:

is

actively, enthusiastically involved in profes-

and personal

sional

life.

Control: can determine the direction and substance of one's

life.

Challenge: views change as positive and

is

about

flexible

making adjustments.

of Chicago, began a three-year study of executives at Illinois Bell

and how

their personalities influenced their reactions to stress.

She

followed more than 160 managers, monitoring their physical health

and the

men

level of stress in their lives. All the

and scored high on the

more on

this).

scale of stressful

life

lived stressful lives

events (see page 150 for

At the end of the study, Kobasa discovered that more

than half the executives lived under constant stress but never got
sick,

while the rest of those studied routinely

encing a

The

sick after experi-

stressful event.

difference between the

personalities

and

stressful events

attitudes.

The

executives

commitment,

hardy execs showed

who

easily

working and personal

positive

control,

in their

weathered

and challenge. The

strong commitment,- they

themselves and about their

as

two groups, she found, was

possessed a quality of "hardiness," which consisted of

three characteristics:

ments

fell

lives,

lives.

They

felt

good about

also felt in control of their

and they viewed change and

These

challenges.

concluded, determined whether

three

qualities,

manager would develop

readjust-

Kobasa
a stress-

related illness or not.

Ever since this groundbreaking study, numerous other scientists

have explored what makes some people more resistant than others
to stress.

Some

disagree with Kobasa's findings and point out the ob-

vious limitations in her study

the

men, the information on physical

target group

illness

was

was middle-class

self-reported,

and the

BATTLING THE BRAIN BEASTS

HOW MICHAEL JORDAN

FEEDS ON STRESS

Stress energizes the world's best basketball player.

dan has told observers that when the clock

two minutes, the

fans are roaring,

149

is

Michael Jor-

down

to the last

and he has to make

game-

winning shot, he hears nothing. His entire mind and body are
tuned to what

is

happening inside the

lines of the court.

He

blocks out everything and swishes through a three-pointer.

three qualities overlap. However,

Kobasa has

lots of

company

assertion that an individual's feeling of control over his

him better able

ness

makes

stress.

frequently translated into a state of peak performance.

is

that wonderful

feeling of

competence, power, and control

the middle of extreme stress that

Athletes often find the zone

people achieve

it

how

they discover

when,

in

a big deal,
audit,

the accountant

who

the lawyer

is

known

when they

in

are competing, but other

the process of pushing themselves,

The

salesperson

who

flawlessly

for a brief, shining

It

as "being in the zone.''

to harness feelings of anxiety

productive, satisfying action.

cases

her

the world of bodybuilding, as well as in other sports, hardi-

In

is

cope with

to

life

in

moment

deftly

and arousal into

who smoothly

closes

executes a complicated

remembers dozens

of relevant

or two, these people are in the

zone.

Hardiness, like finding the zone, depends on achieving a sense of

control.

And

actions.

While

this feeling of control alters

your perceptions and your

up your mind, being hardy or

stress revs

in

the zone

seems to put everything into slow motion so that you can focus and
concentrate better. You see relationships more clearly, whether the
distance between

you and

ble of numbers.

Your senses are heightened so that colors are

sharper, sounds are

sitive. It is as

if

more

a tennis ball

distinct,

or the significance of a jum-

and your sense of touch more sen-

the stress chemicals in your

body have moved from

BRAIN FITNESS

50

TAKE ACTION
Signs oj Stress

If

some

of these statements ring true to you,

you may

well be

suffering from major stress:

My
My

sore back

becoming

is

a regular

parents are always nagging

my

me

backache.

about something.

had

haven't had satisfying sex in months.

am

a fight

with

best friend and we're

still

not talking.

drinking three or more glasses of alcoholic beverage a

night.

never have time to eat a decent lunch.

My

favorite jeans are too tight.

can't sleep at night

The

my

roof and gutters on

have

because of noisy neighbors.

a credit card bill that

house need
I

repair.

can't afford to pay.

My spouse wants to quit his/her job.

My spouse spending too much.
is

my

If

child gets sick, day care

My child
I

is

not doing well

becomes

in school.

keep hearing rumors of layoffs

It's

hard for

me

to

have

don't feel safe at

little

a crisis.

at

work.

work because the phone keeps

say over

my

home

priorities at

unless

all

my

ringing.

work.
doors and windows are

locked.

your racing heart and tense muscles to your

and the motor center of your

ears, eyes, fingertips,

brain.

Developing hardiness or finding the zone

chance. As you will find later

is

not a matter of

in this chapter, there are skills

you can

develop, attitudes you can cultivate, routines you can incorporate,

and

activities

you can

practice that are the raw material for the hardy

personality or the zoned-in athlete.

BATTLING THE BRAIN BEASTS

151

INDIVIDUAL STRESS SIGNS

When

Dr. Ben

Weider recruited me

dangers of athletes using banned drugs, Death

made

just

a big splash

subject. Dr.

Weider

and

felt

it

had become

was time

in the

sports medicine fellowship,

chemistry, this was the

and

time

first

and he asked

knowledge of medicine and drugs

me

to develop a

my medical

stud-

doctorate in androgen steroid

a
I

had

Locker Room,

bodybuilding federation

worldwide education and testing program. Despite

ies,

on the

recognized expert on the

for the

to seriously attack the drug problem,

my book

for the IFBB,

had been asked

to creating a

my

to apply

program

for

hun-

dreds of medical professionals and athletes. Since the IFBB did not

have any standing active medical committees, devising and imple-

menting

all

the protocols and procedures

relationships with

lish

Olympic

fell

to me.

had

to estab-

testing labs around the world,

design testing protocols, develop informational materials and docu-

ments, and institute a program to educate other medical profession-

on drug abuse and

als

For the

first

testing.

four years,

personally conducted the bulk of the

testing while creating a system so that each of the 164

tions

of the federation would be able

my work
and

do

lab testing facilities

and

member

testing.

initiating partnerships

na-

Much

of

with Olympic

around the world.

officials,

and the media, especially

tions with athletes from different cultures

sometimes

fragile.

move

to

as

at international

competi-

where national reputations

This Mr. Universe contest had drawn

from sixty countries and so put

had

own

procedures are continually scrutinized by participants, gov-

ernment

are

its

involved devising procedures for on-site testing protocols

strict quality control,

My

to

smoothly

my system

in

men

the spotlight. Each step

as a tango. Bodybuilders, like athletes in

know that they are often

We know our integrity is

other sports that require muscle or strength,

under

cloud of suspicion of drug abuse.

sometimes doubted, and so

we

insist that

be very rigorous and very public.

our drug-testing program

BRAIN FITNESS

52

Wherever

me

asked

went during the two days of the competition, people

about testing procedures,

more

tests of

scope.

substances.

know my

twitches in

my

Another sign
and

is

for future

were always under

micro-

stress signals well: Early signs are light

muscle

felt as if

and elsewhere. With persistent

and may not return

much more

and plans

face

petite disappears

sweat

test results,

stress,

my

ap-

for days. In a hot climate,

than usual, and dehydration and dry mouth set

bad

sleep,-

cannot seem to drop into

REM

in.

sleep,

wake up ragged and weary.

Some situations are stressful for virtually everyone. It is the rare

person who doesn't feel the chemistry of the adrenals when he or
she speaks before a large group, gets into a heated argument,
a

lie,

or enters a

new

social situation. Experts looking for

measure psychological
riences
are.

have compiled

stress

and assigned them values according to

Perhaps the best-known

and Richard Rahe

ing Scale but

Rahe

in

sand patients and looking

death of

as the Life

common expehow stressful they

of

at

which has

Events Scale. Holmes and

by monitoring about

what events

stressful life event,

a spouse,

to

1967 and called the Social Readjustment Rat-

known today

The most

ways

was devised by Thomas Holmes

list

identified forty-three events

illness.

lists

tells

and

in their lives

at

the top of the

as a traffic ticket,

thou-

preceded an

At the bottom

a value of 100.

nor violation of the law, such

five

is

is

list,

a mi-

which has an

point value.

Other items on the

list,

in

order of stress magnitude, include

di-

vorce, being jailed, personal injury or illness, getting fired, trouble

with in-laws, outstanding personal achievement, and

What
The

all

these events have in

common

researchers found that even

that involve

some type

Life Events Scale

ternative

of

change

is

a vacation.

the element of change.

happy or enjoyable experiences

are a source of stress. Since the

was devised, other researchers have developed

ways of measuring

stress.

al-

Richard Lazarus and his col-

leagues at the University of California at Berkeley strongly believe

that a person's perception of

what

than the situation would seem to

is

stressful

justify,

can be more powerful

and that major events over


BATTLING THE BRAIN BEASTS

153

HASSLES SCALE
These daily hassles

most frequently cited

are

as stressful

by peo-

according to the textbook Health Psychology, Second

pie,

by Linda Brannon and

1992).

The number

is

Jess Feist

Edition,

(Wadsworth Publishing Co.,

the percentage of people out of 100

1

who

checked the experience.

52.4%

Concerns about weight

Health of

family

Rising prices of

Home

member

48.1

common goods

43.7

maintenance

Too many

42.8

things to do

38.6

Misplacing or losing things

Yard work or outside

home maintenance

38.1

Property, investment, or taxes

37.6

Crime

37.1

Physical appearance

35.9

which we have

little

control do not seem to be as stressful as

minor situations that require us

So Lazarus and
Scales

38.1

17 daily

friends

life

to

make

some

a decision.

developed the

events, both positive

Hassles

and Uplifts

and negative, surround-

ing work, family, relationships, personal health, and chance occurrences.

a

How a

person reacts to ordinary hassles, especially, can offer

good barometer

perts argue over

for stress-related illnesses

whether

some found

that they

of the scale

is

The key

do

such

as depression. (Ex-

positive, uplifting events

in

women

but not

in

men

can feed

and

occurred,

intensity,

The

so this half

often disregarded.)

to the Hassles Scale

is

the rating. For each hassle that has

occurred within the past month, a person has to indicate

it

stress

how

which

how

often

severe the event was on a three-point scale, and

is

its

frequency multiplied by severity.

point of the Hassles Scale

is

that the experiences

must be not

BRAIN FITNESS

54

only vaguely unpleasant but also persistent, so that they create a

cious cycle.

The

hassle fuels the stress,

vi-

which makes even more

or-

dinary events also stressful. Pretty soon, the smallest annoyance

producing

Each of us has particular

and being

is

probably something

knows our personal

stress points

ies are resisting stress

stantly battling

While

else.

It's

is

every

now and

warning system

stressful to

me,

each of us

if

and can recognize when our bod-

or showing signs of exhaustion from con-

have

a friend

who

plays professional football

Although the conditions were

then and

my

colitis,

two

classic

treated, they flare

up

friend uses these flare-ups as an early

for stress. Oftentimes, his gut will

realizes that

loss of privacy

useful

years ago developed a duodenal ulcer and

stress disorders.

he

it.

vulnerabilities.

person for a couple of days

a public

your pivot point

who

is

major psychological and physiological reaction.

some unidentified

ache long before

stressful situation

bothering

is

him, and his sensitive stomach alerts him to a condition he needs

to address.

Dr. Herbert Benson, a pioneer in stress-fighting techniques

author of one of the most successful books on coping with

stress,

and
The

Relaxation Response, says that there are a variety of individual signs

that

warn of

serious, illness-threatening stress.

realms: physical, behavioral, emotional,

They

fall

into four

and cognitive.

Physical Symptoms

Headaches

Tight neck, shoulders

Indigestion

Racing heart

Stomachaches

Restlessness

Sweaty palms

Tiredness

Sleep difficulties

Ringing

Dizziness

Back pain

in ears

Behavioral Symptoms

Excess smoking

Grinding of teeth

Bossiness

Overuse of alcohol

at

night

BATTLING THE BRAIN BEASTS

Compulsive gum chewing

Compulsive eating

Attitude critical of others

Inability to get things

55

done

Emotional Symptoms

Overwhelming sense

Crying
Nervousness, anxiety

Boredom

pressure

no meaning

Anger

to

anything

Edginess

of

Loneliness
for

no reason

make

decisions

Unhappiness

ready to explode

Feeling powerless to change

Easily upset

things
Cognitive

Symptoms

Trouble thinking clearly

Inability to

Forgetfulness

Thoughts

Lack of creativity

Constant worry

Memory

Loss of sense of

loss

of running

away

humor

STRESS AND AGING

The age

of

The Men's Universe competition

from early twenties to

his fifties

who

late forties,

looks great and

participants ranged

with one athlete from Turkey

still

is

in

competitive. By striving to

maintain their muscles, middle-aged bodybuilders are slowing their

JAKE ("BODY BY JAKE") STEINFELD

THRIVES ON STRESS
I

have learned to thrive on

Rather,

stress

go the other way.

If

or going around

it,

avoiding

it

move on

to the next.

and not

there
I

is

let

it

beat

me down.

a challenge, rather

deal with

it,

go through

it,

than

and

BRAIN FITNESS

156

mental aging. The reason

them

active, causing

to lose muscle

around the shoulders and chest

bone

means

less

As

>.

age, they

mass (the

a result,

oxygen rushing

become

less

area to go

first

is

they lose strength and

and put on more body

density, exercise less,

in exercise

As people

clear.

is

fat.

This drop-off

and so thinking

to the brain,

starts to slow.
I

tivated

by repeated

cessful

is

constant
forties

success,

who

stay in the sport longer are

mo-

and one quality that makes them

suc-

have found that the athletes

their ability to deflect the corrosion that

comes with

This also seems to slow their aging. Athletes

stress.

in their

have an aura of relaxed self-confidence. Their muscles are

limber and supple.

They move through

seamlessly without any of the hurried

their routines

movements

smoothly and

that suggest anx-

iety.

Some

scientists

now

believe that the aging process

and may even be accelerated, by

that the ravages of aging

betes

osteoporosis,

stress.

It

may be no

propelled,

is

coincidence

heart disease, hypertension, cancer, dia-

weakened immune system, dementia

are also

the legacy of years of stress. Even the superficial signs of aging, like

wrinkles and loss of muscle strength, can be tied to

Decades

wear and

of

tear

from

stress

hormones

every organ of our bodies slowly breaks us down.

actions that stress puts in motion

minds react older than they

turely.

Here

are

The body

some ways

requires

(98.6) after being

are.

more time

warmed

Heart functions such

flushing through

The chemical

may well make

Too much stress

that stress wears us

to return to

stress.

re-

our bodies and

ages us prema-

down.

normal temperature

or chilled.

as heart rate,

blood pressure, and cardiac

muscle strength weaken so that physical exercise

is

more

diffi-

cult.

There

The

is

less

sprouting of

brain depletes

can make

it

more

new

brain cell branches.

oxygen and nutrients more

susceptible to strokes.

quickly,

which

BATTLING THE BRAIN BEASTS

Heart and blood vessels become

mones, so

it

takes a larger shot of

gency or fast-changing

The body

is

a large

hormones

to react to an emer-

situation.

in circulation

Moreover, oversecretion

life

and times of the

longer to do more damage.

may happen when

Pacific

salmon

is

not under

swim miles up freshwater

terfalls in

streams,

order to spawn. As they make their

stress.

example of what

a vivid

shot of stress hormones can do to a body. As you

these fish

hor-

less sensitive to stress

able to immediately halt production of stress

less

hormones, so they are

The

157

may know,

jumping dams and wa-

way upstream, they

velop peptic ulcers, their muscles shrink, their

de-

immune systems

collapse, they develop tumors,

and they generate abnormally high

levels of glucocorticoids. After

spawning, they

comes from

a burst of

hormones

Dr. Robert Sapolsky,

a

that floods

a neuroscientist at

die.

and

The deathblow

kills

the brain.

Stanford University and

leading stress researcher, firmly believes that stress hormones

speed up the aging process, and not

brain.
fect

He

just in the

body but

also in the

has found that glucocorticoids have a particularly nasty

on the hippocampus, the part of the brain

in

ef-

charge of learning

and memory.

One

by-product of the rush of hormones that comes with

and aging
that

is

a spurt of free radicals,

damage and

cals are
stress

kill

which

neurons and other

are renegade molecules

cells in the

body. Free radi-

produced by the chain of chemical reactions

hormones. Glucocorticoids, especially

scientists think that

set off

Cortisol,

more damage by interrupting the body's production

and some

stress

by the

can do even

of antibodies,

they actually destroy antibodies that

circulate in the blood.

As we know, some of us age more slowly and better than others.

For some people, the flow of our aging stress hormones

damaging. Sapolsky has

rats,

theory about

is

not as

this, too. In his studies

he has found that the animals that were petted soon

with

after birth

did not experience the same cascade of damaging hormones as those

BRAIN FITNESS

158

were not touched. By petting the animals, the researchers

that

seemed

make them

to

This discovery

resistant to the biological actions of stress.

may well

we

help us adults. While

clock to ask for a more nurturing childhood,

psychology and mental wellness can have

how

our brain copes with

The

we may

it

does suggest that

powerful influence on

stress.

between

side of the connection

flip

back the

can't turn

stress

and aging

dramatically slow the aging process by moderating

respond to

hormones

stressful forces

and learning

to

is

that

how we

check spurts of the

stress

that age us.

TAMING THE BEAST

During the competition,

woke

early to get in a

workout

My goal on these walks

a fast-

clip

walk

my

heart rate to 140-160 beats a minute for at least forty minutes,-

if

am

before the day's events.

feeling stressed-out,

Another element of
an anaerobic

activity,

circulation

weights

is

gym

version

is

flow, the anaerobic action of

matter where

travel,

in

As

working with

can always find a couple of

This helps

me

to

still

like big,

thick rubber bands.

available, the surgical tubing or

do speed training and resistance

maintain lean muscle mass, which normally

on an extended, overseas, high-stress

flex various

me a compact
An even smaller

also carry with

powerbands, which look

lose

the form of rubber surgical tubing.

weight machines are not

would

me

(While walking, an aerobic exercise, stimulates

powerbands enable me

cross-training,

not as cardiovascular and focuses more on muscle devel-

exercise

training.

is

on autopilot and concentrate on the

two- to five-pound hand weights.

When

exercise

such as working with weights, that allows

and oxygen

No

opment.)

stress.

to raise

walk to ninety minutes.

my stress-reduction

to put the physical activity

mental side of

my

stretch

is

muscle groups,

ging problems and play what

call

let

trip.

my mind wander

into nag-

the retrospect/prospect game.

BATTLING THE BRAIN BEASTS

event or situation that caused

recall a past

how

the feelings, then reflect on

ety today.

Next turn
I

that

a lifetime occupation.

is

perfect as

we grow

older.

chronic stress than acute

stress.

which

by

are often triggered

sipate in a short time, are

We

and put

into per-

it

This

is

not a one-

learning to play bridge, but a continuing education

skill like

we

no anxi-

that great load produces

too, will fade.

it,

Learning to tame stress

time

great stress and relive

to a current source of stress

and know that

spective,

me

159

need to constantly

am much more concerned with

believe that quick bursts of stress,

external, uncontrollable events

much

and

harmful than persistent

less

battle the stress that eats at us for

months, flooding our brains with high

levels of corrosive

dis-

stress.

weeks and
hormones.

Coping Techniques

There

are a variety of

another,

weapons

for

taming

this beast.

At one time or

use most of them: exercise, diet and nutritional supple-

ments, vitamins and herbs, social support, and what

body

activities

and cognitive

martial arts,
alone.

An

meditation, breathing

exercise

healthful food,

exercises.

program

is

if

your diet

and meditation without relaxation

To manage and harness your body's and

stress,

you need

every sign of

whole-

of these, however, works

sible.

a full-court press

call

exercises, muscle relaxation,

None

useless

is

loaded with un-

is

virtually impos-

brain's reaction to

to apply an all-around assault

on

stress.

txerase

You may be

surprised to learn that doctors disagree

on whether

physical exercise can reduce the harmful effects of stress. Ever since

boom in the 1980s, exercise has been

modern cure-all, and many people have assumed that

joggers launched the fitness

hailed as a

BRAIN FITNESS

60

JUST A LITTLE BIT WILL DO YOU

You

don't have to

go overboard

to reap the benefits of exercise.

study involving more than 13,000 people (10,200

3,100

women) compared

sities.

The

people,

the effects of different exercise inten-

good

in

were grouped into one of

health,

from sedentary to mildly active on up to

five categories,

tensely active,

all

and followed

compared mortality

health)

Cooper Aerobics

rates (the ultimate

and found the biggest difference

in

in-

At the end of the

for eight years.

eight-year study, the researchers at the

tute in Dallas

men and

Insti-

measure of

longevity between

the least active people and the next level up, the moderately active.

These

in

the next level, the very active, did not

moderately

nificant longevity over the

had the highest mortality

who

exercised the most.

Among

in exercise

walking

did not see any benefits

have been

stress are best battled

tivity

may

exercisers.

The

beyond

just

this level of exercise.

one of

its

for

by

targets.

It

turns out that only

and that only certain types of

exercise.

many people

will

be finding that moderate ac-

well be a better stress buster than extreme exercise. Put

stress bet-

than running a marathon, and forty minutes of stretching and

floor exercises
folks, this

is

probably better than speed walking. For ordinary

means you do not have

prime shape to use exercise to lower

A number
a

differ-

Notably, the researchers

a day.

another way, brisk walking for an hour probably reduces

ter

women
women

men, the couch potatoes had

certain types of exercise lower stress,

The good news

sig-

ranged from no exercise (sedentary) to thirty to

sixty minutes of brisk

stress illnesses

Sedentary

4.6 times higher than

more deaths than the vigorous

3.9 times

ence

levels

active.

show

person's

straining.

of studies

mood and

show

that

to be a seasoned athlete or in
stress.

moderate exercise can influence

feelings of stress

more than sweating and

four-month study by University of Massachusetts

sci-

BATTLING THE BRAIN BEASTS

161

including Relaxation Response author Herbert Benson, of 135

entists,

middle-aged people compared the benefits of moderate-intensity

walking, low-intensity walking, and low-intensity walking with

chi-type relaxation exercises. For the

ner for easing tension, depression,

walking plus

tai chi.

women,

tai

the hands-down win-

and anger was the low-intensity

have come up with simi-

Scientists elsewhere

lar results.

At

Wonkwang

University School of Medicine

searchers looked at a group of

men

The

at

mone

levels declined.

the men's workouts and

at various points in

Moderate exercise successfully combats

do

it

does not set off

ACTH.

stress

because of what

and

tal

time-out from the worries and pressures that cause

quiets

is

eases stress, say experts, because

It

calming distraction, the mind slows

and our whole system ceases

Here

are

some

it

stream of stress hormones like Corti-

sol

exercise

researchers

the midpoint of the training and afterward that stress hor-

found

doesn't

re-

learning the martial art of

qigong, which revolves around breathing exercises.

took blood samples

Korea,

in

its

stressful

it

creates a
stress.

down and

men-

When

the

body

churning.

guidelines for moderate exercise,

which

define as

a brisk activity for forty minutes, three to five times a week.

Do

a repetitive, relaxing activity like riding a stationary bicycle,

walking, or

swimming easy

laps.

Find an activity that requires enough concentration or distraction so that stressful thoughts are forgotten, like a crossword

puzzle or videogame.

Alternate or

combine the two types of physical

and anaerobic, to avoid boredom and increase

exercises,

which use

oxygen over
cycling,

large muscle groups

and

activity,

benefits.

aerobic

Aerobic

a strong stream of

a steady period of time, are running, walking, bi-

and swimming. Anaerobic

exercises,

which use

fast

muscles for quick bursts of energy, are working with weights

and

sprinting.

bine the two.

Many

activities, like

team sports or

tennis,

com-

BRAIN FITNESS

162

For any type of exercise to be an effective buffer against

has to be a constant in your

go on

life.

This

is

it

not like a crash diet that you

few weeks or months and, having

for a

stress,

hit a target weight,

abandon. Even moderate exercise needs to be constant. Researchers

who have
that

it

ments

plotted the benefits of physical activity have discovered

takes ten

mood and

in

results like

improve-

milder reaction to normal stressors.

you're the kind of person who, like me, enjoys vigorous exer-

If

cise,

you

still

can reap stress-lowering benefits. For certain types of

stress, a long,

me

weeks or more before they see

sweaty workout

explain why.

is

just

what the doctor ordered. Let

big source of stress for

weight and self-image. They're always on

whether clothes

will

Whether

they are

in fact

fit,

many people
a

diet,

and think of themselves

is

They

irrelevant.

is

their

worry about

as overweight.

feel this

way and

every time they pass a mirror or think about trying on a bathing

or what they'll eat for dinner, their stress hormones
people, vigorous, pound-shedding exercise

demanding workout can

tration,
ball

stress

relieve stress because

for a
it

insist that

long run or pounding

the best

through aerobic conditioning,

exercise

is

like

way

a tennis

more oxygen.

to stress-proof your-

jogging

at least a

The theory behind

that endurance exercise teaches your

efficiently use

body

So, in times of stress,

this

couple of
school of

to take in

when

and

the heart

racing and the muscles are priming for action, the aerobically

conditioned person
for

a great stress reducer.

offers an outlet for an overflow of

miles three to five times a week.

starts

For these

hormones.

Some medical people

self is

suit

also siphon off the stress of anger, frus-

and aggression. Going

may

is

rise.

so

more

One

better equipped to

is

meet the sudden demand

air.

expert has found that intense exercise eases stress by im-

proving feelings of well-being. Dr. Steven Petruzzello

versity of Illinois at

at

the Uni-

Urbana-Champaign has been studying what

exercise does to people's anxiety levels for

many

years,

and has

pushing on the exercise equipment produces im-

found that

really

provement

in people's

moods.

In

one

study,

he compared people

BATTLING THE BRAIN BEASTS

who

did no exercise with people

people

who

who

did high-intensity cycling.

did moderate cycling with

He

tested the cyclists' anxi-

ety levels after exercising and found that those

hardest and

consumed the most oxygen not only

had stronger positive

The cherry on
cisers

163

who worked

the

anxiety but

felt less

feelings.

the sundae, so to speak, for lots of dedicated exer-

and athletes

is

the

endorphins, the brain's

side of stress reducing: generating beta-

flip

own

"feel

good" chemicals. These neuro-

peptides are the body's natural painkillers and energizers. (The

word

"endorphin" comes from "endogenous," meaning "produced within,"

and "morphine," although

this brain

chemical

more potent than morphine.) The body

about twenty minutes into
for

starts

is

two hundred times

producing endorphins

vigorous workout and spews them out

hours afterward.

Unfortunately, endorphins are a bit unpredictable

cisers

cise

experience the rush, and sometimes

its

effect

not

is

one

for the

body and one

limited. Exer-

for the brain

that the blood-brain barrier prevents mingling. So, high

els of

endorphins

may

exer-

we have two

physiologist Peter Farrell has suggested that

endorphin systems

all

act as a natural painkiller for the

and

blood

lev-

body but do

not necessarily seep into the brain and produce the famous euphoria. Still,

runners and extreme-sports fanatics

wax

poetic about the

endorphin high, and often push themselves to the outer

achieve

it.

One way

to incorporate high-intensity exercise with the stress re-

duction benefits from moderate activity

relaxation to your

workout

in

is

to

add

workout time. For instance,

the weight room,

spend ten to

my mind

few minutes of

after a strenuous

fifteen

pedaling a stationary bicycle. During this time,

and

limits to

minutes gently

my

muscles relax

calms down.

Regardless of whether you prefer moderate exercise or want to

throw yourself into intense workouts, you should do some type of

physical activity. There

is

little

disagreement

among

about regular physical exercise effectively diminishing

after study has

found that people

who

the experts
stress.

exercise regularly are

Study

more

re-

BRAIN FITNESS

64

TAKE ACTION
Do
Walking

is

constant

a lifetime of athletic

pertise

a Walking Workout

in

my workout

regime, threaded through

accomplishments including martial

and world strength records. Here's how

a regular part of

my life

arts ex-

make walking

and keep from losing motivation or

get-

ting bored.

once

Try to walk

Walk

Build up your walking routine, going

to

at least

a day.

your favorite music with

a sports headset.
faster, farther,

and more

frequently.

Keep

Set immediate and long-term walking goals.

Reward yourself with nonfood

Walk with

a friend.

Keep your

perspective. Don't

walking journal to record your progress.

walking or worry

if

you miss

Use your walking time

treats

when you

become

reach a goal.

obsessive about your

a day.

to mentally relax

and concentrate on

nonstressful thoughts.

They

sistant to the pressures of stress.

illnesses,

and when they do get

sick,

suffer far fewer stress-related

they bounce back

much more

quickly.

Diet and Nutrition

The competitive

bodybuilder's diet

complex carbohydrates,

protein,

and

is

bland and large

distilled water.

He

loads of

or she lives

on mountains of steamed vegetables, baked potatoes and yams,

steamed or broiled chicken and

fish,

hard-boiled eggs with the yolk

discarded, plain white rice, rice cakes, and bunches of fresh

fruit.

BATTLING THE BRAIN BEASTS

When

country hosts an event,

a foreign

athletes'

it

on

accommodate the

food preferences, but the offerings are not always an exact

match. So, worrying about whether they

stay

tries to

65

have the right foods to

will

their training diet, at least until their event

major source of
Fortunately,

stress for athletes at

is

over, creates a

an international competition.

most of them consume foods that help them ward

off

the fallout from stress.

I,

too, closely

demands on me
cells alert

and

drates to the
tra

amino

repair cell
letries

watch what
are

eat during events like this,

more mental than

clicking,

acids

get from

some

damage brought on by
a

physical.

and

eat lots of protein

complex sugars found

bag contains

plements.

in fruits

and

where the

To keep my
limit

my

brain

carbohy-

fruit juices.

The

ex-

proteins and supplements help

stress.

also

make

sure that

my toi-

healthy supply of antistress vitamins and sup-

Keep reading

to learn

what these

are.

Your eating habits can help on two fronts when battling

stress:

TAKE ACTION
Low-Stress Foods

When you

are

under

a lot of stress, or are

stressful time, eat carefully.

and that do not create

Choose foods

demands

that are easy to digest

buildup of toxic residues your body will

have to wash out. You want your system

tra

about to enter

that stress puts on

it.

free to

Here

are

handle the ex-

my

favorite low-

stress foods.

Almonds

Chicken

Mushrooms

Raisins

Apples

(skinless

Onions

Salmon

Bananas

white meat,

Oranges

String beans

Cabbage

broiled)

Pears

Tomatoes

Cantaloupe

Figs

Pineapple

Turkey

Carrots

Grapefruit

Plums

Grapes

Potatoes

BRAIN FITNESS

166

They can make you more

toms of

stress,

and they can

you the

also give

demands put on your body and

cial

you from symp-

stress resistant, protecting

equipped to harness and use

stress to

meet the spe-

fuel to

brain so that you're better

your advantage.

Food and drink can reduce your body's physiological

stress.

By watching what you consume, you can

reaction to

halt a stress re-

sponse and help your body recover more quickly. Furthermore, the
right diet can repair the

damage from

stress

hormones, particularly

restore glucose levels to normal,- nourish neurotransmitters,-

Cortisol,-

and protect against

When

free radicals.

emergency demands

you need an

are

made on your body and mind,

infusion of nutrients so that

you have the energy and

body gob-

strength to handle the situation. In times of stress, your

bles

up magnesium, vitamin C, vitamin

drates.

under

One

sol

reason you might crave sweets or starchy foods

stress, says Dr.

Foundation

and carbohy-

E, proteins,

in

Dharma Khalsa

when

of the Alzheimer's Prevention

Tucson and the author of

Brain Longevity,

that Corti-

is

prompts the release of the brain chemical neuropeptide

Y,

which

stimulates your hunger for carbs.

Stress also persuades the kidneys to conserve sodium, so

blood

levels rise.

This sodium draws water from

sodium

tissues, thus in-

creasing the volume of blood and so raising blood pressure. This

reaction

is

tension.

An

your

salt

called hypervolemia and,

if

obvious countermeasure to

chronic, can lead to hyperthis

chain reaction

is

to limit

intake during stressful times.

Researchers at the National Institute on Aging in Baltimore con-

ducted studies of what

salt

did to people under

stress.

During

two-

week period

of high stress, medical students took either salt tablets

or a placebo.

The

students

who

took the

salt

showed

pressure, leading the scientists to surmise that salt

work together on key hormones. Looking

recommend

that, in times of stress,

about 3,000

mg

Caffeine
at

Duke

day

may do

University

about

and

heaping teaspoon of
salt.

This time

blood

stress

at these results,

people limit their

the same thing as

who

a rise in

salt

may

doctors

intake to

salt.

it is

researchers

gave students either caffeine tablets equal

BATTLING THE BRAIN BEASTS

to

two cups of coffee or

much

as the

story.

The

four times

and then gave them

a placebo,

While the blood pressure

test.

of the coffee group

more than the placebo

you drink one cup

is

of the very nutrients

extremely

way

of coping with stress.

ing,

When

consuming or the food

the pressure

limit,

kind of self-medication

itself

makes

stressful. Skip-

Some people

worrying about gaining weight, and more

is

person

deprives

hits,

they hit the

stress,

overeat-

Eating as a

stress.

use eating

either the act of

feel better.

But taken to

self-medication can readily slip into addiction and

abuse. In times of stress,

you need

to

does

stress.

This can create an unpleasant cycle of

coping mechanism

fully,

stress:

it

five.

vital nutrients

combat

to

note of caution about eating and

refrigerator.

its

you need

noted that

day or

ping meals and drastically cutting back on

as a

as

students. In concluding that caf-

have also found that crash dieting

jumped twice

hormones increased

coffee group found that their stress

so regardless of whether

you

a pressured

noncoffee group, the adrenaline levels really told the

feine clearly magnifies stress, the researchers also

167

manage your

diet

more

self-

care-

not relax your normal good eating habits.

Magnesium This

essential mineral helps

your body metabolize

carbohydrates and fuels the efficient functioning of nerves and muscles.

People whose diets do not contain enough magnesium are sus-

and high blood

ceptible to heart attack, stroke,

well as poor diet
in

the

is

why

body

is

an

to release

enemy

of magnesium. Stress stimulates cells

magnesium, which

professionals in nutrition often

plements for patients

who

pressure. Stress as

then lost

in urine.

This

recommend magnesium

sup-

is

are nervous, irritable, anxious, or de-

pressed. Researchers in France found that

when combined with vitamin

B6

it

protects even better

Daily dose, depending on body weight,

is

250-500 mg. Overdose

side effect: diarrhea.

Vitamin

In times of

chronic

stress,

will

can keep the

much

cortisone,

weaken your immune system. The best source

of vitamin

adrenal glands from swelling and spewing out too

which

vitamin

A is beta-carotene,

which

is

found

in carrots, squash,

sweet potatoes,

BRAIN FITNESS

168

yams, cantaloupe, apricots, spinach, and

if

you
As

stick

with colorful foods,

like

orange, red, or yellow.)

supplement, the optimal daily dose

(You can't go wrong

citrus.

5,000 IU. In high

is

one study looked women who consumed 10,000 IU

day vitamin A can be harmful,
pregnant women.
doses

at

particularly for

Consult your doctor before starting any new drug or vitamin

men, especially

you

if

Vitamin

Vitamin

duction and so

liver.

body

helps your

a natural tranquilizer.

is

attacking

dant,

pregnant. Toxic side effects include

are

headaches and an enlarged

the

radicals

free

Some

cut stress

the

are

toxic

free radicals

is

what makes

tough on

body. Free radicals damage blood vessels,

RNA; weaken

the

scientists believe that

immune

chemical

producing more

stress.

stress so

pro-

also a powerful antioxi-

It is

that

hormone

by-product of

regi-

damaging, because they are so

DNA, and

system,- eat at neurotransmitters,-

and

speed up physical aging.

The optimal

daily dose

is

,500 mg, which should not be taken at

one time, but parceled out three or four times

body cannot metabolize more than 500 mg

from too much vitamin

effects

Vitamin E Vitamin E

is

are gas

at a time. Possible side

and diarrhea.

another antioxidant that protects against

the invasion of free radicals, boosts the

immune

the oxidation of bad cholesterol, which can

system, and blocks

damage

sources of vitamin E include leafy green vegetables,

grains, seed oils, nuts,

As
E

levels

if

too

cause

meaning your body

much

is

cells.
liver,

Food
whole

and wheat germ.

supplement, the optimal daily dose

fat soluble,

is

day

because the

a day,

stores

400-800 IU. Vitamin

is
it,

so

taken. Extremely high doses

fatigue, nausea, headaches, raised

it

can reach toxic

over 800 IU per

blood pressure, and

prolonged clotting time.

B Vitamins When you

of vitamin B. Because

body

fat

but

is

it is

are

under

stress,

a water-soluble vitamin,

it is

lot

not stored

in

flushed through the system. As a result, you can

quickly develop a deficiency during

helps

your body chews up a

you metabolize

glucose,

stress.

Vitamin B 1; thiamine,

which provides needed energy. Opti-

BATTLING THE BRAIN BEASTS

mal daily dose: 50-100 mg. Vitamin B 2 riboflavin,
,

169

is

also an

energy

producer and helps your adrenal glands produce antistress hor-

mones. Optimal daily dose: 2 mg. Vitamin B 5 also nourishes your

them from becoming enlarged and

adrenal glands and helps prevent

unable to produce stress-fighting hormones. Optimal daily dose:

100-200 mg. Vitamin B 6 pyridoxine, keeps your nervous system

,

strong and resistant to

stress.

Optimal daily dose: 100 mg.

Amino Acid Supplements

sumes amino acids (long

In times of stress,

your body con-

While you

strings of protein molecules).

manufacture some amino acids, there are some you can get only

through foods or supplements, and these are known

amino
cope

When

acids.

you're stressed,

as essential

amino acids help the body

they beef up the immune system, provide energy

and nerves, and convert amines

into neurotransmitters.

to muscles

The amino

acids that stress especially gobbles are lysine, tyrosine,

and the

branched-chain amino acids leucine, isoleucine, and valine. While

you can beef up your amino

acids

by eating

proteins,

ing an amino acid supplement once a day

more

is

find that takefficient

and

equally effective. Supplements are available at health food stores

and some
stress,-

are specifically designed to

meet the

special needs of

follow their dosage recommendations.

Ginseng: The Root of Stress Protection Over the centuries,

the herbal root ginseng has been credited with such miraculous

powers
tients

as

enhancing sexual performance and reviving comatose pa-

on the brink of death.

reputation

is

anecdotal, so

the globe agree on

seng belongs to

which means

just

its

Much

of the evidence for

prefer to use

potency

as

it

for

its

wondrous

what experts around

an antistress tonic. In

fact, gin-

category of medical substances called adaptogens,

what

it

sounds

like

it

helps your

body adapt

to

various kinds of stress.

Ginseng,

like

any other

plant,

grows

in

many

varieties.

The most

widely used are Asian ginseng and American ginseng, which are

sometimes labeled with their Latin name, Panax. (What

Siberian ginseng belongs to the
it is

not

a true

ginseng,

it

same botanical

does help reduce

family,

stress.)

is

called

and although

Researchers be-

BRAIN FITN ESS

170

Panax ginseng responsible

lieve that the ingredient in

properties

chemical called

is

that ginseng has a

pronounced

for

its

tonic

gensenoside. Studies have shown

effect

on the adrenal glands, and pos-

sibly the other glands involved in the stress reaction, the hypothal-

amus and

pituitary.

Ginseng appears to help the adrenals pump out

more hormones when under

in

times of extended

once the

to

show

periods

And

results.

when

headache.
it

stress
It

usually takes at least a couple of

piling

is

stressful time. Paul Bergner,

recommends

not like swallowing an aspirin

is

should not be taken

the stress

glands' return to normal

ended.

stress reaction has

when you have

smooth out hormone production

and quicken the

stress,-

Taking ginseng to fight

stress,-

the time, but for brief

all

up or when you

an herbalist

weeks

who

are entering a

has studied ginseng,

that people begin taking ginseng about three

weeks

before an expected onslaught.

Chinese herbalists also say that

stress

lifestyles.

not relieve symptoms of

Ginseng

is

On

the other hand, ginseng readily defeats

fa-

and insomnia.

tigue, anxiety,

have very

may

depression and headaches, which can arise from un-

like

healthy

it

commercially available

little

in

many

of the tonic root in them. As

forms,

you

the extracts, teas, capsules, raw roots, tablets,

some

of

which

are sorting through

and powders, look

for

an indication on Chinese or American products that the ingredients

include gensenoside.

Take ginseng on an empty stomach and preferably with

drink that

is

easy to digest, such as

for Asian ginseng

Stop taking

it if

nal bloating, or

cold

is

in

tea.

food or

The dosage range

1-6 grams,- for American ginseng, 3-9 grams.

your blood pressure

if

an herb

rises,

you experience abdomi-

you overheat (with the Asian version) or become

(a possible side effect

from the American version).

BATTLING THE BRAIN BEASTS

ANTI-STRESS SUPPLEMENTS
Magnesium (250-500

Phosphatidylcholine

95%

(3-9 g/day)

mg/day)

Calcium (500-1,000

Phosphatidylserine

(300 mg/day)

mg/day)
Selenium (100 meg/day)

Amino

acids, especially:

Zinc (30 mg/day)

Lysine

Copper

Tyrosine

mg/day)

(2

Manganese

(2

mg/day)

Vitamin

(5,000 IU/day)

Vitamin

(500

mg

Glutamine
Leucine
Isoleucine

Valine

times/day)

Vitamin E (400-800

L-taurine

(Dose

IU/day)

Vitamin B complex

B/thiamine (50-100
mg/day)

will

vary with formu-

lation, follow
turer's

manufac-

or physician's

recommendations.)

B 2 /riboflavin (50-100

mg/day)

Ginseng
Asian (1-6 g/day)

B 3 /niacin (50-100

American (3-6 g/day)

Ginkgo biloba (30-60

mg/day)
B 6 /pyridoxine (50-100

mg/day)

mg/day)
Aspirin (80

B n /cobalamin (50-100

mg/day or

as di-

rected by a physician)

mg/day)
Avoid:
Folic acid (800

meg/day)

Pantothenic acid

(100-500 mg/day)
Biotin (200

meg/day)

Choline (50-100 mg/day)

Inositol

(50-100 mg/day)

Coenzyme Ql 0(60-180
mg/day)

Salt

Refined carbohydrates
("sweets")

Alcohol
Caffeine

BRAIN FITNESS

172

Avoid:

Negative

Skipping meals

stress

Overeati ng

Sleep deprivation

Note: Always consult your personal physician before beginn mg

any nutritional or drug therapy program.

Relaxation and Breathing

Before each event at a bodybuilding competition,

Asian athletes prepare for competition.

like to

watch the

learn a lot from seeing

how

they integrate their meditation and breathing exercises into an

mosphere of controlled chaos. While other

athletes are literally

at-

and

mentally pumping themselves up with exercises and chatting with

friends, the

bodybuilders from Korea, Japan, and Southeast Asia are

frequently off to the side

by themselves. They seem

to

be watching

the action, but their eyes are focused inward. Often, they are sitting
ramrod-straight, their lower stomachs and shoulders gently rising

and

falling.

Perhaps the most effective

laxation. Relaxation,

which

is

ing in your easy chair with a

you

way

of handling stress

a little

more complicated than

good book or

anticipate stress, reduce the intensity of

and recover more quickly once the

Why

does relaxation work?

through

is

new

its

reclin-

video, can help

physiological effects,

situation has settled

One

big reason

is

down.

that relaxation

techniques are physical activities that trigger chemical actions

your body to counteract the chemistry of

fighting

fire

with

fire.

stress.

Put another way,

in
it's

Like stress, relaxation uses physiological re-

sponses to manipulate pivotal reactions

rate,

re-

namely, metabolism,

heart

blood pressure, breathing, and muscle tension.

For a long time, relaxation as treatment was considered a bit

fringy

the province

modern

of

New Age

science, in part led

Relaxation Response, has

by

changed

gurus and Eastern mystics. But

Dr. Herbert Benson

all

that.

and

his

book The

Recent research and

clinical

BATTLING THE BRAIN BEASTS

studies into the stress response

173

and relaxation techniques have doc-

umented the medical reasons behind the success

of various relax-

ation methods.

For instance,

compared

tralia

study by scientists at La Trove University

relaxation

methods

on

effects

domly assigned

one of four groups

to

ing, meditation, or neutral reading.

specific relaxation treatment

to

do either

Aus-

men and women

in ninety-six

their stress reactions. People

and measured the

in

tai chi,

were ran-

brisk walk-

Each group participated

and then was measured

in its

for Cortisol,

heart rate, blood pressure, and stress hormones. All the treatments

produced
stress

"significant" declines in Cortisol levels,

measurements,

produced the most

In

tai chi,

which

in Irvine

changes

for the other

considered moderate exercise,

significant reductions.

another study, researchers

Center

is

and

at

the University of California Medical

found that transcendental meditation (TM) induced

in pituitary

hormones. The

scientists

concluded that

TM may

produce relaxation by pumping up the neurotransmitters that produce

feelings similar to the
In learning

member
take

you

how

endorphin high experienced by runners.

to use relaxation to

that relaxation
there.

The

is

combat

stress,

it

helps to re-

an end and that a number of roads will

best relaxation techniques involve the

whole

body. Spot reduction doesn't work. You can't focus just on your head
or neck muscles
to

when confronted by

a tension

headache

you need

engage your whole body.

Common

techniques include yoga stretching, meditation, im-

agery, progressive muscle relaxation,

who

have compared the

gle technique

is

and deep breathing.

relative benefits of these

Scientists

found that

a sin-

not as effective as undertaking two or three meth-

ods within a single stress-reduction program.

Here's an overview of relaxation techniques and suggestions for

using them for stress reduction.

Yoga Stretching

Stretching exercises pull your

mind away from

troublesome thoughts and emotions, redirect your focus on simple

movements, and so give your body

physiological

symptoms

chance to recover from the

of stress, such as a racing heart or sweaty

BRAIN FITN ESS

74

palms.

use

chi

tai

movements, which combine proper

and head

deliberate arm, leg, torso,

breathing.

The

and head

bending toward knees and

don't strain

my

ment

The

movements

That way,

karate.

to calm, flowing

bining the power of

Meditation Find
least likely to

toes.

and

floor exercises that involve

stretching

is

soothing, not

dif-

muscles but gently elongate them.

ballistic, forceful

and Shotokan

twists,-

combine the gentle movements

also like to

more

and measured deep

exercises include stretching skyward, then dropping

at the waist,- torso

ficult.

exercises,-

slow

posture,-

water,

tai

of other Chinese

chi with the

gung

fu styles

can switch from bursts of move-

movement during

air,

of

and

a quiet place

a single session, like

com-

fire.

and

time of day

when you

are

be distracted by "must do" thoughts or other people.

Set aside fifteen to twenty minutes. Get into a comfortable position

and

try to relax

your muscles, particularly those

shoulders. Close your eyes

in

your neck and

and draw your concentration inward

to a

WORK THAT BRAIN

All relaxation techniques

You repeat

Repetition.

have

common

elements, namely:

a physical activity, image,

word, or

phrase throughout the exercise.

You suppress

and worries

as

your mind focuses on narrow and immediate sensations, such

as

Mental

focus.

daily thoughts

the mechanics of breathing and the feelings of particular muscle groups.

Mind-body

perspective. Each technique has separate

and physical elements that you

tal

practice, develop,

men-

and har-

monize with one another.

Discipline.

least a
side,

You

practice the technique virtually daily for at

couple of months.

some type

When

stress

symptoms begin

of relaxation technique

tine but not necessarily daily.

is still

to sub-

part of your rou-

BATTLING THE BRAIN BEASTS

single, simple thought.

muscle groups. Don't worry

lease individual

become

to repeat a

word or

phrase,

your breathing, or to methodically contract and

to think about

but

You may choose

175

observer of where

a passive

it

if

re-

your mind wanders,

goes. Let your emotions

wash through you, not grab you. Notice what makes you angry,
pleased, or worried,

and

let

Use your word or phrase

pass.

it

to dis-

lodge you from troubling thoughts or emotions and to center you as

a passive observer.

Cognitive Strategies "Cognitive

changing the way you automatically think

for

With thoughtful

effort,

iety, frustration,

anger, fear, passivity,

oculation Training, in which

and

fears, to

and

One way

you

based on

chological
skills for

do

to

term

in stressful situations.

this

stress

with

is

anx-

positive

with Stress

In-

learn to identify particular feelings

to apply relaxation

Psychological Skills Education

stress arises

a catch-all

and self-doubt

gradually expose yourself to

role-playing,

is

you can replace the emotions of

thinking and self-confidence.

is

strategies"

is

them through imagery or

skills.

a strategy for

people whose

from their personal performance, not external sources.

It

two-pronged approach: mastering physical and psy-

skills to

succeed

at a certain task,

and developing mental

applying them, including making any necessary behavioral

changes.
Goal-setting

is

another powerful strategy. While we're

all

familiar

with long-term goals, such as wanting to be promoted to vice-president or to lose twenty pounds,
are

much

setting

is

better for attacking stress.

Another

a plan for reaching

Imagery "Imagery"

is

suous, or captivating.

At

are

momentarily pleasant,

stressful

with panic and dread

and

And

your goal.

inspiring, sen-

moments, use imagery

negative or fearful thoughts. Instead of

that calm

characteristic of goal-

another word for concentrating your atten-

on mental images that

stress,

realistic goals

establishing short-term results that can be measured.

you must have

tion

more immediate and

filling

reassure. For instance,

to displace

becoming consumed by your

your mind, turn toward images

when

anticipating having to ex-

BRAIN FITNESS

176

why something went wrong,

your boss

plain to

arguments and anger and imagine

have

how you

about

a friendly discussion

a scenario in

then visualize

such as a bottle, and

a three-dimensional shape,

colored liquids.

Add

and add

as

many

details as

you

them around, make them

imagine yourself

as a star

imagine

and bring

performer

End

ten to your thoughtful words.

breaths, then

in

bodybuilders use to relax after

found that while the goal

tension.

groups

It

is

is

and work through

Most

PMR

within minutes, although

the

at

group of people.

you, and people

lis-

session with five deep

is

technique

strenuous workout, and

mind

and relaxing of

have

also loses

specific

its

muscle

practitioners begin with their feet

abdomen, upper

PMR

chest,

can relax the body

and

face.

first

learning the technique of con-

when

you

Lastly,

will

have to devote

day to the exercise. Once your body knows

tense and relax quickly,

it.

your scene, move

(PMR) PMR

and relaxing certain muscles, you

thirty minutes a

in

to the world.

calves, thighs, buttocks,

fingers, arms, shoulders, neck,

imagine

newcomers.

to relax the body, the

a systematic tensing

in a set order.

tracting

ruffles

this

open your eyes and return

Progressive Muscle Relaxation

this a

with different-

in a stressful situation

Nothing

You're cool, articulate, reasoned.

Do

Now

a scene in a peaceful place

with family members, speaking before

office,

fill it

can. Put people in

leave,

shape such

an object floating

a label to the bottle or

Next, create a larger canvas

such as red.

a different color.

it

you

find a quiet

this,

your eyes, and visualize

couple of times, each time making

of

can improve the situation.

a certain color,

it

which the two

To do

Successful imagery requires practice.

place, get comfortable, close
as a square,

push aside visions of

will

at least

how

to

be able to apply the technique to

stressful situations.

Breathing Everybody breathes, so what's so special about

serious athletes have

make

sive

for decades, breathing the right

measurable difference

and brain handle

letes

known

stress

from

in
all

performance and
directions.

Some

in

how

it?

way can

the

body

professional ath-

even believe that correct breathing can help them find that

zone

in

which

their

minds and bodies

As

elu-

effortlessly flow together.

BATTLING THE BRAIN BEASTS

When you

get into an argument, or in any other stressful situa-

your quickened heart

tion,

you breathe

177

faster

and

rate

pull air

and constricted blood vessels make

from the chest

in

shallow gulps. This

the sympathetic nervous system into activating the flight-or-

jolts

fight response.

And,

and

as hyperventilators

sufferers of panic reac-

gets worse,

and

can produce dizziness, light-headedness, and strong feelings of

fear.

tions

know, rapid shallow breathing feeds on

Breathing through the

mouth and

pulling air from the top of the

hormones. This

lungs also activates stress

not like to exercise. Panting

itself,

why many

is

shallow breathing

people do

definitely un-

is

pleasant.

A much
ing,

better

way

deep breathing, or

to breathe

is

technique called yoga breath-

nostril breathing.

You

inhale and exhale only

through the nose. This delivers more oxygen to the lower lobes of
the lungs and in turn better oxygenates the blood so

more energy

to the muscles

and

brain.

You draw

air

it

can deliver

down through

the heart of the solar plexus, diaphragm, stomach, and pelvic floor,
to the base of

your spine. As you exhale, focus your mind's eye on

point of light behind your eyes and place the tip of your tongue on
the acupuncture point at the top of the mouth's soft palate.

Deep breathing

quiets

stressful

parasympathetic nerves, which work

reactions
in just

by stimulating the

the opposite

way from

the sympathetic nerves. Parasympathetic nerves relax your muscles,

slow your cardiovascular system, and do not set off your adrenal
gland.

Deep breathing

is

ners, tennis players,

now used by many

professional athletes

even pro football players

fessionals to treat stress-related illnesses. In

Bartholomew's Hospital

in

and by medical

one

run-

pro-

case, doctors at St.

London taught deep-breathing

tech-

niques to twelve agoraphobia (fear of open spaces) patients. After

two training
posures to

sessions, the patients

fearful

situations

to

went through seven weekly

which they applied

their

ex-

new

breathing method. At the end of the study, and even six months
later,

the deep-breathers experienced a complete elimination of

panic attacks.

BRAIN FITN ESS

178

Learning deep breathing

Here

are

Lie

some

down

difficult

but does take practice.

tips.

flat,

put your hand on your diaphragm

rise

(just

below the

and breathe through your nose. Your hand

belly button),

gently

not

is

and

fall.

Notice the

feeling,

and how

it

will

differs

from

for

chest

chest breathing.

Time your
breathers

is

want to aim

respiration

The normal range

rate.

between eight and seventeen breaths

you

for a steady eight to ten breaths a minute.

As you exhale, contract your throat so that the

makes

a minute,-

a rattling

air

flowing out

noise or a "Darth Vader" sound. This empties

your lungs so that with your next breath, the

air will travel

lower to the abdomen.

Slowly integrate your deep breathing into your daily routine,

beginning with mildly

rush-hour driv-

Consciously breathe through your nose, keeping your

ing.

mouth

stressful situations, like

closed.

Practice deep breathing at least once a day. First thing in the

morning when you're

good

still

in

bed, and before going to sleep, are

times, because you're lying

down,

relaxed,

and more

aware of breathing sensations.

Be patient, even though "learning to breathe" sounds

snap. Professional athletes

them anywhere from

truly pulling air

who

week

use the technique say

to three

like a
it

took

months before they were

from their diaphragms.

MAKING STRESS WORK FOR YOU

The key

to

making

two types of
Acute
juice,

stress,

stress

work

for

you

is

distinguishing between the

and cultivating the one while defusing the

stress generates

other.

those shots of adrenaline that are like brain

while chronic stress eats away

at

your body and brain

cells.

As


BATTLING THE BRAIN BEASTS
you have

just read, short bursts of stress

ergy, but

prolonged baths of

down mentally but speed up

stress

179

can give you

fuel

and en-

chemicals not only slow you

the aging process.

Harnessing Acute Stress

Prepare yourself for the chemical rush by eating the right foods

and vitamins,

amino acid supplements. One

as well as

vorite meals during stressful times

salad

skinless

cooked

small handful of nuts,

a

huge

my

fa-

large grilled-chicken

white-meat chicken on

string beans,

followed by

is

of

bed of

lettuce, cold

sweet onion, mushrooms, tomatoes,

and an olive

fruit

oil

and vinegar dressing

salad for dessert (use orange juice for

"dressing").

Eliminate
salt

all

forms of caffeine from your

heavy

diet, as well as

and alcohol.

Take ginseng daily before and during periods of acute

reasonable starting dose

if

stress.

you're taking a liquid extract

is

,500

mg/day.

Learn deep-breathing techniques and apply them

stressful situations so that this invaluable

you

weapon

is

small,

in

ready

when

are hit with a large blast of stress.

Do a combined breathing/muscle
floor with

your lower legs on

relaxation exercise: Lie

a chair

and

a rolled

low under your neck. Close your eyes and do

on the

towel or

inhaling and exhaling very slowly. As your breathing allows

to relax, loosen

fortably back.

pil-

nostril breathing,

your neck muscles so that your head

is

you

com-

Take twenty-five deep breaths.

Harnessing Chronic Stress

Monitor physical indicators of elevated

sleeping, acid stomach,

stress, particularly

poor

poor concentration, and bouts of

irra-

tional anger or depression.

Review

critical

situations

in

your

life

from the retrospect/

BRAIN FITNESS

80

A BRIEF REFRESHER
While

severe,

prolonged

our thinking, mild transitory

us to respond better

our energy and jumbles

stress depletes

stress

and smarter

to

can be harnessed to enable

life's

daily challenges.

Each

of us needs to be aware of our personal stress triggers and to de-

velop a battery of ways to control

stress.

Here

are

some proven

ways.

Moderate exercise

Exercise.
five

times a week)

is

just as

(forty minutes a day, three to

good

as

heavy

exercise.

do

brisk

walking.

Diet and nutrition. Particular foods help ease the

stress.

These include

(e.g., string

fruits (e.g., apples,

effects of

bananas), vegetables

beans, carrots), poultry (white meat only), raisins,

almonds, and salmon. Useful vitamins and minerals include

magnesium, vitamin A, vitamin C, vitamin

amino acid supplements. Foods

and

B vitamins, and

E.

that aggravate stress include salt

caffeine.

Ginseng. This herbal root extract

beater for

many

is

very effective

stress

people.

Relaxation. This helps counteract stress chemicals. Activities

include meditation, yoga, stretching,

tai chi,

and progressive

muscle relaxation.
Breathing exercises. Deep-breathing techniques help tap
into chemicals that counteract stress chemicals.

Cognitive strategies. Learning new modes of thinking can

reduce

stress.

These include

Stress Inoculation Training

and im-

agery.

prospect perspective. Remember, this

which you compare

pletely

is

a type of reflection in

a past, stressful situation that has

blown over with

a current situation that

is

com-

bothering

you.
Incorporate regular exercise that

is

not necessarily physically

BATTLING THE BRAIN BEASTS

181

demanding, but that allows your mind and body to focus on

and so dissipate

repetitive action

residual stress. This

walking and light weights do for me.

least

once

day walk the

stairs of

If

is

you do nothing

what

else, at

your office building rather

than taking the elevator.

Every day, grab

This

minivacation away from

may be twenty minutes

mundane concerns.

of meditation, a brief flight into

imagery, or playing a computer

game

for a

few minutes.

HOW DO YOU DEAL WITH STRESS?

This quiz

tests

how you

react to the stress of daily living.

By mea-

you can

identify

suring your reactions to situations and people,

which kinds of
at

stress

you

find

most

difficult to handle.

The

you an idea of how your stress-coping

the end will give

scoring

skills af-

your general health and longevity.

fect

N=Never
R= Rarely
S=Sometimes

A=Always

2.

much

as possible)

-2

-1

+1

+2

-2

-1

+1

+2

-2

-1

+2

-2

-1

+2

challenges.

-2

-1

+2

creative outlet.

-2

-1

+2

-2

-1

+2

-2

-1

+2

-2

-1

+2

generally happy.

feel

spend time with and enjoy family

and
3.

(or as

friends.

feel in

and

control of

my

personal

life

career.

within

my

means.

4.

live

5.

set goals

6.

participate in a

7.

have and enjoy leisure time.

8.

express

9.

laugh

financial

and look

my

for

new

hobby or

feelings easily.

easily.

BRAIN FITNESS

182

10.

expect good things to happen.

-2

-1

get angry easily.

+2

-1

-2

critical of myself.

+2

-2

critical of others.

+2

-]

+2

-1

+2

-1

12.

3.

am
am

14.

often feel lonely, even around others.

15.

worry about things out of

\6.

regret sacrifices

my

control

have made.

TOTAL:

+2

+2

-2
-2

-2

-2

+_

Scoring-.

-32 to 11; You

are severely stressed

and need

relief

immedi

ately.

-10

to +6:

You

live

with

a lot of stress,

but

it's

not overwhelm

ing.

comes and goes

+ 7 to +18: Stress

in

your

life,-

it's

very

man

ageable.

+ 19 to +32: You're so unstressed you're almost euphoric.

Selected Sources
Benson, H., and Stuart,

E.

M.

The Wellness Book.

Simon and

Schuster,

New

York,

1992.
Bergner,

P.

The Healing Power oj Ginseng and

the

Tonic Herbs.

Prima Publishing, Rocklin,

Calif., 1996.

Brannon,

and

L.,

Feist, J. Health Psychology, Second Edition.

Wadsworth Publishing

Co., Belmont, Calif., 1992.

Braverman,

E. R.

PATH.

Wellness

Manual. Publications for Achieving Total Health,

Princeton, N.J., 1995.

"Coffee worsens stressful situations."

(10), 6,

November

Elias, A. N.,

Edell Health Letter,

Duke

University Research, 9

1990.

and Wilson, A. E "Serum hormonal concentrations following

scendental meditation
Hypotheses,

44

Friedman, A., et

(4),
al.

ronal excitability
Medicine, 2,

potential role of

gamma

tran-

aminobutyric acid." Medical

287-91, April 1995.

"Pyridostigmine brain penetration under stress enhances neu-

and induces early immediate transcriptional response." Nature

1382-85, December 1996.

BATTLING THE BRAIN BEASTS

Goldberg, L, and Breznitz,

New

Macmillan,

Hoon,

S.,

eds. Handbook oj

183

Stress. Theoretical

and

Clinical Aspects.

York, 1993.

"Acute effect of qiqong training on stress hormonal levels

R., et al.

in

man."

American Journal oj Chinese Medicine, 24(2), 193-98, 1996.

"You don't have to sweat to reduce

P.

Jin,

"Efficacy of Tai Chi, brisk walking, meditation,

P.

tal

and emotional

1996.

stress." Hippocrates, April

Jaret,

and reading

stress." Journal of Psychosomatic Research,

36

in

reducing men-

361-70,

(4),

May

1992.

Warner Books,

Khalsa, D.

S. Brain Longevity.

LeDoux,

The Emotional Brain.

J.

Miler, L. H., et

Monat,

al.

versity Press,

Proctor, S.

The

Stress Solution.

and Lazarus,

A.,

P.,

et

New
al.

Simon and

New

York, 1997.

Schuster,

Pocket Books,

R. S., eds. Stress and

New York,
New York,

1996.
1993.

Coping An Anthology. Columbia Uni-

York, 1991.

"Effect of overtime

work on cognitive function

workers." Scandinavian Journal oj Work. Environment Health, 22

in

automotive

124-32, April

(2),

1996.

Sapolsky, R.
(4),

M.

"Stress

and neuroendocrine changes during aging."

Generations,

16

35-39, Fall-Winter 1992.

Tate, A. K.,

tions for

and Petruzzello,
changes

S. J.

"Varying the intensity of acute exercise: implica-

in affect." Journal oj Sports Medicine

and Physical

Fitness,

295-302, December 1995.

University of California, Berkeley, Wellness

Letter,

(7), 7,

April 1993.

35

(4),

Five

HEADING OFF
ALZHEIMER'S DEMENTIA

regularly speak to groups of seniors about physical

ness.

I about

six

thousand people, many of

and anxious to know

The conference
tions,
in

show

recent conference and health

is

how

whom

a regular

on people's minds.

do

were over

fifty-five

Academy

of Anti-Aging Medicine,

and

have been peppered with questions about hormone

room only

Las Vegas attracted

event sponsored by numerous organiza-

replacement therapies and nutrition. But

ing

fit-

to protect themselves from Alzheimer's.

such as the American

years past,

in

and mental

spoke

at

this year, Alzheimer's

an afternoon session, and

as a sea of folks insisted

talk

it

was

was stand-

about what they could

to fend off dementia.

Alzheimer's has grabbed people's attention with

of a nationwide

manhunt

about the "crime" and

tim. Either

for a serial killer.

how

to

make

all

the intensity

People want to

sure they

know

do not become

all

a vic-

they are afraid for themselves or they have watched the

disease steal the personalities

fears are fueled partly

and

lives of friends or relatives.

by the assumption

that Alzheimer's

is

Their

unstop-

85

BRAIN FITNESS

186

pable and cannot be prevented, postponed, or checked. For

years, this has

been largely

many

so.

However, discoveries about

its

and possibly

genetic, biological,

environmental causes, diagnosis, progression, and treatment are

changing the landscape and starting to

shift

the odds in our favor.

we have

Alzheimer's

is still

of say about

when, how, and sometimes even whether the disease

the scourge of the senior years, but

lots
af-

flicts us.

FAMILY FEARS: WHO, WHEN,

AND HOW
Many

IT

HITS

who crowded into the ballroom at Bally's Resort

and Casino were women in their fifties and sixties. Their husbands
of the people

were either long gone or more interested

on human growth hormone.

and hungry

blunt, practical,

questions,

could

tell

in a

enjoyed these

simultaneous session

women

they were

Judging from their

for information.

they kept up with scientific advances but were

impatient with research jargon that did not give them hard

One

of the

and "What
I

first

are

them

told

questions was a version of

my

"Who

that there are three broad categories of people

women, and people with

the disease. As most people know, Alzheimer's

old.

between

As the years

only the aged are

rise,

had

to

tell

them

in

is

the percentage increases:

it

grabs between

jeopardy.

that

women

Much
are

a family history of
a disease of aging,

Among

people over

and 48 percent. But not

to the chagrin of

more

age, particularly as they reach sixty

my

susceptible than

and beyond.

One

audience,

men

women

into their eighties, the incidence rate

going to be higher.

risk level rises significantly

if

is

than

as

they

explanation

simply women's longevity: With more

The

who

and 10 percent of people over sixty-four years

eighty-four years old,

gets this disease?"

chances?"

are at risk: older people,

afflicting

facts.

men

is

surviving

an immediate relative has had

the disease. Alzheimer's in one first-degree relative (parent, sibling,

CEREBRAL SECURITY

187

grandparent) quadruples the odds of developing the disease/owr

first-degree relatives produces a forty-fold increase in like-

and two

The

lihood.

times

family link in Alzheimer's

so strong that

is

it

has led re-

searchers to uncover genetic origins.

Each

cell in

the

body contains

chromosomes composed

are

a nucleus,

of genes.

If

and inside the nucleus

you imagine Russian ma-

trioshka dolls, those dolls within dolls within dolls,

Genes

picture.

are responsible for the body's chemistry

ufacture every enzyme, protein,

hormone, and growth

you get the

they manfactor.

They

also disseminate the body's master chemical plan: All physical fea-

from curly hair to skin color and some diseases are generated

tures,

by genes. Genes come from parents

from the father

and

eration. Four different

in

is

genes have been spotted

One

life.

Two

smaller group of patients (about 20 percent)

There are

One

is

that having a certain

one gene alone but involves

The

more than genes

disease has

number

many

in

merely

gene or genes

raises the odds. Secis

not caused by

of genes, plus a host of other

different forms

and causes, and

all

been linked to Alzheimer's.

genetic mysteries underlying the disease are, in truth,

It

means

that

no one

and the individual has

happens.

in-

the environment, education, individual

health and lifestyle habits have

The

signs

are at work. For instance, poisons in foods, certain

chemicals and metals

ness,

it

that scientists are fairly certain this illness

influences.

who show

the

fifties.

does not make the disease inevitable,

is

among

couple of things to remember about the genetic

fluence on Alzheimer's.

news.

of these genes, called

other genes have been found

of the illness as early as their

ond

as likely instigators

suspected of contributing to a variety of Alzheimer's that

attacks late in

much

from the mother, half

pass on information from generation to gen-

the development of Alzheimer's.

apoE4,

half

is

absolutely

a significant

doomed

good

to contract this

ill-

degree of control over what

BRAIN FITNESS

188

AM
While the people
one's fate

is

GETTING

listening to

me

sealed, at least half

were relieved to hear that no

talk

were convinced they were showing

One woman

early signs of the disease.

IT?

how

described

her car keys and eventually found them

in

the freezer section of her

group surmised that when she got home, she im-

refrigerator (the

mediately went for the ice cream and forgot what was

woman was

Another

she had lost

sure that forgetting the

in

names of her husband's

business associates was proof of her creeping dementia.

needed convincing that forgetfulness or

dreaded disease.

not the

It's

normal

your

for

parked the car

It's

normal

you do not

after

bad memory

shared with them these

spatial

memory

The group
is

probably

facts:

remembering where you

to begin sliding in your twenties.

age thirty-five to forget the names of people

see often.

sign of early Alzheimer's (before sixty-five)

loss but a

change

indifference,

her hand).

and

in

emotional tenor

is

not

memory

feelings of detachment,

loss of naturally affectionate

Another sign of the early version

is

difficulty

mannerisms.

with language and

verbal learning.

DIAGNOSIS DIFFICULTIES
The memory

comes with Alzheimer's

loss that

You may remember events years

went
do

this

morning.

Or you may have

familiar tasks, like

signs
nitive

is

definitive.

which

first.

and not remember where you

difficulty

remembering how

Diagnosing the disease requires

tests as well as a

and function

tive diagnosis,

selective at

to

microwaving a frozen dinner. Neither of these

and behavioral

of blood

past

is

tests.

is

why

a battery of cog-

complete laboratory workup

Only an autopsy can produce

a defini-

the disease doesn't appear as a cause on

CEREBRAL SECURITY

189

TAKE ACTION
Alzheimer's?

Is It

While

a firm diagnosis

must be

to a medical professional,

left

there are widely accepted markers and criteria that strongly

someone may be developing

suggest
to see

if

your assumptions about Alzheimer's are close to

You

You

how

forget

plained just
2.

Alzheimer's. Take this quiz

program the VCR, which your son ex-

week.

last

can't

to

true.

remember the name

of

someone you dated

in

college twenty years ago.

You

3.

can't

remember the name

of the kid

who mows your

lawn every week.

You

4.

You

5.

can't

remember why you opened

remember how

can't

cupboard.

washing ma-

to operate your

chine.
6.

You

regularly "lose" eyeglasses

1.

No.

2.

No.

3.

Maybe.

4.

No.

death certificates. Nevertheless, the

reliable

and keys.

5. Yes. 6.

tests

No.

doctors give patients are

90 percent of the time.

diagnosis can be elusive unless done by a medical professional,

because mental or behavioral problems can point to other troubles.

Memory and mood

ical

difficulties

can be caused by stroke, tumor,

clin-

depression, thyroid malfunction, nutritional deficiency, infec-

tious disease, or a side effect of medication.

There

is

an entire other

category of dementias that are not Alzheimer's: vascular or multiinfarct dementia, frontal lobe dementia,

and dementia associated

with Parkinson's.
So,

what do doctors study

They begin with

someone

else)

to arrive at an Alzheimer's diagnosis?

complete history of symptoms (what

and signs (what you see

in yourself)

is

seen

in

from the patient

BRAIN FITNESS

190

as well as
test

is

from family members. The cornerstone of the cognitive

the Mini-Mental Status Examination, a series of questions

about a person's sense of time and

memory,

place,-

and concentration,-

attention,

mood,- thought processes,-

ability to

do

practical

and judgment and reasoning. The "Time and Change"

quently used with older patients.
liable:

person

is

It's

test

simple and considered

tasks,is

fre-

fairly re-

asked the day and time, and to make a

dollar's

worth of change.

The

behavioral and cognitive

of three stages, depending on

symptoms can be grouped

how

far

into

one

the disease has advanced.

On

average, Alzheimer's takes about eight years to

though some people

Medical experts

may

live

consume

a victim, al-

with the disease for twenty years or more.

distinguish

between

but professionals and family members

five or

who

even seven stages,

take care of Alzheimer's

patients separate the disease into three stages.

Early or Mild Symptoms

Confusion and memory

loss

Disorientation and getting lost

in familiar

surroundings

Problems with routine tasks

Changes

in personality

and judgment

Moderate Symptoms
Difficulty with activities of daily living, such as feeding

and bathing
Anxiety, suspiciousness, agitation

Sleep disturbances

Wandering, pacing
Difficulty recognizing family

Severe,

Advanced Symptoms

Loss of speech
Loss of appetite and weight

and

friends

CEREBRAL SECURITY

191

Loss of bladder and bowel control

Total dependence on caregivers

Laboratory

tests

hunt for underlying biological causes of

and changes

difficulties

in

memory

behavior or personality. These can be

problems with metabolism, infections, or inflammatory diseases.

The

tests include

blood counts and function

tests for electrolytes,

and thyroid, and screens

liver, renal system,

for syphilis

and

defi-

ciencies of vitamin B l2 or folic acid. Studies have found that people

with familial Alzheimer's frequently have low levels of vitamin B l2

but doctors do not

know

yet whether the deficiency

tributes to Alzheimer's or

company

the

is

con-

the result of poor eating habits that acscans such

Brain

disease.

somehow

as

magnetic resonance

imaging (MRI) can also help identify the disease and distinguish

it

from vascular dementia.

SOLVING MYSTERIES ABOUT CAUSES

After describing the symptoms,

An

older

man

at

saw that

my

audience

felt helpless.

the back of the group, after hearing about signs of

suspiciousness and sometimes paranoia, interjected, "They're suspicious for a

good reason

people

sad

While researchers

are

are trying to lock

them

up!"

chuckle ran through the group.

But there

is

a silver lining,

learning exactly

how

teries

surrounding the disease.

Scientists

Alzheimer's.
particularly

the

areas

attacks the brain

have

told them.

what Alzheimer's looks

about

it

a pretty

and

they are also learning

like,

are unraveling the chemical

good understanding

of

mys-

what happens with

brain with Alzheimer's has patches of dead neurons,

around the hippocampus and cerebral cortex, which are

involved

in

learning,

memory,

logical

language. These patches, also called plaques, are

thinking,

composed

and

of frag-

ments of protein, particularly beta-amyloid. The beta-amyloid protein kills the neurons,

although scientists are just

now

learning that

BRAIN FITNESS

92

these errant proteins are focal points for inflammations and the pro-

duction of free-radical damage within the brain.

A recent study conducted by Changis Geula,

medicine

fessor of

at

Beth

Israel

Ph.D., assistant pro-

Deaconess Medical Center, Bruce

A. Yankner at Children's Hospital, Boston, and coworkers shows

Parts of the Brain

and Functions

Motor cortex
Premotor cortex
coordinates complex or sequences
of

movement, such as playing the guitar

Prefrontal cortex
(thought elaboration)

sends instructions to the muscles

causing voluntary movements,
such as pitching a ball

Primary somatic
sensory cortex

for long periods, such as planning

receives information from

the sensory receptors in the skin,
such as pressure, pain,

for the future, problem-solving,

temperature

gives the ability to concentrate

and behavior modification

Gustatory area

Visual
association cortex

(taste)

interprets

and analyzes

information received by
the primary area

Broca's area
(speech)

Primary

Primary

visual cortex

auditory cortex

detects visual scene,

detects the qualities of sounds,

such as light and dark

such as tones and loudness

Left

hemisphere

Frontal lobe

Right hemisphere

Right hemisphere controls perception of:

Visual images
Spatial relationships
Geometric shapes
Longitudinal
fissure

And

is

responsible for:

Emotions
Abstract ideas
Intuition
Creativity
Imagination
Left

hemisphere

is

responsible for:

Parietal lobe

Occipital lobe

TOP VIEW

Verbal

skills

Language comprehension
Reading
Writing

Math

ability

skills

proficiency

Logical thinking

Reasoning
Organizational

skills

Adapted from The Brain and Nervous System,

AMA Home Medical Library 1 991
(


CEREBRAL SECURITY
that

when beta-amyloid

mals

at levels similar to

is

193

introduced into the brains of aged ani-

those that occur

Alzheimer's disease,

in

it

causes profound brain cell death. In addition, the study implicates

the aging process as an insidious partner in the disease. As Yankner
says, "If
is

we can

learn

why

the aging brain, but not the

susceptible to the toxic effects of A-beta,

young

we may be

brain,

able to tar-

get the susceptibility factor with drugs."

Beta-amyloid

is

not the only villain here. Another protein called

tau gets into the neurons

and disrupts the long, fibrous tubules that

The

carry nutrients and signals from one cell to another.

twists

and turns around the

These twisted

fibers halt

tau protein

tubules, creating tangles of neurofibers.

communication between

cells

and gradu-

ally starve the neurons.

While the exact chemistry

tifies scientists,

and tangles

of these plaques

still

mys-

they have found intriguing clues to their formation.

For instance, both plaques and tangles contain a buildup of alu-

minum. This

is

main reason that aluminum has been targeted

possible contributor to the disease, and that

some medical

sionals suggest that people reduce their exposure to

The

brain's

metabolism

nutrients into energy

that cause plaques

and

how

its

cells

and

and molecules break down

plays a role in the production of the proteins

where some very

tangles. Here's

key component

in

forming memories,

Brains with Alzheimer's lose their normal

as well as

other brain chemicals

hibits the release of

profes-

it.

useful dis-

coveries have been made. For starters, one of the brain's vital
icals,

as a

is

chem-

acetylcholine.

amounts of acetylcholine

serotonin, somatostatin (which in-

growth hormone), and noradrenaline. Thus,

searchers are testing

compounds, such

as the

drug

re-

selegiline, that

block the enzymes that degrade these chemicals.

The

precipitous drop in acetylcholine in an Alzheimer's patient

has led researchers to promising

new

treatments for the disease

drugs that can increase or replace this chemical, or that can slow
disappearance. Called cholinesterase inhibitors, a

number

its

of these

drugs are already in the clinical testing pipeline, and two, tacrine

and donepezil, have been approved by the U.S. Food and Drug Ad-

BRAIN FITNESS

194

ministration as treatments for Alzheimer's.

these drugs

I'll

you more about

tell

later.

Neuroscientists have also learned that a diseased brain cannot

handle normal amounts of the chemical glutamate, and

brain cells are flooded with calcium. Calcium

is

essential for

to receive and send messages, but too much calcium

One

promising area of research

is

as a result,

kills

neurons

brain

cells.

investigating whether antioxi-

dants or the herb ginkgo biloba can slow the rate of brain cell death.
Scientists

have also found that the metabolism of glucose, the

only nutrient, slows

down

theory suggests that the

an Alzheimer's brain.

stress

One

through their effects on glucose metabolism

ditions.

This theory

the stress

hormones

Other researchers

compound ALC

is

intriguing

hormones, glucocorticoids, which

enhance the production of glucose, might be

usually
cells

in

brain's

in

killing brain

pathologic con-

pointing researchers toward ways of reducing

in

the brain and so slowing brain cell death.

are investigating

whether the naturally occurring

(acetyl-l-carnitine) can

improve brain metabolism

by reducing antioxidants and speeding up communication between

brain cells.

Stressed-out Brain Cells

Some

neuroscientists believe that stress

Alzheimer's story. In the chapter on

is

stress,

major player

explained the glucocor-

by

stress

and

brain

cells.

Dr.

ticoid cascade, that chemical chain reaction triggered

resulting in a flood of

hormones

that can

the

in

damage

Robert Sapolsky, the originator of the cascade theory, has learned

that people with Alzheimer's have a high level of
tion.

hormone produc-

Their brains appear unable to stop production of

stress hor-

mones. Aging, among other things, seems to reduce the

brain's

ability to halt the stress response.

Alzheimer's disease
causes,

and

it is

is

undoubtedly the

result of a

possible that one of the ingredients

onslaught that comes with the brain's reaction to

is

number

of

the chemical

stress.

CEREBRAL SECURITY

195

Virus Involved}

Yet another ingredient in the Alzheimer's stew

may be

which

a virus,

could point to an antiviral approach to prevention and treatment.

team of researchers examined the brains of ninety people, about half

with Alzheimer's and half without, and looked
viral history.

The people whose

most

brains were

genetic and

at their

likely to

show

were those who'd had

signs of genetically triggered Alzheimer's

history of cold sores from the herpes simplex virus. In fact, the peo-

were four times more

ple with frequent cold sores

likely to

develop

the genetic form of the disease.

The

researchers explain in the authoritative medical journal The

Lancet that the herpes virus

early in

mant

life,

is

very

common. Most

but not everyone shows symptoms.

until, in

some people,

reactivated

it is

like stress or ultraviolet light

of us are infected

The

virus stays dor-

by environmental

and erupts into cold

factors

The

sores.

re-

searchers found that the herpes virus and Alzheimer's disease are active in the

same region

of the brain,

that people with cold sores

and they believe

may be more

it

is

possible

susceptible to developing

Alzheimer's.

They

also

think

that

findings

their

inflammatory drugs, which reduce virus

activity,

symptoms.

lay the beginning of Alzheimer's

in

may

If

explain

may

why

anti-

prevent or de-

their findings hold

up

other studies, they suggest that early treatment for cold sores,

such as applying

a vaccine,

could help protect against Alzheimer's

dementia.

The American

Way oj Eating

landmark study involving Japanese Americans and African Amer-

icans

compared the prevalence

very different

diets. Dr.

son of individuals living

of Alzheimer's

William Grant did

in

among people

a side-by-side

with

compari-

the United States with those of the same

BRAIN FITNESS

96

background

ethnic

living

Japan

in

or

He

Africa.

found that

Alzheimer's strikes 4.1 percent of Japanese living in the United

States, while in Japan, the rate

percent of African Americans

while

.4

percent of Africans

What's so different

American

lifestyle

in

is

in
in

just 1.8 percent.

America? The answer seems to

life

When

be the main
in

fat,

The

result

These foods and minerals spawn

when

is

free radicals

the free radicals reach the brain, they stress

the plaques and tangles of Alzheimer's.

Alzheimer's Disease Prevalence (65+)

2000

2200

evi-

intake. In particular, acid

neurons to the point of inflammation, toxic poisoning, and

death.

the

Grant picked apart what

refined carbohydrates, and salt are believed to

culprits.

the blood, and

lie in

might be, he found convincing

dence pointing toward diet and caloric

drinks, alcohol,

average, 6.2

Nigeria are victims.

and environment.

these facets of American

On

the United States get the disease,

2400

2600

2800

3000

3200

vs. Total

3400

Food Supply

3600

per capita total food supply (calories/day)

Adapted from Alzheimer's Disease Review,

http://www.coa.uky.eclu/ADReview

3800

4000

cell

CEREBRAL SECURITY

197

Poison Minerals

prime suspect

in

the Alzheimer's investigation

aluminum, which

is

people absorb through food, cooking utensils, personal care prod-

and medications. Doctors have found that people who have

ucts,

died with Alzheimer's have concentrations of the metal

their

in

neurofibrous tangles.

Aluminum
ment

is

the third most

common

element

occurs naturally everywhere. You take

it

spinach and berries,

the environ-

in

aluminum

aluminum pans, and

in

in

in

and cabbage,

acidic foods like tomatoes

in

through foods cooked

in

medications and

health products, including antiperspirants, antacids, buffered aspirin,

some ointments. Water

cosmetics, and

purification systems

used by local municipalities and food preservation processes also

may add aluminum. The human body does

compounds

all

aluminum

the same way. For example, the aluminum hydroxide in

antacids does not easily dissolve, while the

in

not absorb

milk of magnesia

is

serve no purpose in the

quickly absorbed.

body and

aluminum

The

citrate

light metal

toxic at high levels.

is

milligrams you absorb a day through food and water

found

seems to

The 01
1

generally ex-

is

creted by the kidneys.

There

is

no proof

tions persist about

in

that

aluminum causes Alzheimer's, but ques-

whether

it

might be

cause or an effect. Studies

Canada, Australia, and Europe have linked aluminum

form that

is

added

to drinking water to

remove

sulfate,

Other research

creased

incidence

that this

man-made aluminum compound damages neurons

brains.

There

is

of

Alzheimer's.

the

bacteria, with in-

has

shown
in rat

other circumstantial evidence against aluminum, as

well. Before the treatment

was

altered, renal patients

were absorb-

ing aluminum from dialysis fluid and equipment and showing symp-

toms of dementia. There

are reports that residents of

has a high level of aluminum in

its

neurological

tangles

Alzheimer's.

diseases,

especially

Guam, which

water, have a high rate of

And some epidemiology

like

studies

those

have

found
linked

in

the

BRAIN FITNESS

198

methods have been

disease with the metal, although the study

questioned.

No

one

is

accusing aluminum of sparking the disease, but some

experts believe that

it

aluminum

fans the flames. "While the

ware does not get into food,

it

may be

possible to take in

cook-

in

aluminum

other ways. So some experts advise against antacids containing

in

the metal, aerosol antiperspirants (because the aluminum can enter

the brain through the nasal passages), and tap water. For me, this

simply one more good reason not to drink tap water, which
is

is

believe

a slurry of brain poisons.

Another metal that

idence for

common

it is

thin.

is

sometimes fingered

plaques. Zinc

is

was the only one

it

more than 50 milligrams

to bind to protein

it is

probably

a day.

One

good

that's

idea to avoid taking

Australian study reports that

90 mg

day

experienced men-

deterioration.

An

Electricity Connection?

Other environmental hazards may be harder

a researcher at the University of

be

other

impossible to avoid, being an essential mineral

people given megadoses of zinc

tal

although the ev-

clump that resembled the infamous Alzheimer's

everywhere. Nevertheless,
in

zinc,

A laboratory study of zinc and twenty-five

metals found that

and produce

is

Southern California, says there

connection between Alzheimer's and electromagnetic

high-electricity areas around

power

lines

Sobel points to three studies, two done

Angeles, which found that people

and

to avoid. Joseph Sobel,

electric

and
in

electrical

fields,

in

who worked around power

likely

the

machinery.

Finland and one

machines were three times more

may

Los
lines

to develop

who did not work around electric fields.

studies who were most exposed encountered

Alzheimer's than people

The people

in

the

strong electrical fields from the electromagnetic radiation of ma-

chines and worked as seamstresses, dressmakers, and

tailors.

CEREBRAL SECURITY

99

TAKE ACTION
The Toxic Environment

These environmental elements

are

all

possible suspects in the

causes of neurological diseases including Alzheimer's, and

some

neurologists, as well as a report from the U.S. Office of Tech-

nology Assessment, recommend avoiding contact with them:

Aluminum

aerosol antiperspirants, and tap

(in antacids,

water)

Zinc

(limit intake to

50 mg/day)

Metals (cadmium, mercury, lead,

iron,

manganese)

Petrochemicals

Electromagnetic

fields

Industrial chemicals

and pesticides

WAYS TO PROTECT YOURSELF

The conference

seniors leaned forward in rapt attention

gan talking about

how

when

be-

they might protect themselves from the dis

ease.

Solid Protection:

Strong evidence

is

Low Blood
surfacing

Pressure,

that

Alzheimer's and other dementias

stroke prevention.

Why

high blood pressure are

strokes

the

Lowered Stroke Risk

best

protection

may be low blood

against

pressure and

low blood pressure? Because people with

much more

and dementia have

likely to suffer a stroke,

and

long shared history. Recently, studies

have probed further and found that strokes

may

trigger the

symp-

toms of Alzheimer's.
Researchers have

known

for a while

about a connection between

BRAIN FITN ESS

200

hypertension and various kinds of dementia. Hypertension

mon

cause of diseased blood vessels

in

ing those that carry blood to the brain, and this

Without
is

sufficient blood, brain tissue dies.

Or

called a cerebral infarct.

bleeding

a diseased

kill

The death

brain tissue.

of brain tissue

blood vessel may cause

blood vessels leading to the brain

is

may

experience mental confusion,

The end

some type

Depending on exactly where the damaged brain

the stroke victim

disrupt

loose and clog blood

the brain and produce a cerebral hemorrhage.

in

result of diseased

stroke.

may break

arteries, includ-

damage can

can narrow, either of which can

vessels, or arteries

com-

the brain, which can bring on

dementia. High blood pressure damages the body's

the steady flow of blood. Tiny clots

is

tissue lies,

memory

loss,

unconsciousness, paralysis of a limb, or loss of speech. While the

out of

many

tiny strokes

may seem

have found that the effect

Researchers

in

is

to

cumulative and dementia often follows.

and paid

showed any

all

particular attention to their

pressure and mental faculties. At the beginning of the study,

the people

fall-

be temporary, neuroscientists

Goteborg, Sweden, followed 382 people,

seventy, for fifteen years

of

signs of dementia or Alzheimer's.

aged

blood

none of
As the

study progressed, the researchers noticed that those people with

high blood pressure, particularly the diastolic (lower) reading, were

more

likely to

develop dementia

five to ten years later.

Even though

the subjects' blood pressure declined as they grew older, the people

with the higher readings

were those

who developed

when they were

seventy-five years old

dementia beginning around age seventy-

nine.

High blood

pressure has also been associated with developing

Alzheimer's late in

life.

Among

the people in the Goteborg study,

high diastolic blood pressure around age seventy was recorded

people

who showed symptoms

in

of Alzheimer's starting around age

seventy-nine. This discovery about Alzheimer's seems to have been

unexpected,- the researchers reported,
sure

was increased

in subjects

before dementia onset

is

"Our finding

that blood pres-

with Alzheimer's disease 10-15 years

significant."

Even more persuasive findings about the interaction of strokes

CEREBRAL SECURITY

20

WHAT YOUR WRITING STYLE REVEALS

A

fascinating finding from a study of almost seven

derly nuns reveals that the

number

way

of ideas she expresses

mar she

uses

Alzheimer's

may

fifty

years

indicate
later.

young person

writes

el-

the

and the complexity of the gramto

susceptibility

With

developing

access to the medical and per-

sonal records of the School Sisters of Notre

Snowdon and

hundred

Dame,

Dr.

David

fellow researchers at the University of Kentucky

Sanders-Brown Center on Aging read autobiographies written

by ninety-three nuns when they

first

entered the religious order

around age twenty. Their authors, now

were given mental function

mentia.

The

tests

at least fifty years older,

and assessed

for signs of de-

researchers found a strong correlation between

"low idea density" and "low grammatical complexity"

in

an au-

tobiography and poor cognitive function. Dr. Snowdon believes that "low

linguistic

ability

in

early

was

life

strong

predictor of poor cognitive function and Alzheimer's disease in

late life."

and Alzheimer's, and the possible protection provided by low blood

pressure, have surfaced from another source, the School Sisters of

Notre Dame.

The
In 1990,

David Snowdon,

Nun Study

a professor of preventive

medicine

at the

University of Kentucky Sanders-Brown Center on Aging, launched

a longitudinal

of

study involving an order of nuns, the School Sisters

Notre Dame. The study began tracking the

lives

proximately 678 nuns aged 75 to 102, looking

at

and deaths of ap-

how

their

minds

and brains aged and the progression of any symptoms of dementia,

particularly Alzheimer's.

What makes

this

study extraordinary

is

that

BRAIN FITNESS

202

many nuns agreed

so

to participate fully, allowing access to their

lifetime medical records, giving regular

and

blood samples

for genetic

nutritional testing, taking annual mental function tests,

and do-

nating their brains for study after they died.

For scientists investigating the aging brain, the Sisters of Notre

Dame

present a perfect petri dish. Their cloistered lives in convents

the midwestern, eastern, and southern United States helped to

in

many

eliminate

of the variables that confuse other studies of aging

They never married

individuals.

or had children,

educated, do not smoke, drink moderately

vironments, eat similar food, do similar

medical care.

It is

if

at

all,

activities,

college-

are

live in similar en-

and have

similar

hard to imagine a more homogenous and pristine

group of subjects. The nuns,

who

and

are mostly schoolteachers

dedicated to helping the sick and the poor, were eager to participate
the study. "A person with Alzheimer's disease

in

est

people

know," remarked one

At the beginning of the

Nun

is

one of the poor-

sister.

Study, Dr.

Snowdon and

his

team

collected detailed personal and family histories and gave each participant an extensive battery of

memory, cognitive, and physical

these have been updated at least every two years. As the

tests. All

nuns die and their brains are examined, Dr. Snowdon has been publishing his findings in a steady stream of studies
gins, causes,

One

such study recently focused on the connection between

by stroke and Alzheimer's.

Dr.

Snowdon

team examined the brains of 102 deceased nuns and looked

his

at their

ori-

and course of Alzheimer's.

brain infarctions caused

and

on the possible

performance history on cognitive function

tests

and whether

any had shown symptoms of dementia or Alzheimer's. What the

entists

dead

found has been called

"exciting."

The

tissue or infarcts, indicating a stroke,

brains that

In contrast,

signs of Alzheimer's
of stroke

had spots of

turned out to be those of

the nuns with poor scores on the cognition tests and

have had dementia.

more

likely to

nuns whose brains evidenced clear

numerous plaques and

tangles

but no

damage, had shown no signs of dementia and done

cognition

tests.

Dr.

Snowdon

sci-

signs

well

on

highlighted this startling finding: "Sig-

CEREBRAL SECURITY

203

TAKE ACTION
Guard Against

To protect your

brain against strokes,

blood supply

arteries so that the

have to guard against hardened

throw

that can

blood

Strokes

off clots,

flow. Entire

is

you need healthy

steady and constant. You

gummed-up

arteries,

and narrow

arteries that

arteries

can reduce

medical books have been written about hy-

pertension and stroke prevention. Here

be

cerebral

what

is

have found to

useful.

Maintain low-to-normal blood cholesterol levels

mg

low 180

per deciliter of blood with

HDLs

be-

(high-density

lipoprotein) being at least 25 percent of total cholesterol.

have found that eating oatmeal regularly (three times

and taking niacin and aged

garlic extract daily

keep

week)

my

cho-

lesterol in this range.

Consume

steady diet of

fruits

and vegetables.

eat

one

or two pieces of

fruit

with breakfast every day, regardless of

what

and

else

eat,

bowl of soup or

always garnish lunch, whether

leftovers,

and/or green beans, or drink

Add

it's

with fresh tomatoes, carrots,

a glass of

vegetable juice.

an extra dose of potassium to your daily

extra serving of potassium-rich food (about

400

fare.

mg

An

of the

mineral) every day can help prevent hypertension and so cut

your

risk of stroke

by 40 percent. Potassium-rich foods

in-

clude raw or cooked fresh spinach, fresh orange juice, cantaloupe, banana,

baked potato, baked beans, and canned

sardines.

Take antioxidant supplements daily

vessels.

take vitamin

for healthy

(2,500 IU), vitamin

mg), and vitamin E (200-400 IU).

blood

(2,000-4,800

BRAIN FITN ESS

204

nificant

numbers of individuals with abundant neuropathologic

sions of Alzheimer's disease do not

While

Dr.

Snowdon

become demented."

also stated that

someone with Alzheimer's damage

he hinted that the answer might

he could not explain

why

the brain was not demented,

in

lie in

stroke damage. "These find-

ings suggest that cerebrovascular disease

in

le-

may

play an important role

determining the presence and severity of the

clinical

symptoms

of

Alzheimer's disease."
Dr.

Snowdon

thinks that a

number of small

strokes

may produce the

poor thinking of dementia and ultimately Alzheimer's. Put another

way, you

may ward

off

what Alzheimer's can do

to your

memory and

thought processes by taking measures to prevent high blood pressure

and

strokes. Stroke prevention

may be

Alzheimer's prevention.

Caution: Be careful about letting your blood pressure drop too

low,

which can happen

if

you

are

on hypertension medication and

How Antioxidants Work

1 Food nutrients and
oxygen enter the cell
to be metabolized.
.

2. The

cell

produces energy.

Adapted from Stopping

Antioxidant Nutrients
Beta-carotene
Vitamin C

vitamin E
the Clock

(1

996)

Harmless
waste

H2 & 02

CEREBRAL SECURITY
overmedicating.

If

205

your blood pressure drops way below normal

(90/50 or lower), the blood supply to the brain can be disrupted, and
this

can

alter

your thinking and memory,

More

Protection: Antioxidants

who

Neuropathologists (scientists
ering that antioxidants

damage neurons.

as well as

may do

study diseased brains) are discov-

much

as

for retarding the signs of

name

Alzheimer's as for fending off strokes. Antioxidants, as the

plies, fight

against the tissue

brain goes through

into energy,

it

which

icals,

its

throws
trip

and brain

off

chemical

chain

cells die.

Many

reactions

free rad-

destroy

tissue

what makes apples turn brown,

is

iron

scientists believe that free radicals are

Even though the production of

combat and even

aging as well as for

many

and Alzheimer's.

diseases, including cancer, heart disease,

possible to

that

As the

and oxygen

renegade oxygen molecules called

at least partly responsible for the body's

it is

oxidation.

usual business of turning glucose

through oxidation. Oxidation

rust,

damage caused by

im-

free radicals

repair the

may be

unavoidable,

damage they

do. By con-

suming foods and vitamins that contain antioxidants, you put into
play molecules that can neutralize the

damage

that free radicals are

wreaking on the body and the brain.

Scientists in

England investigating the

effects

of antioxidants

have found that Alzheimer's patients have high levels of two en-

zymes

that play an active role in oxidation

tioxidants vitamin

and low

levels of the an-

(beta-carotene) and vitamin E.

Central Middlesex Hospital

in

London involved

study at

forty people, half

with Alzheimer's or dementia, and half nondemented people, and

concluded that not enough antioxidants

in the

blood may accelerate

a brain's

degeneration and the onslaught of dementia.

point,

also suggested that antioxidant vitamin

it

More

to the

supplements

may

slow the symptoms of dementia.

Research

at

the University of South Florida College of Medicine

adds weight to the idea that Alzheimer's

may be caused

in part

by

BRAIN FITNESS

206

the

damage from

free radicals. Dr.

Michael Mullan,

a professor of

biological psychiatry, has found that the beta-amyloid protein, the

leading suspect in the search for causes of Alzheimer's, generates the

release of toxic free radicals.

The theory

may be

that antioxidants

effective

weapons

against

Alzheimer's was put to the test by a team of scientists at twentythree medical centers working with the U.S. government-sponsored
effort called the Alzheimer's Disease

Cooperative Study. For two

years or more, 341 patients with moderately severe Alzheimer's took

2,000 IU per day of vitamin E or 10

used for Parkinson's disease that

both the vitamin and

study,

had

may

operate like an antioxidant), or

both the powerful antioxidant, vitamin

earlier studies

prescribed as

of selegiline (a drug

At the end of the

selegiline, or a placebo.

effectively reduced the

While

mg per day

eldepryl) have indicated that

teriously, patients taking

and the

selegiline

normal progression of the disease.

with selegiline (also

dementia, this study was the

E,

first

known
it

as

Deprenyl and

helps slow Alzheimer's

large-scale test of vitamin E.

Mys-

both selegiline and vitamin E did not out-

perform those taking one or the other. The researchers suggested

that the benefits of antioxidants

may have

Anti-Injlammatories:

NSAIDs

Evidence has been mounting that people

steroidal anti-inflammatory drugs

fen

medications

like

limits.

who

regularly take non-

(NSAIDs), which include ibupro-

Motrin and Advil, are

less

susceptible to

Alzheimer's.

One survey, for instance, tracked older people who regularly took
NSAIDs for arthritis and found that their risk of developing this dementia was cut

in half.

six-year survey of

more than 7,600 older

people by the National Institute on Aging, which included

thinking

ability,

a test of

found that those taking aspirin or NSAIDs regularly

were mentally sharper. Yet another study followed more than

,600

CEREBRAL SECURITY

207

people for over fifteen years and discovered that people taking

NSAIDs were
were

half as likely to develop Alzheimer's as those

who

not.

Researchers at
studies

Duke University Medical Center looked

at fifteen

and Alzheimer's and con-

involving anti-inflammatories

cluded that "fourteen of these studies suggest that such treatments

(especially nonsteroidal agents) prevent or ameliorate

symptoms

of

Alzheimer's disease."

and the body's immune system

Scientists think that inflammation

the destruction of brain tissue by Alzheimer's.

play a pivotal role

in

They have found

that areas of a brain with Alzheimer's are fre-

quently inflamed, and so conclude that

NSAIDs may

help reduce

the swelling.

While

the

community

medical

is

encouraged

about

anti-

inflammatories as possible neuroprotective drugs, experts point out

that so far the evidence has

come from

surveys, not blind, placebo-

controlled studies. This means that there are not yet any rigorous,
scientific findings

confirming the drugs' benefits, or guidelines for

doses. Experts also remind people that

to be taken over long periods
fects,

NSAIDs were

not designed

and can produce dangerous side

ef-

including ulcers, intestinal bleeding, and kidney damage.

Nevertheless, the signs so far are very promising, and, like people

who began

at risk for heart disease

the scientific evidence of

about Alzheimer's

may well

its

taking aspirin regularly before

benefits

all

was known, people worried

begin adding a low-dose

NSAID

to their

daily handful of vitamins.

A Lijesaving
Many

of the people in

ally familiar

women

audience

at

the conference were person-

with the wonders of another possible neuroprotective

drug for Alzheimer's

the

my

Hormone?

in

estrogen. In a

showing of hands, almost

the ballroom said they were on

half

hormone replacement

BRAIN FITNESS

208

therapy to counteract the symptoms of menopause and protect

None were

themselves against osteoporosis and heart disease.

hormone supplements
that's just

The

to boost their flagging mental functions. But

what the female hormone appears

to do.

may do more than

menopause came around 1990 when two scien-

widespread inkling that estrogen

first

combat the
tists

taking

signs of

from the University of Southern California School of Medicine

women

began examining data from almost nine thousand

They followed

retirement community.

how many had

noted

then

living in a

the group for eleven years,

what percentage had had

died,

Alzheimer's disease, and what percentage had been taking estrogen

replacement therapy. They discovered that the

were 40 percent
longer a

though

less likely to

woman

estrogen

develop Alzheimer's. Furthermore, the

took the hormone, the better her chances. Al-

had shown

earlier studies

have Alzheimer's,

women on

this

that estrogen helps people

study pointed to

its

power

who

to protect against

the disease.

An

explanation of

around

how

the

why

hormone

estrogen deflects Alzheimer's revolves

acts in the brain.

the hippocampus and cerebral cortex, the

ters,

It

appears most active in

memory and

and multiplies the amount of nerve growth

ing neurons and enhancing cell health.

insulin-like

growth factor

learning cen-

factor, thus protect-

Growth

factor, particularly

(IGF-1), seems to play an active role in

an Alzheimer's brain. Explains Dr. Thierry Hertoghe, an international expert in brain chemistry,

"The IGF-1

level

in

the cere-

brospinal fluid of Alzheimer's patients seems similar to that of

normal people but

in

the forgetful patients, there

IGF-1 binding proteins.

mean
cules,

the binding

which

is

A high

an excess of

concentration of these proteins

inactivates

the mole-

them and prevents

sufficient

amounts of valuable IGF-1 from entering the

availability of IGF-1 for brain cells

may

literally sequesters

too tight or even

virtually

is

brain. This decreased

might be one of the factors that

predisposes to Alzheimer's."

Estrogen also stimulates growth of the synapses that carry signals

between

cells

and helps the brain maintain

its

output of acetyl-

CEREBRAL SECURITY

209

choline, the neurochemical essential to learning

hormone

thermore, the
gets

more oxygen and

stuff," said

Fur-

stimulates blood flow in the brain so that

it

glucose. "The brain just lights up with this

Galen Buckwalter

Dr.

and memory.

at a

symposium on estrogen and

Alzheimer's disease at the University of Southern California in Los

Angeles.

study

in

Women's Health

the works right now, the

(WHI), sponsored by the U.S. National

Institute

ing at the health and aging of thousands of

placement portion of the

ultimately involve 27,000

WHI

on Aging,

is

is

look-

women. The estrogen

study began

1989 and

in

women. Both doctors and women

gerly waiting for early results. But even without the

study, estrogen

Initiative

re-

will

are ea-

government

accumulating accolades. Here are some recent

findings.

five-year study lead

University involved 1,124

found that the

by

Dr. Richard

women

Mayeux

Columbia

at

over seventy years old and

women who had been

taking estrogen for at least

ten years reduced their chances of developing Alzheimer's

to

40 percent. However, taking the supplement

also

for just

by 30

one year

lowered their odds. Dr. Mayeux also found that the hormone

lowered the

which

is

risk for

known

women who had

inherited the gene

ApoE4,

to quadruple a person's likelihood of having de-

mentia.

The

first

controlled study of the effects of estrogen also gen-

erated promising results. Unlike other studies, which have been

surveys of women's health and drug-taking regimens, this study

compared two groups

of subjects,

one wearing

and the other unknowingly wearing

function tests found that the

memory

hormone patch

placebo patch. Mental

of those

women

soaking up

estrogen was two and one-half times better, and their attention

150 percent better. While the study, conducted by Dr. Sanjay

Asthana

at the

Veterans Medical Center

involved only a dozen

women,

in

Tacoma, Washington,

larger tests are planned.

Doctors Claudia Kawas and

Ann

Morrison, researchers

Johns Hopkins Bayview Medical Center

in

at

Baltimore, followed

A
BRAIN FITNESS

210

women

472

never

for sixteen years

were

estrogen

taken

and concluded that those who had

times

2.3

more

likely

have

to

Alzheimer's.

Unfortunately, the case for estrogen as a miracle brain drug

airtight.

One

not

is

study has shown that estrogen replacement therapy

did not improve the subjects' mental functions. Like the study men-

tioned

earlier, this

tirement

aged

one examined

community

in

group of

women

living in a re-

Southern California. Eight hundred

sixty-five to ninety-five

took cognitive function

tests

women
and

re-

ported whether they were taking estrogen replacement therapy.

Over the
in

fifteen-year study, the researchers detected

the thinking

between the

skills

women

no difference

taking and not taking es-

trogen.
Naturally, as

Alzheimer's,

What
swer

is

read the steady stream of news about estrogen and

have

this

nagging question

in

the back of

about men? Should they be taking estrogen? So

men have

no. For starters,

much lower

risk

my

far,

than

mind.

the an-

women

of

developing Alzheimer's or other dementias. About 4 million Americans have Alzheimer's and three-quarters of them are

women. Neu-

enzyme

that converts

roscientists say that men's brains contain an

testosterone to estrogen and, unlike

levels

do not plummet

women,

their basic

hormone

middle age. However, much older

in

with declining testosterone levels

may

men

benefit from testosterone re-

placement therapy.

Help from

As

scientists

have been trying to unravel the chemical mystery of

what Alzheimer's does

findings.

DHL

A number

to the brain, they have

The

intriguing

of studies have discovered that the brains of

people with Alzheimer's have markedly

brains.

made some

difference in

some

cases

is

less

DHEA

almost

half.

than healthy

Consequently,

scientists believe that

DHEA may act as a kind of neuroprotector by

enriching brain tissue

cells.

CEREBRAL SECURITY

A study of sixty-one men

a correlation
tivities.

in

between plasma

The men with more

veins were

nursing homes, aged 57 to

DHEA-S

of the

levels

04, found

and the men's daily

hormone pumping through

more independent and more

ac-

their

able to participate in normal

activities.

Less Fat,

more

Here's one
eat a lot of

fat.

reason,

Most

and

for

dietary fat

More

me

Fish

it's

the most persuasive, not to

and high-calorie

diets

can destroy

your brain. As Dr. Grant discovered when he examined the diets of

Japanese Americans and African Americans,
into neuron-killing toxins.

The

killer fats

molecules oxidize

fat

appear to be those found

Alzheimer's Disease Prevalence (65+)

vs. Fat

Supply

USA
XP
ON

UK
4

y'j/

CANADA

/S

y%U

ITALY/

yS

SPAIN

FINLAND
SWEDEN

JAPAN yS

y^ SINGAPORE

NIGERIA

CHINA m/r
l

20

40

60

80

00

120

140

per capita fat supply (gram/day)

Adapted from Alzheimer's Disease Review,

http://www. coa. uky. edu/ADReview

160

180

200

BRAIN FITN ESS

12

in protein (e.g.,
pies),

animal

and saturated

high-fat diet

is

fat),

consuming

large

for

moving

diets

who have much

fats

feature of the

calories a day.

getting Alzheimer's do not live

but rather eat largely whole grains,

fresh fruits,

and vegetables. Europeans, however, take

much

Americans, but

more

fat as

fish

than

we

Dr. Grant

calories.

into a risky high-calorie, high-

less risk of

loaded with these

and

(e.g., pastries

Another

numbers of

was eating more than 2,000

People

on

fried food).

fats (e.g.,

found that the threshold

fat diet

refined carbohydrates

a different

kind of

fat.

in

They

almost as

much

eat

Swe-

do. Figures about eating patterns in England,

den, and Spain, as well as Japan and Singapore, point to a direct link

between more
this

fish for

dinner and

unequivocal conclusion:

less Alzheimer's. Dr.

offers

increased fish consumption can

".
.

Grant

lower the incidence of dementia."

A Long

Shot:

The Nicotine Patch

As smokers may know, nicotine improves

memory. However, the price

for this

so scientists have been exploring

nicotine without the

Recent

is

very steep,

to reap the mental benefits of

accompanying health hazards.

scientific findings

deed, tickle the

mental sharpness

ways

and

their concentration

memory

have confirmed that nicotine does,

cells.

in-

Researchers at Baylor University Col-

lege of Medicine in Texas have learned that nicotine improves the

communication between brain

cells

pus, the headquarters for learning

number

by zeroing

in

on the hippocam-

and memory. Nicotine boosts the

of neurotransmitters that travel

between neurons

in

this

brain region.

Armed with
rette

the knowledge that the nicotine from even one ciga-

can improve a person's memory, scientists have found

around

cigarettes'

deadly side

effects. Dr. Peter

ans Affairs Medical Center in Albany,

New

Engel

way

at the Veter-

York, reports that the

steady drip from a nicotine patch raises learning test scores in

CEREBRAL SECURITY
Alzheimer's patients. However,

smoking

am

213

not suggesting seniors

start

mind pump.

for a nicotine

substance inspired by a marine

worm may work even

better

than a nicotine patch. Scientists at the University of Florida have

found that

worms

form of

a synthetic

some

helps relieve

poison found

Alzheimer's

in certain

marine

symptoms by stimulating

piece of the brain called the alpha 7-type nicotine receptor. (The
brain has a variety of nicotine receptors.)
cell receptor,

just this brain

the scientists were able to spur thinking without caus-

ing the other side effects that

The

receptors.

By juicing

come with

stimulating other nicotine

synthetic chemical, called

GTS-21, has

slow the onset of Alzheimer's symptoms, and

it is

also

helped

being tested

at

the

University of Florida.

Use

One

It

or Lose

Education

It-.

of the sturdiest defenses against Alzheimer's involves a decision

relatively early in life to

develop and use your mind. Study after

study shows that a person's level of education and the mental de-

mands
tia.

As

of an occupation or daily activities can guard against

a

person obtains more education and/or engages

challenging

he or she

activities,

will

show

the odds drop as to

in

demen-

mentally

when and even whether

signs of Alzheimer's.

For instance, a study

aged 55 to 106 came to

in

the Netherlands involving 7,528 patients

this conclusion:

"People with only primary

education or low-level vocational training were significantly more

likely to

develop dementia than those with medium-level vocational

training or university-level education."

Another study had

tive terms.

similar results

The 593 people involved

lowing standard neurological

The

and framed

researchers, led

tests,

by Yaakov

lived in

its

New

findings in posi-

York City. Fol-

106 were found to be demented.

Stern, concluded, after collecting in-

formation about their education and work history, "The data suggest

BRAIN FITN ESS

TAKE ACTION
Brain Exercises

One

reason

Alzheimer's

better-educated
is

seem protected from

people

that the learning process has increased

strengthened the connections between brain

tissue surplus

keeps them

alert

and sharp

This brain

cells.

as their brains age,

brain cells shrink, or Alzheimer's begins to encroach.

some

and

Here

are

"brain exercises" that, like education, will stimulate your

neurons.

Keep

a daily journal, writing at least a paragraph about

your thoughts or interesting events.

Do

regular puzzles.

try jigsaw puzzles.

If

you

Or

don't like crossword puzzles,

While crosswords help maintain your vo-

cabulary, jigsaws will help your spatial

TV

Participate in

answer or that Wheel

Tackle small

through

ing your

car's oil.

try writing poetry.

skills.

quiz shows. Shout out that Jeopardy!

oj Fortune phrase.

fix-it

problem,

memory

jobs in which you have to think

like replacing a faucet

washer or chang-

Take lessons on any musical instrument. The mechanics

of learning finger

movements and how

to recognize notes re-

quire extraordinary and novel brain coordination.

totally incapable of learning to play an

If

you

feel

instrument, take

singing lessons.

Create something. For instance, draw,

make up

a story for

knit, paint, or

your children or grandchildren.

Learn something new: attend a

class, listen to a seminar,

read a book or magazine article on a subject you

know

noth-

ing about.

that increased educational

the risk of incident

AD

and occupational attainment may reduce

[Alzheimer's disease], either

by decreasing

CEREBRAL SECURITY
ease of clinical detection of Alzheimer's or

215

by imparting

a reserve

that delays the onset of clinical manifestations."

There

downside

is

"more

the

to

education

equals

less

Alzheimer's" equation. Scientists have found that while educated

people (those with high school diplomas and some higher education) are less at risk,

if

they ultimately do show symptoms of the

is

that while the disease

may

hit

the same age, the educated person does not

years

later.

When

much worse

looks

it

One

declines very quickly.

their thinking ability

ness,

explanation

people

show

at

signs of

it

less

until

in

the clever person

who had been

someone

in

else

successfully

whose very grad-

been apparent from the beginning.

ual decline has

SLOWING

IT

DOWN

Even when someone begins to show signs of Alzheimer's,

years before he or she

is

ering that individuals have

You can take

The

incapacitated.

disease varies from person to person,

tion.

possible

more or

does surface, the damage that had been hidden

covering up the symptoms, than

many

ill-

may be

progress of the

and neuroscientists

some control over the

it

are discov-

rate of deteriora-

steps to keep your mental faculties longer.

Today, there are only two U.S. government-approved drugs on

They

the market designed specifically to treat Alzheimer's.

tacrine (trade

name Cognex) and donepezil

(trade

name

and both work the same way. These drugs pump up the
ply of the chemical messenger acetylcholine
tivity of cholinesterase,

the

enzyme

Aricept),

brain's sup-

by disrupting the

that breaks

down

are

ac-

acetylcholine.

Thus, the drugs are called cholinesterase inhibitors, and are part of
a large class of

soning
erate

ability,

drugs that can improve the memory, judgment, rea-

and daily functioning of patients with mild

to

mod-

symptoms.

These drugs

are available only

gastrointestinal side effects,

by prescription and can produce

namely diarrhea and nausea. Generally,

BRAIN FITNESS

216

they are prescribed

tient

is

when

doctor

reasonably certain that a pa-

is

showing signs of dementia.

A number

companies and drug developers are

of pharmaceutical

working on finding other medications that can boost the amount of

acetylcholine in circulation.

One

obvious approach, eating foods or

taking supplements that are precursors to acetylcholine, like choline

or lecithin, has, unfortunately, not

Other medications operating

that have
tories,

New

to treat fever

results.

the brain's cholingeric system

York) and huperzine A, a

Forest Labora-

compound formed from

The

cjian cencj ta.

Association reports that

China

in

shown promise include physostigmine (by

Chinese herbal medicine

ical

shown promising

Journal oj the American

the

Med-

huperzine has been used for centuries

and inflammation and, more

mentia. In the United States, clinical

trials for

in

recently, for de-

huperzine are

the

in

planning stages.

The herb horse balm

contains a substance, carvacrol, that also

seems to halt the breakdown of acetylcholine

be

help

in

the brain. So,

it

promising treatment for Alzheimer's. Another herb that

is

may
may

rosemary, which seems to be a powerful antioxidant and

at-

tacker of free radicals.

The Calcium Route

Another theory about what Alzheimer's does to the brain involves

calcium levels

in

diseased brain

cells.

use for communication and which

Too much
is

calcium, which cells

carefully regulated, destroys

neurons, and researchers are tinkering with a category of drugs

called calcium channel blockers.

proven
sure.

These

are an established, medically

class of drugs that are already prescribed for

The National

cium blocker drug

under consideration

Institute

on Aging reports that

for Alzheimer's
for

human

tests.

is

high blood presat least

one

cal-

being tested and another

is

CEREBRAL SECURITY

217

Going After Free Radicals

Armed with

strong suspicions that free radicals

may be

implicated in

number

Alzheimer's, scientists are investigating and testing a

compounds aimed

combating the formation of

at

of

free radicals or di-

minishing their damage.

already told you about the exciting findings of a test with the

I've

antioxidants vitamin E and selegiline. Selegiline has a checkered test

history: In
ers

some

tests

it

has improved patients' thinking and in oth-

has had no effect. However, doctors at the Veterans Affairs

it

Medical Center

in

Cleveland analyzed the

test data

from eleven

controlled tests of selegiline and found that eight produced im-

provements on such thought processes

and

call,

total recall.

one

In

study,

as

word

done

in

fluency, delayed re-

Czechoslovakia, the

researchers noted that 10

mg

proved

without producing hypertensive side

fects,

patients' thinking

which

it

can do

Another drug

at

per day was an effective dose.

imef-

high doses.

in testing for fighting free radicals in

acetyl-1-carnitine (ALC),

It

which has been shown

to

the

compound

improve think-

ing by juicing up the brain's energy exchange and metabolism. Researchers also believe that

ALC

reduces production of free radicals.

has already produced positive results in improving people's

age-associated
trial

it

testing

memory impairment and

is

now

in

advanced

clinical

by Sigma-Tau Pharmaceuticals Company.

Scientists are also exploring

which

is

what the herbal tonic ginkgo

biloba,

extracted from the leaves of the maidenhair tree, can do

Ginkgo has

for Alzheimer's.

long history of helping to improve

thinking. In repeated controlled studies, this herb has sharpened

people's fuzzy

many

memory, concentration, and thinking. As with so

other cognitive remedies, ginkgo prevents damage from free

radicals

and the

cell

oxidation that restricts the flow of nutrients in

the brain.

Studies aimed solely at Alzheimer's

symptoms have

ated persuasive numbers. For instance,

when

also gener-

half of forty Alz-

BRAIN FITNESS

WATCH OUT
These drugs or compounds

are currently beii ig tested for their

on the symptoms of Alzheimer's. The Pharmaceutical

effects

Research and Manufacturers of America,

list,

notes that these

phase

III

new medicines

clinical trials,

meaning

wh ich

compiled

are mostly in phase

that they are nearing the

this
II

or

end of

their experimental tests.

Drug

Company

Development
Status

AIT-082

NeoTherapeutics

Phase

ALCAR

Sigma-Tau

Phase

III

Phase

(acetyl-L-carnitine)

Ampalex

Pharmaceuticals

Cortex
Pharmaceuticals

celecoxib

Searle

Phase

II

eptastigmine

Mediolanum

Phase

III

Pharmaceuticals

Exelon

Novartis

app submitted

Pharmaceuticals

idebenone

Takeda America

Phase

II/III

lazabemide

Hoffmann-

Phase

III

Phase

III

Phase

III

Phase

III

La Roche

Memric

SmithKline

Beecham
metrifonate

Bayer
Pharmaceuticals

milameline

Hoechst Marion
Roussel

propentofylline

Hoechst-Roussel

Phase

III

Reminyl

Janssen

Phase

III

Pharmaceutica

CEREBRAL SECURITY

SR 46559

Sanofi

Phase

II

Phase

II

Pharmaceuticals

SR 57746

Sanofi

Pharmaceuticals

Synapton

Forest Laboratories

Phase

II

xanomeline

Eli Lilly

Phase

II

The drug development information

Note:

clinical testing.

Phase

healthy volunteers and

II

testing involves about 20 to 80 normal,

designed to

is

and some healthy, and

tiveness.
clinics

III

Phase

is

designed to

test a drug's effec-

testing involves 1,000 to 3,000 patients in

and hospitals and

and

ness

Phase

test a drug's safety.

300 volunteers, some with the target

testing involves 100 to

illness

refers to a stage of

is

designed to

test the drug's effective-

side effects. After a drug successfully completes

all

three phases, the manufacturer applies for a new-drug application.

If

the U.S.

Food and Drug Administration approves

application, the drug can then be prescribed

By permission,

New

Medicines

in

Development

this

by doctors.
Americans, Phar-

for Older

maceutical Research and Manufacturers of America, August 1997.

heimer's patients

unknowingly took 80

times a day for three months, their

proved

mg

of ginkgo extract three

memory and

"significantly" in just the first

month

Other research projects have looked

concentration im-

of taking ginkgo.

at various doses.

to a report in the English medical journal The Lancet,

tors

According

European doc-

have been using daily doses between 120 and 200 mg. Ginkgo

has been tested in forty controlled

tests,

many, and doctors have noticed that

after four to six

weeks.

effects except for

The

in

begins to

France and Ger-

show

effects

only

herbal extract produced no serious side

mild stomach problems.

Another possible neuroprotectant

lalanine (DLPA),

it

mostly

which

is

is

the amino acid DL-pheny-

a contributor to the

of the neurotransmitter norepinephrine.

chemical production

DLPA is essential

to healthy

BRAIN FITN ESS

220

TAKE ACTION
Drugs That Can Impair Your Thinking

These widely used medications can slow or confuse thought

processes,

somewhat mimicking symptoms

Medications that consume the

need to be especially avoided by anyone

(e.g.,

(e.g.,

carbamazepine)

Antidepressants

(e.g.,

imipramine)

Antihistamines and decongestants

(e.g.,

diphenhydramine)

Antihypertensive drugs

(e.g.,

propranolol)

Antiparkinsonian drugs

(e.g.,

levodopa)

(e.g.,

Muscle relaxants
(e.g.,

dementia.

metronidazole)
(e.g.,

Sedatives

pills,

quinidine)

Anticonvulsants

Corticosteroids

and sleeping

at risk for

codeine)

(e.g.,

Antiarrhythmic drugs
Antibiotics

Alzheimer's.

brain's store of acetylcholine,

like tranquilizers, painkillers, antihistamines,

Analgesics

of

hydrocortisone, prednisone)

(e.g.,

methocarbamol)

phenobarbital, diazepam)

memory, and while most people probably get enough through the
proteins they eat,

some people supplement

their intake.

NEW COMPOUNDS
One
able

of the
is

most exciting new medications about

to

become

avail-

the drug ampakine. Discovered in 1991 by Dr. Gary Lynch,

ampakine improves communication between brain

cells

by keeping

the lines of communication, the synapses, open a few seconds longer

than normal. In a test using a mild dose of the drug,

memory
memory

of

men aged

it

sharpened the

sixty-five to seventy to that similar to the

of students in their twenties.

Ampakines (Ampalex)

are be-

CEREBRAL SECURITY

221

A BRIEF REFRESHER
Alzheimer's

women and
one

should

afflicts

people with a family history of the disease. Yet no

completely fated to become demented, and there

is

you can do
or,

aging that more often

a disease of

is

is

much

to protect yourself against the onset of Alzheimer's

it

strike,

to slow

its

progression.

Here

some

are

strategies.

Improve brain metabolism. Increasing blood circulation and

oxygen delivery

and damaging

retards the buildup of toxins

plaques and tangles, and increases the circulation of

neu-

vital

rochemicals. Reducing stress and the production of stress hor-

mones

is

way

Consume

to

do

this.

antioxidants.

These combat

free

harmful by-products of the natural oxidation process

body

that

may

well be a cause of the brain

damage

and foods that contain beta-carotene,

in

that

with Alzheimer's. Powerful antioxidants include vitamin

min

the

radicals,

selegiline,

the

comes
E, vita-

and the

herb ginkgo biloba.

Watch what you

eat.

High-fat, high-salt diets have been

linked to Alzheimer's, so reduce consumption of

saturated

hand, the

fats,

refined carbohydrates, and

oils in

fish

mackerel, and salmon,

found

may

in

salt.

fats,

especially

On

the other

deep, cold waters, like tuna,

help ward off the disease.

Take anti-inflammatory medication. Over-the-counter

inflammatories like aspirin and ibuprofen have

anti-

shown promis-

ing results as neuroprotectants.

Lower
brain
tia.

risk of stroke. Strokes

damage and may

You can lower your

can do an enormous amount of

well be a leading contributor to

risk

by controlling your blood

demen-

pressure,

not smoking, and watching your cholesterol.

Take estrogen. Hormone replacement therapy

in

women

is

probably one of the surest ways to protect against Alzheimer's.

BRAIN FITNESS

222

Exercise your brain. Mental activity builds neural connections that act as buffers against the dementia that follows brain
cell death.

Slow

down.

it

Two

prescription

drugs,

tacrine

and

donepezil, help slow the progression of the disease.

ing developed by Cortex Pharmaceuticals and are currently being

tested in clinical

trials as a

drug to

treat Alzheimer's.

Oft the Horizon

Molecules from the Caucasian snowdrop plant have been

found to slow the breakdown of acetylcholine. Scientists have

molded the

plant's

thamine, which

is

molecules into

compound

called galan-

in clinical trials.

study of a large population group

South Carolina pin-

in

pointed a possible link between high fluoride and reduced

risk of

Alzheimer's. Taking sodium fluoride, the study suggested,

may

slow the progress of the disease.

Scientists in

Romania have been

testing a

new

Alzheimer's

drug formula that affects brain metabolism. Called Antagonic

Stress, the

drug

is

ications, antistress

combination of antioxidants, nootropic med-

compounds, and minerals.

343 people aged sixty to seventy-six and with

In a

study involving

a history of organic

mental disorders, Antagonic Stress was pitted

in

double-blind,

placebo-controlled tests against a placebo, a nootropic drug, a

free-radical scavenger,

and cerebral

extended over three months, and

vasodilators.

at

The experiment

the end, people taking the

Antagonic Stress capsule showed improvements on depression

and anxiety

tests,

memory and

intelligence scales,

slower mental deterioration. Another study

in

and exhibited

Romania came up

CEREBRAL SECURITY
with similar

approved

and the drug has been

results,

and

clinically tested

for use in that country.

Scientists believe they

similar to nerve

growth

without

flaw,

its fatal

have

factor,

which

is

finally

found

developing

damaged by

may soon be

new

at

tested in clinical

cells

regrow, but

Guilford Pharmaceuticals,
a

preeminent neuroscican stimulate brain

class of drugs that

Alzheimer's.

drug compound

an inability to pass from the blood-

whose founders include Solomon Synder,

entist, are

which helps brain

stream into the brain. Researchers

cells

223

The drug

class,

named GPI-1046,

trials.

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March

1997, 1303-14.

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Branch, D. R. "Slow-release physostigmine improves cognition." Family

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Breitner,

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C. "The role of anti-inflammatory drugs

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Brody,

J.

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Fackelmann, K. "Forever smart: does estrogen enhance memory?"

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Lancet,

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Gatz, M., et

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Grant,

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Khalsa, D.

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Lipkin, R. "Sea

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plants spur

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McCaddon,

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A. "Dementia, aging and the stress control

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may

March

18, 1995.

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association with education.

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new treatment

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in

gerontopsy-

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30 (717), 315-30, June 1994.

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al.

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of selegiline, alpha-tocopherol, or

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Skolnick, A. A. "Old Chinese herbal medicine used for fever yields possible
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I.,

et

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Snowdon, D.

12, 1997.

A., et

141-46, April 27, 1996.

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al.

and Alzheimer's disease

in late life:

Snowdon, D.

al.

and cognitive func-

Nun

Study." Jour-

528-532, 1996.

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and the

clinical expression of

disease." Journal oj the American Medical Association,

813-17, March
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A., et

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Alzheimer

American Medical Associa-

"15-year longitudinal study of blood pressure and de-

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mentia." Lancet, 347 (9009),

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the

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(10),

12, 1997.

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E., et al.

likely electromagnetic field exposure." Neurology,

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1477-81, Decem-

ber 1996.
Stenson,

"Protein

J.

bune, April 4,

1996,

Stern, Y., et

damages blood

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al.

of Alzheimer's disease." Journal of

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vessels in Alzheimer's." Medical Tri-

12.

the

American Medical Association, 271 (13),

1994.

6,

Tang, M. "Effect of oestrogen during menopause on

and

Tolbert, S. R.,

Fuller,

M.

and age

at

on-

17, 1996.

A. "Selegiline in treatment of behavioral

and cognitive symptoms of Alzheimer's

1

risk

348 (9025), 429-33, August

set of Alzheimer's disease." Lancet,

30 (10),

on the incidence

disease." Annals of Pharmacotherapy,

122-29, October 1996.

Tucker,

M. "Nicotine patch may help cognition

Practice News, July

"Vitamin levels

in Alzheimer's."

1,

1996, 36.

in

Alzheimer's disease." Nutrition Research

Newsletter,

Family

(6),

77, June 1992.

Weiner, M.
can

now
in

"Alzheimer's disease:

what we now know, and what you

do." Consultant, 35 (3), 313-17,

White,

men

F.

L.,

et

al.

1995.

"Prevalence of dementia in older Japanese-American

Hawaii." Journal of

September

March

the

American Medical Association,

276

(12),

955-60,

25, 1996.

"The zinc

link to Alzheimer's:

Nutrition, 18 (5), 7,

May

1995.

is

there a reason to worry?" Environmental

Six

iriHii

YO@O^Z^L

BHAIN
SEXUAL STIM

As

you have probably guessed by now,

firmly believe,

me up,

and have

I'm a

lots of scientific

mind-body

and that the

that thought processes affect our bodies,

lives consist of

more than thoughts. There

side to each of us: our emotions.

mind

is

useless

if

it

The

sharpest,

evidence to back

health of our bodies affects our brains and thinking. But, as

know, our

guy.

is

we

all

whole other

most knowledgeable

shares space with undeveloped or destructive

emotions. By tending to our relationships with others, by giving and

getting the smorgasbord of feelings that
ings,

we add muscle and

Emotional healthiness

ways

staying
is

at

makes us

vital

human

be-

to our mental wealth.

not as elusive as

to cultivate our emotional

must look

power

it

and sensual

may

sound. There are

selves.

To do

this,

we

the chemical stew that courses through the brain and

body, especially our hormones.

A vivid demonstration
occurred

at

of

how hormones

steer our emotional lives

an international conference on Anti-Aging Medicine

and Biomedical Technology

in

Las Vegas attended

by more than

227

BRAIN FITNESS

228

1,500 health care professionals from around the world. As chairman

of the sponsoring organization, the

ing Medicine,

was

American Academy of Anti-Ag-

some

a participant in the doings, including

of

the lively relationships that developed and changed. While avoiding

any description that might warrant an "R" rating

tell

you about some

my

of

make them healthy and

for this book, let

emotional encounters and what

did to

productive.

Given the locale and the people attending the conference,

understandable

that

me

personal

were

relationships

agenda item. Huge conferences that push together

an

it

is

unwritten

active, curious

people into an intense couple of days always throw off some sparks.
I

was

speaker

the three-day conference, and although each day

at

was packed with symposia and presentations, there was ample time
for catching

up with old friends and meeting new ones.

Regardless of where you are or what you are doing, your sex hor-

mones

thinking.
self

Her

going to influence some facet of your behavior or

are always

They

intrigued

certainly did with me.

by

nutritional

woman

had

just

seemed

we found

met but knew by

to be everywhere.

were not only her obvious physical

What

assets but

way she laughed with her eyes

too. Like the

lectures,

supplement company was an exhibitor

ference and she

asset, too)

Between

and seemed

to share

my opinions

found myreputation.

turned

more

the con-

at

my

elusive qualities,

(okay, that's a physical

of people. For instance,

ourselves both rolling our eyes at long-winded academic

answers to simple questions. Like me, she was intense and

became

head

at times

so focused on reading or listening that she was oblivious to

her surroundings.
In looking

back

at that

conference,

think

hers, too,

alized

and understood what was happening

This quiz

if

we had

to us, the

re-

outcome

different.

illustrates

what

scientists

men's and women's brains, and

cific abilities

behavior, and

was driven largely by hormones. And

maybe

might have been

my

and

skills.

how

memory,

the differences in

these variations influence spe-

For instance,

hearing, better short-term

know about

women

are verbal

have more sensitive

and good with words,

THE EMOTIONAL BRAIN

229

DO YOU HAVE A MALE OR A FEMALE BRAIN?

The "gender" of your brain

is

determined by the amount of female

or male hormones you were exposed to

with feminine

traits

and

and

brains,

Men can

in utero.

women

be born

with masculine

traits

and brains. Take this quiz for a general idea as to whether your
and your thinking

brain,

When you

1.

were

habits, are

elementary school,

in

and writing

spelling bees

more male or

female.

how

did you do in

stories? a) Excelled at both,- b) Ex-

celled at one,- c) Excelled at neither.

You're a tourist in a foreign city, walking around and ex-

2.

ploring the

sites.

How readily do you know which way

you think

is

north?

you can

a)

You have no

it,-

c)

You know

3.

You're working late and the only discernible noise in your

office
is:

a)

is

You hear

If

it

hum

of a

and

try to

You hardly hear

computer
block

are walking

through

How

readily can

you

c)

You
5.

time

you can place

out, b)

it

which car

can't identify the source at

comes

member?

a)

on,

member any
6.

you

You

c)

making the noise

After a moment's

It

it,-

all.

of the tune

the radio.

and

You're singing along to most of

all,

is

a)

new tune on

how much

the chorus but that's

irri-

You can immediately pinpoint

b)

While driving you hear

it

only mildly

It's

it

parking lot and a car alarm goes

identify

it,-

Your reaction to

printer.

(without looking for any flashing lights)?

thinking,

find

at all.

it

You

4.

for a minute,

and immediately.

intuitively

the soft

tating; c)

off.

idea, b)

lyrics

it,-

b)

The

next

do you

re-

You can hum

sounds familiar but you don't

re-

of the music or words.

are interviewing for a

a tour of the

dozen people.

company
few days

new

offices

later,

job,

you met.

recruiter gives

and introduces you to

when you

the job, the recruiter mentions that

four of the people

and the

you

half a

learn that you've got

will

be working with

Do you remember what

they

BRAIN FITNESS

230

looked

like? a)

You can

You

a couple,- c)

neighborhood yard

to a neighbor you've seen around

couple days

who

she

gives her name,- c)

Even

are introduced

and said hello to

in passing.

know who

she

You know

only after she

is

name,

it

takes

you

her.

You've decided to see a movie on your own, and as you en-

you

ter the theater,

in

and

sale

after she gives her

couple of seconds to place

8.

You remember

that neighbor telephones you. a)

later,

immediately; b) You

is

b)

any of them.

can't give a face to

You stop by

7.

them

picture each of

see that there are clusters of people sitting

the middle and near the

aisles.

Where do you

next to other people so you can see

but a couple of seats away,seats

9.

better,-

Near the

b)

Off by yourself with

c)

Right

sit? a)

clusters

empty

lots of

around you.
You're checking out from the grocery store and bagging

your groceries. Given different-size containers and bags of produce,

a)

You quickly give up making things

couple of items
up,- c)

in

You neatly

each

fit

company

ing an affair with

someone

who?

You

a)

You

party and
in

know

as

just a

they are rung

sure,- c)

You

see

coworker

the department.

easily detect the relationship,- b)

idea but aren't

and put

everything into one or two bags.

are at a

10.

You bag items

b)

bag,-

fit

hav-

is

Can you

You have

no clues and cannot

tell

good

tell.

Scoring-.

Men: For each

a)

answer add 8 points,

for

each b) answer add

4 points, for each c) answer subtract 4 points.

and

between
brain.

score below

For each

a)

answer, add

traits.

2 points, for each b) answer

points, for each c) answer, subtract 4 points.

score between 40 and 80.

male brain.

will score

indicates a strong male

score above 48 indicates female brain

Women:
add 4

48.

Most

Most

will

A score above 80 indicates a strong fe-

A score below 40

indicates male brain

traits.

THE EMOTIONAL BRAIN

and

are

more perceptive and

more adept with

objects, shapes,

with geography and

ter

intuitive

231

about other people.

Men

are

and geometrical problems, are bet-

reading maps, and are more sensitive to

at

personal space around them.

SEX HORMONES
Long before any

of us see the light of day, sex

hormones

are wash-

ing through our fetal brains, shaping the arrangements of certain

neurons, adjusting the chemistry, and orchestrating our sexuality.

Hormones

are brain chemicals, setting off a chemical chain reaction

that alters our physical selves, our emotional selves,

and our think-

ing selves.

At the beginning, everyone

gen. Even after gender

our bodies. After the

makes

that

is

set,

is

bathed

testosterone and estro-

in

both these sex hormones are present

chromosomes have

set in

person male or female, the developing gonads produce

more testosterone or estrogen and the brain grows more or

ceptible to certain sex hormones. As

mones

we

can

all

attest,

when

are fairly quiet until adolescence,

same

level in the

middle years, while others

Up

to a point, men's

same sexual path.

itary

We

hormones and

Our hormones

searchers studying the

In

fall in

the sex hor-

Some hormones

years and decline in the

cycles or steadily decrease.

and women's brains and bodies

all

have

are especially

women.

many

It's

travel the

hypothalamus that produces

directs the sexual response

gen and testosterone.

in

for

and

rise

sexually dimorphic nucleus

than

body

less sus-

their production

kicks into high gear. After that, their activity varies.

stay at the

in

motion the chemistry

busy

in a

pitu-

and mating behavior.

spot of the brain called the

(SDN), which

is

very sensitive to estro-

here that guys and gals part ways. Re-

SDN have

found that

in

men

it is

one hundred autopsies of normal

much

larger

brains, the

SDN was two and a half times larger than the women's. While
sure exactly what the SDN does, many scientists suspect that

men's

not

participates in establishing

it

gender identity and mounting behavior.

BRAIN FITNESS

232

Given the differences

surprising to find that

By and

large,

men

in brain structure

men and women do

are naturally promiscuous

The

constant state of sexual arousal.

first,

and most,

lights on,

they

is

visual

like

what

watching

they

However, men

see.

The sensory
and

are

(I

like sex

them

with the

pornography, they are

know

these are general-

they don't apply to you.)

They

more aroused by the

like foreplay

and intimate

idea of a relationship than

tures of penises. (Ditto for you, gals

all

are not in

experiences that turn women's heads stem from their

sense of touch, smell, and sound.

talk,

if

They

like

turned on by sexual pictures of women.

izations, guys, so don't be offended

and seek out many sex

sense that stimulates

they

sex,

not

is

it

not behave the same way.

partners. Their brains are wired that way.

a

and chemistry,

know

by

pic-

this doesn't describe

of you!)

Sexual gratification

women, and

it is

more

of climax, while fewer

is

much more

important to

of a certainty. Virtually every

women

maybe only one

men than to
man is capable

in five

experi-

ence consistent rapidly induced orgasms.

Daily Fluctuations in
in Elderly

8 A.M.

(69-80

Noon

Serum Levels of Testosterone

and Young (26-36 yrs.)

yrs.)

4 P.M.

8 P.M.

Elderly
Adapted from Hormones and Aging

(1

995)

Midnight

4 A.M.

-"Young

THE EMOTIONAL BRAIN

Over

hormone

time, our

levels

change, and aging alone

only influence. Physical activity

lifestyle

233

as

well, as

not the

is

nutrition,

diet,

can also affect them. Contrary to what you might

times, our

hormones

are not always in charge.

We

and

feel at

can manipulate

them, even the two most abundant and powerful, testosterone and
estrogen. Here's a
tant to

They

keep

rundown

mind

in

that

of their

marquee

features,

and

it's

impor-

none of the sex hormones functions alone.

are constantly interacting in a ballet of balance, counterbal-

ance, and feedback loops. Thus, in concert, they engage in a chemical

dance that stimulates our emotions, thoughts, and behavior.

The Take-Charge Hormone-.

This hormone pushes

all

charge of the sex drive

not the

ship, but simple,

of us around,

Testosterone

men and women.

It's

in

desire for intimacy or a relation-

uncomplicated intercourse.

aggressive and competitive, even violent.

It's

It

also

what makes

us

shapes the body, too,

stimulating the growth of certain organs and hair, and helping the

body convert protein

women

than

a single day, a

into muscle.

more

ten times

Of

and

his

afternoon. There's a reason

in a

cycles differently in men. In

men

it's

at

monthly

making her

falls six
It

or seven times,

climbs during the

double what

it is

other times of the year.

is

the late
first

also higher in the au-

A woman's

testosterone

moves

cycle, rising just before or during menstruation

and

feel sexy.

Outside forces also influence testosterone production.

ing situation can
it.

in

think a lot about sex, especially

the morning! Men's testosterone

tumn than

men have much more

emotions and thoughts.

night so that in the early morning,

in

it

man's testosterone rises and

which can whipsaw

thing

course,

pump

it

An

up, while a stressful situation can

Certain foods and activities also shove

it

arous-

dampen

around.

Testosterone also seems to have a strong influence on personal relationships. Sociologist

psychologist James

Alan Booth

Dabbs

at

at

Penn State University and

Georgia State University have looked

234

BRAIN FITNESS

TAKE ACTION
Get a Grip on Your Testosterone

These foods,
Sexual

activities,

intercourse.

and seasons

affect testosterone levels:

Researchers

believe

sex

that

affects

testosterone levels, not vice versa.

December

surge.

more than

Measurements of testosterone

found that the hormone peaked

Among men

peaked

in

in

four thousand military veterans aged thirty-two

to forty-four
ber.

levels

their

in

early

thirties,

in

Decem-

testosterone

November.

Fights or arguments. Confrontations or physical threats can

increase testosterone.

Red meat. This food has been linked

to higher testosterone

levels.

Vegetarian
Zinc.

diet.

Red meat may

increase testosterone.

deficiency of this nutritional mineral, which

consume

either in foods like fish

and oysters or

ments, has been linked with subpar testosterone.

ommended

daily dose

is

you

in supple-

rec-

30-50 mg.

Vigorous exercise. Exercise, especially weight training

in-

volving large muscle groups like the quadriceps, boosts

testosterone.

Aerobic exercise. Excessive stamina

activities, like

jogging

and cycling, lower testosterone.

Stress.

Worry, tension, and other kinds of psychological

stress

generate chemicals that suppress testosterone.

at the interplay

relationships.

of this

between men's testosterone

They discovered

hormone had

unions.

and

their marital

men with higher

They were more apt

that married

less stable

levels

levels

to

be

abusive, to have affairs, or to seek divorces.

Women's

relationships, too,

may be

colored by testosterone. Dr.

THE EMOTIONAL BRAIN

Patricia Schreiner-Engel, a professor of obstetrics

Mount

Sinai School of

Medicine

in

New

and gynecology

at

York, measured testos-

women and

terone levels in thirty working

235

found that those with

higher hormone levels were not only the most success-oriented but,

more

none was married or

telling,

women

comparison, the

many

ried for

Women

more muscle and weigh

level has

gone too

cholesterol, weight gain,

mone

Signs

in

women

that

bad

and lowered voice.

feel listless, irritable,

dips

less.

far are lots of facial hair, a rise in

testosterone in either

little

Men

bido.

testosterone had either been mar-

less

with high testosterone levels are not only more sexually

hormone

Too

long-term relationship. By

years or were in lasting relationships.

active but have

the

with

in a

men

or

women dampens

and depressed when

the

li-

this vital hor-

below normal. For women, no testosterone means no

orgasm.
Slowly, as

we

get older,

down. With men, the

or

fifties,

Women

Although

years.

slide

of the testosterone turmoil quiets

becomes detectable

as the sexual

sixties,

mellow.

traits

much

also lose

fires

some

and brain

their forties,

and hard-driving personality

of this juice around the middle

their ovaries continue to generate testosterone

menopause, other sources of

after

in

it

the adrenal

glands,

even

body

fat,

slow down production.

In relationships, testosterone

is

often a hidden troublemaker.

It

can make people behave irrationally and fan bursts of temper or

combativeness. Especially

throughout

falling

in

men, considering that

a single day, this

rising

it's

pugnacious hormone can make

them seemingly moody or so focused or single-minded

block out other people's feelings or opinions.
to
if

my

friends

that they

seen this happen

I've

they get pumped up and determined, then annoyed,

not outright angry,

Sometimes

and

their

when someone

hormones can

jerk

tries to

take

them around

them

off-course.

to the point of

ridiculousness.

On
gas,

the second morning of the anti-aging conference in Las Ve-

noticed a colleague steam into the hotel restaurant looking for

a quiet

corner table.

He had

a sheaf of papers,

and he obviously

BRAIN FITNESS

236

wanted
sion

to prepare his talk uninterrupted over breakfast. His expres-

was grim and determined, and

get his

work done before

room and saw

tail

Gale, a

knew he

his 10 A.M. session.

woman

felt
I

under the gun to

glanced around the

he had been chatting up

at

the cock-

party the evening before. She was watching him, waiting for him

He

to look around so she could catch his eye.

poured

his coffee,

to join her.

He

and she gave him

didn't

did look up as he

big smile and gestured for him

but gave her a grim smile, frowned

stir,

pen and paper, and went back to writing. She looked

when

she caught

me watching

her,

a little hurt, so

smiled, picked up

at his

my juice,

and

joined her.

About twenty minutes

we had both

later,

breakfast and were talking casually

peared beside the

table.

He was

exactly what he was thinking

tured at an

empty

"Isn't it a little

shrugged

when our grouchy

giving
that

me

colleague ap-

very dirty look.

was moving

in

on Gale.

knew
I

ges-

but he just growled.

chair,

early in the

helplessly,

finished a pleasant

day

for you?"

he snapped

me.

at

knowing he would not hear any explanation

offered.

"You've no call to say that," Gale declared. She pushed back her
chair,

stood up, gave

away without

word

me

sweet "Thanks for breakfast," and strode

to him.

"Nice going, yo-yo,"

said. "For

about you, telling her what

a great

All of a sudden, the piss

looked

crestfallen.

your information,

guy you

was talking

are."

and vinegar drained out of him.

"Oops" was

he could

all

He

say.

The Sap oj Life: Estrogen

Women

are really fortunate to have this

hormone

that does so

much

not just for sexuality but also for personal relationships, mental functioning,

and even

as protection against Alzheimer's.

dusting of estrogen

about one-twentieth

too, experience a sampling of

its

wondrous

of a

Men do

woman's

effects.

have

so they,

THE EMOTIONAL BRAIN

As the biological sap of
pares her

body and organs

makes her eager

and lubricates
a

terone.

It

makes

more

is

not compel her to

is

the

hormone

it

nourishes

it

make

that can

sexy, high-heeled shoes (they accentuate in-

stinctive "display" behavior)

touch. Estrogen

estrogen pre-

life,

and children. Physiologically,

for sex

and organs. This

wear

to

woman's reproductive

and receptive to intercourse, and

for

tissues

woman want

237

and makes her skin more

sensitive to

subtle in the mating dance than testos-

woman

eager for

mate, but not pushy.

initiate sexual activity (if

she does,

it's

It

does

the testos-

terone at work) but instead makes her definitely interested and available.

woman's estrogen

and while

it

it

falls in a

can swing enormously.

hundred receptors

The upshot

gans.

whispering

and

twenty-eight-day cycle,

peaks twice, just before ovulation and about a week be-

fore menstruation,
least three

rises

in

for estrogen, so

that this

is

Human

female

cell tissue

influences

it

has at

many

or-

hormone may be constantly

woman's ear and affecting her moods, behavior,

how

thought processes, even

well she does at math.

(A study led by Barbara Sherwin,

leading

hormone

researcher at

McGill University, suggests that men's memories are enhanced by

estrogen. She looked at thirty-three

testosterone and estradiol

els,

men

and gave them

young men, measured

the most potent form

number

of

memory and

their free

of estrogen

attention tests.

memory

The

gesterone,

is

not the only sex

hormone being produced.

another reproductive chemical,

also

is

actions. In the

first

her brain more lively

part of the cycle, a

she's

more

alert,

even depressed.

positive,

and more

of the cycle, progesterone spikes,

like that of a sedative,

and

moods

sharper and quicker with

reduces blood flow and oxygen consumption

is

and

woman's estrogen makes

math problems, more buoyant and upbeat, more

Toward the end

Pro-

surging

ebbing, and this tide of hormones can tamper with a woman's

confident.

in

skills.)

But estrogen

fect

lev-

with the highest estradiol outshone their fellow test-takers

visual

and

in

the brain.

woman may

which

The

feel sluggish

ef-

and

BRAIN FITN ESS

238

TAKE ACTION
Manage Your Estrogen
These

and foods

activities

duction, although there

will raise or

lower your estrogen pro-

no natural way of reversing the hor-

is

monal shutdown of menopause:

Regular, strenuous physical activity lowers estrogen.

Sexual intercourse raises estrogen.

Sexual abstinence lowers estrogen.

Significant weight gain or obesity raises estrogen.

Severe weight loss or calorie restriction lowers estrogen.

High-fat, low-fiber diet raises estrogen.
Fiber diet of wheat bran supplementation lowers estrogen.

Low- fat

diet lowers estrogen.

Phytoestrogens (estrogens from plants)

whole-wheat products
Alcoholism

Sometime
progesterone

menopause
life as

soy products and

raise estrogen.

raises estrogen.

her

forties, a

starts to

stage, or

woman's production of estrogen and

down and become

slow

erratic.

perimenopause, can wreak havoc

This pre-

in a

woman's

her hormones take her on an emotional tsunami. In a single

may

day, she

and

in

in

buoyant and

feel

out-of-sorts.

activity ceases.

Around age

positive,

fifty,

at

achy and sluggish,

menopause,

all

this

irritable

hormonal

woman's estrogen and progesterone production

plummets. Again, her moods and behavior can span entire oceans.

Some women

find themselves going through the stereotypical feel-

ings of depression
trigger,

and

lethargy,

and

living with an emotional hair

quick to cry or laugh. Others discover that menopause

brings a certain liberation, with feelings of confidence, energy, and

well-being.

While

ment

certain foods

and

activities, as well as

therapy, can affect and

smooth out

hormone

replace-

women's hormonal pro-

THE EMOTIONAL BRAIN

duction,

it is

lationships

useful for

may be

men and women

both

at least partly at

239

to realize that their re

the mercy of hormonal fluctua

tions.

HIS
An

essential ingredient in

lationship

think and

AND HERS

any successful heterosexual romance or

an understanding of

is

feel.

The

reason

"second favorite organ"

lies in

the

ception, even before gender

how
what

brain.
is

men and women

differently

Woody

Allen once called his

From almost the time

of con-

determined, men's and women's

brains develop into slightly but profoundly different structures.

mixture of hormones circulating through the

its

re-

physical layout and determine whether

fetal

its

The

brain helps shape

construction will be

primarily male or female. Since the early 1970s, with the publication
of the

first

study to

show

the structural difference between male and

female brains, numerous studies have shown that they part ways
synaptically, anatomically,

and

in

terms of cellular organization. Au-

topsies plus scans of an active brain as

it

tackles a

problem or task

confirm the existence of His and Her models.

Here's a

about

how

these

of

where our brains

two routes influence our

part

ways and theories

abilities

and behavior.

Men's brains are about 15 percent larger than women's. Speregions that are bigger include an area within the hypothal-

cific

amus
one

rundown

that

is

in

charge of mating and sexual behavior:

half times larger in

men. However, before

my

It is

two and

male readers

RIGHT AND LEFT HEMISPHERES

Right: visual, spatial, geometric shapes, emotions, abstract ideas
Left: verbal skills,

ing and reason

language, reading and writing, logical think-

BRAIN FITNESS

240

begin to

feel superior,

keep

mind

in

sarily translate into smarter.

If

that bigger does not neces-

you doubt

consider the ele-

this,

phant's eleven-pound brain (ours weighs about three pounds)

its

mental

The

abilities.

cerebral cortex, the brain's outer layer,

right hemisphere in

Thus,

men

men.

In

women,

skills.

Anne Moir and David Jessel,

This

play and pillow

As

may be why,
Sex,

left side.

women

tend to

say researchers

men

are excited

fantasies run to gentle fore-

talk.

faced with an abstract problem,

women

the right hemisphere, while

brain.

thicker on the

is

thicker on the

authors of Brain

by pornography and women's sexual

When

it is

tend to be more visually oriented and

be more adept with verbal

and

men have

a result,

men

tap mainly into

both halves of the

utilize

an easier time thinking about and

solving mathematical and geometric problems, from

how

high-arcing baseball. Another

to find

something to catching

tion of this difference

was developed by neuroscientist Cecile

Naylor,

who

men and women

used brain scans to find that

ferent parts of their brains

when

illustra-

use

dif-

spelling. In a different study, re-

searchers at Yale University scanned men's and women's brains

while they were reading and saw that men's

vated, while both sides of the

A man's

skills. In

on the

contrast, a

men's emotional responses are rooted

means

right

and

left

in

left.

was

acti-

active.

or right side re-

woman's brain

regions in both halves to accomplish certain

women's emanate from both

side

women's brains were

brain has specific regions

sponsible for certain

left

skills.

pulls

from

For example,

the right side, and

This organization also

that men's emotional responses are distinctly separate from

their verbal abilities in the left hemisphere,

able to express their feelings.

thoughts

(left side)

On

and so they are

the other hand, women's

always have an emotional component (right

side).

Men's cerebral compartmentalization makes

them

to concentrate

than

men

it

easier for

and be single-minded. The emotional un-

derpinnings of women's thought processes

women

less

suffer

from depression.

may

explain

why more

THE EMOTIONAL BRAIN

women,

In

there seem to be

241

more or better-developed

fibers

the corpus callosum, the tissue connecting the two halves of

in

the brain. Although this structure starts out larger in men,

women's does

shrinks as they age, while a

women

more

are

more

to be

other people.
the

power

able to integrate words and thoughts

articulate

women more
of

not. Perhaps this

and

fluent.

The combination
empathy and an

at

earlier,

when

body language. As we
is

given to transsexual

women become

better at

language fluency.

Subtle wiring differences probably account for men's and

women's sensual

mean-

medical treatment to make their

bodies more male), the masculinized

spatial tasks but lose their

detecting clues about

ability to intuitively extract

testosterone therapy

women (women undergoing

and tend

of thought and emotion gives her

ing from gestures, facial expressions, and

noted

why

This connection also makes

and sharper

sensitive to

is

it

Women

variations.

Namely:

have better hearing and can duplicate

tune more

easily.

Men

Men's and women's sense of smell

at tolerating

Men
Men

women

are better at handling acute pain, while

have

are better

chronic pain.

a stronger

is

the same.

sweet tooth than women.

see distances better,-

women

see better at night.

MORE HORMONES
TO MUDDY YOUR RELATIONSHIPS
Estrogen, progesterone, and testosterone are not the only confections complicating

and confusing your

relationships.

brains process a pharmacopoeia of hormones,

chemicals that regulate organs and affect

chemicals are constantly tinkering with
So,

it

is

which

tissues.

all

we

Our bodies and

are simply

Dozens

do, think,

of these

and

feel.

not surprising that they can also manipulate our relation-

BRAIN FITNESS

242

WHERE OUR BRAINS PART WAYS

These

are the differences

between men's and women's mental

skills:

Men's Strengths

Women's

Math

Verbal communication

calculations

Spatial reasoning, e.g., geometry,

Linguistic learning, e.g.,

hand-eye coordination

Reading

vocabulary

map

Fine motor and

hand
Seeing

Strengths

Seeing

in bright light

Sensitivity to salty taste

skills

at

night

Sensitivity to bitter

and

sweet tastes
Interest in objects

Interest in faces

and people
Hearing memory

Visual

Concentration, single-

Integrating thought

minded focus

ships
alter

and sex

memory

and emotion

lives.

Here

are the

whom we

everything from

main chemical characters that can

find attractive to the intensity of or-

gasms.

Luteinizing

LHRH

is

traffic

hormones.
fected

LHRH

the rise and

vital to

chemical

by

It

Hormone Releasing Hormone (LHRH)

fall

of testosterone and estrogen.

It's

cop, regulating the stop and go patterns of other

sets the

stress,

in a nasal

and

tempo
in

of

hormonal

men by

cycles. In

women

it is

af-

emotional or sexual situations.

spray has been used somewhat successfully as a

treatment for male impotence and

in

women

as a fertility drug.

THE EMOTIONAL BRAIN

243

Progesterone

This

is

hormone

a gestational

that prepares the uterus

and body

for

pregnancy, a precursor hormone that the body converts into other

steroid hormones.

sex drive.

It

lowers testosterone levels and so dampens the

synthetic form

is

used

as a contraceptive.

Prolactin

A woman

produces prolactin when she nurses, and one of

its

effects

to reduce the sex drive

and lower testosterone.

In short,

as a sexual inhibitor so a

new mother can devote

herself to the in-

is

fant.

However, should

potence and depression.

woman
In

produce too much,

both men and women,

it

serves

it

can cause im-

it is

stimulated by

physical activity, during sleep, and at times of stress.

Oxytocin
Circulating in the reproductive systems of both

oxytocin

is

men and women,

the bonding and parenting hormone, and

by touch. While

it

meaning you produce

and

stimulated

can cloud your thinking and reasoning

also creates strong feelings of attachment.

falling doses,

is

it

it

in

It is

a "surging"

ability,

it

hormone,

splurges rather than in steady rising and

can generate an immediate response.

when people

are constantly touching each

other, oxytocin can create a strong

bond. You have more control

Surging powerfully

over oxytocin than other hormones through the decisions you make

about

whom

women
it

to touch.

It

mixes with estrogen for

tend to be more swayed by

doesn't arise.

ation for a

The production

woman

it

its

best effect, so

than men. Without estrogen,

of oxytocin

may

thus be a consider-

thinking about estrogen replacement therapy.


BRAIN FITN ESS

244

Vasopressin

Vasopressin

an androgen, or male hormone, that moderates the

is

sex drive and general temperament.

and improves

trate

their

It

men

helps

memory. Vasopressin

is

think and concen-

not produced

steady drip but fluctuates through days, weeks, and months.

pecially active during

REM

and some

sleep,

in a

It is

scientists think

it

contribute to the emotional intensity of dreams. Vasopressin in

es-

may
men

women cement a relationship and

create a bond between two people who have intimate physical contact. It also makes men more sensitive to the inviting sexual behavcan do what oxytocin does for

women.

ior of

Vasopressin works in concert with testosterone and so

up

stirs

men's aggressive behavior as well as their confidence and ordered

thinking.
in

apes or

It's

also the

men

Vasopressin

you
ful

are

hormone behind animal grooming behavior

heightens
is

tempted

sex appeal, and launches mating rituals.

name

available in a nasal spray (trade

to try

chemical that can

however, bear

it,

alter

in

mind

that

Diapid).

it is

power-

your body's other hormones. And,

cording to Dr. Michael Colgan

in

If

ac-

Hormonal Health, the long-term

consequences of taking regular doses of vasopressin are unknown

and potentially hazardous.

DHEA
Both

[Dehydroepiandrosterone]

men and women have more

other hormone, and more or

the mother of

less

DHEA

the same amount.

hormones because the body uses

steroid hormones, including estrogen

tabolizes into
It's

making

pheromones and so worms

us eager

brain during orgasm.

and ready
It's

it

DHEA

its

way

for sex,

is

called

to churn out other

and testosterone.

with us every step of the day, influencing

tive,

bodies than any

in their

It

also

me-

into our sex lives.

whom we

find attrac-

and rushing through the

especially powerful in

its

effect

on our

THE EMOTIONAL BRAIN

skin

how

erotic odors.

how

looks,

it

Its

feels,

it

production

rises

then begins to taper off and hits

women,

In

ues to

stir

DHEA

how

smells,

it

its

trough around age

may be why

DHEA,

testosterone. In
level,

thirties,

sixty.

woman's

Men

interest in sex

are probably less

perhaps because of the powerful tides of

DHEA has more say over muscle mass,

men,

off

menopause and contin-

at

does not disappear with her midlife change.

influenced by

and by giving

during our twenties and

does not fade away

sexual desire. This

245

energy

and feelings of attractiveness than sexual behavior. Although

available over-the-counter in capsules,

boost your sex

life is

not

a clear

your natural production of

DHEA

as a

supplement to

winner. However, you can sway

it.

Pheromones

Pheromones, one of

DHEAs

offspring, are secreted in men's

and

women's sweat and send out subtle sexual scents that enhance sexual
attractiveness.
fect

them.

Other

Among

people's

animals,

pheromones
pheromones

affect you,

are

and yours

definitely a

sexual

TAKE ACTION
Ways

to Increase

Your Natural Production of

DHEA

Practice meditation.
Exercise.

Reduce

stress

and lower

Cortisol level.

Get pregnant.

Ways

to

Lower Your

DHEA

Drink alcohol.
Stay stressed

Be overweight.
Manifest type

A behavior:

af-

aggressiveness, anger, impatience.

BRAIN FITN ESS

246

come-hither. Scientists suspect that the sense of smell and the sex
drive are connected in humans, but they are not positive.

Pheromones appear
uality,-

that

is,

they heighten your desire for touch and closeness,

more than they do

While undetectable

for sex.

may play a potent role

The Erox Corporation,

they

founded by David

pheromones

your sensuality more than your sex-

to affect

pharmaceutical

Berliner,

for perfumes.

your behavior and

in

naked nose,

to the

feelings.

company

in

Utah

currently developing commercial

is

Erox has introduced "Realm Men" and

"Realm Women," which contain synthetic human pheromones.

PEA
PEA
and

circulates

men and women and

feelings of attachment.

called the love

ing,

through

(Phenylethylamine)

It is

a natural stimulant that

hormone, because

euphoric feeling

when you

stimulates emotions

it

gives

you

are smitten

is

sometimes

that wonderful float-

by someone. Your PEA

production especially revs up during orgasm.

MASTERING YOUR EMOTIONS

While our hormones boss us around

like a drill sergeant,

we do have

how we respond and behave. Although we can only tinker with our hormones, we can master our emotions. One powerful
emotion we can harness is that bunch of positive feelings some peosome say

in

ple call happiness,

and others

call

contentment, satisfaction, or joie

de vivre.

How
To

to

Find Happiness

find happiness, psychologists

need look no further than

and

his or her

geneticists agree, a person

own temperament and

life.

"

THE EMOTIONAL BRAIN

247

ARNOLD'S RELATIONSHIPS
For Arnold Schwarzenegger, the secret to successful relation-

may

ships

his attitude. Here's

lie in

how a close

Lorimer, describes that attitude: "Here

himself in terms of joy, and

much more
ings.

He

effectively

always enjoying himself, and

is

yourself and involved and committed,

alert

and

is,

'I

love

my

all

when you

you

defines

to handle

of his deal-

are enjoying

are likely to be

likely to retain information better.

philosophy

him

think that enables

of his relationships and

all

who

guy

is

friend of his, Jim

more

think his basic

life.'

Studies and research into people's reactions to dramatic events in

their lives, like crippling accidents or getting married, reveal that

each of us has

"happiness set point." This set point

termined genetic disposition. Like the notion of

vidual weight

and actively

resist

ness set point

with.

that our bodies are

is

programmed

a set point in indi-

the innate feeling of well-being that

or outlook on

life,

and enthusiastic to grim and depressed,

is

our prede-

to be a certain size

any attempts to lose or gain weight

Our temperament

is

the happiwe

are

born

which ranges from sunny

determined by our genetic

makeup.

A proponent
neticist,

pairs of

of this theory

Dr.

David Lykken,

behavioral ge-

who compared the feelings of well-being in fifteen hundred

twins. He discovered that identical twins raised apart had

the same outlook on

fessional

is

life,

regardless of their family situations, pro-

accomplishments, or financial

advanced degrees or high

status.

Such achievements

salaries or successful

only a 2 percent difference

in

as

marriages produced

the twins' mental outlook.

Even more remarkable, researchers have found that even the most
traumatic events in people's lives do not alter their outlook for any

length of time. People

who have been

pled by spinal-cord injuries

mourn

divorced, widowed, or crip-

their loss, but within a year re-

BRAIN FITN ESS

248

sume

their natural outlook. Grieving

year are signs of a serious

and depression

not a change

illness,

more than

for

temperament or

in

personality.

There

is

another half of this equation, however, one that has

rect relevance to our lives.

for

Our happiness

set point

accountable

is

probably about half our emotional temperament. The other

comes from the small

say psychologists,

Given that we emotionally shrug

off

pleasures and joys

monumental

di-

events,

we

half,

seize.

we should

seize the small delights that brighten our day.

Lykken says we have

Dr.

ways

range of happiness, and should find

to live at the top of that range: "Be an experimental epicure.

steady diet of simple pleasures will keep you above your set point.

Find the small things that you

know

give

you

a little

meal, working in the garden, time with friends

life

with them.

In the

long run, that

grand achievement that gives you

will leave

a big

lift

high

and

good

sprinkle your

you happier than some

for a while."

Eating jor a Better Sex Life

The

idea that food can affect your emotions

actions

is

not as far-fetched as

some foods
off.

will

We know

may

sound.

It's

re-

only logical that

put a bounce in your step and others will turn you

that the

travel to the brain.

have

it

and even your sexual

just like sex

body breaks down food

Here they

hormones.

into molecules that

are converted into chemicals that be-

It's

not unheard-of to eat

a great

meal

and discover afterward, over dessert so to speak, that your mind

dwelling on amorous thoughts.
fragrances

The

may be

at

can alter his

life

More than

the candlelight and soft

generation

is

work.

greatest discovery of

my

by changing

is

that a

human being

his attitude.

William James

THE EMOTIONAL BRAIN

It is

249

possible that your steak and red wine perked up your brain's

dopamine, the ultimate pleasure chemical. While widely known

natural stimulant
tive

it's

considered the mastermind that drives addic-

dopamine

behavior

women's sex
have

drive.

Male

thought to be behind men's and

also

is

with high levels of dopamine not only

rats

heightened sex drive but ejaculate quickly.

makes reaching orgasm

An

On

easier.

dopamine has been blamed

sion.

which

In

other hand,

the

females,

too

it

little

for a nonexistent sex drive or sexual aver-

almost nonexistent sex drive

Parkinson's disease,

as a

is

one of the complications of

tripped by a shortfall of dopamine.

is

Foods that contain the precursors or ingredients tyrosine and

choline are converted into neurotransmitters, including dopamine.

You can
choline

find tyrosine (an

in

amino

drive.

and

meals that contain lecithin. However, scientists are unsure

about the precise chemistry that

circulation

acid) in protein-rich meals

and how

it

is

needed to put more dopamine

in

reacts with other molecules to affect the sex

The more accepted ways

of boosting

production

its

fall

to tak-

ing certain drugs, namely Deprenyl (also called Eldepryl) and certain types of antidepressants like Wellbutrin.

Perhaps your dinner included

chocolate dessert. That could have

sparked romance. Chocolate contains amine compounds, including

the

molecules

of

the

"love

hormone"

phenylethylamine (PEA). People theorize that

mentioned
this

earlier,

may be one

rea-

son behind the passion of "chocoholics" and for giving chocolate to

loved ones. However, scientists are quick to note that other foods,

such

as pickled herring

compounds than

and cheddar cheese, contain more amine

chocolate.

leave

it

to

you

to decide

whether

it's

love potion.

A much

stronger connection has been found between vitamin

(ascorbic acid)
antioxidant,

and men's sexual potency. Vitamin

and studies have shown that

is

why men grow

sure to pollutants that

infertile

spawn

ifornia, Berkeley, researchers

is

with age

free radicals.)

it's

a powerful

free radicals, those

ing molecules that antioxidants beat up on, can

(This

damag-

damage sperm

cells.

from years of expo-

At the University of Cal-

compared two groups

of men, those

BRAIN FITNESS

250

with low levels of ascorbic acid and those on

up or down.

their ascorbic acid intake adjusted

intake

by

fell

mg

dropped from 250

and when

half,

men

to

in

When

the vitamin

day to 5 mg, the men's sperm counts

was bumped up

it

the sperm counts doubled.

Texas Medical Branch

controlled diet with

When

60

to

mg

mg

or 250

a day,

researchers at the University of

Galveston gave

,000

mg

day of vitamin

unable to conceive because of low sperm counts, every-

thing started moving. After a

month

of taking ascorbic acid supple-

ments, the men's sperm counts rose by 60 percent and, even more

noteworthy,
that

their wives conceived.

all

smoking can hammer

their

Guys should

also

be aware

sperm counts. The University of

Texas researchers also gave vitamin

supplements for a month to a

group of heavy smokers. At the end, the sperm counts of the men
taking placebos did not change, while the sperm counts of those

mg

taking either 200

Women who

or 1,000

mg

markedly improved.

eat certain plant foods

may

find themselves feeling

the effects of ebbing or flowing estrogen levels. There

of plants called phytoestrogens that help regulate a

duction of the hormone, pepping

activity

when

it

up when

it's

is

category

woman's pro-

low or suppressing

high. Plants rich in these natural estrogen regula-

it's

tors include beans, peas,

soybean products, and leafy vegetables

like

cabbage.
Fat appears to be a real turnoff, in

more ways than one. Besides

the other obvious physical consequences,

fat also

gums up the

sex

A fatty diet can alter the amount of estrogen in a woman's

Women with a high-fat, low-fiber diet have higher estrogen

hormones.
body.

levels than
is

women who

eat vegetarian. In normal amounts, estrogen

wonderful for a woman's body and helps nourish her sex

wide swings

in

A comparison

menopausal

to

a high-fat diet

between

women

mer had 30

moods

estrogen production can play havoc with her

and temperament, and

and Asian

drive. But

in

women

Hawaii on

in

may

contribute to

Boston on a 40 percent

a 21 percent fat diet

in

fat diet

found the

for-

The

post-

the Boston group had 300 percent

more

75 percent higher estrogen

women

this.

estrogen than the postmenopausal Asian

women.

levels.

Women who

used

THE EMOTIONAL BRAIN

25

THE GOOD, THE BAD, AND THE UGLY FOR

GREAT SEX!
Good

Bad & Ugly

Increases testosterone:

Lowers testosterone:

Red meat

Vegetarian or high-

Zinc (30-50 mg/per day)

Vigorous anaerobic exercise

fat diet

Zinc deficiency
Stress

Regular, exhaustive

aerobic exercise

Increases estrogen:

Lowers estrogen:

Sexual intercourse

Sexual abstinence

Significant weight gain

Extreme weight

(recommended only
if

severely underweight

loss

Severe caloric
restriction

Alcohol (moderate amounts)

Excessively low

Beans, peas, leafy vegetables,

Overly strenuous

fat diet

soybeans and whole

physical activity

wheat products

on

Increases neurotransmitters:

Tyrosine (protein-rich meals)

Choline

(lecithin)

a regular basis

Overstimulates serotonin:

High glycemic index

carbohydrates: bread,

Deprenyl

rice, pasta,

Antidepressants

corn, carrots, sweets

potatoes,

Chocolate
Pickled herring

Cheddar cheese
Increases sperm count:

Antioxidants, especially

Vitamin

Reduces sperm count:

Free radicals
Pollutants

Smoking

BRAIN FITNESS

252

lower their

a low-fat diet to

32 grams of
estradiol.

plements

intake from 69 grams of fat a day to

day significantly dropped their serum estrone and

fat a

high-fiber diet
also

fat

two months

of eating

wheat bran sup-

markedly lowered their estrogen mixture (oat bran

or corn bran had no effect).

Men on

fatty diets

group of men
asked to

fast

at the

may encounter

difficulties in their love lives.

University of Utah School of Medicine were

on two separate

nights. After the first night, they

were

given either a high-fat drink or a low-fat drink. Blood tests of sex

steroid levels before

and

after revealed that the fatty drink

their free testosterone (but not their estrogen or

searchers surmise that fatty foods

may

lowered

LHRH). The

re-

inhibit a man's testosterone

production.

may

Fat
flow,

and

also ruin a guy's performance. Erections

a high-fat diet

depend on blood

gum up
One of

can lead to atherosclerosis and so

the plumbing needed to achieve and maintain an erection.

the main causes of impotence

is

clogged

arteries.

Other foods can squash your sexual hankerings. Foods

ingredients of the brain chemical serotonin can increase
tion,

and over stimulation of

dampen

this

that act as

produc-

its

chemical has been shown to

sexual reactions in animals. Carbohydrates are one such

food. Starchy or sweet foods like rice, corn, potatoes, pasta,

ary dishes increase the brain's

demand

for

and sug-

tryptophan and

this

boosts serotonin production.

CULTIVATING EMOTIONAL SMARTS

Personal relationships are such a vital part of
everyone's, that

what

try to

keep

often think about

in

mind and apply

how
to

to

my

my

life,

as

they are of

improve them. Here's

life.

THE EMOTIONAL BRAIN

253

Hormonal Heads-Up
Everyone
lessly

combative, aggressive,

may become

teary,

of the ordinary,

This

overreact to

and

woman

about what

my

moody, or needy.
if

may mean backing

or letting a

if

A man may become needargumentative, or stubborn. A woman

hormone changes.

subject to

is

say,

watch

detect a hormonal

and avoiding

off

for

behavior that

shift,

confrontation with a

someone

my hormones

outburst.

else's

am

to grab

out

accommodate.

vent her feelings. At these times,

not wanting

is

my

am

man

careful

tongue or to

always ready to apologize

temperament has made me say something inappropriate. And

don't take to heart anything said to

me

or out

in anger, frustration,

of impetuousness.

Acknowledge Strengths
In personal as well as professional relationships,

person's strengths. Typically,

women

communicating, and talking out

often defer to a

are geared

toward verbalizing,

Men

lean toward action,

problem.

looking for immediate results and forging ahead.

Sexual Savvy

lack of interest in sex

problem.

In

men,

it

is

not normal and can indicate a physical

can signal low testosterone production.

stem from impotence, which can be caused by blocked

little

DHEA,

or any

number

pertension, and alcoholism.

potence.

A man may

feelers.

It is

Smoking and

stress

be taking medications that

hormone

possible that a

arteries,

too

of diseases including heart disease, hy-

woman's aversion to sex can be hormonal.

nursing produces the

may

It

prolactin,

can aggravate imlimit his abilities.

A woman who

which shuts

is

off the sexual

woman's testosterone production

is

far

BRAIN FITNESS

254

A BRIEF REFRESHER
Personal relationships and emotional well-being frequently turn

on the

rise

and

fall

of our

hormones and our

other people's strengths. Here's what

keep

ability to recognize
in

mind about men

and women.
Testosterone

rising.

Men's testosterone

rises

during fights or

confrontations, vigorous muscle-building exercise, in the

and

winter, in the early morning,

fall

and with the consumption of

red meat.

Testosterone

Men's

falling.

testosterone

they're

under

ciency,

and during exhausting aerobic

Estrogen

stress,

rising.

declines

when

eat solely vegetarian, have a zinc defi-

Women's estrogen

exercise.
rises

with weight gain or

obesity, with alcohol consumption, with a high-fat, low-fiber

diet,

and from consuming plant-derived estrogens

found

in

like

those

soy products.

Estrogen

falling.

Women's estrogen

strenuous physical activity,

when

weight, on a low-fat diet, and

falls

during regular,

she's cutting calories, losing

when

she abstains from sex.

Men's strengths: manipulating objects, math calculations,

coordination, spatial orientation, geometry problems, brightlight vision, concentration, reading

maps and geography, and

sensitivity to personal space.

Women's

strengths: sensitive hearing, short-term

verbal ability, linguistic ability, fine

motor

skills,

memory,

night vision,

perception, visual memory, and intuition.

below normal, signaling the need

for

replacement therapy. She

may

be going through perimenopause or menopause, times when some

women

report a loss of interest. Certain antidepressants and dieting

are also

known

to

dampen

woman's sex

drive.

THE EMOTIONAL BRAIN

255

SELECTED SOURCES
Colgan, M. Hormonal

Crenshaw,
Dabbs,

The Alchemy of Love and

T. L.

M.,

J.

Jr.

among men."
Dabbs,

M.,

J.

Apple Publishing, Vancouver,

Health.

G.

Lust.

"Age and seasonal variation

New

Putnam's Sons,

P.

in

B.C., 1996.

York, 1996.

serum testosterone concentration

Cbronobiology International, 7 (3), 245-49, 1990.

and Mohammed,

Jr.,

S.

"Male and female salivary testosterone con-

centrations before and after sexual activity." Physiology and Behavior, 52

(1),

195-97, July 1992.

Dawson,

E. B. "Effect of

smokers."

Fertility

and

ascorbic acid supplementation on the sperm quality of

Sterility,

58

(5),

1034-39,

November

1992.

G. "Ascorbic acid protects against endogenous oxidative

Frags, C.

human

sperm." Proceedings of

11003-6, December

the

National Academy of Sciences,

DNA damage in
88 (24),

U.S.A.,

15, 1991.

Gallamine, D. "Forget money: nothing can buy happiness, some researchers say."

New

York Times, July 16, 1996.

Gibbons, A. "The brain

as 'sexual organ.'

"

253 (5023), 957-60, August

Science,

30,

1991.

Gorbach,

May

S. L.

"Dietary modification of

hormone

Kampden, D.

and Sherwin,

L.,

B.

B.,

"Estradiol

healthy young men." Behavioral Neuroscience,

Khalsa, D.

Warner Books,

S. Brain Longevity.

Konner, M. The Tangled Wing.

Co.,

Krantz,

levels." Cancer Researcher Weekly,

24, 1993, 25-27.

New

New

related to visual

is

10

(3),

memory

in

613-17, June 1996.

York, 1997.

Biological Constraints on the

Human

Spirit.

Henry Holt and

York, 1982.

M. "Two

scents' worth: a

pheromones." Omni, 16
Lazarus, R.

S.,

and Lazarus,

ford University Press,

McNaughton, N.

(4), 24,
B.

new

fragrance

company

January 1994.

N. Passion and Reason: Making

New

takes advantage of

Sense of

Our Emotions. Ox-

York, 1994.

Biology and Emotion.

Cambridge University

Press,

Cambridge,

England, 1989.
Meikle, A.
tabolism,

W,
39

et

al.

(9),

"Effects of a fat-containing

meal on sex hormones

Moir, A., and Jessel, D. Brain Sex. Dell Publishing,

Spring,

B., et al.

"Effects of protein

New

men." Me-

York, 1991.

and carbohydrate meals on

mance: interactions with sex and age." Journal

1

in

943-46, September 1990.

mood and

of Psychiatric Research,

perfor-

17

(2),

55-67, 1982-83.

Van Goozen,

S.

H., et

al.

mance: casual evidence

chologia,

"Activating effects of androgens on cognitive perforin a

group of female-to-male transsexuals." Neuropsy-

32 (10), 1153-57, October 1994.

Seven

IND
HOPE FOR THE WORRIED WELL

have been fortunate never to have needed the help of

trist,

but this does not

mean

that

am

psychia-

unfamiliar with the mental

I and emotional wounds that can skew thinking and jangle

feelings.

My

who

art-collecting activities have introduced

and painters but who

brilliant sculptors

clinical

One

mood

me

suffer

to people

are

from subclinical and

disorders like manic-depression and depression.

particular friend

is

an art-restoration specialist whose erratic

behavior and skewed thinking have sabotaged what might have

been

John

a brilliant career.

is

manic-depressive who, despite years

of medical treatment, persists in self-destructive habits.

knows he must keep

comes so absorbed
During

this time,

Although he

regular sleeping hours, he not infrequently be-

in projects that

he

is

he goes

for days

without sleep.

enormously productive but on

tive level.

He

thing

else.

Promises, commitments, meetings, schedules

them

off

that

will

when he

he has

built

throw himself into

is

up

in a

in

manic

a project

frenzy.

very selec-

and ignore every-

he shrugs

During these times, much

terms of working relationships and prospec-

257

BRAIN FITNESS

258

Adding

tive business collapses.

to his difficulties during these times

He becomes

and either lashes out

is

his explosive temper.

at

people for no reason or becomes totally uncommunicative.

At times, we are

all

how overwhelming,

of us, even

all

someone

like

no matter

John, can get a bet-

go

to

medication and opt for the energy of his mania over the steady,

off his

What he

he gets from psychotropic drugs.

stable feelings
is

subject to jumbled emotions. Yet,

on the mental storms that blow through. John chooses

ter grip

ing

irrational

mental acuity

is

sacrific-

and coherently.

his ability to think quickly

hard to be mentally sharp when brain chemicals are messing

It's

with your emotions.

hospital

Of

you

course, mental illness can put

and even threaten your

in

the

but even mild, subclinical bouts

life,

can ruin memory, logic, concentration, and intellectual functioning.

It is

essential for brain fitness that

you recognize

mental glitches that are disrupting your thinking

be

as easy as

it

in

yourself signs of

life.

may

This

not

sounds.

While some mental

illnesses are unmistakable, like the psychosis

of schizophrenia or the feverish energy of mania, others

may

insin-

They may

well be dis-

guised, or so ingrained into your thinking patterns that

you do not

uate themselves into your

how much

realize
illness

is

as

much

mind more

subtly.

they are draining your mental resources. Mental

medical disease

as epilepsy

centrated medical attention. However,

over certain varieties

as to

talk

about

we have

in their nonclinical

demand constant medical

depression,

care).

and can require cona little

forms (that

These

more control
is,

not so bad

are the ones

want

to

attention deficit disorder, and anxiety.

SHADES OF BLUE
When you hear that someone
a picture of

someone who

tears. In truth,

pressed

is

restless

with

depressed,

morose,

depression has

may be

is

many
a

you probably conjure up

listless,

and sad to the point of

expressions.

A person who

very short attention span. She

is

de-

(I

say

MIND CALM

259

TAKE ACTION
Are You Depressed?

Answer yes or no

1.

Do you
Do you

3.

Does your

4.

Do you

to

feel

to these questions:

sad a lot?

often feel guilty or unworthy?

life

seem meaningless?

feel that

nothing good

is

ever going to happen

you?

Have you

5.

lost interest in

what you once enjoyed,

like

sports, music, movies, dining out?

Do you find it hard to make up your mind about things?

7. Do you often forget things and find it hard to concentrate?
8. Do you get angry and irritated often? Are you so touchy
that you lose control for no reason? Do you frequently overreact?
6.

Have your

9.

10.
1

come
12.

If

sleeping habits changed lately?

Do you feel restless or tired much of the time?

Do you think about death often or do thoughts
into your

Have you

of suicide

mind?
lost or

you answered yes

gained weight lately without trying to?

to four or

more

of these questions,

the feeling has persisted for longer than two weeks,

probably depressed and need to see

"she" because

women

you

are

doctor now.

are twice as likely to suffer depression)

appear bored and blase, or unusually cheerful and

The outward

and

signs of major depression are well

may

erratic.

known. They

in-

clude clear feelings of sadness or emptiness, lack of interest or pleasure in anything, insomnia, major weight loss or gain, agitation,
fatigue,

inability

to

concentrate,

feelings

of

worthlessness

and

thoughts of suicide, and most of these feelings have to persist daily

BRAIN FITNESS

260

over

at least

you should

two weeks.

If

this

is

what

going through your mind,

is

see a doctor immediately.

Mild or moderate depression, however,

the day but takes the excitement out of

lets a

new

tion out of small victories. Depression can

to

remember

trivial as

person get through

and the

ideas

make

it

satisfac-

your work, to read for any length of time, and even to think
cally.

Among

you

difficult for

well as important things, to concentrate

the elderly, loss of

memory and changes

in

on

logi-

behavior

that are typically labeled Alzheimer's are, in actuality, very often

caused by depression.

The

roots of depression are tangled in a person's biochemistry and

neurochemistry. Hormones, particularly estrogen, are probably a powerful influence,

one

ters, particularly

likely reason

women

suffer

more. Neurotransmit-

serotonin, are surely partly to blame.

basis of the disorder

is

why

biological

antidepressants can be so effective.

However, certain experiences can

the outbreak of a mental

trip

disorder. For instance, taking psychedelic drugs can

tible

The

make

a suscep-

person psychotic, and erratic sleep habits, especially going

without sleep for days,

episodes. There

is

much

common

is

in

trigger for manic-depressive

your daily routine that could push you

toward depression. Food, medication, exposure to sunlight, and the

amount
fers

of exercise

from

The

mood

a role in

whether

person

suf-

disorder.

following connections between depression and what you eat

are cited

you get may play

by Dr. Gary Null

Among

Indian

in

the Townsend

patients

suffering

found that the amount of zinc

Doctors and Patients.

Letter for

from depression, doctors

in their

bodies dropped remark-

ably after they recovered.

An

article in the Southern Medical Journal

tamin B n

in one's diet

noted that

a lack of vi-

can cause depression.

deficiency in folic acid

is

common among

patients with de-

pression.

High

levels of

heavy metals

like

aluminum,

lead,

and mercury

MIND CALM

26

the air and water have been associated with depression and

in

anxiety.

Depression has also been traced to nutritional deficiencies

amin B 6 (pyridoxine) and riboflavin and to excesses

For some

feine.

women,

in

in vit-

sugar and caf-

birth control pills blacken their outlook. In

addition, depression has been linked to a lack of exposure to sun-

prompting research into the depressive syndrome, seasonal

light,

fective disorder

My

first line

(SAD).
of defense against depression, especially

vulnerable (during long dark winter days),

sure

Eating spinach

is

a tasty

(part of the B complex).

tucked into lasagna or

way

as part of a salad, give

is

day show

get

enough

of spinach a week,

Doctors studying chronic depression and

200-500 micrograms

the right diet.

is

to ensure that

About two cups

when
I

feel

make

combat depression.

eat foods rich in the nutrients that

Folic acid

af-

me enough

folic acid

folic acid

whether

protection.

have found that

results.

wrapped up with depression because

it

affects the

balance of the neurochemical serotonin. Brain researchers have been

making

startling discoveries

about

how

this neurotransmitter affects

your moods and thoughts.

Secrets oj Serotonin

Serotonin

made

a big splash a

few years ago

as the secret

behind the

blockbuster antidepression drug Prozac. Prozac belongs to a family

of drugs called serotonin selective reuptake inhibitors.

increase the

amount

These drugs

of serotonin coursing through the brain.

steady supply of serotonin improves a person's mood, and vice versa.

When
diet,

person has low levels of serotonin, whether from drugs,

or natural chemistry, depression and

imbalance

The

is

mood

swings follow.

extreme, thoughts of suicide are not

federal

If

the

uncommon.

government approved using Prozac (the generic

BRAIN FITNESS

262

name
tists

is

fluvoxamine) for depression

and since then

scien-

have found that serotonin does more than manage depression.

People

in

the grips of obsessive-compulsive disorder and bulimia

also get better

diet

in 1987,

when

their serotonin levels are

pumped

up.

The new

drug Redux, which was recently recalled by the FDA, quiets

person's appetite

by

raising the level of serotonin.

may

pect that boosting a person's serotonin

And scientists

sus-

also relieve migraine

headaches, anxiety, and premenstrual syndrome.

Given the discoveries about serotonin,

it is

not surprising that

sci-

have been delving into which foods and nutrients the body

entists

converts into

it.

Clinical researchers have

been concentrating on

foods rich in tryptophan, an amino acid that the body converts into
serotonin. Their attention has been on foods, not supplements, be-

cause supplements are not as effective, possibly because they have

difficulty crossing the blood-brain barrier.

Experiments with foods heavy

changed people's moods and

put a group of fifteen

in

tryptophan have dramatically

lifted their depression. British scientists

women

with histories of depression (although

they were not on antidepressants and had eating disorders as well)

on

a diet of foods either lacking

the scientists' surprise, ten of the

tryptophan or packed with

women

mood change was

was very quick

chiatrist at

within

To

developed symptoms of de-

pression immediately after lowering their tryptophan levels

percent. "The

it.

quite dramatic for those

by 75

women.

It

hours, really," said Dr. Katy Smith, a psy-

Oxford University. "They were the

typical

symptoms

of

depression

low

change

in

amount

ularly,"

she added. Other reports from doctors have said the same

mood

The amount

thing:

but also the other symptoms such as a

of activity, an increase in guilty thinking, partic-

of tryptophan in foods

and drinks can

alter a per-

son's feelings of depression.

You
teins.

find tryptophan in

complex carbohydrates and some pro-

According to Drs. Judith and Richard Wurtman

at

the Massa-

chusetts Institute of Technology, people prone to depression

inadvertently trying to self-medicate themselves

may be

when they

crave

MIND CALM
body chemistry

starchy foods. Their

is

263

them

driving

to replenish

their depleted serotonin.

For most people, the

recommended

daily intake of tryptophan

is

500 milligrams, and people susceptible to depression may consume

up

to 1,500 milligrams. Dr.

ment

of 1,500 milligrams of the

known

DLPA), which,

as

pression,

make

sure that

on

my

(also

using doses of 150-200 mil-

people's depression.

To ward

off de-

eat healthy portions of carbohydrates

select proteins at least twice a day.

to have

suggests a daily supple-

amino acid DL-phenylalanine

in studies

some

ligrams a day, has eased

and

Andrew Weil

menu: pumpkin seeds,

and any rice-based food, such

These

are the foods

am

sure

turkey, peas, beans or pasta,

as rice crackers or sushi.

As every carbohydrate-craver knows, you can

satisfy

your nag-

ging desire to nosh and raise your tryptophan by eating sweet,

starchy snacks. But

stay

lurking on the horizon.

up, but

it

away from sugar when

shot of glucose will certainly

can also drop you into

a funk.

off,

your chemical

levels

they started, and you will

on anxiety coming up

feel

offers

in

To

to you.)

people prone to de-

learn

one of these unfortunates, cut sugar from your

to

below where

the dumps. (The section

a third of the

pression are especially sensitive to sugar.

(artificial

to

the effect

more about what sugar can do

Doctors have found that about

two weeks

when

may have plummeted

even more

pump you

chunk of chocolate or

handful of cookies will raise your serotonin, but

wears

sense depression

whether you

diet

are

completely for

sweeteners are okay) and watch what happens

your mood.

An
Serotonin
tists

is

Essential Lubricant

not the only brain chemical behind depression. Scien-

have found

road connecting

type of fatty acid and the

dence of depression. This polyunsaturated, essential

("essential"

means

that

it's

vital to

fatty

inci-

acid

your immune and nervous system

BRAIN FITNESS

264

but available only through diet)

is

omega- 3, found

in fish.

This

fat,

along with others, circulates through the brain to make chemicals

more
of

and to sharpen communication between neurons. Think

fluid

omega- 3 and other

fatty acids as lubricants for the brain. For

have known that eating

years, doctors

heart disease. Just recently, the

some

reduces a person's risk of

of fish oil has been discovered

Omega- 3

for treating mental diseases.

diet that

power

fish

fatty acids are so vital to the

national governments, notably those of

Denmark, recommend
According to

that people

scientists

at

consume them

(NIH), population studies

have found
fatty acids

a correlation

and

Japan, suffer

much

Institutes

Bio-

Health

of

between people consuming fewer omegaIt

also

a dietary staple, like

is

Membrane

the United States and other countries

in

rising rates of depression.

countries where fish

regularly.

the Laboratory of

physics and Biochemistry at the National

Canada and

less depression.

seems that people

in

Taiwan, China, and

For instance, the Taiwanese have

only one-tenth the incidence of depression than Americans.

Omega- 3

fatty acids contain substances called eicosanoids,

exert a powerful effect

your body, others hurt

corn

oil

and soybean

on body functions. Some eicosanoids help

it.

For instance, omega-6, which

has a reputation for

oil,

works. Perhaps not surprisingly, the

fatty acids

water

The

NIH

had high

levels of

fish like trout, sardines,

simplest

once

vegetable

found

oil

way
a

to get

omega-6

gumming up your

in their
is fish,

blood.
particularly cold-

salmon, tuna, herring, and anchovies.

enough omega- 3

is

to eat this type of fish

week, remembering, of course, not to cook the

more than does

cosahexaenoic

eating.

acid),

You can

which

is

benefits.

also take

supplements of

form of omega- 3

DHA (do-

fatty acid.

that have helped the mental outlook of students ranged from

a day.

However,

much omega- 3

is

scientists

needed

fish in

Omega- 3 supplements are

300-mg capsules, which deliver much

and so reduce the

also available, generally in

grams

in

researchers looking into

best source of omega- 3 fatty acids

at least

is

and depression found that people with severe symptoms

of depression

The

which

to 2

how
megadoses may

have not yet looked

for depression relief, so

Doses

at exactly

MIND CALM

265

TAKE ACTION
Perk Up: Eat Something
Here's

what

eat

when

feel

depression could get the better of

me.

Toasted pumpkin seeds

Turkey sandwich
Grilled tuna

Spinach and pasta

Vitamin B complex supplement

not be called

between the
weekly

for.

For me,

fatty acids

it is

and

enough

my

to

know about

mind, so

state of

the strong

include fish in

tie

my

diet.

Herbal Relief
Scientists

ment

for

have been getting remarkable

mild depression. Doctors

ing depressed patients

remedy found

who were

in

results

with an herbal

treat-

England and Germany watch-

taking either a placebo or an herbal

that the plant extract

was

"significantly superior."

TESTIMONIAL TO AN HERB
Neurologist Ron Lawrence sometimes prefers an herbal ap-

proach to treating depression.

John's-wort hypericum.

It

"I've

been impressed with

does work and

encourage

than using Prozac or selective reuptake inhibitors.

St.-John's-wort

weeks,

very

found

safe."

a
it

chance,
to be very

If

it

St.-

rather

you give

which usually takes about three

good

in alleviating

depression and

BRAIN FITNESS

266

Equally exciting, very few of the people taking the herb experienced

any side

The evidence

effects.

for this miraculous

mounting, and recently, researchers

herb has been

Munich reviewed twenty-

in

three studies of the herb, involving almost eighteen hundred pa-

and

tients

found

remedy was

the

that

just

effective

as

as

antidepressant medication.

This herb

is

an extract of a bushy shrub with yellow flowers called

St.-John's-wort and

"wort" throw
It

is

you

is

also

off

it

known

means

hypericum. (Don't

as

"plant" or "root" in

available over-the-counter in capsules

names Hypericum Verbatim,

St.

John's Wort,

and

and

let

the

word

Middle English.)
under the

tablets

Kira. Regardless of

the producer, each dose should contain 0.3 percent hypericum. Experts say that
fect.

it

takes a couple of

The suggested

daily dose

and up

to three times a day,

dation.

If

you

is

a drug.
tablet,

comes
It

you have talked

the

to

day

do not switch

Sadness
is

as piercing as

your heart

rate

heart, better

If

muscle tone,

healthier.

and breathe hard, but not

to the

point of pain or exhaustion. Nevertheless, the activity deserves

your attention.

to

your doctor.

stronger

make you even

to raise

once

commitment than does swallowing

side effects

its

increased energy

You need

at least

to dueling with depression, exercise

requires a heftier

but then

a noticeable ef-

depending on your doctor's recommen-

Sweat Out
it

300 milligrams

are taking antidepressant medication,

St.-John's-wort until

When

weeks to produce

you can read a newspaper while pedaling a

all

sta-

tionary bicycle or carry on a conversation while jogging, you're not

exercising,

you

are

engaged

in a relaxing

pastime.

single workout will not fend off the blues.

your Reeboks

month

at least three

or more.

It

took

six

times a

weeks

week

You have

to lace

up

for thirty minutes, for a

for sports doctors to notice results

from an exercise experiment with one hundred male college professors.

The

profs

were

first

tested for

symptoms

of depression, then

MINDCALM

267

put on an exercise program and monitored. After a

who were most

those
In a

month and

depressed showed the biggest improvement.

study involving moderately depressed men,

it

was ten weeks of

And

aerobic exercise before doctors saw a difference in outlook.

guys

who

the

did stretching instead of aerobic workouts, and for two

weeks instead of

ten, did

study of forty

sity of

a half,

not get better.

women

with

a depressive disorder at the

Univer-

Rochester Sports Center found that an aerobic activity

ning or walking

or

run-

working out on weight machines almost

completely erased signs of depression.

The women

exercised about

three times a week. Each workout consisted of a five- to ten-minute

warm-up,
weight

main session of either progressing through

circuit or

walking or jogging around an indoor track

they sustained an 80 percent of capacity heart

of cooldown.

a ten-station

control group of

women

rate,

until

and ten minutes

with similar signs of de-

pression did no exercise. After eight weeks, the active women's

scores on standard depression

tests

had improved dramatically,

while their sedentary peers registered no improvement

tal

health. Moreover, the

pression a year

later,

women were

in their

men-

again tested for signs of de-

and the exercising group maintained

their

rosier outlook.

The

psychological reasons

are clear.

When

exercise

makes people

people exercise regularly, they

complishment, and more

The

why

in control of

physiological reasons that

feel a

feel better

sense of ac-

themselves and their

moving and sweating

lift

lives.

depression

stem from bursts of chemical activity and improved cardiovascular

function. Strong lungs

and

a strong heart

grapple with the pressures of stress and

help your

make you

body

less

to better

vulnerable to

depression. Flexing your muscles and constant motion also increase

the flow of adrenaline, another possible explanation for

cise acts as

And

why

exer-

an antidepressant.

exercise stimulates your natural opioid system

dorphins that

raise

those

en-

your pain threshold and lower blood pressure.

Scientists at the University of

Goteborg

in

Sweden think

that the

endorphin "high" of exercise may be an effective treatment not only

BRAIN FITNESS

268

for depression but also for alcoholism,

drug addiction, and anorexia

nervosa.

For exercise to kick

with

stick

nient.

it.

So pick an

We all know that

consuming, or
choices.

an effective antidepressant, you have to

in as

activity
if

something

we

of hassles,

full

you

is

and

relatively conve-

a lot of trouble, costly, time-

won't do

it.

There

are lots of

you may prefer jogging, climb-

prefer brisk walking, but

find fun

ing a stair machine, running on a treadmill, swimming, or riding a

stationary bike.
easy. Begin

If

you

are

new

to regular exercise, start light

with fifteen-minute workouts

low

at a relatively

and

resis-

tance and only gradually increase the duration and difficulty. Your
first

goal should be to establish a routine you can live with.

finish
you'll

your workout with some energy and motivation

If

you

left over,

be back the next day.

NOT ALWAYS DEPRESSION:

ATTENTION DEFICIT DISORDER

IT'S

Sometimes

glum, but the

may act depressed, irritable, unmotivated, and

demon may be not a mood disorder but adult atten-

person

tion deficit disorder

Many
in

(ADD).

believe that

ADD

afflicts

the teen years, but experts

the cases of childhood

now

linger with girls longer. So,

is

estimate that about one-third of

ADD stretch

children strikes boys ten times

the gender split

only children and then burns out

fairly

into adulthood.

more often than

by the time

its

girls,

ADD

in

tends to

it

sufferers reach adulthood,

even.

Like depression and other mental illnesses,

families

While

and generations. And,

times referred to as residual)

like

ADD

ADD

floats

through

depression at times, adult (someis

a thinking disease.

It

can make

concentrating, remembering, solving problems, even listening excruciatingly difficult.

can cause.

Here

are the kinds of mental blunders

ADD

MIND CALM

269

TAKE ACTION
Beating Depression

Fill in

nutritional deficiencies. Boost

acid, vitamins B 6

and B 12 and
,

your intake of

folic

riboflavin.

Eliminate nutritional aggravators, particularly sugar and

caffeine.

Expose yourself to

at least thirty

two hours of high-intensity

minutes of sunlight or

artificial light

every day.

Eat foods rich in tryptophan, particularly complex car-

bohydrates.

Consider taking supplements of DLPA.

Load up on foods with omega- 3

Try St.-John's-wort.

Make

time for

cise three times a

minutes of vigorous exer-

at least thirty

week and keep

fatty acids.

it

up

for at least a

Spelling errors

Mistakes

Misunderstanding or missing important points

in

month.

simple arithmetic
in

reading

material

missing

Inattention while driving

Mind-wandering during conversation

Constant and major

memory

turnoffs,

lapses

running signals

forgetting simple things,

from where you put something to important meetings

dangerous lane switching when driving

Impetuous behavior,

Intolerable impatience, e.g., inability to wait in line

Inability to finish projects

Repeated procrastination

Hyperactivity

Someone who

is

is

e.g.,

sometimes, but not always, part of the condition.

constantly in motion

may be

position, scratching, tapping

id

pacing,
in

gesturing, shifting

the grips of the hyperac-

BRAIN FITNESS

270

tive version.

who

ADD

Doctors distinguish someone with

from someone

simply fidgety by watching whether the perpetual motion

is

becomes more pronounced over the course

down

son calms

ence wears

off,

For instance,

hyperactivity

if

of an interview.

after the initial novelty of an

someone

is

If

a per-

encounter or experi-

probably not behind the restlessness.

finds

impossible to

it

through

sit

two-

hour movie without getting up and down or repeatedly shifting

her

down

may be

hyperactivity

seat,

as she

becomes engrossed

the
in

fuel.

But

this

if

person

the movie, she probably

in

settles

isn't

hy-

one time or another

feel

peractive.

Diagnosing

ADD

tricky. All of us at

is

impulsive, disorganized, or unable to follow a conversation or un-

derstand a piece of reading material. For a doctor to make a firm

agnosis, the long

list

of possible

must be accompanied by other

crop up

in adulthood,- a

who were undiagnosed

symptoms and

years

The symptoms have

not

just flare

ADD does not first

it

as a child. Adults

as children are told to dig out old

records and family histories to identify early

nored.

glitches in thinking

features. For one,

person must have had

to

symptoms

be chronic

that

were

that

is,

school

persist

ig-

for

up and disappear on occasion. And the mud-

dled thinking has to invade every part of a person's

ily life,

di-

life

work, fam-

personal relationships.

A person with ADD

can be very successful, having unconsciously

devised ways to get around his or her handicaps. Rather than treat
the disease,

someone with

be always keeping

lists

event to remember

in

ple

do those

The
if

ADD

deftly compensate.

She may

of things to do, dutifully recording every

an elaborate calendar, and letting other peo-

tasks, like

lengthy reading, that she cannot manage.

ability to concentrate

you want

may

and use your time well

to succeed in business

is

everything

or almost anywhere

else for

that matter.

Lee Iacocca

MINDCALM
The very smart person can be
and work so that

ADD

271

especially adept at configuring her

life

does not interfere.

Getting Control

The

standard treatment for

Ritalin

most people know,

as

(methylphenidate), an amphetamine

down and
mines

ADD,

focus. (In people

speed and

their uses

is

order that

all

who do

it is

is

the drug

not have the disorder, ampheta-

their cousins rev

as a diet pill.) Ritalin

is

that helps people settle

them

so effective in

even used to diagnose

it.

Another one of

up.

combating the

dis-

Doctors unsure of whether

child or adult has the disease prescribe Ritalin and watch the patient's
reactions.

If it

sharpens behavior and thinking, and

is

not abused as

an upper, the doctors confirm the diagnosis. Other effective amphet-

amines are Dexedrine (dextroamphetamine) and Cylert (pemoline).

Antidepressants like imipramine, amitriptyline, and desipramine are
also prescribed for

ADD.

But

many people do

drugs because of the disturbing side effects

insomnia, weight
sants

may

also

loss,

not

like

taking these

some who

in

take them:

nausea, dizziness, and headaches. Antidepres-

tamper with your blood pressure or heart

rate,

and

should not be taken by anyone with heart disease.

Any medication you

use for

ADD

should be buttressed by non-

medical strategies. Dr. Edward Hallowell,

illness

and author of

Driven

pronged treatment program:

to

Distraction,

leading expert on the

recommends

inserting structure or systems for organizing your

nate

many

tention

of the holes that

span,

ADD

concentration,

and

life,

patience.

For

you

elimi-

instance,

at-

the

remember appoint-

finish projects.

A home

Write-on, reminder calendars everywhere: kitchen,

fice,

three-

punches into your memory,

following organizational aids can help you to

ments and

and novelty. By

structure, motivation,

filing

system for unpaid and paid

purse, office, car

bills,

receipts, notices

home

of-

BRAIN FITNESS

272

For doing quick arithmetic, inexpensive hand calculators

on your desk,

kitchen,

in

Notepads and pens everywhere

Bulletin boards

the

room

the television

in

for notes to yourself

on which you tack up every

and

paper

slip of

lists

listing

something you must do or remember

Central appointment

book such

Day Runner

as a

keep track of appointments, meetings,

or Filofax to

etc.

Developing motivation requires more subtle

steps.

It

means mak-

ing manageable changes in destructive or futile ways of behaving.

goes hand

about

hand with educating yourself and those

in

ADD

and

how

ADD

stance, people with

when someone

is

in-

are notorious for apparently not listening

speaking to them and for appearing to be indiffer-

ent to the requests and needs of others.

and talked about,

you

your actions and thinking. For

affects

it

close to

It

Once

can be relieved of

it

its

this trait

is

recognized

emotional baggage. Not

listening can be understood as an attention problem, not a sign of

self-centeredness or lack of caring.

understood to be

symptom and not

easier for a person to confront

Novelty
tience

is

come

When

it

and

easily to

bursts of excitement.

search, for example.

If

psychological problem,

ADD. Boredom and

them, so tasks and

such

ADD

for hours

job

is

is

it is

activities

impa-

need to be

for spontaneity, creativity,

person with

computer screen

ADD

try to change.

important to people with

planned to include opportunities

in front of a

a characteristic of

and

cannot be expected to

on end doing on-line

sit

re-

necessary, the assignment should

include lots of breaks to walk around and talk to others, and enough
flexibility to briefly

pursue interesting diversions.

Studies have been examining children to learn whether certain

foods aggravate or ease the symptoms of attention deficit disorder.

Scientists in at least three studies

watched what happened when

children ate either a high-carbohydrate meal or a high-protein meal.

In

on

each study, the kids consuming mostly protein did much better
tests of attention

and

listening,

and were

less physically restless.

For some people, caffeine works as a stimulant similar to

Ritalin.

MINDCALM
When ADD

273

hyperactive children were given caffeine tablets

down and shed

doses up to 600 milligrams a day, some calmed

impulsive, restless behavior.

Of

in

their

course, so large a dose of caffeine

can also produce stomachaches, nausea, and insomnia.

may

deficiency of essential fatty acids

der. Scientists

play a role in the disor-

from Purdue University reported that among almost

ADD

one hundred hyperactive

more than

boys,

lower than normal concentrations of fatty acids

Other researchers looking into

than

girls

have

ADD, and

boys

this

in

ADD youngsters often

deficiency,

namely excessive

ing in

in

had much

their bodies.

have noticed that more boys

general have higher essential fatty

acid needs.

The Purdue

half

show

thirst,

signs of essential fatty acid

eczema,

allergies,

and asthma.

researchers noticed that the boys were especially lack-

omega- 3

fatty acids,

which come mainly from deep-water

fish.

ALWAYS ON EDGE
The

psychiatrists'

bunches

IV,

ders."

handbook

number

for diagnosing

of thinking problems under "Anxiety Disor-

These include panic

attack, phobias, obsessive-compulsive

and degrees of

disorder, post-traumatic stress,

The kind

of anxiety

When you

find yourself always

constantly, uncontrollably worrying,- easily

for a formal
six

months.

anxiety.

guard against, and the most common,

called generalized anxiety.

trate,- irritable,-

and unable to

tired,-

sleep, you've got this bug.

your mental

if

distress

on

is

edge,-

unable to concen-

medical diagnosis, these feelings have to

And

DSM-

mental disorders,

However,

last for at least

undermines your family

life,

work, or relationships, you need to seek professional help. While

milder bouts of apprehension

they also

demand

may

from physiological

on top of

in

the doctor's office,

attention.

Your mind's reaction to anxiety,

istry

not put you

as well as

fixed,

like its reaction to stress,

gushes

psychological springs. Flawed chem-

nagging ideas can make

logical, crisp thinking

BRAIN FITNESS

274

virtually impossible. Scientists believe that a sputtering supply of the

amino acid
ety.

are

The

GABA

(gamma-aminobutyric acid) fans the

brain uses

needed

GABA

of anxi-

fire

to manufacture neurotransmitters,

which

for nerve cell function.

A number

of studies have delved into the connection between

anxiety and foods that contain nutrients like amino acids. Although
it is still

not clear whether a shortage or surplus contributes to the

anxiety, or

whether anxiety has produced the imbalance, there

definitely a relationship

between what you put

in

is

your mouth and

the extreme discomfort of general anxiety. Here's a sampling of

re-

cent findings:

A study of patients

anxious about impending surgery found that

the most nervous had low levels of potassium in their blood.

study

in

England of

improved

this nutrient

German

fifty

people given selenium showed that

mood and

their

decreased anxiety.

doctors gave a group of very anxious people either a

kava extract or
tract slowly

placebo over four weeks and found that the ex-

reduced anxiety.

To protect myself from

anxiety,

my

first line

of defense

is

to guard

against a physiological assault. Psychotherapy can also be effective,

cannot help you with

can explain

but

self

from anxiety through diet and nutrition.

Particular foods, drinks,

that.

and minerals

how

try to shield

my-

Caffeine in

fuel anxiety.

any form can perk you up to the point of discomfort,- alcoholic

drinks can raise the level of toxic chemicals in the

body and make

you

sweeteners

anxious,-

and food additives

like

monosodium glutamate can put you on

artificial

edge. Allergies to specific

foods can also tip the scale. Reactions to the gluten

other grains, dairy products, and chemicals
readily

make you

may be

stoking your uneasiness.

you can make

consume.

anxious.

in

You should consider

to arrest anxiety

is

One

and

in

wheat and

ham or bacon can

how each of these

relatively easy dietary

to reduce the

amount

change

of sugar

you

MIND CALM
Here's

what goes on

in

27

your body and brain

after you've polished

off a sugary snack.

Simple sugar

quickly converted by the

is

which floods the bloodstream.

body

into glucose,

your pancreas

In response,

leases a stream of insulin to

remove the glucose. At

your blood sugar

and you

level sinks

feel

re-

this point,

nervous, twitchy, and

light-headed.

When

your blood sugar

level

is

low, your adrenal glands step in

may make

to help out with an injection of Cortisol. This, then,

you

somewhat panicky, ready

feel

to "fight or flight."

Sugar robs your body of vitamin B complex, which your brain

uses for

memory and

enhance

circulation.

reasoning, to fight antioxidants, and to

Sugar can stimulate your appetite, tempting you to eat even

more unhealthful

food.

Americans consume an enormous amount of

each of us takes
is

pounds of the sweet

carbohydrate and comes

fructose

and

glucose,-

in

On

average,

stuff a year.

Sugar

three varieties. Simple sugars are

complex sugars

are lactose, maltose,

The

and

su-

sugar you want to

third type

is

found

from your diet

is

the kind that immediately converts into glu-

crose.
cull

in sixty-five

sugar.

cose, or

blood

chemistry.

Of

people eat too

tificial

sugar.

This

in

is

course, glucose

much and

sweeteners.

the

sugar beets.

the sweetener that whipsaws your

is

vital to brain function,

wrong

They snack on

but

and

ar-

body quickly

re-

kind, like refined sugars

sugars that the

duces to glucose, instead of food with sugars that are broken

gradually and so offer a steadier source of energy.

plex carbohydrates

is

The

down

sugar in com-

the preferred type. Fructose, or

provides the kind of brain fuel that will not

many

fruit sugar,

make you anxious and

jittery.

Here

are

some foods

listed

according to

how

quickly the

converts them into glucose. Those at the top of the

est to transform

and so

list

body

are the slow-

are preferred for a strict antianxiety diet.

276

BRAIN FITNESS

Fructose

Brown

Grapefruit

White bread

Milk

Wheat bread

Yogurt

White

Apple

Honey

Orange

rice

rice

Carrot

juice

Spaghetti

Potato

Table sugar (sucrose)

Glucose

Banana

HEADACHES AND MIGRAINES

One

of the hallmarks of anxiety

ging

relative.

is

a dull

headache that

Almost everyone gets headaches

is

like a nag-

70 percent

of us,

according to surveys. And, listening to people talk about their

headaches,

them

on.

it's

On

easy to get the idea that almost anything can bring

the

list

headache stimulants are

of

caffeine, red wine,

champagne,

chocolate,

monosodium

glutamate. Other candidates for the headache hit pa-

rade include bananas,

and

nuts.

And

figs,

cured

meat,

aged

cheese,

milk,

and

onions, lima beans, potato chips, yogurt,

then there are

all

the nonfood, environmental aggra-

vations: smoking, smog, strong perfume, the smell of gasoline, loud

noises, bright lights, a

Some people
head

in

find that even sex

the weather, and high altitudes.

and orgasm unleash

pain. Scientists studying the possible causes of

lieve that
ical

change

no single trigger

is

universal

environment, and hormones can

all

who

throbbing

headaches be-

and that emotions,

diet,

phys-

bring on the sledgehammer.

At the Princess Margaret Migraine Clinic

found that people

in

London, doctors

get migraines are most sensitive to alcohol,

red wine more than white wine, and most of

all,

to beer.

Cheese or

chocolate, often both, started headaches in about one-sixth of the

sufferers.

People with tension headaches, however, were not sensi-

tive to food,

cohol.

and only one of the

forty tension types reacted to

al-

MINDCALM
A

cascade of chemical and neural reactions brings on a headache

attack.
first

277

With

a migraine, the

contract,

dilate.

blood vessels on the surface of the brain

which produces the strange lighting of an

As the blood vessels

dilate or

become

aura, then

inflamed, they press on

nearby nerves. Scientists are uncertain, however, about whether

a cause of the pain or the result of

dilation

is

activity.

Your brain

is

mixed up

down

nerve

cell

is

in

feel pain,-

pain

is "felt"

in

pain sen-

arteries. Scientists are pretty sure that

headache chemistry and know that

swings up and

son's serotonin level

neurotransmitter

does not

around the

sors in the nerves

serotonin

itself

this

some other chemical

down

a per-

during a migraine. This

an inhibitory chemical, meaning that

communication. Rising and

it

shuts

falling levels of sero-

tonin can set off a chemical seesaw of blood vessel expansion and
contraction, the result being a pounding pain in your head.

The Hangover Headache

Excessive drinking causes a headache because alcohol dehydrates

you, temporarily robbing the brain of a plentiful supply of cerebrospinal fluid and so disrupting nerve cell action.

Most alcohol

also

contains congeners, which are flavoring and coloring chemicals that

are

known headache

triggers.

The Harvard Medical School measures

to

prevent hangover

headaches include 400-800 milligrams of vitamin E and 1,000 milligrams of vitamin

before drinking. These vitamins help prevent

free-radical injury to the brain

hol.

Also drink

lots of

from the toxic by-products of alco-

water before, during, and after drinking alco-

hol in order to prevent dehydration and to speed the elimination of

alcohol from the bloodstream. Over-the-counter ibuprofen taken

with a snack before drinking can also save you from a pounding

head the next morning. The anti-inflammatory helps prevent

in-

flammation of the nerves of the menages, the connective tissue covering the brain,

which

is

where you

feel

head

pain.

BRAIN FITNESS

278

Lighten Up: Fighting Tension Headaches

Tension headaches are the crabgrass of headaches, the most com-

mon
tions.

kind of throbbing pain. This headache comes from

It

may be prompted by

tight

anxiety or stress over

with your spouse. Danish scientists looking

among

direc-

head and neck muscles caused by

poor posture or straining over the wheel of your car

may be brought about by

all

for hours.

Or

it

work or an argument

at

headache patterns

four thousand people found that tension headaches were

by

usually set off

stress,

mental tension, and tiredness.

headache frequently begins

after

tension

you have been looking down or

bending your neck

for a

ple with relatively

heavy heads and unstable neck bones are more

long time, and doctors have found that peo-

likely to get tension headaches.

Hitting Back: Treatment

Of

many headache

course, there are

medications available. For

years, the standard medication for migraines has

which helps contract blood

vessels.

been ergotamine,

and beta-

Antidepressants,

blocker and calcium channel blocker drugs, which are normally used
to treat high
for

blood pressure and coronary artery

some headache

name

victims.

The newest

disease, also

work

drug, sumitriptan (trade

Imitrex), adjusts the balance of serotonin in the brain. Avail-

able in tablet form

and by

injection,

it is

migraines, even once the pain has set

mended

for

swollen.

taining caffeine

some people,
People

However,

it's

not recom-

people with high blood pressure or heart disease.

Sometimes caffeine helps because

may be

in.

remarkably effective with

A cup
may be

it

constricts

blood vessels that

of coffee, a Coke, or another soft drink conjust the thing to

wash away

caffeine withdrawal can generate a

who consume

fer a blistering

a certain

headache

if

amount

headache. For

mean

migraine.

of caffeine every day can suf-

they suddenly halt their caffeine con-

MIND CALM
sumption

even

for

279

few days. This kind of headache

is

combated by

evening out your caffeine intake.

Some people swear by

belongs to the daisy family, feverfew

a

headache preventative.

the herb feverfew.

Its

used by migraine sufferers as

is

active ingredient

an anti-inflammatory and to adjust serotonin

studies in England,

feathery plant that

is

thought to act

freeze-dried feverfew daily experienced fewer and

headaches than study members

who

took

couple of

levels. In a

migraine victims taking capsules

with

filled

much

like

less painful

placebo.

Lots of people, myself included, use herbal or over-the-counter

One

pain medications sparingly.

phenomenon, which happens

painkillers.

body

loses

you take pain

If

its

practical reason

who

to people

is

regularly use headache

more than three times

pills

the rebound

week, your

and the headaches get increasingly

ability to respond,

worse. Aspirin, anti-inflammatories, acetaminophen, antihistamines,

and muscle relaxants work well

headaches are

what

do

to

head

headache pain

is

either to chill,

warm and

gets

the cold treatment

eyes.

area, usually

Eye masks

my

reaction

creeping

to

tension headache usually

homemade

ice

pack held

upper neck, top or side of

(plastic, gel-filled

my

masks available

worn when you get

if

the pain persists.

that the pain

is

coming from

back, neck, or eyes.

I

veloping me,

use a
I

taut, strained

heating pad

warm

washcloth.

will try to find a

shower, positioning

my

seek out heat

my

is

If

when

muscles

first

in

a killer tension

apply ice for up to twenty minutes and reapply

once an hour

available,

to counterattack. Here's

numb, and reduce swollen nerves

small,

drugstores) can be frozen and

is

first

relax spastic muscles.

around the painful

headache.

My

adjustment.

or to

my

your

if

off brain-draining pain:

Temperature

head, or

you need

a regular firestorm,

but

for lots of people,

in

can

my

choice, but

steam room or take

feel

upper

none

if

the tension feels like

it

it's

en-

warm

head so that the soothing water massages

the trouble spots.

Muscle shake-out. The

strain of

concentrating on paperwork

or maintaining a forced posture for a long period of time

may

BRAIN FITNESS

280

push
I

me toward

headache. This type of pain

so

is

common

that

routinely stretch throughout the day, even without prompting

from head pain.

stretch

my

head and neck by rotating

my

head

my
hand to stretch my head first over my left shoulder, then over my
right shoulder. may try to stretch my chin far down on my chest
or lay my head back as far as it will go. When
return to whatever was doing, am careful about my posture and consciously
use my abdominal muscles to sit up straight. No slouching or tilt360-degree motion

in a

five or six times,

and then gently use

ing or crooked spine allowed!

Some

Ease the eyes.

straining. Part of the

days,

problem

feel like

is

my

eyes are constantly

creeping farsightedness, which

TAKE ACTION
Finding Your Headache Triggers

Doctors ask these questions about recent behavior to help

headache

what

sufferers pinpoint

what

started their pain

and

learn

to avoid:

Have you skipped

2.

Have you eaten

meal?

meal with

nitrites

(cured meat, hot dogs),

tyramine (aged cheese), monosodium glutamate (processed

foods, Chinese food), or phenylethlyamine (chocolate)?
3.

Have you spent

a lot of

time

in

the sun or exposed to

bright light?
4.

If

woman,

are

you going through hormonal changes

from your period, pregnancy, menopause, or birth control

5.

Are you missing sleep or sleeping too much?

6.

Have you

just

completed

a stressful

pills?

experience and

feel

some letdown?
7.

Have you

physically strained

lately,-

for instance, put in a

long day of gardening or driven nonstop for

8.

like

Have you spent time

in a

closed

heavy perfume or gasoline fumes?

many

hours?

room with strong

odors,

MIND CALM
happens

to

everyone sometime

vated by poor lighting, staring

read print.

good

Around the computer

lighting.

defense

final line of

room,

find a dark

I'll

glare. In

and can be aggra-

forty,

tiring,

have invested

screen, the light

reading areas,

in

bright

is

use strong halogens.

coming

on,

quietly for five or ten minutes with

my

is

sit

computer screen, and hard-to-

To prevent my eyes from

and diffused with no

My

age

after

at a

28

darkness.

If

feel eyestrain

eyes closed, and gently massage the orbicularis muscle that encircles

It

my

eyes.

Exercise for

delivers

relief.

more oxygen

thoughts.

pumps up

to the brain,

fighting endorphins in circulation,

stressful

and takes

Twenty minutes

my

migraines

become

of pain-

my mind away

from

my mind toward mov-

Another sign of

a serious

to

See a

Doctor

chronic, attacking at least twice a

and disrupting your daily

life,

month

you should seek professional

condition

is

help.

headache pain that gets worse

over time with accompanying changes

vision.

amount

muscles and away from headache pain.

When

When

the

of sit-ups, StairMaster, brisk

walking, or vigorous stretching exercises turn

ing

me defeat a headache.

Aerobic activity helps

in

your memory, behavior, or

Your general practitioner may well send you to

a neurologist

TUMOR WORRY
In

my

first

year of medical school,

headache twinge signaled

some anxiety
first

if

had known

tumor.

worried that the smallest

could have saved myself

that brain tumors are rare

and the

signs are usually not headaches but dizziness, blackouts,

vomiting, problems with vision, and/or seizures.

headache, which can

advanced tumor causes

squeeze or a sharp pain

in

one

area.

Only

very

feel like a

head

BRAIN FITNESS

282

tor a barren.- or rests ro rule our brain disease.

eliminared rrearmenr

may

Once

rhis

has been

and or some rype

consisr of medicarion

of behavioral modification aimed ar your headache rriggers. Your

doctor

may

also ask

you

se

headache diary

in

which you

oossible dierary or environmen-

critj

physical healrh and activity ar rhe rime

sleep parrerns

tal triggers,

keep

ro

record rhe rime durarior

and medications you are raking.

Hmdacbt

Facts

More women rhan men

Menstrual migraines which arrack before during or afrer

riod

afflict

more rhan

ger rhem.

half rhe

and

Migraines run

Migraines rend ro weaken

About 20 percenr

Drugs

in families

women who

are

ger headaches.

probably generic.

you ger

as

a pe-

older.

or headaches are caused

by whar you

ear.

work wirh migraines.

:ha: ea-e tension ::eacaches also

;:: vice versa

Abour

who have

third or rhe people

rension headaches also

experience rhe nausea and light sensitivity typical of migraines.

Skipping

meal can cause

can dilate the blood vessels

alter

headache because low blood sugar

in

blood sugar and produce

the head. Sleeping late can also

a

headache.

DON'T IGNORE THAT HEAD BANG

A somewhat

hidden danger to the brain

is

advertent head bang or an accidental blow.

a

toy

hard

fall

while doing sports or

way can produce

thought processes

may

fall

child hitting

an in-

you with

render-bender on the high-

mild traumatic brain injury TBI that

alters

your

and emotions and endangers your physical

health. What's scary about TBI

pened. You

trauma from

not have

losr

is

that

you may nor know

consciousness

or

if

it's

hap-

you did only

MINDCALM

283

TAKE ACTION
Guide

to

Your Headaches

Kind: Allergy
Triggers

and symptoms: Pollen, molds, and

some

Watery

foods.

eyes and sinus congestion.

Antihistamines.

Treatment:

If

chronic, you

may need

desensitiza-

tion shots.

Kind-.

Arthritis

Triggers

and symptoms-. Like arthritis

triggers this headache. Pain at

in general,

it

isn't

back of head and

clear

in

what

the neck,

which gets worse with movement.

Treatment:

Kind-.

Anti-inflammatory drugs and muscle relaxants

Cluster

Triggers

and symptoms-. Alcohol or smoking can cause severe pain

around or behind an eye. The pain frequently

sleep

and can cycle on and

headaches can occur

regularly,

off

for days

Treatment:

daily.

Most

suf-

men.

Migraine medication (ergotamine), nasal inhalant of

oxygen

anesthetic,

Kind-.

during

or weeks. These

even weekly or

ferers are twenty-to-thirty-year-old

starts

Common

inhaling, lithium

and

classic

migraine

(also

called

vascular

headaches)
Triggers

and symptoms-.

The common migraine

intense throbbing on one side of the head.

gradually,

sometimes beginning with

strikes quickly

The

with

classic attacks

sensitivity to light.

Both

can bring nausea, even vomiting. Although thought to have

genetic basis, migraines can be triggered by food, drink, envi-

ronment, and

stress.

284

BRAIN FITNESS

Treatment:

Over-the-counter and prescription painkillers, fever-

few, ice, biofeedback, diet modification

Kind:

Hypertension

Triggers

and symptoms-. Feels like a tight metal

head. Caused by high blood pressure

Treatment-.

Kind-.

(at least

200/100).

Medication for blood pressure, diet modification

Temporomandibular

Triggers

band around the

joint

(TMJ) headache

and symptoms-. Caused by teeth grinding, jaw clenching,

and poorly aligned

The jaw may

teeth.

click

when

eating or

yawning.
Treatment-.

Biofeedback, relaxation, professional dental attention

to correct the bite

Kind-.

Tension

Triggers

and symptoms-.

comes from
ally

The most common type

straining muscles in the neck, scalp,

triggered

by

daily

contraction" headache.

also

it

and head. Usu-

Also considered a "muscle

hassles.

May

of headache,

be triggered by vascular con-

striction.

Over-the-counter

Treatment-.

painkillers,

relaxation

therapy,

biofeedback

briefly,
ister

and neurological

tests

normal. However, you

and scans

may

after the accident

start to

behave and

feel

may

reg-

odd. Your

memory may be fuzzy. You may get headaches more

Or your personality may show subtle changes,- for example,

thinking and
often.

new moodiness

or angry outbursts. For

some people with TBI,

it is

years between a "harmless" head jarring and diagnosis and help.

When

was competing

concerns was getting

hit

in karate

with

tournaments, one of the great

backhand

to the temporal area of the

MIND CALM

285

BRAIN INJURIES TURN HEADS

more

Brain injuries are getting

new

federal law, the Traumatic Brain Injury Act,

officially

recognizes traumatic brain injury and autho-

cause of a

which

money

rizes

attention these days, in part be-

the act

is

for research

that more than

and

fifty

state grants.

One

reason behind

thousand people die every year

in

the United States from brain injuries.

head. There are delicate,

gion,

and

blow

bleeding. This

strikes to the face are

naments, or protective headgear

What happens

banned

many

in

fatal

tour-

required.

with brain trauma

is

on the brain

that neurons

sur-

connect each other are stretched or torn and areas of the

face that
frontal

is

the temporal re-

in

hemorrhage and

to that area could lead to a

why

is

somewhat weak bones

and temporal lobes are bruised. The

depend on exactly which nerves

Symptoms may show up

in

are

damaged and

blow or

fall

later scarred.

the form of headaches, dizziness, dou-

ble vision, or ringing in the ears.

Nausea and

smell, taste, or hearing are also signs.

especially

effects of the

weakened sense

person's thinking

may

of

suffer,

memory, concentration, attention span, judgment, and

abstract logic.

Or

he may become

the injury

irritable,

may damage

a person's

emotions, and

depressed, or lose his social

skills

and

in-

hibitions.

To make
loss of

a firm diagnosis of TBI, a

consciousness for as long as thirty minutes, loss of

of events surrounding a
dition.

Scale,

doctor asks whether there was

head trauma, or any change

The person may be

tested according to the

which measures the degree of

in

memory

mental con-

Glasgow

Coma

injury.

Treatment for TBI usually focuses on cognitive and psychological

therapy.

While

little

may be done

for the brain

damage, which time

has perhaps reduced to scarring, patients need help understanding

and learning to cope with mental or emotional impairments. For

in-

BRAIN FITNESS

286

A BRIEF REFRESHER
I

am

always on guard against mild mental disturbances that can

slow or sidetrack

my thinking.

order, generalized anxiety,

mon

Depression, attention deficit

and headaches

are relatively

dis-

com-

ailments that disrupt a person's mental sharpness. Here are

ways

to protect yourself.

Fight depression. Eat right by taking

amin B 6

more

in

folic acid, vit-

riboflavin, foods rich in tryptophan, especially

com-

plex carbohydrates, and foods rich in omega- 3 fatty acids.

Eliminate foods that might bring on depression, such as caffeine

and
of

Get

sugar.

bright

minutes of sunlight or two hours

at least thirty

light

artifical

day.

Consider taking

DLPA

or

St.-John's-wort.

Counteract attention

deficit disorder.

To avoid the

of a short attention span and forgetfulness, create a

system for

bills

and

your daily

facet of

pitfalls

home

filing

receipts, use write-on calendars for every

keep notepads around the house and

life,

in

the car, hang a bulletin board to post reminders and important

papers,

and maintain

Ward

off anxiety.

caffeine, alcohol,

comprehensive appointment book.

Avoid foods that

some

additives,

Protect against headache.

fuel anxiety, especially

and refined

try to eliminate the causes of

most headaches by using heat and cold

nerves or to

warm

sugar.

to reduce swollen

tense muscles, regularly relaxing tense head

and neck muscles, giving

and doing

relief to strained eyes,

reg-

ular aerobic exercise.

stance, increased irritability

ality

change

in

is

considered the most

someone with TBI, and

ones understand

this,

agnosed, treatment
ling seizures, fever,

relationships

may

common

person-

unless a patient and his loved

may

suffer. If a

brain trauma

is

di-

include medication for migraines, control-

and brain inflammation,-

antidepressants,-

drugs like methylphenidate (Ritalin) to help concentration.

and

MINDCALM

287

SELECTED SOURCES
American Psychiatric Association.

Diagnostic and Statistical

Fourth Edition

"Depression

may have

Doyne,

"Running versus weight

E. J.

and

of Consulting
Feifel,

March

nutritional link." Reuters,

lifting in

55

Clinical Psychology,

(5),

"The

S.

Hibbeln,

J. R.,

748-54, 1987.
in adults." Postgraduate Medicine,

trials in

surviving brain injury."

and Salem, N.,

Jr.

USA

Today, January 9, 1997.

"Dietary polyunsaturated fatty acids and depression:

cholesterol does not satisfy." American Journal of Clinical Nutrition, 62, 1-9, 1995.

Johnson,

E. S., et al. "Efficacy

of feverfew as prophylactic treatment of migraine."

Medical Journal, 291 (6495), 569-73, August 31, 1985.

British

Kiester, E.,

"Doctors close

Jr.

December

18 (9), 175,

M.

Lark, S.

28, 1997.

207-18, September 1996.

(3),

Gruskin,

when

of Mental Disorders,

the treatment of depression." Journal

D. "Attention-deficit hyperactivity disorder

100

Manual

(DSM-IV). Washington, D.C., 1994.

McDowell,

Anxiety and

in

on the mechanisms behind headache."

1987.

Stress.

Celestial Arts, Berkeley, Calif., 1996.

"Homeopathic treatment

B.

Smithsonian,

of mild traumatic brain injury." Alternative

and Complementary Therapies, April-May 1995.

National Institute of Neurological Disorders and Stroke. "Headache: hope through

research." National Institutes of Health, Bethesda, Md.,

Nicoloff,

C, and Schwenk,

Sports Medicine,

Null

C, and

23

(9),

T.

illness:

sampling of the current

scientific literature." Townsend Letter for Doctors and Patients,

Peatfiled, R. C. "Relationships

November

1995.

between food, wine, and beer-precipitated migrain-

ous headaches." Headache, 35

(6),

355-57, June 1995.

"Personality disturbances associated with traumatic brain injury."

P.

Journal of Consulting and Clinical Psychology,

Sayegy,

1997.

September 1995.

Feldman, M. "Nutrition and mental

Prigatano, G.

May

"Using exercise to ward off depression." Physician and

R., et al.

"The

60

(3),

360-68, 1992.

effect of a carbohydrate-rich

and cognitive function

in

women

beverage on mood, appetite,

with premenstrual syndrome."

Obstetrics

and

Gynecology, 86, 520-28, 1995.

Thoren,

P.,

et

al.

"Endorphins and exercise: physiological mechanisms and

implications." Medicine and Science

"A type of
4-6,
Ulrich,

fat

we may need more

March
V,

et

in

Sports

and

Exercise,

22

of." Tufts University Health

(4),

& Nutrition

al.

Third Line

Letter,

15

(1),

1997.

"A comparison of tension-type headache

in

migraineurs and

migraineurs: a population-based study." Pain, 67 (2-3), 501-6,

Werbach, M.

clinical

417-28, 1990.

R. Nutritional Influences on Mental

Press, Tarzana, Calif., 1991.

Illness:

in

non-

October 1996.

Sourcebook of Clinical Research.

Appendix

Acetylcholine

and

is

is

neurochemical circulating

the primary carrier of memory. Lecithin

at all

is

nerve-muscle junctions

the most important nutrient

to support production of acetylcholine, along with B vitamins

and vitamin C.

Acetyl-1-carnitine enhances energy metabolism, brain function, and the

immune

system.

ACTH
gland.
sol

It

(adrenocorticotropic hormone)

produced

in

the pituitary

stimulates the outer layer of the adrenal glands to produce Corti-

and androgen hormones. Levels of

stress,

is

emotion,

injury,

Adrenal cortex

is

and

ACTH

increase in response to

infection.

the outer layer of the adrenal gland.

Adrenal extract boosts the body's

ability to deal

fection, physical challenge, allergens,

Adrenal glands are located

at

with stresses such as

and sexual stimulation.

the top of each kidney.

The

outer part or

cortex produces corticosteroids, which regulate blood sugar levels and

balance, and metabolism.
rine,

The

which prepares the body

Adrenaline (epinephrine)
ger or

288

stress.

is

in-

pH

inner part, the medulla, produces epinephfor stress.

a

hormone

that prepares the

body

for dan-

APPENDIXA

289

Aerobic exercise includes swimming, jogging, and cycling,

during which the rate

with the rate

Allicin
cial

is

when

shown

at

which oxygen reaches the muscles keeps pace

used up.

garlic

is

minced, crushed, swallowed, or digested.

blood pressure, and the

to lower cholesterol,
is

whiten

It

ingestion or absorption of antacids, cooking utensils,

and food additives such

as

potassium alum, which

is

degenerative condition

a progressive

in

nerve cells of the brain degenerate and the brain substance shrinks.
is

unknown, but

Amino
protein
in

is

it

may be

linked to heredity or

that

it is

broken down into

amino

its

enzymes

acids

that

The

exact

The

value in eating

by hydrochloric acid

the small intestine. There

in

twenty amino acids that make up the protein

by the body (nonessential) and eight

which the

aluminum poisoning.

acids are the building blocks of proteins.

the stomach and then by digestive

are

used

is

flour.

Alzheimer's disease

cause

has been

risk of cancer.

element, harmful to the body, that enters

a light metallic

body through

antiperspirants,
to

at

it is

pungent sulfur-containing compound that becomes benefi-

Aluminum
the

which

activities

in

humans: twelve made

must be obtained by diet

(es-

sential).

Anaerobic exercise
that relies

on

a series of

stores of sugar

Androgens

is

and
are a

fat in

high-intensity workout such as sprinting

a brief,

biochemical reactions to obtain energy from the

muscle.

group of hormones that cause the development of male

secondary sex characteristics, including

facial

hair,

deep voice, and

in-

crease in muscle mass.

Aneurysms

are caused

by the ballooning of an

of blood flowing through a

body, but most often occur

weak
in

area.

artery due to the pressure

They can occur anywhere

Antioxidants are substances

in

vitamins that prevent cellular

due to oxidation and exposure to unstable molecules called

ApoE4

in

the

the brain and aorta.

(apolipoproteinE4)

is

a protein

people with Alzheimer's disease than

in

damage

free radicals.

gene that occurs more often

the general population.

two forms of the gene, apoE2 and apoE3, may protect against the

disease.

Arginine and ornithine are amino acids usually prepared and sold

combination. Arginine
itary

gland

as a reserve

in

is

in

The other

in

the building block needed by the anterior pitu-

the production of

supply because

it is

human growth hormone. Ornithine

easily

converted to arginine.

serves

BRAIN FITNESS

290

Ascorbic acid (vitamin C)

is

potent water-soluble antioxidant that ap-

pears to be effective in preventing diseases caused

free radicals, e.g., heart disease, cancer,

cataracts.

a disease of the artery walls in

is

cellular
It

damage from

may be

an impor-

and maintaining the immune system.

tant factor in strengthening

Atherosclerosis

and

by

thickens and thus impairs blood flow.

It is

which the inner

responsible for

layer

more deaths

in

the United States than any other condition.

Atrophic

phy

gastritis

Axon, or nerve
pulses

is

chronic inflammation of the stomach with atro-

mucous membrane.

of the

between

fiber, is

the part of a nerve cell that carries electrical im-

cells.

Basal ganglia are paired nerve cell clusters in the cerebrum that play a

movement,

vital part in

specifically the

smoothness of actions and stop-

ping and starting. Degeneration of the basal ganglia

present in those

is

with Parkinson's disease.

Beta-amyloid

a protein

is

found

in

dense deposits

neuron plaques that are one of the distinctive

at

the center of the

tissue

formations of

Alzheimer's disease.

Beta-carotene

is

the precursor to vitamin A.

functions in neutralizing free radicals.

and

atherosclerosis.

It is

an

against respiratory diseases

It

may

It

is

an antioxidant that

help prevent cervical cancer

immune system booster and appears

and environmental

to protect

pollutants.

Blue-green algae are single-cell aquatic plants that contain trace minerals,-

may have

Borage

oil

neurostimulatory effects.
contains a linoleic acid that reduces the risk of atheroscle-

rotic heart disease.

Boron
larly

is

a trace mineral that aids in the synthesis of steroids, particu-

estrogens and testosterone.

tain strong bones,

It

may

and prevent memory

help prevent osteoporosis, mainloss.

Branched-chain amino acids (leucine, isoleucine, valine) aid

ing liver

damage due

to alcoholism, restore muscle mass to a

ering from muscle tissue breakdown and fatigue, and

in revers-

body recov-

may be used

as a

possible treatment for neurologic disorders.

Calcitonin

is

hormone

that slows the rate at

down, thus decreasing the amount of calcium

Calcium
cent

is

is

found

that

is

which bone

is

broken

dissolved in the blood.

the most plentiful mineral in the body. All but a small perin

the bones and teeth and helps maintain their strength. Vi-

APPENDIXA
D

tamin

is

291

required for the absorption of calcium. Calcium also functions

with magnesium to keep the heart healthy and the electrical rhythm of the
heart pulsing regularly.

It is

also important in the transmission of impulses

between nerves throughout the body. Nonanimal, healthy sources of

cal-

cium are soybeans, peanuts, walnuts, sunflower seeds, dried beans, and
green vegetables.

Carboyhdrates come

in

two basic forms: complex and simple. Simple

carbohydrates, like those gotten from candy, are one, two, or at most three

Complex carbohydrates,

units of sugar linked together in single molecules.

obtained from grains and other whole foods, are hundreds or thousands of
sugar units linked together in single molecules.
Centella. See gotu

Cerebellum
ance,

kola.

the second largest part of the brain.

is

movement, and

Cerebral cortex
the cerebrum.

The

coordinates bal-

posture.

the outer thin layer of the largest part of the brain,

is

cerebral cortex

is

the gray matter, the site of conscious

behavior, and protects the white matter, which

is

is

the inner fiber network

hippocampus and the limbic system.

of the deeper brain centers, the

Cerebral infarct

It

a loss of

oxygen

to the brain

and can produce

stroke.

Cerebrovascular disease

is

any disease affecting an artery supplying

blood to the brain.

Cerebrum
Choline
complex.
cell

is

is

the largest part of the brain.

a water-soluble

compound and

Cholinesterase

is

an

enzyme

cholines, including acetylcholine.

of

of the vitamin B

loss,

that acts
It

and helps learning

ability.

on the breakdown of various

occurs mostly

in

blood plasma, the

and pancreas.

Chromium
with

member

essential for neurotransmitter production, aids in maintaining

It is

membranes, may slow down memory

liver,

insulin,

fat. It

picolinate

it is

may

is

mineral that protects the pancreas. Along

necessary to the breakdown of sugar and the metabolism

help to increase muscle mass and prevent heart disease and

diabetes.

Chromosomes

are threadlike structures in the nucleus of cells that carry

the genetic information that directs the growth and functioning of the body.

Circadian rhythm
twenty-four hours.

is

the cycle in the

body

that runs approximately

BRAIN FITNESS

292

Clonidine

is

drug used to

Cobalamin (Vitamin B
,

metabolism of protein and

Cobalt

struction of red blood cells.

be obtained from foods

Copper

as

It is

it

which protects the

ture that

it

is

and

do

to

its

job

the con-

in

very small amounts and must

a catalyst in

concert with

for the

It

broad range

a
is

essential for

conversion of tyrosine into melanin

is

It

essential for the utilization of

strong influence on the health of the elastic tissues

ligaments and tendons. Copper

as

cells

aids in the

It

not built into supplements.

skin from sunburn

and so has

body such

of the

Bp

in

chemical reactions throughout the body.

in

hemoglobin synthesis and

vitamin

is

necessary

mineral that acts as

is

enzymes

of

blood

fat.

mineral that enables vitamin

is

hypertension and migraine headache.

normal functioning of the nervous system.

essential for the

is

treat

aids in the production of red

difficult to

become

beans whole wheat, prunes

is

so abundant in na-

deficient in this mineral.

leafy vegetables,

and

in

It

found

is

in

high concentration

from use of copper cookware.

Corpus callosum

is

an area of neurons

longitudinal fissure that enables the

in

the brain at the base or the

and right hemispheres

left

to

commu-

nicate.

Corticosteroid
the adrenal glands
natural

is

a class of

in

hormone made from

response to

stress.

and synthetic corticosteroids

by

controls the metabolism. Both

It

are

cholestrol produced

used to reduce inflammation

however they are toxic with long-term use.

Cortisol
It

affects the

mune
it is

is

type of corticosteroid

made by

metabolism of glucose, protein and

system, and influences other

body

the
fats

functions.

bodys adrenal

and regulates the im-

When

used

as a drug,

usually called hydrocortisone.

Cortisone

is

a steroid isolated

from the adrenal cortex that acts upon

metabolism and influences the nutrition and growth of connective

Cyanocobalamin, fcommonly known

a

glands.

as vitamin

B 12

),

tissues.

helps maintain

healthy nervous system and prevents anemia.

Dehydroepiandrosterone fDHEAj
adrenal glands.
steroidal

may

It

appears to aid

hormones, may

in

is

hormone produced by

the

the regulation and production of

help reduce cholesterol levels and body

fats

and

help increase muscle mass.

Dendrites are short multiple branches of neurons linked by impulses.

They

carry electrical signals toward the cell body.

APPENDIXA
Deprenyl
acts as a

name

the trade

is

293

drug used for Parkinson's disease.

for a

It

neuroprotective agent and enhances mental function, mood, and

libido.

Dexotroamphetamine

is

stronger form of the drug amphetamine.

DL-phenylalanine (DLPA)

an amino acid involved

is

in

biochemical

processes related to the brain's synthesis of various neurotransmitters.

It

helps to increase mental alertness, promote sexual arousal, and alleviate

chronic pain.

name

of the Alzheimer's drug Aricept.

Donepezil

is

the generic

Dopamine

is

the neurotransmitter that controls physical

maintains proper function of the

immune

system.

It

growth hormone. High

tuitary gland to secrete

movement and

also stimulates the pi-

levels of

dopamine im-

prove mood, sex drive, and memory.

Eicosanoids are tiny molecules produced by most
fats

for

example, omega- 3

oils

and

cells

from certain

are powerful regulators of cell func-

tions.

Electroencephalogram (EEG)

is

impulses produced by activity

trical

device that records the minute electhe brain.

in

It is

especially helpful in

diagnosing epilepsy.

Encephalopathy
larly

is

any disease or disorder affecting the brain, particu-

chronic degenerative conditions.

Endocrine system consists of

the

body

that produce

Endorphins are
creas,

and

and

is

hormones

release

body

fat,

and

down

unsaturated categories.

bound

in

the nervous system, panstress.

type of fungus used to treat migraine headache.

hormone produced by

Fat can be broken

ecules

directly into the bloodstream.

and control the body's response to

the secondary sex characteristics in

distribution of

of glands scattered throughout

See adrenaline.

Ergot alkaloids are

Estrogen

number

group of substances found

testes that relieve pain

Epinephrine

fine

the pituitary gland that produces

women, such

body

as breast

development,

hair.

into the saturated, polyunsaturated,

fat

molecule

is

composed

and mono-

of three fatty acid mol-

to a glycerol molecule.

Focal dystonia

is

a repetive

moving up and down when

Folic acid (folate)

with others to act

is

movement

disorder, such as a person's leg

in a sitting position.

coenzyme

as a catalyst for

(an

enzyme needed

chemical reactions

in

in

combination

the body) needed

BRAIN FITNESS

294.

for

forming prorein and hemoglobin.

etables,

legumes

ing and

when

It

is

available rrom leafy green veg-

whole grains and brewers

nuts,

room temperature. Your

stored at

It

is

lost in

cook-

best source

is

a fresh

green

yeast.

garden salad. Unlike the other water-soluble vitamins

prove lactation

act as an analgesic for pain

and increase appetite

skin

Free

radicals

reactive

damage

:esses or pollution that

acid can im-

promote healthy youthful

cases of debilitation.

in

very

are

folic

molecules

cell

formed by normal

components

unless stopped

cell

by

an-

iants.

Ginkgo biloba
level of

an herb that

is

dopamine

ing plaque deposition

is

rich in antioxidants.

It

may

increase the

improve circulation by aiding the

the brain

in

inhibit coagulation in

in arteries

inhibit-

blood vessels and

improve mem'

Ginseng

is

may

an herb that

help improve mental performance

tains antioxidants that prevent cellular

inhibit the

growth

oi cancer cells

:ope with

stress

damage from

increase

free radicals.

It

con-

It

may

and enhance energy and help

by normalizing body functions.

Glial cells support nerve cells

by providing them with nutrients or by

attacking invading bacteria

Glucagon

pan

in

is

hormone manufactured by

monitoring sugar

Glucocorticoid

hat regulates the

tein.

hibit

They

levels in the

refers to a

ah

blood

group of steroids produced by the adrenal

bodys metabolism

of carbohydrate

rat

and pro-

muscle tone blood pressure and gas secretion

inflammation

the pancreas that plays a vital

and lmmu'

allergies

^.ses

and

in-

affi

function oi the central nervous system.

Glucose

is

sugar substance found

in

the blood that

is

the source of the

and brains energy supply.

Glutamine

is

the precursor of glutamic acid which serves the brain

neutralizing excess
ity.

ammonia

thus creating a clearer space for brain activ-

Glutamine may improve IQ

tence as well as speed healir

Glutathione peroxidase

alleviate fatigue

Glycine,

depression

and impo-

is

an

enzyme

tecting against lree-radical oxidating

itary

by

that has an important role in pro-

dar

nonessential amino acid aids in the treatment or low pitu-

gland function and

Glycocyamine

is

is

useful in the treatment or muscular dystrophy.

derivative of glucose

and

essential to the mainte-

APPENDIXA
nance of
fluid,

soft tissue structures

such as cartilage, tendons, ligaments, joint

heart valves, and blood vessels.

Gotu

kola (centella)

is

Hippocampus

is

vessels,

body

when

sixty,

the area of the brain that controls learning and

in a state
it is

is

of vitality.

usually absent.

risk of heart attack or brain

of blood

condition

in

the body.

is

Many

of the aches

in

which an abnormally increased volume

the brain that coordinates hor-

in

influences food intake

impulses and regulates

Iodine

insulin

roxin, the thyroid

in

metabolic

rate,

Iron

a sufficient

fa-

supply of

enzyme systems
in

that

produce thy-

your body
a

is

con-

normal

proper growth, normal energy, normal mental acuity, and

metal that

tabolism of vitamin
ical

responsible for

job.

hormone. Two-thirds of the iodine

hair, nails, skin,

is

its

Without

is

your thyroid gland. Sufficient iodine promotes

centrated

healthy

cannot do

the mineral involved in the

is

satiety

body temperature.

cilitating the entry of glucose into the cells.

chromium,

by sending hunger or

derived from the cells of the pancreas and

is

and pains of aging

hormone.

an endocrine gland

mone production and

Insulin

tis-

diminishes as you grow older until

hemorrhage.

is

present

is

Hypothalamus

memory.

abnormally high blood pressure, which increases the

is

Hypervolemia

memory,

responsible for maintaining the

It

are a result of diminishing levels of this

Hypertension

fight fatigue, stimulate

and help prevent circulatory problems.

Human growth hormone (hGH)

sues of the

may

an herb that

strengthen and tone blood

age

295

production and

is

and

teeth.

essential for red

E. In excess, iron

may

blood

may be

cell

formation and the me-

strong catalyst

in free-rad-

aid in the deposition of plaque in blood vessels.

Isoflavones are plant estrogens that are chemically structured like es-

trogen and have similar effects but are weaker.

in

Two

primary isoflavones are

soybeans.

Kava (kavakava)
evate

mood and

L-arginine

is

is

the root of a South Pacific herb that

It

may be

amino acid

an effective

the nutritional treatment of male

chondrial

is

help to

el-

reduce anxiety and fatigue.

a nonessential

growth hormone.

L-carnitine

may

that can stimulate the release of

immune enhancer and may help

in

infertility.

an amino acid that transports fatty acids across the mito-

membrane

in

cardiac and skeletal muscles.

It

strengthens the

BRAIN FITN ESS

296

heart and muscles, and improves stamina and endurance during exercise.

may help slow the

Lecithin

progression of Alzheimer's disease and

supplement used to

a nutritional

is

may have

manic-depression,-

L-glutamine

may help burn

memory

alleviate

loss

It

fat.

and

antiaging benefits.

an amino acid that helps control alcohol cravings, ener-

is

gize the mind, inhibit senility, and counteract depression.

Linoleic acid

an essential fatty acid that has been shown to help pre-

is

vent hardening of the

tiple sclerosis.

also has a positive effect

It

lowering cholesterol levels and

Lipids are

Luteinizing

is

stimulates ovulation

men,

triggers the testes to

it

a circulatory

is

lymph

fluid

aids in

of fatty acids.

and prepares

woman's body

produce male sex hormones.

system of vessels distinct from the blood

vessel circulatory system that reaches

tains

on sex hormone response,

important for healthy skin.

hormone

for pregnancy. In

Lymphatics

made

chains

fat

high blood pressure, and mul-

arteries, heart disease,

and immune system

most body
cells.

areas.

This system con-

Lymphatics drain into lymph

nodes and, eventually, the bloodstream.

Lysine

is

an essential amino acid found

in

food protein that

proper growth, enzyme production, and tissue repair

for

ulate the

immune

herpes virus, aid

Manganese
It is

may

system, appears to have antiviral properties,

in fat

metabolism, and alleviate some

a mineral

is

It

involved

help stim-

may

infertility

in a great diversity of

needed

is

inhibit

problems.

enzyme

important to the proper use of biotin, thiamin, and vitamin C.

systems.
It is

im-

portant in the production of thyroxin, normal central nervous system function,

proper digestion, and sexual function.

Magnesium
lism.
in

It

is

mineral involved in carbohydrate and protein metabo-

acts as an antagonist to calcium

and tends

to prevent calcium stones

the kidneys and gallbladder as well as the calcium deposits of arte-

riosclerosis.

Magnesium

is

also required for proper function of the central

nervous system. Alcohol depletes magnesium and

this

is

problem

in al-

coholism that can lead to seizures.

Melatonin

is

hormone

to be vital for the

role in

many

secreted by the brain during sleep.

maintenance of normal body rhythms.

other body functions and

may have

It

It

appears

may

play a

neural antioxidant prop-

erties.

Methionine

is

a sulfur-containing

diovascular disease.

amino acid

that protects against car-

APPENDIXA
Narcolepsy

and

sleep

brain.

a rare

condition characterized by sudden uncontrollable

occurs at irregular intervals.

Neurons
system.

is

297

are the cells that are the basic structural units of the nervous

They

one-way electrochemical messages

transmit

Unlike most

Neuropeptide

cells,

an amino acid peptide.

is

and from the

to

they cannot divide and cannot be replaced.

a vasodilator believed to

It is

help regulate feeding behavior.

Neurotransmitter
cells

is

chemical that transmits messages between nerve

or nerve and muscle

Niacin (vitamin B 3 )

chromium.

is

cells.

may boost

potent vasodilator and

the effects of

enhances energy production and the normal functioning of

It

the nervous system,- helps lower cholesterol, appears to promote healthy

skin

and protects against sun damage,- promotes healthy colon

function,-

helps maintain balanced neurochemistry,- and provides protection against

the development of arteriosclerosis.

Nimodipine

is

drug that acts

as a

calcium channel blocker and

is

used

blood pressure.

to treat high

Norepinephrine.

Omega- 3

See dopamine.

fatty acids contain

two polyunsaturated

fats.

They may

pre-

vent the formation of blood clots leading to heart attacks and protect

They

against cancer.

Oxytocin

is

are

found

a pituitary

in fish oils.

hormone

that stimulates muscle contractions

during birth.

Pancreas

is

one of the glands of the endocrine system.

It

controls blood

sugar (glucose) by producing insulin, which decreases glucose levels, and

glucagon, which increases them. Digestive enzymes are also produced

in

the pancreas.

Pantothenic acid (vitamin B 5

gland.

though

It

is

its

) is

precursor to cortisone

necessary for the conversion of

mechanism

of action

is

fat

not known.

synthesis, aids in energy metabolism,

and

in

the adrenal

and sugar into energy,

appears to aid

It

acts as an antistress

al-

in steroid

and

antioxi-

dant vitamin. Also called calcium pantothenate, pantothenol.

Parkinson's disease

is

a disorder in

which brain

cells

degenerate, affect-

ing muscle control, causing tremors, stiffness, and weakness.

The

cause

is

unknown.
Peptide

is

compound

Perimenopause

is

of

two or more amino

a period of

some

acids.

five years

before the onset of

BRAIN FITNESS

298

menopause when some menopausal symptoms, such

as

hot flashes and

ir-

regular bleeding, occur sporadically.

Pernicious anemia

thought to

from

result

be absorbed and

chronic progressive disease of older adults

is

Phenylalanine

is

stomach so that vitamin B n cannot

a defect of the

levels of red

blood

cells drop.

an amino acid that

is

used by the body to produce the

neurotransmitters norepinephrine and dopamine, which promote alertness.

It

tal

can reduce hunger, increase sexual

alertness,

and

Pheromones

interest,

improve memory and men-

alleviate depression.

by one

are substances secreted externally

individual

and

perceived by another, thus charging sexual and social behavior.

Phosphatidylcholine

which

acetylcholine,

a nutrient that

is

necessary for the production of

essential for the proper transmission of nerve im-

is

pulses. Since the brain

diet,

is

cannot manufacture choline, you must get

from choline manufactured

in

the

liver,

it

from

or as a nutritional supplement

available at health food stores.

Phosphatidylserine
cell

is

phospholipid essential for maintaining healthy

membranes throughout the body, and

especially in the brain.

The

brain

normally manufactures sufficient phosphatidylserine,- however, with aging

and nutrient

deficiencies, levels

form made from soy lecithin

is

may drop below optimum. A

synthetic

sold as a dietary supplement that proved

helpful in retarding or even reversing the progression of age-associated

memory

impairment.

Phosphorus
the body.
in

many

It is

a mineral

is

component

widely distributed

in

of bone. Phosphorus

the
is

enzyme systems

of

present as phosphate

food preservatives such as those in colas.

Pineal gland

is

pine-cone-shaped structure

in

the brain that regulates

the body's response to light.

Piracetam

is

kind of drug believed to improve thinking and memory.

Pituitary gland

is

located in the brain and receives instructions from the

hypothalamus to release hormones that target other endocrine glands. Hu-

man growth hormone

is

produced

in

the pituitary, as

is

thyroid-stimulating

hormone.
Potassium
important

in

is

a mineral

found primarily inside the

cells

and

is

particularly

glucose metabolism, water and fluid balance, muscle (includ-

ing heart muscle) action, transmission of impulses along nerves, and in kid-

ney function.

APPENDIXA
Progesterone

hormone

is

299

that aids in placenta function

and helps pre-

vent ovulation during pregnancy and lactation.

Prolactin

Proline

is

hormone

that stimulates the production of breast milk.

amino acid

a nonessential

is

that enhances fat metabolism

and

aids in the production of connective tissue.

Prostaglandins

another, older

is

made

Proteins are large molecules

are twenty. Eight of these

amino

cannot be synthesized

the

amino

Essential

life.

in

name

for eicosanoids.

of

amino

of

acids,

which there

meaning

acids are "essential,"

body even though they

that they

are necessary for

consumed from sources outside the

acids must be

body.

Pyridoxine (vitamin B 6

and
It

) is

necessary for the metabolism of amino acids

aids in the synthesis of nucleic acids

appears to be an important factor

REM

(rapid eye

when

cle

the brain

movements. This
Riboflavin (B 2

monds, whole
of the

is

many

in

sleep

the period in the

is

found

in

It

lasts for

is still,

sleep cy-

ten to sixty minutes.

leafy vegetables,-

is

as al-

an important supplier

of energy production.

the active ingredient in a drug (trade

is

human

save for rapid eye

organ meats and plant sources such

and green

cells.

cellular reactions.

most active but the body

when we dream.

grains,

enzymes

Selegiline

is

movement)

and the formation of blood

name Deprenyl

or El-

depyrl) used to treat Parkinson's disease.

Selenium

damage by

is

a mineral that

free radicals.

It

works with glutathione peroxidase to prevent

appears to be involved

eicosanoids and to protect cell

may

also protect lipids

membranes from

the metabolism of

in

attack

by

free radicals,-

it

from oxidation, which helps to prevent cardiovas-

cular disease,- aid in the production of thyroid hormones,-

and protect

against environmental pollutants.

Serotonin
only

in

is

importance to acetylcholine.

Sleep apnea
a

the brain's primary "feel good" neurotransmitter, second

is

the condition of cessation of breathing during sleep, for

few seconds or even minutes.

Synapse
cell

is

the functional

membrane-to-membrane contact

with another so that electrical impulses

may

travel

of

one nerve

from one

cell to an-

other.

Tau

is

a protein that

is

the main

gles of Alzheimer's disease.

component

of the neurofibrillary tan-

BRAIN FITNESS

300

Taurine

an amino acid that modulates neurotransmitters.

is

maintaining clear blood vessels and

Testosterone

) is

also appears to

It

involved

the metabolism of carbohydrates

in

be necessary for the normal functioning of the

nervous system, heart, and muscles, aids

symptoms

to alleviate

Thyroid gland

is

energy production, and helps

in

of stress.

located at the base of the throat and controls metab-

is

which the body uses energy.

olism, the rate at

Thyroxine

hormone produced

the thyroid gland and

in

ble for maintaining a normal metabolic rate in

is

aids in

It

rhythm.

the most active androgen, the male sex hormone.

is

Thiamine (vitamin B
to glucose.

in stablizing heart

responsible for the healthy growth of hair,

Tocopherol (vitamin E)

is

a fat-soluble

synergistically with selenium.

It

may

all

is

responsi-

the cells of the body.

nails, skin,

and

It

teeth.

potent antioxidant that works

reduce the susceptibility of low-

density lipoproteins to oxidize, prevent the formation of blood clots, help

maintain normal blood glucose

trointestinal tract

by

levels,

and help prevent cancers of the

gas-

inhibiting the conversion of nitrates to nitrosamines

(carcinogens).

Tryptophan
to

is

used by the brain along with niacin (B 6 ) and magnesium

produce serotonin,

ural sleep,
iety,

reduce sensitivity to pain, act

and aid

Tyrosine

as

nat-

an antidepressant, reduce anx-

the control of alcoholism.

in

an amino acid involved with neurotransmitters.

is

alleviate depression

Valerian root

may

Tryptophan can help induce

a neurotransmitter.

is

and

It

helps to

stress.

an herb with effective antispasmodic properties and

act as a nerve tonic.

Vanadium

a trace

is

mineral that aids

in

the regulation of insulin me-

tabolism.

Vasopressin

is

hormone

released from the pituitary gland that helps to

control the body's overall water balance.

Vitami

Vitam n B 2

Vitam n B 3

See niacin.

Vitam n B 5

See pantothenic acid.

Vitam n B 6

See pyridoxins

See riboflavin.

Vitam n B 12
Vitam n C.

See cobalamine.

See ascorbic acid.

APPENDIXA
Vitamin

Zinc

is

301

E. See tocopherol.

an essential trace mineral and a

may

enzymes.

It

involved

in cellular division,

increase the level of

gland dysfunction

in

component

T cells

growth, and

of over

in individuals
repair,-

two hundred

over seventy,- be

help prevent prostate

older men,- help prevent vision loss due to macular de-

generation and cataracts, and stabilize

damage, thereby boosting immunity.

cell

membranes

against free-radical

Appendix B

You can
stores,

find

mind-enhancing supplements

and even sporting goods

stores.

at nutrition stores, health

food

Sometimes the array of offerings

can be confusing. These four products contain the kinds and amounts of

components

look for

Cerebro -Gain Longevity

NY

in a nutritional brain booster.

Age

Erasers

(Bodyonics, 140

Lauman Lane,

11801. 800-527-7965)
St. -John's-

5-HTP

Wort

(.33

mg

(Elemental), 10

Hypericum), 300

mg

Panax Ginseng (American), 10

mg

mg
Yerba Mate, 300 mg
Pregnenolone, 10 mg
Synephrine, 100

Ginkgo Biloba 27/10/4 (60%

DMAE, 200 mg
DHA, 25 mg
L-Glutamine, 100

302

mg

1),

25

mg

mg

Hicksville,

APPENDIXB
L-Pyroglutamic Acid, 100

303

mg

Vinpocetine (Periwinkle Seeds), 2.5

mg

Brain Span

(Quantum

PO

Leap,

Box

111457,

Carrollton,

TX

75011.

877-494-8443)

DMAE, 200 mg
DHA, 25 mg

mg

L-Glutamine, 100

L-Pyroglutamic Acid, 100

mg

Vinpocetine (Periwinkle Seeds), 2.5

Ginkgo

Biloba, 25

mg

mg
mg
100 mg

Phosphatidylserine (PS), 100

Phosphatidylcholine (PC),
Acetyl-L-Carnitine, 100

L-Phenylalanine, 50
L-Tyrosine, 50

mg

mg

mg

Vinpocetine (Periwinkle Seeds), 2.5

St.

John's

Wort

(.33

Phosphatidylserine,

mg Hypericum),
50 mg

Schiff Regenex Brain Formula (Schiff

4250 West,

Phosphatidylserine, 300

Phosphatidylserine, 100

DHA (40%),
Ginkgo

mg

Biofoods/Weider Nutrition, 1960 South

mg
25 mg

Bitartrate,

200

mg

mg

(Lucas Meyer,

217-875-3660)

mg
mg

25

Biloba,

Tyrosine, 50

Leei-PS

300

Lake City, Utah 84104. 801-975-5000)

Salt

DMAE

mg

Inc.

PO

Box 3218, Decatur, IL 62524.

Appendix C

The

following

trient

is

Programs

a series of specially

designed Super

for specific health conditions

You should always

try to take

Mind Power

Brain

Nu-

you may be experiencing.

your supplements with meals and always

consult your personal physician before beginning any aggressive nutritional

program.

The dose

variations

depend on your body weight, gender,

and absorption capacity.

Memory-Enhancing Brain Nutrient Program

Probably the second thing to go

(after sexual

potency)

is

one's

memory.

This can be very frustrating and can result from being overworked, overstressed, or sleep-deprived.

However, sometimes

sign of organic disease. Best advice

peak brain

memory

is

304

500-800 meg/day

Biloba,

an early warning

function to go with your mind-training

Choline, 50-100 mg/day

Ginkgo

may be

to arm yourself with supernutrients for

cises.

Folic Acid,

it

50-150 mg/day

memory

exer-

APPENDIXC

305

Lecithin, 1-2 g/day

Magnesium, 5-10 mg/day

Phosphatidylcholine, 250-500 mg/day
Phosphatidylserine, 300-500

mg/day

B Vitamins (B 1; B 2 B 3 B 6/ B 12 ), strong antioxidant formula

,

Vitamin C, 1-2 g/day

Zinc, 30-50

mg/day

Mental Alertness/Antifatigue Brain Nutrient Program

The
keep

brain
it

nation,

like

is

an exercising muscle and requires the right power fuel to

and humming along on

alert

and

levels of

ing this program

turbines.

all

The proper

brain-powering nutrients are key for

you may

ratio,

this.

combi-

By follow-

your adrenal and immune system

also boost

functions.

Glutamine, 1-2 g/day

Tyrosine, 1-2 g/day

Acetyl-L-Carnitine, 50-100 mg/day

Choline, 100-200 mg/day

Deprenyl, 50

mg

3x/week

Ginseng, 200-500 mg/day

Ginkgo

Biloba,

Licorice,

50-100 mg/day

50-150 mg/day standardized

hypertension or depression

Magnesium, 100-500 mg/day

is

in

extract

(Do not use

if

existing condition)

divided doses

Pantothenic Acid, 50 mg/day

Phosphatidylcholine, 50-100 mg/day
Phosphatidylserine, 300-500 mg/day

Vitamin C,
Zinc, 30

g/day

in

divided doses

mg/day

Antistress Brain Nutrient

Stress robs the

body

of

Program

amino acids and important

nutrients.

It is

impor-

tant to have protective levels of critical free-radical scavenging nutrients to

protect the brain and keep

it

at

maximum

function.

306

BRAIN FITNESS

Glutamine, 1-2 g/day

Isoleucine, 1-2 g/day

Leucine, 1-2 g/day

500-1,000 mg/day

Lysine,

Choline, 50-100 mg/day

Coenzyme QlO, 60-180 mg/day

Folic Acid,
Garlic,

800 meg/day

250-500 mg/day

Ginkgo

Biloba,

30-60 mg/day

Ginseng, 3-6 g/day

50-100 mg/day

Inositol,

Magnesium, 5-10 mg/day

Pantothenic Acid, 100-500 mg/day
Phosphatidylcholine, 100-300 g/day

Vitamin A, 5,000 IU/day

Vitamin B
1

(Thiamine), 50-100 mg/day

Vitamin B 2 (Riboflavin), 50-100 mg/day

Vitamin B 3 (Niacin), 50-100 mg/day

Vitamin B 6 (Pyridoxine), 50-100 mg/day
Vitamin B n (Cobalamine), 50-100 mg/day
Vitamin C, 500-2,000 mg/day
Vitamin

E,

Zinc, 30

400-800 IU/day

mg/day

Alzheimer's Protection Brain Nutrient Program

There

ward

are lots of exciting

developments

a cure for Alzheimer's disease. In the

tional preventative

program

evaluating the use of

and such, some

is

good

in

pharmaceutical research to-

meantime, an aggressive

first

line of defense.

hormone replacement programs

of

nutri-

Aside from

DHEA,

estrogen,

natural nutritional approaches should also be considered.

Acetyl-L-Carnitine, 1-2 g/day on

empty stomach

Antioxidants, high-dose complex daily

B Vitamins, high-dose multiple B complex

Choline, 1-4 g/day

ft

APPENDIXC

Q 10,

Coenzyme
Ginkgo

Biloba,

307

100-200 mg/day

100-250 mg/day

LipoicAcid, 100-200 mg/day

N-Acetyl-Cysteine,

g/day on empty stomach

Phosphatidylserine, 200-300 mg/day

Antidepression Brain Nutrient Program

To keep
restore

brain at peak function, depression must be staved

optimum

off.

You want

mood-elevating neurotransmitters such

levels of

epinephrine and serotonin.

Clutamine, 1-2 g/day

Glycine, 40

mg

Tyrosine, 1-2 g/day

Tryptophan, 500

mg

at

bedtime

Gamma-Aminobutyric acid (GABA), 100

mg

Kava, 100
Lecithin,

at

mg

bedtime

Phosphatidylserine, 300 mg/day

Inositol,

6-12 mg/day

St. -John's- Wort,

Flaxseed,

300

tbsp/day

in

mg

divided doses

loading dose, then 200 mg/day

to

as nor-

Appendix D

SPECIALIZING
^OTOWi

RD K]

Z^ [^

W\M\

1 M] if

Alzheimer's Prevention Foundation

Longevity Institute International

Dharma Singh

Vincent Giampapa, M.D.

11901

E.

Tucson,

Khalsa,

M.D.

Colorado

AZ

89 Valley Rd.
Montclair, NJ 07042

85749

502-749-8374

201-783-6868

Cenegenics

Optimum Health
Stephen Sinatra, M.D.

Alan Mintz, M.D.

851

S.

Rampart

Las Vegas,

NV

Blvd., Suite

89128

888-YOUNGER

210

483 W. Middle Turnpike, Suite 309

Manchester,

CT

06040

860-643-5101

Thierry Hertoghe, M.D.

Avenue de l'Armee 127

1040 Bruxelles, Belgium

011-32-2-736-6868
Fax:

011-32-2-732-5743

308

fl

APPENDIX
Princeton Associates for Total

M.D.

Commons Way,

Princeton,

Binyamin Rothstein,

DO.

2835 Smith Ave., Suite 208

Health
Eric Braverman,

212

309

NJ 08540

609-921-1842

Building 2

Baltimore,

MD

410-484-2121

21209

Appendix E

Alzheimer's Disease

Attention Deficit Disorder

Alzheimer's Disease Education and

ADD

Referral

Warehouse

800-ADD-WARE

Center

National Institute on Aging

ADD/LD

P.O. Box 8250

Silver Spring,

MD

20907-8250

Online Resource Center

www 4 .interaccess.com/add/

800-438-4380
www.cais.com/adear

Brain Aging and

Alzheimer's Association

919 N. Michigan

Ave., Suite 1000

Memory

American Academy of Anti-Aging

Medicine

Chicago, IL 60611

1341 W. Fullerton, Suite 111

800-272-3900

Chicago, IL 60614

www.ali.org

773-528-4333
www.worldhealth.net

APPENDIXE
Mental Health

Exercise
National

Academy

of Sports

National Institute of Mental

Health

Medicine
123

Hodencamp

Suite

311

5600

Dr.,

204

Fishers Lane,

Rockville,

Thousand Oaks,

CA

91360

800-656-2739

MD

Room 7C-02

20857

888-8-ANXIETY
www.nimh.nih.gov

www.worldhealth.net

Anxiety Disorders Association of

America

Impotence
1

WWW Impotence Information

190 Parklawn Dr., Suite 1000

Rockville,

MD

20852

301-231-9350

Page
www.ypn.com/topics/3385.html

National Alliance for Research on

Geddings Osbon

Sr.

Foundation

Schizophrenia and Depression

Room

800-433-4215

208 LaSalle,

www.impotence.org

Chicago, IL 60604

1431

312-641-1666

Menopause

American Psychological

Important Menopause Resources

Association

750

on the Internet
www.meditopia.com/menopause

First St.

Washington,

NE

DC

202-336-5500

Menopause News Newsletter

2074 Union

St.

San Francisco,

CA

94123

Menopause Support Group

7136 West

McNabRd.

Tamarac, FL 33321

20002

BRAIN FITNESS

Traumatic Brain Injury

Migraines
National Headache Foundation

128

St.

James

Place,

2nd Floor

Chicago, IL 60614-6399

Brain Injury Association

1776 Massachusetts Ave.

Suite 100

DC

800-843-2256

Washington,

www.headaches.org

202-296-6443

American Council

for

Headache

Education

875 Kings Highway, Suite 200

Woodbury, NJ 08096-3172
609-384-8760
www.achenet.org

Sleep Disorders
Sleep Medicine

Home

Page

www.cloud9.net

National Sleep Foundation

729 15th

St.

Washington,

NW,

DC

4th Floor

20005

www. wehsciences.org/nsf

Narcolepsy Network
P.O. Box

42460

Cincinnati,

OH

513-891-3522

45242

NW,

20036-1904

Appendix

DCDP

New

brain development research

many

is

providing clinical insight into what

parents and child-care givers have

natal care, (2) consistent loving

known

for years: (1)

proper pre-

and caring interactions between young

children and adults, (3) positive stimulation from the time of birth really

do make

a difference in children's

A recent conference
versity of

development

for a lifetime.

and Work

of the Families

Institute held at the

Chicago focused on what has been learned. Participants included

human

professionals from the neurosciences, medicine, education,

vices, the media, business,

and public

New

The
1

Insights into

following

Early Development,

document

entitled Rethinking

by the Families and Work

taken from this work and summarizes

is

Human development

ser-

policy.

Their findings have been compiled into

Brain-.

Uni-

its

the

Institute.

conclusions.

hinges on the interplay between nature and

nurture.

The impact

of environmental factors

development

is

on the young

child's brain

dramatic and specific, not merely influencing the

general direction of development but actually affecting

intricate circuitry of the

human

brain

is

how

the

"wired."

31 3

314

BRAIN FITNESS

How
ally

humans develop and

learn

on the interplay between an

and the

depends

and continu-

critically

endowment

individual's genetic

and teaching

nutrition, surroundings, care, stimulation,

that are provided or withheld.

2.

how

Early care has a decisive and long-lasting effect on

how

develop and learn,

they cope with

stress,

and

how

people

they regulate

their emotions.

Warm

and responsive early care helps

vital role in

child's

baby

and plays

thrive

healthy development.

capacity to control

its

own emotional

hinge on biological systems shaped by

its

state appears to

early expressions

and

attachments.

Strong, secure attachment to a nurturing adult can have a protective biological function helping a

ordinary stress of daily

3.

ing

is

The human

growing child withstand the

life.

brain has a remarkable capacity to change, but tim-

crucial.

The

brain

itself

can be altered or helped to compensate for prob-

lems with appropriately timed intensive intervention.

decade of

life,

There

the

the brain's ability to change and compensate

markable.

In

are optimal periods of opportunity

ing which the brain

is

"prime

times"

first

is

re-

dur-

particularly efficient at specific types of

learning.
4.

The

brain's plasticity also

tive experiences, or the

likely to

means

that there are times

when

nega-

absence of appropriate stimulation, are more

have serious and sustained

effects.

Early exposure to nicotine, alcohol, and drugs

more harmful and long-lasting

effects

may have even

on young children than

was previously suspected.

These

risk factors are frequently associated

by poverty. For children growing up

in

with or exacerbated

poverty,

economic de-

privation affects their nutrition, access to medical care, the safety

and predictability of the physical environment, the

ily stress,
5.

and the quality and continuity of

level of fam-

their daily care.

Evidence amassed by neuroscientists and child development ex-

APPENDIXF
perts over the last

315

decade point to the wisdom and efficacy of preven-

and early intervention.

tion

Well-designed programs created to promote healthy cognitive,

emotional, and social development can improve the prospects

and the quality of

The

life

for

many

children.

efficacy of early interventions has

been demonstrated and

replicated in diverse communities across the nation.

Fascinating studies completed at the University of California at Irvine

and the University of Konstanz

in

Germany demonstrate how

music (both listening to and learning to play

at

classical

an early age) develops the

brain dendrite connections needed for higher forms of thinking.

Companies

and services that deliver

are organizing to develop products

the necessary information for better early childhood education.

company, The Academy

has compiled

nois,

ing centers

for Early

Childhood Education

remarkable product including

One

such

of Chicago,

Illi-

a curriculum for learn-

and schools, learning materials, teachers/parent/caregiver

training programs,

and

for accelerated early

a lab school that delivers a

comprehensive program

childhood development. The program has been

fined over several years of experimentation and

is

re-

based upon Montessori's

outstanding academic and socialization program and carefully substantiated by current early childhood brain research.
gration of select aspects of

Glenn Doman's program

Howard

It

includes a unique inte-

Gardner's Multiple Intelligences,

for neurological stimulation, Italy's

Reggio Emilia

concepts of emergent curriculum, Stanley Greenspan and Daniel Goleman's

work

in

emotional intelligence.

It

also incorporates social skills,

hemispheric integration techniques and divergent thinking.

note

is its

successful reading

ting wonderful results.

in

program

for preschoolers,

The Academy

is

Of

special

which has been

currently operating

its

get-

lab school

conjunction with the Creative Care Children's Center of Barrington,

nois. Its educational

program

is

called the Heartpath Learning System.

For additional information, contact the

Education (773-528-0091).

Illi-

Academy

for Early

Childhood

Appendix G

THE ^\[M[i^Oz^R!] z^A!^V

OP ^^Y0~^a0^d ^lD(gDMi
'The surest

way

to predict the

future

is

to create the future.'

THE FUTURE OF HEALTH CARE

Twelve pioneering

and

clinicians

met

scientists

in

Chicago

in

August

1992. This meeting was convened to establish a not-for-profit organization addressing the rapid

growth

The outcome

aging medicine.

in

the

new

science of longevity and anti-

of this meeting

was the founding of the

American Academy of Anti-Aging Medicine (A4M), which today has over

5,300 members

in

44 nations worldwide. The mission: to promote the de-

velopment and dissemination of medical

ceuticals,

and processes that

human body

the

resulting

practices, technologies,

retard, reverse, or

pharma-

suspend deterioration of

A4M

from the physiology of aging.

founded on the premise that many of the consequences of aging that

was
are

considered diseases are biophysical processes that can be altered by medintervention.

ical

A4M's goals
and

scientific

are to actively develop, support,

knowledge and the application

and encourage educational

programs concerned with the advancement of

of anti-aging

and brain

fitness

scientific

techniques

APPENDIXG
for the benefit of the

A4M's goals
1.

317

community and the common good

of

mankind.

all

are to:

advances

Facilitate expeditious

in areas of

longevity and brain

fit-

ness medicine.
2.

Make

available to practicing physicians information about the

multiple benefits of lifesaving, mind-enhancing, and life-extending technologies.

3.

Facilitate

the dissemination

proven information

and the
4.

in

of biomedically

and

scientifically

longevity science to physicians, scientists,

public.

Assist in developing therapeutic protocols

and innovative diag-

nostic tools to aid physicians in the implementation of effective

longevity treatment.
5.

Act

as an

information center for valid and effective anti-aging

medicine protocols.
6.

Establish a medical protocol review process in anti-aging medicine.

7.

Administer Board Certification programs for the American Board

of Anti-Aging Medicine.

8.

Develop funding
in

A4M

for scientifically

sound and innovative research

anti-aging medicine and biomedical technology.

members

reside in

all fifty

states of the

United States and

four countries worldwide. Eighty-five percent of

cians

and surgeons,

with

remaining

the

its

members

membership consisting

of

and individuals

in-

scientists, researchers, health care providers, educators,

terested in longevity science, brain fitness,

in forty-

are physi-

and wellness. Members include

health care decision-makers from the highest levels of academia and gov-

ernment, with

affiliations

from prestigious institutions such

University, Stanford University, the University of California,

versity of Chicago, along with

Senate, the
at

House

as

Harvard

and the Uni-

prominent members of the United States

of Representatives,

and administrators and researchers

the National Institutes of Health, the National Institute of Aging, and

the U.S. Department of Defense.

Because of the diversity of

its

membership,

A4M

is

making

a significant

impact on a wide range of medical arenas simultaneously. Shared accurate

information about the prevention, early diagnosis, and treatment of agerelated diseases

is

permitting effective changes in the

way medicine

is

be-

BRAIN FITN ESS

18

ing practiced today.

come

A4M's declaration

that "aging

is

not inevitable" has be-

the working philosophy of the leaders in medicine for the next mil-

lennium.

For more information, contact:

American Academy of Anti-Aging Medicine

1341 W. Fullerton, Suite 111

Chicago, IL 60614

773-528-4333

773-528-5390

Fax:

Web

site: http://www.worldhealth.net

WORLD HEALTH NETWORK

http://WWW.WORLDHEALTH.NET
World Health Network
breakthrough,

(WHN)

is

the primary Internet resource for

life-enhancing information

health, longevity, well-being,

and proper

and products that promote

nutrition.

Co-developed by the American Academy of Anti-Aging Medicine

(A4M), the leading association

WHN

is

for resources in anti-aging

forum for addressing key

and longevity,

enhancement

issues in the

of people's

lives.

A4M

recognized the value of the Internet

as the perfect

tributing health-related information to the world.

area of the Internet

where people could

longevity, anti-aging,

and

similar topics.

medium

WHN

for dis-

envisioned an

easily access information about

And

the

World Health Network

was born.

WHN

dedicated to making a difference for

is

ing the discoveries and resources of

Wide Web,

A4M

all

of mankind.

Combin-

and the technology of the World

WHN delivers breakthrough information on topics such as hu-

man growth hormone, DHEA,

melatonin, estrogen, and testosterone,- pro-

vides the opportunity to learn about traditional and alternative health care
practices, practitioners,

tribute their

works

communicate

much more.

and

associations,- offers authors the

for public display

chance to con-

and the general public the chance

directly with leaders in the health

and longevity

field,-

to

and

APPENDIXG
The World Health Net

is

now hosting

Anti-Aging Medical Therapeutics

Advances

The Science

in

Anti-A^in^ Medicine
of Anti-Aging

Medicine

Stopping the Clock, clinical updates

National

American Longevity Research

Academy

of Sports Medicine
Institute

High Technology Research

American Board of Anti-Aging Medicine

Mothernature.com

Institute

For more information, contact:

American Academy of Anti-Aging Medicine

1341

Fullerton, Suite 111

Chicago, IL 60614

773-528-4333
Fax:

Web

773-528-5390
site: http://www.uyorldhealth.net

319

dim

Acetaminophen, 279

Alzheimer's disease,

Acetyl-1-carnitine (ALC), 41, 67, 194,

217

Acetylcholine, 58, 62, 76, 122, 193,

208-9, 215, 216

ACTH.

See

See

Amino

acids, 57, 76, 126,

stress and, 141, 165, 169, 171,

Adrenocorticotropic hormone

(ACTH),

Ampakine, 86, 220, 222

Ampalex, 86 220, 222
Amphetamines, 271

143, 161

206

7,

10-15, 52-55

Anacin, 107

hGH

Analgesics, 84, 220

and, 100-1, 102, 119

melatonin and, 128, 129

sleep and, 96, 98-99,
18-20, 128
1

stress and,

155-58, 179, 194

Albert, Marilyn,

20-21

See Acetyl-1-carnitine

(ALC)

Alcohol, 83, 84, 89, 171, 179,

Androgen, 72
Antagonic Stress, 222
Antiarrhythmics, 220
Antibiotics, 84, 157, 220
Anticonvulsants, 220
Antidepressants, 84, 220, 251, 254,

274
headaches and, 276, 277, 283

for brain trauma,

sleep and, 97, 104, 106, 108, 127

exercise

196, 238, 245, 251, 253,

Aluminum,

180

Amitriptyline, 271

Alzheimer's and, 193-94

ALC.

219-20, 249,

262, 274

Adrenaline, 143, 167, 178

Age/aging,

for, 86, 87, 193-94, 195,

206-13, 216-23

piracetam and, 66

Attention deficit disorder

(ADD)

Advil,

6, 41, 54, 59, 85,

185-225
depression vs., 260
166,

drugs

Adrenocorticotropic

hormone (ACTH)

ADD.

use

84, 193, 197-99,

260

261, 266, 271

for

286
268
headaches, 278
as,

NDEX

322

hGH

Antihistamines, 129-30, 220, 279

in, 74, 102

mental disorders and, 258

Antihypertensives, 84, 220

Anti-inflammatories, 83, 84, 195,

sleep and, 97, 104, 125

206-7, 279

Brain Cooling Device, 9, 22, 24, 28

Antioxidants, 42, 88, 194, 203, 204,

205-6, 216, 221, 275

sex life and, 249, 251

Brainpower, 2-8, 10-15

Brain Resuscitation Device, 9, 21, 22

168

stress and, 144,

Brain waves, 98, 102-3, 122

compounds, 222

Brannon, Linda, 153

Anxiety, 273-76, 286

sleep and, 98, 104-8, 132

Aricept, 215
3,

89-90

Breathing, 26, 78,

Arginine, 76

Art,

284-86

Brain trauma, 9, 281,

Antiparkinsonian drugs, 220

Antistress

Brain food, 40, 42, 55-58, 90

172-80

stress and, 159,

Bronchodilators, 107

34, 35

Ascorbic acid, 62-63, 249-50

Buckwalter, Galen, 209

Aspirin, 132, 133, 171, 206, 207,

279

Bunching technique, 33

Associative learning/memory, 50, 54,

67, 69-70, 8

90

Asthana, Sanjay, 209

Attention, 146, 258, 285

memory

C-PAP, 108
Caffeine, 41, 84, 272-73, 274

and, 49, 50, 89

Attention deficit disorder (ADD),

depression and, 261, 269

headaches and, 278-79

268-73, 286

sleep and, 107, 125, 130

166-67, 171, 179

stress and,

Calcium, 83, 126, 129, 144, 171, 194,

216
Calcium channel blocker, 66-67 216,
278
Carbamazepine, 220

Bengtsson, Bengt-Ake, 75

Benson, Herbert, 154, 161, 172

Benton, David, 62

Bergner, Paul, 170

Berliner,

David, 246

Carbohydrates, 40, 55, 57, 60, 89, 196,

212, 263, 272

Berman, Allison, 35
Beta-amyloid, 191-93, 206
Beta blockers, 107, 278
Beta-carotene, 167-68, 205

sex

Brain, 9-1

See

39, 48, 66, 71

79,

239-41
50, 82

156, 163, 192, 231-32,

electrical reactions in,

male

female, 228-31, 239-41, 242

vs.

plasticity of, 11, 15,

tumors

of,

52

281

Brain cells, 53, 82, 84, 144-45, 156,

179,

and, 251, 252

stress and, 141, 165,

Endorphins
Biofeedback, dreaming and, 124
Birth control pills, 261, 280
Body, mind linked to, 1, 174, 227
Bono, Edward de, 27
Booth, Alan, 233
Boron, 59, 60, 90
Beta-endorphins.

life

sleep and, 97, 125, 126, 127

216

Alzheimer's and, 193-94, 212, 214

Brain chemistry, 50, 51, 57, 84,

193-94, 231-32, 273-74, 277

166

Carnitine, 60

Carvacrol, 216

Chamomile,

126, 127

Chinese gung

fu, 2,

174

Chocolate, 249, 251, 263, 276, 280

Cholesterol, 168, 203
Choline, 58, 60, 76, 90, 171, 216, 249,
251

Cholinergic system, 76, 85-86, 216

Cholinesterase inhibitors, 193, 215

Circadian rhythms, 98, 106, 119,

128
Citicoline, 58, 60,

86-87

Clonidine, 67, 68, 90, 107

Codeine, 220

Coenzyme QlO,
Cognex,

87,

171

215

"Cognitive cocktail," 41-42

INDEX

323

prolactin and, 243

Cognitive exercise, 159, 175, 180

Colgan, Michael, 244
Computers, 7

Desipramine, 271

Concentration, 2-6, 57, 84, 89, 174,

Details, 20, 36,

stress and,

212, 242, 268, 270

ADD

45-93

Dexedrine, 271

Dextroamphetamine, 271
DHA. See Docosahexaenoic acid

and, 268

brain trauma and, 285,

146

286

(DHA)

muscles and, 26
sleep apnea and, 108

DHEA. See Dehydroepiandrosterone

(DHEA)

stress and, 146, 161

Diapid, 244

vasopressin and, 244

Diazepam, 220

sleep and, 96, 118

Congeners, 277
Copper, 171
Coren, Stanley,

Diet, 89, 132, 154, 203, 234, 238,

250-52, 254, 274-76

1

Alzheimer's and, 195-96, 21 1-12, 221

16

Corticosteroids, 143, 220

stress and, 159,

164-72, 179, 180

107, 262, 271

Corticosterone, 72

Diet

Cortisol, 82, 143, 145, 157, 161, 166,

Dimethylaminoethanol (DMAE), 130

Diphenhydramine, 220

173,

245

pills,

sleep and, 102

Discipline, 6, 55, 139, 174

sugar and, 275

Disease, vitamins and,

269

Cottman, Carl, 39
Creativity, 2,

3, 6,

214

17, 19, 27, 29, 35,

Crick, Francis, 122-23

Critical thinking,

6063

DL-phenylalanine, (DLPA), 219, 263,

Cortisone, 107, 143, 167

DMAE. See Dimethylaminoethanol

(DMAE)
Docosahexaenoic acid (DHA), 264
Donepezil, 193, 215, 222
Dopamine, 74, 249

27

Crook, Thomas, 58
Cross-training, 158
Crystal, Billy, 5

Dream

Culture, 16

Dreaming, 98, 102-3, 120-24

diary, 38

memory

Cylert, 271

of, 54,

122, 124

problem solving and, 104

vasopressin and, 244
Drinks, 89, 125, 274
Dabbs, James, 233
Deanol, 67
Decision making, 26, 28, 29, 103,
146

Drugs,

107, 261

195, 206-13,

15,

Decongestants, 107

Dehydroepiandrosterone (DHEA), 42,

69, 71-74, 90, 111, 141, 244-45,
253
Alzheimer's and, 210-11
Dementia, 83, 86, 189, 199-200, 202,
204, 205, 210
Dendrites, 36, 68, 85
DeNiro, Robert, 5
Deprenyl, 206, 249, 251
Depression, 61, 108, 109, 170, 258-68,
286
ADD vs., 268-73
brain trauma and, 285
exercise and, 161

8,

Alzheimer's and, 86, 87, 193-94,

for

memory,

216-23

49, 64-68, 83,

86-88

Medications
Drug testing, 138, 151-52
Dustman, Robert, 77
See also

Edison,

Thomas, 4

Eicosanoids, 264
Eldepryl, 206,

249

Emotional disorders, 257-58

Emotions, 36, 47, 84, 112, 124, 146,
155, 227-55, 276
Alzheimer's and, 188
brain trauma and, 285

Empirin, 107

324

INDEX

Endorphins, 74, 163, 173, 267

Genetic engineering,

Energy,

Geula, Changis, 192

56, 102, 103, 143, 144, 168,

6,

Ginkgo

179
Engel, Peter, 212

Environment, 197-99, 276

Ginseng, 67, 169-70, 171, 179, 180

Glial cells, 52

Ergotamine, 278, 283

ERT. See Hormone/estrogen

Glucagon, 145
Glucocorticoids, 72, 82, 143, 157,

replacement therapy (ERT)

Estrogen, 69, 71-72, 85-86, 90,

194
Glucose, 41, 42, 56, 60, 76, 82, 194,
209, 263, 275

236-39, 243, 250, 254, 260

Alzheimer's and, 207-10, 221

sex

stress and, 144,

and, 242

SDNand,

168

Glutamate, 194
Glutathione, 76

231

and, 250, 251, 252

life

biloba, 67, 171, 194, 217,

219

Epinephrine, 143, 145

LHRH

Goal-setting, 175

Gold, Paul, 55-56

sleep and, 110-11, 119

Goldberg, Whoopi, 5

Excedrin, 107

Gottschalk, Louis, 104

GPI-1046, 223
Grant, William, 195-96, 211

Greenough, William
GTS-21, 213

Faith, 6
Farrell, Peter,

163

Fats, 55, 56, 60, 84, 90, 196,

T.,

39

211-12,

250-52
Fatty acids, 56, 83, 264-65, 269, 273

Habits, 37, 50

153

Feist, Jess,

Feverfew, 279

Hallowell, Edward, 271

Fight-or-flight, 90, 143-44,

Fish, 212, 264, 265,

Fluoride,

Focus,

275

Hassles Scale, 153

273

Hayflick, Leonard, 14, 52

222

2, 4, 6,

memory

19, 174,

Headaches, 276-82, 283-84, 286

brain trauma and, 285

242

and, 89, 90

migraine, 277, 278, 279, 281, 282,

283

Folic acid, 41-42, 60, 261

Food, 261-65, 249-52

brain, 40, 42, 55-58,

tension, 278, 279, 282,

Herbs, 126-27, 133, 216, 279

headaches and, 276, 280, 282

sleep and, 125-26

Food

additives,

284

Hearing, 228, 241, 242

90

depression and, 26566

274

stress and, 159,

169-70

Frye, Cheryl, 72

Hertoghe, Thierry, 68, 69, 208

hGH. See Human growth hormone

GABA. See Gamma-aminobutyric

(GABA)

Hobson, Allan, 122

Holmes, Thomas, 152
Hormone therapy 68-76
Hormone/estrogen replacement

Ford, Harrison, 4

(hGH)

acid

therapy, (ERT), 70-71, 85-86,

Gable, Dan, 2

111, 207-10, 243,

Galanthamine, 222

Gamma-aminobutyric acid (GABA),

127, 274
Gardner, Howard, 15-17
Garlic, 55, 60, 88,

Gates,

Genes,

Bill,

7,

187,

209

90

Hormones,

254

26, 42, 90, 168

breathing and, 89-90

depression and, 260
emotions and, 227-52
growth. See Human growth hormone

(hGH)

INDEX

headaches and, 276, 280

sex,

Karate,

284-85

174,

1,

Kava, 126, 127, 274

249

"love," 246,

325

Kawas, Claudia, 209

Khalsa, Dharma, 166

228-41

sleep and, 98-102, 107, 110-12,

Killer

119, 128

103

cells,

Klatz, Ronald, 7, 9

hormones

stress. See Stress

Kobasa, Suzanne, 147-48, 149

"youth," 141

Horse balm, 216

Howe,

123

Elias,

Human growth hormone (hGH),

69,

LaBerge, Stephen, 104, 124

74-76, 90, 145, 193

Language/linguistic ability, 16, 71, 201,

sleep and, 100-2, 112, 119

Huperzine A,

242
Lavender

216

87,

Hydrocortisone, 143, 220

126, 127

oil,

Lavie, Peretz, 96,

Hypericum, 265, 266

97

Lawrence, Ron, 23, 40, 141, 265

Lazarus, Richard, 152, 153
Learning, 23-26, 36, 48, 50, 51, 56, 82,

aging and, 54

Ibuprofen, 83, 84, 206, 277

IGF-

See Insulin-like

growth factor

associative, 54,

boron and, 60

(IGF-1)
Imagination,

estrogen and, 208, 209

2, 3,

intelligence and, 16

perceptual, 104

Imipramine, 220, 271

REM

Imitrex,

278

Immune

system, 103, 207

Leathwood,

68-70

119, 128, 170

275
growth factor

LHRH.

(IGF-1),

"Intellectual profile," 16

9-43

hormone
hormone (LHRH)

Luteinizing

19,

127-28, 242, 261, 269,

276, 280, 281

Listening, 29, 33-34, 268, 272

exercise and. See Mental/brain

exercise,- Physical exercise
See Food,-

hormones and.

See

Life span,

Light,

of,

balm, 126, 127

Life Events Scale, 152

1

208

types

126

Peter,

releasing

Insulin, 145,

in,

79-80

Levodopa, 107, 220

Insomnia, 98-99, 103, 104-12, 118,

studies

and,

15

Levi-Montalcini, Rita, 85

Inositol, 171

food and.

Lecithin, 58, 216, 249, 251

Lemon

Innovation, 20

Intelligence,

memory

sleep and,

168

stress and, 144, 167,

sleep and, 103-4

sensory

Information (capturing), 37, 29-35, 50,

Insulin-like

67

Imagery, 175-76, 181

54,

214

83, 84,

I.Q., 10, 15

See

Nutrients

Hormones

10-21

Lithium, 84
Little,

Tony, 88

Logic, 15, 16, 19, 58, 285

Lombardi, Vince,

39

Long-term memory, 23, 49-50, 53, 69,

15-21

75, 83, 103

Intuitive thinking, 27, 38

Long-term potentiation (LTP), 51

Lorimer, Jim, 51
LTP. See Long-term potentiation (LTP)

hormone releasing
hormone (LHRH), 242, 252

Luteinizing
Jessel,

David, 240

Jet lag, 96-97, 105, 128, 129

Jordan, Michael,

4, 5,

149

Lykken, David, 247, 248

Lynch, Gary, 220

326

INDEX

Magnesium,

59, 60, 90, 141, 144, 166,

Memory

Manganese, 171

Map

reading, 13, 37, 231, 242

Martial

Math

37, 115, 240, 242

Mayeaux, Richard, 209

for brain

6, 7, 8

trauma and, 286

for headaches, 278, 279,

memory

and, 84

Drugs

Meditation, 41, 159, 173, 174-75, 181,

245

Memorization, 20

Memory,

Alzheimer's

in,

DHEAand,

71-74, 111

186, 210, 211

sleep and, 98, 105, 107,

84, 89, 212,

49, 50, 75 ,83,

268

associative, 50, 69-70, 81,

categories

education and, 21, 48,

estrogen and, 208, 209
and, 56

81-82, 90

49-51

stress and,

159

Merzenich, Michael, 1-12

Methocarbamol, 220
Methylphenidate, 271, 286
Midler, Bette,

3,

257-87
ADD and, 268-73
anxiety and, 273-74
6,

174,

1,

227

Miracles, 6

Moir, Anne, 240

Long-term memory
neurotransmitters and, 52
numbers and, 33
physical exercise and, 76-79, 88, 90
poisons for, 8285

Motrin, 206

practice and, 51

Mullan, Michael, 206

See

sensory, 54,

36-41,

13, 20,

Monosodium glutamate (MSG),

learning and, 25, 50

long-term.

112

Super Powers of, 3, 4-8

Minerals, 59-60, 85, 90, 141, 180,
197-98, 222, 274

hormones and, 68-76

13, 38,

222

linked to body,

147

explicit (flashbulb),

of,

49, 214,

Mind, 3-4,

drugs and, 49, 83, 84, 86-88

improving,

10,

Metronidazole, 220

90

25-26

of,

Mental agility program, 21-42

Mental deterioration, 14
Mental disorders, 6, 36, 257-58
insomnia and, 109-10

2, 5, 6, 16, 36,

aging and, 52-55, 54

kinds

49, 64-68, 88

response time, 53, 54

Men, 153, 228-41, 242-54

Mental/brain exercise,

Melatonin, 98-99, 119, 126, 127-28,

129

fats

pills,"

Memory

exercise and, 160, 161

283-84

sleep and, 127-30, 133

See also

45-93

loss, 8,

tip-of-the-tongue, 53, 54, 81-82

"Memory

159, 161

arts, 2,

ability/calculating, 16, 29, 32-33,

Medications,

"working," 49-50, 54, 61

writing and, 47, 81, 90

167, 171

79-80

Morrison, Ann, 209

MSG.

See Monosodium
(MSG)

Muscle

short-term. See Short-term

68, 90,

274, 280

relaxants, 220,

glutamate

279

memory

sleep and, 103, 115

smell and, 79-80, 90

sound and, 79
spatial, 54, 68, 69,

stress and,
tests of,

Naps,

70

82-83, 85, 88, 146, 147

45-46, 53, 87

vasopressin and, 244

verbal, 16, 25, 57-58, 60, 69, 70, 83,

96, 113, 131-32, 133

Naylor, Cecile, 240

Nerve growth factor, (NGF),

85-86, 223
Nervous system, 17, 85, 143

71,

Neural connections, 36, 39, 48, 52

115
visualization and, 81

vitamins

6,

Narcolepsy, 112-13

for,

60-63

vocalization and, 81, 90

Neurons,

11, 39, 71, 144, 194, 208,

211, 212, 264, 285

Neuropeptide

Y, 141,

166

INDEX

Neurotransmitters, 52, 76, 168, 169,

173, 251,

327

Personality, 47, 61, 190, 284,

286

Perspective, 19-20

274

depression and, 260

Petruzzello, Steven, 162

NGF

Phenobarbital, 220

and, 85

Phenylethylamine (PEA), 246, 249, 280

Pheromones, 245-46

nicotine and, 212

nutrition and, 166,

249

Neurotrophic, 86

Phosphatidylcholine, 171

Nicklaus, Jack, 123, 130

Phosphatidylserine (PS), 58-59, 60, 90,

Nicotine, 107, 130, 212-13

171

Nimodipine, 66-67, 90
Nitrites, 280

Physical comfort, 26

Nitrone, 87-88

Physical exercise, 39-40, 76-79, 160,

Phosphorus, 144

245, 281

Nonsteroidal
anti-inflammatory drugs (NSAIDs),
83, 84,

206-7

Norepinephrine, 143, 219

NSAIDs. See Nonsteroidal

Breathing

estrogen and, 238, 251

guidelines for moderate, 161

memory
anti-

inflammatory drugs (NSAIDs)

and, 88, 90

sleep and, 119, 120

stress and, 157, 158,

159-64, 180-81

testosterone and, 234, 251

Null, Gary, 261

6, 9,

See

depression and, 261, 266-68, 269

Nootropics, 65, 87, 90, 222

Noradrenaline, 143, 193

Nutrients,

breathing and.

41-42, 58, 60-63, 76,

86-88, 203

walking
268

as,

160, 161, 164, 173, 267,

anxiety and, 274

Physical fitness,

depression and, 261-64, 269

Physostigmine, 216

stress and, 159.

166-71, 180

96

4,

Phytoestrogens, 238, 250

Picasso, Pablo, 35

Piracetam, 65-66, 90

Oils, 56, 60, 90, 126, 127,

264

Omega-3, 264, 269, 273

Omega-6, 264

PMR. See Progressive muscle

(PMR)
Positive thinking,

relaxation

27

Potassium, 144, 203, 274

Other-handedness, 37

"Power naps," 96, 131-32, 133

Prednisone, 220
Pregnenolone, 41, 42, 74

Overweight/obesity, 108, 167

Presley, Priscilla, 4

Oral contraceptives, 107

Ornithine, 76

DHEA

and, 245

estrogen and, 209, 237

exercise and, 76, 90

Oxytocin, 243

Problem solving,

13, 16, 19,

268

sleep and, 103, 104

thinking style and, 26, 28, 29

Procedural learning/memory, 25, 36,

50, 51

Progesterone, 107, 111, 237-38, 243

Progressive muscle relaxation (PMR),
Pacino, Al, 5

176

279
Paired-associates, 54, 69-70
Panex, 169-70
Panic, 90
Pasta, 57, 60, 90
PEA. See Phenylethylamine (PEA)

Prolactin, 243,

Pemoline, 271

PS. See Phosphatidylserine (PS)

Peptides, 50

Psychological disorders, 106, 108, 114

Perceptual learning, 17, 51, 75, 104, 242

Psychological Skills Training, 175

Painkillers, 83, 163,

253

Propanolol, 220
Protein, 55, 57, 85, 144, 165, 166, 169,

212, 263, 272

sleep and, 97, 125

Prozac, 261-63

328

INDEX

Pyridoxine, 261

Seasonal affective disorder (SAD),

67

Pyritynol,

19,

261

220
Combination/Encoding
Insight, 19-20
Selective Comparison Insight, 20
Selective comprehension, 29, 30-31
Sedatives,

Selective

Quinidine, 107, 220

Selective estrogen-receptor modulators

(SERM), 71
Rahe, Richard, 152

Selegiline, 193, 206,

Raloxifene, 71

Selenium, 171, 274

Rapid eye movement (REM)

102, 103-4, 121, 152

sleep, 98,

217

Self-knowledge, 17
Self-monitoring thinking, 27

acetylcholine and, 122

Selye, Hans, 140-41, 142, 144, 145

age and,

Sensory memory, 54, 79-80

Sensory variations, 232, 241, 242

hGHand,

MSLT

112

and,

SERM.

progesterone and,

vasopressin and, 244

252
depression and, 260, 261-63

Redux, 262
Rehearsal, mental, 50, 83, 88

Relaxation, 159, 163, 172-78, 179, 180

headaches and, 277, 278, 279

Sex hormones, 1 10-12, 228-41, 252,

253-54

Religion, 6
sleep. See

(REM)

Rapid eye movement

Sex

life,

Repetition, 50, 51, 174

231

Sherwin, Barbara, 69, 70, 237

Short-term memory, 14, 23, 49-50, 69,

Restless leg syndrome, 106, 109

Retrospect/prospect game, 158-59,

75, 81,

179-80

drugs

Riboflavin, 60, 169

Sleep, 6,

for,

228
64-68

95-135

depression and, 261

Richardson, Dot, 21, 121

headaches and, 282

insomnia and, 98-99, 104-12
narcolepsy and, 112-13

Roberta, 39

Ritalin, 271, 272,

249-52, 253, 276

Sexually dimorphic nucleus (SDN),

sleep

Reserpine, 107

Rikli,

Selective estrogen-receptor

Serotonin, 57, 60, 125, 126, 193, 251,

Reading, 29-31, 37, 38

REM

See

modulators (SERM)

286

Roberts, Eugene, 72

Rosemary, 216

paradoxical, 10

Routines, 90

stress and,

152

Sleep apnea, 104, 106, 107-8

Sleep debt, 113-15, 116, 117
overeating and, 125

SAD. See Seasonal

(SAD)
St. -John's- wort,

Sleep diary/log, 110, 132

affective disorder

Sleep hygiene, 130, 133

265, 266, 269

Salt, 166, 171, 179,

Sleeping

pills,

127-30, 220

"Smart drug," 42

196

Sapolsky, Robert, 157, 194

"Smart foods," 49

Scanning, 29-30

Smell/odor, 79-80, 90, 241, 246, 276,

280

Schaie, K. Warner, 13, 14

Smith, Carlyle, 103

Scheibel, Arnold, 36

Smith, David

Schreiner-Engle, Patricia, 235

Schwarzenegger, Arnold,

5,

51, 147,

SDN. See Sexually dimorphic

(SDN)

247

nucleus

C, 80

Smith, Katy, 262

Smoking, 250, 251, 253, 283

insomnia and, 106, 130

INDEX

329

18-19

Snoring, 108

Talents, quiz on,

Snowdon, David, 201, 202, 204

Tau, 193

Somatostatin, 193

TBI. See Traumatic brain injury (TBI)

Tea, 41, 42, 126, 127

Sound, 79
Spatial

memory,

54, 60, 68, 69,

Spatial skills, 13, 37,

242

Spielberg, Steven,

Steinfeld, Jake,

3,

3, 4,

70

237, 254

38, 79, 130, 155

and, 245
and, 242

prolactin and, 243

Sternberg, Robert, 17, 19

hormone

DHEA
LHRH

progesterone and, 243

Stern, Yaakov, 213

Steroid

Testosterone, 69, 72, 90, 210, 233-36,

precursor, 42

SDNand,

231

and, 251, 252, 253

Stevens, Charles, 48

sex

Stevenson, Robert Lewis, 123

sleep and, 110, 111, 119

Streep, Meryl, 5

137-83, 253
chronic, 179-81

Stress, 6, 41,

acute

vs.

life

vasopressin and, 244

Thiamine, 60, 168-69, 171
Thinking, 26-28

alarm reaction and, 144

ALCfor,

Alzheimer's and, 194

alcohol and, 83

DHEA

brain trauma and, 285

and, 245

141-42

eustress and,

41

breathing and, 89

exercise and, 157, 158, 159-64

creativity and,

learning and, 82

deterioration

LHRH

developing styles

and, 242

memory

and, 82-83, 85, 88, 146, 147

165-72

nutrition and,

27

in,

of,

28

drugs that impair, 220

estrogen and, 210

occupations and, 140

hCH

quiz on, 181-82

neurotransmitters and, 52

scales for,

152-54

signs of, 150, 152,

and, 75

stress and,

153-54

training

in,

146
1

sleep and, 96, 105

Thinking

testosterone and, 234, 251

Thyroid, 68, 107, 143

Thyrotropic hormone (TTH), 143

triggers for,

80

Stress diseases, 144, 147, 148, 153, 160

Stress

hormones, 72, 143, 156-59, 173,

194

268

Thyroxine, 143
Tranquilizers,

220

Traumatic brain injury (TBI), 281,

284-86

exercise and, 161, 162

Stress Inoculation Training, 175

Strokes,

disease,

9,

52, 156, 199-205, 221

Sturgis, Jodi,

72

Sugar, 40, 55-56, 60, 90, 275

anxiety and, 274-76

depression and, 261, 263, 269

Sumitriptan, 278

Tryptophan, 57, 126, 127, 252

depression and, 262-63, 269
TTH. See Thyrotropic hormone

(TTH)
Tubman, Harriet, 123
Type A behavior, 246
Tyrosine, 76, 169, 171, 249, 251

Synapses, 11, 26, 52, 64

ampakine and, 220

estrogen and, 208-9
Synder, Solomon, 223

Valerian root, 126, 127

Synergy,

Vasopressin, 143, 244

Verbal learning/memory, 16, 25, 57-58,

60, 69, 70, 83, 115

Verbal
Tacrine, 193, 215, 222
Tai chi breathing, 78, 161

skills,

exercises

173

15, 71, 240, 241,

for,

13,

242

38

Visual learning/memory, 25, 60, 242

INDEX

330

Visual sense, 232, 240, 242

Willis, Sherry, 13

54
Visualization, 81, 82-83, 88
Vitamin A, 167-68, 171, 180,203,

Women,

Visual-spatial response,

205
Vitamin B complex, 41, 49, 60-62, 76,
90, 129

228-54

39, 62,

Alzheimer's

depression

DHEA

in,

in,

186, 208-10, 221

259-60, 261, 267

71-74

and,

exercise and, 160, 161

depression and, 261, 262

headaches

168-69, 171, 180

stress and, 144,

sugar and, 275

memory

in,

in,

280, 282

49, 82

sleep and, 98, 105, 110-11, 112

Vitamin C, 62, 63, 88, 90, 203,

249-50, 251

stress in, 153

See also Estrogen,-

headaches and, 277

180

E, 144, 166, 168, 171, 180,

277
Alzheimer's and, 203, 205, 206, 217
Vitamins, 41, 49, 60-63, 76

Woods,

Word
Word
Word

Tiger,

5-6

association, 32, 54, 81,

167-71, 180

90

games, 37
recall,

84

Writing, 47, 81

sleep and, 129

stress and, 144, 159, 165,

Hormone/estrogen

replacement therapy (ERT)

stress and, 144, 166, 168, 171,

Vitamin

Winfrey, Oprah, 5

90, 201

214

Wurtman, Judith, 262

Wurtman, Richard, 57, 262

Vocabulary, 14, 16, 242

enhancing your, 29, 31-32

Yager,

Don,

21, 121

Yankner, Bruce A., 192-93

Water

(as drink),

84-85, 89, 97,

Yoga, 173-74, 177

197-98, 199, 277

Weider, Ben, 151
Weil, Andrew, 126, 262

Wellbutrin, 249

Williams, Robin, 5

Zinc, 59, 60, 90, 171, 198, 199, 234,

251

^QJJY

Robert
Dr.

Goldman

M. Goldman, M.D., DO., Ph.D.

has spearheaded the development of numerous international

medical organizations and corporations.

man

^y?^^

TTK11

physician and surgeon, Dr. Gold-

received medical degrees from Midwestern University, the Chicago Col-

lege of Osteopathic Medicine and Surgery, and Central

Sciences University School of Medicine.

drogenic

anabolic

steroid

perieures L'Avenir (Belgium),

biochemistry

He

has also received Ph.D.s in an-

from the

Institute

D'Etudes Su-

Honolulu University (U.S.A.), and Akademie Fur

Internationale Kulturund Wissenschaftsforderung

Goldman

American Health

Accademia (Germany). Dr.

has an Affiliate appointment to Harvard University's Philosophy of

Education Research Center, Graduate School of Education, and

State University's

Department of

Internal Medicine.

American Academy of Sports Physicians and

icine

and Anti-Aging Medicine.

He

Board Diplomat

He cofounded and

Board of Life Resuscitation Technologies, which

is

serves as

Oklahoma

Fellow of the
in

Sports

Med-

Chairman of the

biomedical research com-

pany with over 100 medical patents under development

resuscitation,

is

in

the areas of brain

trauma and emergency medicine, and organ transplant and

blood preservation technologies.

He

has overseen cooperative research agree-

33

ABOUT THE AUTHORS

332

ment development programs

as the

in

conjunction with such prominent institutions

American National Red Cross, NASA, the Department of Defense, and

the FDA's Center for Devices and Radiological Health.

As an inventor, Dr. Goldman was awarded the "Gold Medal

for Science"

(1993), the "Grand Prize for Medicine" (1994), the "Humanitarian Award"

(1995), and the "Business

New

Invention

Development Award" (1996) from the

International

Products Exposition competing against hundreds of inventors

from around the world.

A
lete
oj

black belt in karate, Chinese weapons expert, and world champion ath-

with over 20 world strength records, he has been

Some

World Records.

of his past records were 13,500 consecutive situps

321 consecutive handstand pushups. Dr.

in

Goldman was an All-College

four sports, a three-time winner of the

voted Athlete of the Year

Champions Award.

listed in the Business Book

in

JFK

and

athlete

Physical Fitness Award, was

1981 and 1982, and was the recipient of the 1983

1980 he was inducted into the World Hall of Fame of

In

1995 was awarded the Healthy American Fitness

Physical Fitness, and in

Leader Award from the President's Council on Physical Fitness and Sports and
U.S.

Chamber

Dr.

of

Goldman

Commerce.

mission overseeing sports medicine committees

and serves

as a Special

in

over 160 nations since 1985

Adviser to the President's Council on Physical Fitness

and Sports. Aside from the numerous books he has authored, he has
lished over

national

200

articles,

also pub-

and has appeared on hundreds of national and

inter-

media presentations.

He founded
dent),

Com-

has served as Chairman of the International Medical

the National

American Academy

Academy

of Sport

Medicine (International

Presi-

of Anti-Aging Medicine (Chairman of the Board),

and High Technology Research

Institute.

expanding the

and academic pursuits

are

founded, the Institute

Museum

His main hobbies aside from sports

fine art collection of the

of Chicago,

and

museum he

visiting an average of

twenty

countries annually to promote brain research and sports medicine programs.

Ronald Klatz, M.D., D.O.

Dr. Klatz

is

graduate of Florida Technological University and the College of

Osteopathic Medicine and Surgery

in

in

Des Moines, Iowa. He

is

board-certified

both family practice and sports medicine and, along with Dr. Goldman,

cofounder of the American Academy of Anti-Aging Medicine.

He

is

is

the au-

ABOUT THE AUTHORS

thor of Grow Young with

333

HGH (HarperCollins), Stopping the Clock (Keats),

merous other books. Dr. Klatz served

as

Senior Medical Editor for Longevity

magazine and as a contributing editor to The Archives oj Gerontology and

He

serves as President of the

and nu-

Geriatrics.

American Academy of Anti-Aging Medicine and

dedicates significant time to the organization and promotion of anti-aging

medical concepts and seeking treatment protocols for the diseases of aging.

Lisa Berber
Lisa Berger

is

a professional writer

whose books include The

(with Dr. Robert Rosen), Under Observation-.

tal

Lije Inside the

McLean

(with Dr. Alexander Vuckovic), and Dying Well (with Dr.

lives in

Washington,

DC.

Healthy Company
Psychiatric HospiIra

Byock). She

DR.
who

ROBERT GOLDMAN
also holds a doctorate

cofounder with

Academy

Locker

Dr.

Academy

LISA

BERGER

Psychiatric Hospital (with

Death

the Clock. They both

Under Observation:

Dr. Ira

American

of Sports Medicine. Dr. Gold-

include The Healthy

Dying Well (with

is

which has more than two

Klatz are also the coauthors of

Illinois.

whose books

of the

He

more than thirty-seven countries,

Room and Stopping

Chicago,

Rosen),

in

and surgeon

steroid biochemistry.

of Anti-Aging Medicine,

of the National

man and

in

a physician

RONALD KLATZ

DR.

thousand members
and

is

Dr.

is

live in

a professional writer

Company

Life

in the

(with Dr. Robert

Inside

the

McLean

Alexander Vuckovic), and

Byock). She lives

in

Washington, D.C.

JACKET PHOTOGRAPH BY GUY LE BAUBE/TONY STONE

JACKET DESIGN BY ARCHIE FERGUSON
Printed in the U.S.A.

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