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How to Make Your Brain Healthy - Lecture Notes
Jul 23, 2024
How to Make Your Brain Healthy
Speaker: Wendy Suzuki, Neuroscientist and Professor at New York University
Key Points:
Betty the Brain
: Lecture includes a real preserved human brain as a teaching tool.
Importance of Brain Health
: Focus on improving memory, learning, and higher cognitive abilities.
Exercise and the Brain
Impact of Exercise
:
More exercise = more changes in the brain.
Aerobic exercise is particularly beneficial.
Exercise enhances mood, memory, and cognitive functions.
Diet and the Brain
Mediterranean Diet
: Recommended for brain health.
Coffee
: Effects can vary; does improve focus, but self-experimentation is crucial.
Social Connections and Brain Health
Loneliness
: Damages the brain, reduces its size.
Social Interactions
: Increases longevity and overall brain health.
Emotional Resonance
: Solidifies memories.
Important brain areas: hippocampus, prefrontal cortex, amygdala.
Neuroscience of Love
Brain Areas
: Reward areas get activated in love.
Long-term vs. Short-term Love
: Different brain functions, e.g., social interaction areas.
Impact of Lack of Love
: Potential reduction in brain areas responsible for love.
Brain Plasticity
Brain Changes
: E.g., thicker cortex in enriched environments for rats, larger hippocampi in London taxi drivers.
Forms of Memory
: Declarative, motor, and working memory.
Practical Tips for Brain Health
Morning Routine
:
Tea meditation
30-minute workout (cardio, strength, or yoga)
Hot-cold contrast shower
Sleep
: Essential for memory consolidation and brain health.
Sedentary Lifestyle
: Harmful, increases risk of cognitive decline.
Negative Influences on Brain Health
Alcohol and Smoking
: Long-term use is detrimental.
Processed Foods
: Negatively impact brain health.
Social Media
: Can cause stress, depression, and anxiety, especially in young people.
Methods to Improve Brain Function
Exercise
: Regular, aerobic activities highly recommended.
Novelty and Learning
: Important for maintaining brain plasticity.
Stress Management
: Techniques like deep breathing can alleviate anxiety.
Social Activities
: Engage in more face-to-face interactions.
Personal Insights
Personal Epiphany
: Wendy's shift to focus on researching physical activity and brain health due to family experiences.
Compassion as Humanity’s Best Quality
: Resonates with Wendy due to focus on connection and community.
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Full transcript