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APR 2000 KEEP YOUR BRAIN ALIVE

83 Neurobic Exercises to Help Prevent Memory Loss and Increase Mental Fitness

Lawrence C. Katz, Ph.D. & Manning Rubin

Illustrations by David Suter

Cover and book design: Elaine Tom - match r ou g bein r fo n Workma r Pete k than h bot e All rights reserved. No portion of this book may be reproduced—mechanically, photocopying—withoug includin , means r othe ty an y b r o , electronically Wmaker, and our editor, Ruth Sullivan, for her steadfast written permission of the publisher. Published simultaneously in Canada by Thomas Alien 8c Son Limited. faith in the project and her relentless pursuit of clarity and . material e th f o n organizatio d an g writin e th n i y simplicit Library of Congress Cataloging-in-Publication Data Katz, Lawrence, 1956- Larry Katz wishes to thank Doris larovici, his spouse, for Keep your brain alive: the neurobic exercise program/by Lawrence C. Katz . Rubin g Mannin d an her critical insights, advice, and editorial assistance, and Bonnie p. cm. Kissell, for unflagging administrative support of this project. ISBN 0-7611-1052-6 . Cognition—Ag1 . Cognition—Problems2 . efactors , exercises . Memory—Agt 3 . etc , brun e th e g bearin r fo , Rubin e Jan s thank n Rubi g Mannin . Cognition—Problems4 . Aging—Psychologica. 5 . factors etc , . ,exercises laspects of his burying himself in the research, writing, and rewriting . Tide . II . Manning , Rubin . I - level r BF724.55.C63K3he r fo d an 8, 1998 years o tw r fo h wit d obsesse n bee s ha e h 8 153—dc298-1888 1 CIP headed observations that helped the book. And he thanks Larry for the voluminous work he has produced in keeping Workman books are available at special discounts when purchased in bulk this book alive. for premiums and sales promotions as well as for fund-raising or educational use. Special editions or book excerpts can also be created to specification. For details, contact the Special Sales Director at the address below.

. Inc , Company g Publishin n Workma 708 Broadway 5 York10003-955 w Y Ne N ,

a Americ f o s State d Unite e th n i d Printe

First printing May 1999 6 7 8 9 0 1 CONTENTS

Preface ...... ix

CHAPTER I Neurobics Sciencw Ne Brai f e o :nTh Exercise ...... 1

CHAPTER II How the Brain Works ...... 9

CHAPTER III How Neurobics Works...... 31

CHAPTER IV Starting and Ending the Day ...... 41

CHAPTER V Commuting ...... 53

CHAPTER VI ...... 7-k AtWor 7

CHAPTER VII At the Market...... 87

CHAPTER VIII ...... s Mealtime t A ..99

CHAPTER IX ...... e Leisur t A ..117 PREFACE

s the population of over 76 million Baby Boomers ap- g preservin f o e issu e th , beyond d an e ag e middl s Aproache mental powers throughout greatly increased life spans has t interes g growin a s i e Ther . pitch r feve t almos n a d reache in—and optimism about—preserving and enhancing the brain's capabilities into senior years. With the help of powerful new tools of molecular biology and brain imaging, neuro- scientists around the world have literally been looking into the mind as it thinks. Almost daily, they are discovering that many of the negative myths about the aging brain are, indeed, only myths: "Older and wiser" is not just a hopeful cliche but can be the reality. In much the same way that you can maintain your physical well-being, you can take charge of . fitness d an h healt l menta r you e larg a y b d prove t ye t no e therefor d an w ne h Althoug body of tests, Neurobics is based on solid scientific ground; it is an exciting synthesis of substantial findings about the brain that provides a concrete strategy for keeping the brain fit and flexible as you grow older. E ALIV N BRAI R YOU P KEE PREFACE

From Theory to Practice done all this simply by looking around. Today was different. She could see nothing. Jane reached into her pocketbook and fished inside for the out- the in were they Usually apartment. her to keys s wa e sh , 50 e ag t A . blind e gon y suddenl t no d ha e Jan t Bu side flap pocket but not today. "Did I forget them?! introducing a lifestyle strategy called Neurobics into her daily figure to shapes their ..here are.felt No. they "She activities. Based on recent discoveries in brain science, Neu- out which one would open the top lock. It took her robics is a new form of brain exercise designed to help keep the of click welcome the heard she until tries two the brain agile and healthy. By breaking her usual homecom- to reached she door the Inside opening. lock ing routine, Jane had placed her brains attentional circuits in the left for the light switch... but why high gear. With her eyes closed, she had to rely on her senses bother? Her husbandg wouldsomethin o d o dot y that memor l spatia d an , hearing , smell , touch f o her with lightly wall the Touching later. e sh d An . apartment did—navigaty r he rarel h y the throug e fingertips, she movedf o s to thestresse closete th g on thefeelin right,y b e sens l emotiona r he g involvin s wa found it, and hung- dif up d heran w coat.ne d She turnedcreate s slowlyaction e andthes l visualizedAl . see o t e abl g bein t no in her mind the location of the table holding brain—whicr he n heri y w telephoneho s hi activit n andneuro f an-o s pattern t feren swering machine. Carefully she headed in that direction, guided. works s Neurobic birth- of vase a of scent the and armchair leather the of feel the by This book will explain the principles behind Neurobics day roses, anxious to avoid the sharp edge of the coffee table and and how the exercises enhance the overall health of your hoping to have some messages from her family waiting.. older w gro u yo s a n brai The table. The answering machine. She reached out and brushed her fingers across what she believed to be the play button. "What if I push the delete button?" she thought, and again checked have could She easy. Yesterdayso right. was it was she sure make to NEUROBICS: The New Science of

Brain Exercise ~\( Tf "That was the name of that actor who was in all the early WoodyV V Alien films? know...You curly brown hair... ?" d shoul u yo n perso a f o e nam e th t forge u yo e tim t firs e Th o t y likel e you'r , meeting t importan n titlee a r o , movi a , know exclaim—only half-jokingly—"I'm losing it! My brain is e th n i s image d an s message y b d Jell-O.o t g "Reinforce turnin t d forgetfulnesfirs mil e th e h equat wit s u yo , media s mas . decline l menta g acceleratin f o s stage ". ..He was just in a Broadway show with, um, what's-her-name. Oh, God, you know who I mean." y the f i t Bu . Roberts y Ton s it' r remembe o d y the e mayb d An l recal o t g tryin d preoccupie d an d frustrate e becom u yo , don't fiftiesr o s — fortie r you n i g beginnin y Usuall . name d burie s thi sometimes even in your thirties—you start to notice these small lapses: not remembering where you put the car keys or E ALIV N BRAI R YOU P KEE NEUROBICS e home.t a t unabl lef g .u .oyo r bein t lis y grocer e th n o s wa t wha new technologies, the traditional view of the way the brain to understand the instructions for a new VCR or com- ages is being rapidly revised. Evidence clearly shows that the puter. . .or forgettin. older g t wherge e ew ths a e e car isdeclin parke p stee d a becaus o int o eg yoo t u e lefthav t doesn' n brai the mall through a different door. In fact, in 1998, a team of American and Swedish scientists Even though these small lapses don't actually interfere demonstrated for the first time that new brain cells are gener- y worr u Yo . can e provok y the y anxiet e th , life y dail h wit h muc humans.adult in 1 ated - re n ca o wh , Harriet t Aun r you e lik t jus e becom l you'l t tha t mos e declin l menta e th , belief r popula o t y contrar o Als member details of event cells.e s 2nerv frof o mh thedeat Depressioy stead e th no but e t nodu t t whano s i t e she experienc e peopl - dif e hav o wh e peopl h wit s experience d Firsthan . yesterday d di Instead, it usually results from the thinning out of the number u yo e mak n ca e ag y the s a y memor d an n perceptio h wit y ficult and complexity of dendrites, the branches on nerve cells that di- anxious when you suddenly forget something ordinary. No rectly receive and process information from other wonder you jump to the conclusion that aging is an inevitable nerve cells that forms the basis of memory. Den- slide into forgetfulness, confusiond calle s , or evenconnection s the firsacros n t stages ofinformatio e receiv s drite Alzheimer's disease. synapses. If connections aren't regularly The good news, however, is that mild forgetfulnes atron ca -s ^ ^s idendrite s noe th t , on d switche t comba o t n take e b n ca n actio d an s Alzheimer' e lik e diseas a iLy J abilit s 'F neebrain de *th ° I*s * reduce s Thi . phy • r • • ^ry' '• I communicat- it. Recent brain research points to new approaches that can to put new information into memory ^> .' ;/~\y •_- to «»-„ be incorporated into everyday activities to develop and main- as well as to retrieve old information. \ healthy. tain brain connections. By adopting these strategies, you may Growing dendrites was long thought to be possible only actually enhance your brain's ability to deal with declines in in the brains of children. But more recent work has shown . agility l menta that old neurons can grow dendrites to compensate for losses? t tha n brai g agin e th t abou s myth s numerou e ar e Ther Other experiments show that neural circuits in adult g excitin f o p hel e th h Wit . daily g disprovin e ar s neuroscientist brains have the capacity to undergo dramatic changes—an KEEP YOUR RAIN ALIVE NEUROBICS

ability scientists thought was lost after childhood. The aging Neurobic exercises use the five senses in novel ways to en- grow, to ability remarkable a have to continues however, brain, hance the brain's natural drive to form associations between adapt, and change patterns of connections." e nam a g (puttin s Association . information f o s type t differen Discoveries like these are the basis of a new theory of together with a face, or a smell with a food, for example) are - over n maintai u yo s help g trainin s cros s a t Jus . exercise n brai the building blocks of memory and the basis of how we learn. f o e charg e tak u yo p hel n ca s Neurobic , fitness l physica l al t par l centra a s i s pattern e associativ w ne g creatin y Deliberatel your overall mental fitness. . program c Neurobi e th f o Neurobics aims to hel) p 6-7 yo s u maintai(page s n a finding continuin e g leveneuroscienc le oth f r togethe g Puttin - di d le s sense r ou t abou w kno y alread s scientist t wha h wit mental fitness, strength, and flexibility as you age. The exercise e fiv progra e th f o mr callpowe s e for presentinassociativ e th g g the usin brai f o t n withconcep r ou o t y rectl - combina s variou g usin s experience d unexpecte r o e nonroutin senses to harness the brain's ability to create its own natural tions of your physical senses—vision, smell, touch, taste, and nutrients. In short, with Neurobics you can grow your own brain food—without drugs or diet. - pat s stimulate t I " "sense. l emotiona r hearing—ayou s a l swel terns of neural activity that create more- connectionexer l sphysica betweeo t n n allusio e Neurobicsd deliberat wor a e s i Th different brain areas and causes nerve cells to produce natural cise. Just as the ideal forms of physical exercise emphasize using brain nutrients- , calleflexi d d an neurotrophins n coordinatio ,e that caenhanc no t dramaticall groups y inmuscle - different y man - Neu 5 dendrites. l cel e nerv f o y complexit d an e siz e th e creas e involv s exercise n brai l idea e th , bility rotrophins also make surrounding cells stronger and more activating many different brain areas . aging f o s effect e th o t t resistan in novel ways to increase the range - exer n brai f o s type r othe m fro t differen y ver s i s Neurobic of mental motion. For example, an cise, which usually involve logic puzzles, memory exercises, exercise like swimming makes the , Instead . tests e resembl t tha s session e practic y solitar d an e capabl d an l overal t fi e mor y bod , Similarly . exercise any n o g takin f o KEEP YOUR RAIN ALIVE NEUROBICS

THE SCIENTIFIC BASIS FOR NEUROBICS h breakthroug e singl a n tha e mor h muc n o s rest s Neurobic molecules--lihc specifi h wit d e endowe y richl s i n brai e 3.Th finding. It is a synthesis of important new information y b d neurotrophins—whicsecrete d an d produce e ar h about the organizatioy n of thactuall t e braintha t , hownutrien n it acquirebrai f o d skin ana ds a t ac o t s cell e nerv maintains memories, and how certain brain activities pro- promotes the health of these nerve cells as well as the : include s finding e Thes . brail nnutrients natura e duc health of their neighbors and the synapses tjetweea .tib«opu*. e th n i g learnin r highe f o t sea e th , cortex l cerebra e 1Th . ot f neurotrophinamoun e 4.Th s produced by neiw c^Hs-^ brain, consists of an unexpectedly large numbe td o nr ofrespon dif s - cell e nerv l wel w andho ferent areas, each specialized to receive, interpret, and made by other nerve cells—is regulated by howr store information from the senses. What you experienc, the words r e othe n I . are s cell those enerv place on en e i nth p u doesn's d en l sense t al e th h throug brain cells are, the. more growtii-sisteBuJating 'i^i^i^ brain. they produce and die better they .respond/- hundrede ar x scorte l cerebra e th f o s area e th g Connectin . 2 5. Specific kinds of sensory stimulation, especially lumwo"* of different neural pathways, which can store memories tine experiences that produce novel activity pattsfn$ in in almost limitless combinations. Because the system is nerve cell circuits, can produce greater quantities'•>* so complex and the number of possible combinations of growth-stimulatine thes g molecules.8 brairt pathways so vast, we employ only a small fraction of the possible combinations. KEEP YOUR BRAIN ALIVE

Neurobics makes the brain more agile and flexible overall so it k tas , memory e b t i r whethe , challenge l menta any n o e tak n ca E TH W HO performance, or creativity. That's because Neurobics uses an o t w ho n o y simpl t no , works n brai e th w ho n o d base h approac BRAIN WORKS work the brain.

o t n informatio s distribute d an , organizes , receives n brai e h n informatio t importan s store o als d an s action r ou T e guid for future use. The problems we associate with getting older— g learnin y difficult g havin r o " forgetfulness"sharp, g feelin t no , . hippocampus e th d an x things—involvw corte ne l cerebra e eth

n coordinatio d an l contro e muscl x Corte r Moto Somatosensory Cortex touch x Corte r Premoto muscle coordination Visual Association Areas

Prefrontal Cortex Visual Cortex , behavior l socia vision abstract reasoning, higher cognitive functions Auditory Cortex hearing

THE CORTEX n functio n brai r highe f o t sea e th KEEP YOUR BRAIN ALIVE HOW THE BRAIN WORKS

THE LIMBIC SYSTEM THE CEREBRAL CORTEX AND HIPPOCAMPUS s emotion g processin n i d involve s area n brai Corpus Callosum e tissu e nerv f o e bridg Most pictures of the brain usually show the deeply grooved connecting the left and s hemisphere t righ and folded cerebral cortex: a thin sheet of cells (no thicker x Corte l Cerebra involved in sensory than twenty pages of this book) wrapped around the other t abstrac , processing reasoning, and Thalamus "core" parts of the brain like a rind on a grapefruit. Although storing and sensory messages to s memorie g retrievin the brain are sorted thin, the cortex is very large (spread out it would cover the in the thalmus and routed to the proper front page of a newspaper) and contains an astounding num- receiving centers in the cortex ber of nerve cells—about one hundred million in every square Hippocampus critical in forming and inch. And while the cortex may look like a uniform sheet, it retrieving memory and s map l menta g creatin n i actually consists of dozens, perhaps hundreds, of smaller, spe- s Bulb y Olfactor information from the olfactory cialized regions (some as small as a fingernail, others as large bulbs connects directly to the cortex, the amygdala as a credit card). Each of the senses has its own dedicated Cerebellum (emotional center), and the handles physical t leas hippocamput a e ar e s (memory) l estate—fother , rea .l This rexample cortica f o s portion coordination may account for the strong t tha s emotion d an s . memorie vision r fo t jus s area d specialize y thirt - in s sense e th m fro can i n bs e evokecome d t bi y smells a sn informatio g Processin The cortex is- thre r e parothe t, of the braiaddition n I n. that isregions r responsiblsmalle y e man fo f ro ouk r networ a s volve t abstrac d an , language , memory f o s abilitie n huma e uniqu m fro n informatio g integratin n i e specializ x corte e th f o s gion thought. The a hippocampu r hea u yo n s coordinatewhe , example sr incominfo , (so s g sensorsense t y in-differen e mor r o o tw e Th . memories o int t i s organize d an x corte e th m fro n formatio . look) o t e wher w kno u yo d soun wiring of the cortex and hippocampus is designed to form links These hundreds of regions are linked together by the (or associations) between different sensory representations of brains equivalent of wires: thin threads called axons (each only the same objectd , eventexten t , otha r behavior) hair n . huma a f o s thicknes e th h hundredt e on

10 11 HOW THE BRAIN WORKS KEEP I \ YOU A ALIVR B R E

with information, some of it vital but much of it unimportant. d an s cell e nerv m fro There are 30 spe- n i s area d cialize You don't need to remember the face of everyone you pass on conduct electricat me lt imjus u - yo e someon x e corte l visua recogniz e o th t t wan o d u yo t bu , street e th f o t par e on m fro s pulse alone; each area t tha d overloa n - informatio e (commu th p t u s link preven o T ! party s boss' r you t a the brain to another. s it h wit ) nicates would accompany having to remember too much, the hip- Every cortical region n (show s neighbor pocampus sifts through the barrage of incoming information d simplifie n i e her - mil s receive d an s send c realisti A . form) from the cortex and picks out what to store or discard. In other lions of impulse- de , s via clearinghouse l centra a e lik s diagraact s m would hippocampu e th , words show over 200 these axons to and from linkages. ciding what will be placed into long-term memory, and then, l cortica r othe f o s dozen when called upon, retrieving it. The hippocampus's decision to - con n brai e Th . regions store a memory is believed to hinge on two factors: whether tains literally hundreds the information has emotional significance, or whether it re- . wires h suc f o s mile f o . know y alread e w g somethin o t s late - resem x corte e th , Thus , maps l menta g makin r fo l vita o als s i s hippocampu e Th ble n intricata s e web, VISUA CORTEE L AREATH XF SO allowing us to remember things like where our car is parked y indirectl r o y directl d linke n regio h eac h wit or how to get from home to work. Animals in which the hip- n betwee e ar s connection e thes f o e Som . regions r othe y man o t r remembe r o n lear t canno d remove n bee s ha s pocampu areas that process similar information, such as the thirty in. - mazes e simpl r dissimila n betwee e ar s connection r othe e whil , vision g volvin Most problems that cause mental deficiencies involve the areas, such as- toucre t fi hy and smellmentall g . Thekeepin o networS . k of pathwayhippocampus e th s r beo x - corte l cerebra t wha s i s thing t differen y man o d t tha s region l cortica n twee n functio y the o s n brai r ou f o s part e thes g exercisin s mean y all allows the cortex to be so adept at forming associations. at their best. And what they do best is to form associations be- e rol t importan n a s play s hippocampu e th , cortex e th e Lik tween different kinds of information they receive. n brai e th d floo y continuall s sense e Th . associations g formin n i

13 12 KEEP YOUR BRAIN ALIVE HOW THE BRAIN WORKS

ASSOCIATIONSy an t almos n : betwee Hos wlink r WE simila LEARm for n Nca s animal d an s man . inputs y sensor f o d kin Associations are representations of events, people, and places Obviously, humans are capable of much more sophisticated - in f o s kind t differen k lin o t s decide n brai e th n whe m for t tha i stimul l externa o t d tie y closel s a t isn' t tha g learnin t abstrac d an formation, especially if the link is likely to be useful in the fu- (like bells) or external rewards (like food). Take learning a lan- y primaril s originate s association r fo l materia w ra e Th . ture a g associatin y b e languag s learn t infan n A . example r fo , guage . cues l socia r o l emotiona e b n ca o als t bu s five th esense m fro - ob r o , person , behavior n certai a h wit s sound f o t se r particula The brain takes several different things into account in decid- ) present. e b t no y ma r o y ma d rewar t explici n (A . ject f i , example r Fo . connections l menta e thes e forg o t r whethe g in Once such associations are formed, they reside in the something provides inputs to two or more senses close to- brain as a long-term memory, which can be accessed just by gether in time, like the sight, smell, and taste of a cheese- experiencing the original stimulus. It's rather astounding burger, the brain will almost automatically link the sensations. e experienc y sensor f o d kin n certai A : it t abou k thin u yo n whe In essence, this is our basic learning process. ! brain r you f o t par n i g wirin e th e chang y permanentl n ca The classic example of associative linking, often taught in Most of what we learn and remember relies on the ability - experi s Pavlov' n Iva . Dr s i , courses y psycholog y introductor of the brain to form and retrieve associations in much the . food f o t sigh e th t a e salivat y normall s Dog . dogs h wit s ment r Fo . food t mean l bel a t tha d learne s dog s Pavlov' s a y wa e sam Every day when Pavlov fed the dogs, he rang a bell. After a example, you pick up a rose, and its smell activates the olfactory o n f i n eve , salivate s dog e th e mad l bel a g ringin t jus , days w fe visual e th s activate e imag s it , cortex e th f o s part ) (smelling food was presented. areas, and the soft petals or sharp thorns activate the feeling n association—n a withi e n mad s connectio adog e Thes sections. All these different sensations cause nerve cells in their brains—that a certain sensory stimulus (the bell) meant e sam e th t a d activate e b o t x corte e th f o s area t differen y ver food. Consequently, the sound of the bell alone made the - link e th f o e som g strengthenin , pattern r particula a n i e tim - Hu . food r fo y read t ge o t s gland y salivar e th t instruc n brai . areas e thes n betwee s age

14 15 K E E P YOUR RAIN ALIVE HOW THE RAIN WORKS

Once that happens, anything that activates just part of the MEMORY - repre e hav t tha n brai e th f o s area e th l al e activat l wil k networ - power s thi d ignore e hav e exercis n brai r fo s program g Existin sentations of rose events. Someone hands you a rose, and as you hold it, you may remember your first wedding anniversary ful associative route to forming and retrieving memories. Neurobics seeks to access it by providing the cortex with the r you f o u yo s remind h whic , roses n doze a d receive u yo n whe raw material that will create new and potent associations. first apartment in that awful building with the broken elevator. - cor t differen y man n i d represente s i y memor h eac e Becaus Or the smell of roses reminds you of Aunt Harriet's rose garden s association f o k networ e th r riche d an r stronge e th , areas l tica Arnin ecousi r you h wit s picnic d ha u yo e wher r summe e lat n i r you e mor e th , brain r you o int t buil e hav u yo s representation r o who is now living in California and whom you keep meaning to brain is protected from the loss of any one representation.1 call—all sorts of memories result from a single stimulus. Take the common problem of remembering names. a o t e nam a s link n brai r you , person w ne a t mee u yo n Whe K you just see a rose, you activate only a small number of neural few sensory inputs, such as his appearance (visual). When the pathways (bold arrows, left segment) within the visual cortex. o s h enoug g stron e ar s association w fe e thes , younger s i n brai that the next time you see this person, you recall his name. leaving , met e you'v e peopl e mor e th , age u yo e mor e th t Bu fewer unique visual characteristics available to represent each - character l visua n betwee s link e associativ e th o s , person w ne istics and names are more tenuous. Now, imagine closing , inputs y Sensor . someone g meetin f o e cours e th n i s eye r you s basi e th s a t importan e mor h muc e becom , vision n tha r othe t indirec d an t direc f o r numbe r large h muc a , rose a e se d an , touch , smell u yo f i t Bu for forming associations necessary for recalling a name: the pathways between the olfactory. , visualvoice , ans dhi f tactilo y e areasqualit ar e e activateth , d smell (above s hi , , right hand s hi f o l fee segment). These associative linkages between senses help in memory recall.

16 17 HOW THE BRAIN WORKS KEEP YOUR BRAIN ALIVE

g Meetin t Firs c Neurobi These multisensory representations for tasks like remem- g Meetin t Firs y Ordinar bering names were always available to you, but early on, your brain established an effective routine for meeting people that - Neu e th f o t par t importan n A . cues l visua n o y primaril d relie ways—tr r othe othe e n i ous " "see u yo p hel o t s i y strateg c robi u yo s association f o e rang d an r numbe e th e increas o t s sense make. The larger your "safety net," the better your chances of y simpl u yo e becaus e challeng a g meetin r o m proble a g solvin i______. _conclusion a h reac o t e availabl s pathway e mor e hav Name Recall: If you us- e onlpo yh sighric t s when yobrain' ue meeth t t someoneexploi t , you'rdon' es less likeladult , y to not remem n -tha n ofte e Mor ber his name. If, on the other hand, you use all your senses, you'll have many more as- soclations-'thinnlng hair, middle-aged, glasses, hand feels like a damp, limp rag, tential for multisensory associations. Think of a baby encoun- . bullfrog"-ta name e s lik hi s l orecal sound e voic , smokehouse a e lik l smel s clothe tering a rattle. She'll look at it closely, pick it up, and run her fingers around it, shake it, listen to whether it makes a sound, You have now tagged someone's name with not just one or t i l fee d an e tast o t h mout r he n i t i k stic y likel t mos n the d an two associations, but at least four. If access to one associative with her tongue and lips. The child's rapidly growing brain uses n ca u yo , familiar") s look e h , ("Gosh d blocke y partl s i y pathwa l wil t tha s association f o k networ e th p develo o t s sense r he f o l al tap into associations based on other senses and do an end run become her memory of a rattle. g formin f o s strategie e th g Adoptin . obstruction e th d aroun Now think of yourself finding a rattle on the floor. multisensory associations when the brain is still at or near its Most likely, you'll just look at it and instantly catalog it: peak performance—in the forties and fifties—builds a bulwark "It's a rattle." The point is that a child is constantly tapping n i r late r powe g processin f o s los e inevitabl e th f o e som t agains s connection e increas d an n strengthe o t y abilit s brain' e th o int life. If your network of associations is very large, it's like hav- between its many regions—for smelling, touching, hearing, t isn' s thread w fe a f o s los e th d an , net n wove y tightl y ver a g in y tapestr g ever-growin n a d seeing—t e an , produc o tasting . through l fal h muc t le o t g goin

19 18 KEEP YOUR BRAIN ALIVE HOW THE RAIN WORKS

of associations...an- din d dan , neural lunches activity , . breakfasts r you , commutes r you e ar t feren Adults miss out on this multisen- ners, week in and week out? And what about things like shop- s association w ne f o e sorexperienc y e predictabl w ho t jus e realiz o t g startlin s It' ? laundry d an g pin and sensory involvement because we and free from surprises our everyday lives really are and, as a o tw r o e on y onl n o y heavil y rel o t d ten consequence, how little we tap into our brain's ability to make senses. As we grow older, we find that new associations. n whe l stressfu s les d an r easie s i e lif - rou d create e Peopl . bad y necessaril t no e ar s routine , Now d avoi o t d ten e w o S . predictable s it' tines because until recent times, the world was unpredictable, new experienced an s ank dris develo h wit p d routinefille s s wa r Simultaneoushelte d s an sensor d yfoo g findin d an l fee d an w kno y alread e w t wha d aroun e wer r shelte d an , water , food f inpuo s t createsource s ae neuralreliabl e Onc . danger "safety net" that traps comfortable with. By doing this, we information for future discovered, it made sense to continue in the same patterns reduce opportunitie. risk f o s m for makinminimu a g h newwit d accessobtaine . e b o t m the d allowe t tha n tha s les s i t tha l leve a o t s association . fitness n brai r fo l idea Discovering and practicing successful routines in an unpredictable world ensured survival. n America s middle-clas , late-twentieth-century r ou n i t Bu G BRAIN-DEADENIN E B N CA S ROUTINE lives, such unpredictability is largely gone. Food is readily You may be reading this and thinking, "I lead a fairly active available at the local supermarket; water flows from the tap; life and my brain seems pretty stimulated. Sure- cli , Ie havth f eof g my shru s house weather-resistantd coole d an d heate , w ne o t n liste , movies w don'I ne e e tse lik t no s it' t bu , routines mate. Modern medicines ward off most common diseases. songs on thr eai radio s , show watc V T h e TV, orfavorit mee r ou t t newtha t people.fac e "th n o t coun n eve e W t adul r ou h throug o g s u f o t mos t tha s i , however , truth e Th each week at the same time.2 lives engaged in a series of remarkably fixed routines. Think What consequences does this predictability have on the about your average week.. .or day-to-day life. Really, how dif- brain? Because routine behaviors are almost subconscious,

20 21 KEEP YOUR RAIN ALIVE WHO THE BRAIN WORKS

energy—n brai f o anm d minimu a g usin out d carrie e ar y the e Exposur t Firs Routine Novel provide little brain exercise. The power of the cortex to form new associations is vastly underutilized. If you drive or walk to work via the same route every day, n betwee s link l neura e Th . pathways n brai e sam e th e us u yo t Bu . strong e becom p tri t tha m perfor o t d require s area n brai e th n whe d activate y initiall e wer t tha s area o t s link r othe n whe d soun r o , sight , novel—sucs smell wa w e ne a rout s ha - be p tri e th n corner—ge s a r certai a d weake t rounde u yo m fro g gettin t a t efficien y ver e becom u yo o S . routine s come n o out e los u Yo . brain e th o t t cos a t a t bu , B t poin o t A t poin opportunities for novelty and the kind of diverse, multisen- PET scans of three vertical slices of the brain show that significantly more pathways are activated (shown in cross-hatching) when the brain processes a Novel sory associations that give the brain a good workout. task than when it performs a Routine one. During the routine task (middle column) there is no increased activity in the anterior cortex, cerebellum, or frontal cortex. Y NOVELT R FO S HUNGER N BRAI E TH - in o t s lead t tha n brai e th n i y activit more y simpl s i t i f i t Bu The human brain is evolutionarily primed to seek out and re- creased neurotrophin production, then listening to more music - com novel—ner n o d winformatio unexpecte s i t wha o t d spon (even noise), or watching more TV, or getting a massage—all of ing in from the outside world that is different from what it which stimulate the sense organs—would lead to better brain - cor , novelty o t e respons n I . on n brai e th s turn t wha s It' . expects health. Such passive stimulation of the senses, however, doesn't areas.n s brai 3Thi d varie d an e mor n i d increase s i y activit l tica work as a brain exercise and neither does repeatedly doing the r togethe s area t differen s link , connections c synapti s strengthen same routine activities. Neurobics is neither passive nor routine. . neurotrophins f o n productio p u s pump d an , patterns w ne n i It uses the senses in novel ways to break out of everyday routines.

22 23 KEEP YOUR BRAIN ALIVE HOW THE BRAIN WORKS

S SENSE D UNDERUSE R OU far more relevant than they are today. A keen sense of smell - ani k trac d coul s American e Nativ . survival o t l vita n ofte s wa Our five senses are the portals, or gateways, through which e th n i e chang a n whe l smel d coul s farmer ; smell r thei y b s mal the brain gets its entire contact with the outside world. We g makin n i t importan s wa l smel ; happen o t t abou s wa r weathe e becaus g hearin d an n visio f o s sense r ou n o y primaril y rel e sens r thei d use n eve s doctor ; eat o t e saf e wer s food t tha e sur they quickly tell us a lot about our environment. Our other of smell to diagnose illness. Today, unless you have a very spe- senses—smell, taste, and touch—are less frequently and obvi- s a n functio y usuall s aroma , perfumes g creatin s a h suc , job l cia s eye r you e clos , better s thi d understan o T . upon d calle y ousl masks (that's why we use deodorants and fragrances). and try walking through a room. Instantly, the world around e th , however , lives y dail r ou n i e rol d diminishe s it e Despit you changes radically. Sounds, smells, and spatial memories sense of smell plays an important role in memory. Associations of your physical surroundings leap into consciousness. With based on odors form rapidly and persist for a very long time, vision gone, your sense of touch suddenly becomes para- unlike those based on the other mount. Navigating even a familiar environment is a real chal- e th s i m syste y olfactor e Th . senses . alert h hig o int s goe n brai r you d an , lenge only sense that has direct connec- The brain has a huge network of pathways based on visual tions to the cortex, hippocampus, information. That's why so many everyday experiences are and other parts of the limbic sys- geared to visual appeal. In magazine, television, and billboard tem involved in processing emo- g purchasin e encourag o t s association l visua e us s businesse , ads tions and storing memories (see decisions. In a world increasingly dominated by shrink- illustration, page 10). That's why s effort e th , items d deodorize d an , plastic-packaged , wrapped d fresh-bake e lik s aroma n certai demanded of our other senses, such as touch and smell, are bread or a particular flower, spice, . of e awar y consciousl diminished—fae we'r n tha e rmor - abun n a r trigge n ca e perfum r o e b o t d use l smel n o d base s association d an n Informatio t tha s response l emotiona f o e danc

24 25 E BRAITH W N HO WORKS P YOUKEE R BRAIN ALIVE

WHAT ABOUT "SMART DRUGS" AND DIETS? g promisin o t d le o als neurosciencn s i s ha h Progres eresearc - per l menta e increas o t g dru a e wer e ther , magically , If Alzheimer'e lik s sailment n brai s seriou g treatin r fo s drug Mrnance, it would do no good unless you were exercising f o t by-produc e unfortunat n a t Bu . diseases s Parkinson' d an f o e on g drinkin e lik e b d woul t I . time e sam e th t a n brai this progress in a society oriented to a "pill for every ill" is a |ifaose high-protein boosters and then not doing any physi- growing demand for medications, pills, or diet supple- . exercise. l menta n i s decline t hal y magicall r eithe l wil t tha s ment There are also claims that brain performance can be fixk . quic a h wit e performanc e improv r o s abilitie n certai f o s amount e larg g takin y b d preserve r o d lance The media perennially tout the promise of new memory- iturally occurring vitamins, minerals, or plant extracts, " r "smarfo s drugs. t advertisement h wit s pill g enhancin d an t die d well-balance a t tha n questio o n s i e lilether e synaptith e c increas o d t tha s drug , fact n i , are e Ther physical exercise are important for maintaining a healthy transmission in the braie nth t in variousuppor o st wayse , anevidenc dc some scientifi o fr clea o n s JpMraini e ther , e Th . enhancements y memor m short-ter e provid y ma e thes . supplements y dietar c specifi f o s benefit Ijclaimey dmemor problem is that thero t e s ari eh alwayhealt n s hiddebrai o t ne androut stilt l unknowpruden e nmor a e believ e W - ef e sid e negativ e th r (Remembe . drugs h suc g usin n i s risk - nu l natura n ow s it e manufactur o t brain'e y th s sabilit planles - per l physica t boos o t s steroid k too o wh s athlete n o s fect strients. With this approach, neurotrophins and similar mol- e ar " drugs t "smar f o s effect e th , Furthermore ) formance? t righ e th n i d an , places t righ e th n i d fecules wUproduce e lb . continuously n take e b o t e hav y the o s , term t onlyshor lamounts, without side effects.

26 27 KEEP YOUR RAI LIVA N E WO H THE RAIN WORKS

stimulate the memory of events associated with them. (For ex- As we age, our social circles tend to shrink, so an important as- ample, realtors often advise you to have something delicious t interac o t s fino t ds opportunitie i e exercis c Neurobi f o t pec . sale r fo e hous r you g showin e you'r n whe n ove e th n i g bakin with others. Not only does this engage our interest, which di- And if you saw Scent of a Woman, you'll remember how Al Pa- rectly helps us to remember things, but as the MacArthur cino's blind character could call up complex associations based Foundation's studies on aging have clearly demonstrated, so- ) alone. l smel n o l overal n o s effect e positiv e hav s themselve s interaction l cia brain health.6 N EMOTIO : SIXTE TH HSENSE The pace and structure of modern life has reduced the number and intensity of our ordinary, day-to-day social inter- e ar s emotion r fo s circuit n brai t tha g findin e ar s Researcher actions, just as modern conveniences have deprived us of just as tangible as circuits for the senses, and advanced imag- n whe r Remembe . stimulations y sensor y man f o s richnes e th a m fro r clea o als this.e s i t I 4 observ w no n ca s technique g in buying gas meant talking with an attendant instead of s i g somethin r remembe o t y abilit s one' t tha s studie f o r numbe - deal d involve h cas g gettin r O ? pump s ga a t a d car a g swipin largely dependent on its emotional context.5 As we discussed ing with a bank teller instead of pushing buttons on an ATM r fo n informatio g ta o t t ap e mor s i s hippocampu e th , earlier a h wit s movie e th o t g goin d involve t ou t nigh a r O ? machine long-term memory if it has emotional significance. That's why f o t fron n i e alon g sittin d an o vide a g rentin n tha r rathe d crow engaging emotions through social interactions is a key strat- your VCR? And the computer and the Internet have isolated egy of Neurobics. . transactions l persona f o r numbe y an m fro r furthe n eve s u f o r trigge t importan n a e ar e peopl r othe h wit s Interaction l rea e th n i t ou g bein t tha y toda e evidenc e ampl s There' emotional responses. Also, since social situations are generally world, where you're engaging all the senses, including the im- unpredictable, they are more likely to result in nonroutine ac- y health a o t l essentia s i " "senses, l socia d an l emotiona t portan - in e thes r fo d nee n built-i , strong a e hav e peopl t Mos . tivities brain and an active memory—especially as you age. . declines e performanc l menta , absence r thei n i d an , teractions

28 29 KEEP YOUR BRAIN ALIVE How The aim of Neurobics and the exercises that follow is to pro- o t y wa e enjoyabl d an , comfortable , balanced a h wit u yo e vid stimulate your brain. NEUROBICS As we have shown, Neurobics is a scientifically based program that helps you modify your behavior by introducing WORKS the unexpected to your brain and enlisting the aid of all your senses as you go through your day. An active brain is a healthy brain, while inaction leads to reduced brain fitness. here is nothing magic about Neurobics. The magic lies in words—"Usr " it. e simple los n r i o , t ei Or Tthe brain's remarkable ability to convert certain kinds of mental activity into self-help. Happily for everyone with busy lives, there is no need to find a special time or place to do Neurobic exercises. 'lr\' Everyday life is the Neurobic Brain Gym. Neurobics requires you to y ^ma u yo s thing e simpl o tw o d : ) lifestyle r you n i d neglecte e hav Experience the unexpected and enlist the aid of a!! your senses in the course of the day. No exercise program is going to help if you aren't moti- vated and can't find time to do it. That's why Neurobic exercises are designed to fit into what you do on an ordinary

30 31 KEEP YOUR BRAIN ALIVE HOW NEUROBICS WORKS

day—getting upc , commutingspecifi e th t , abou working t i s i t , shoppingWha ? , eatingactivities c , or Neurobi e thes t aren' relaxing. Just as weight-loss experts advise against fad diets in things we suggest that make them Neurobic? - rec s i s Neurobic , habits g eatin l overal r you g changin f o r favo e th s provide l nove s that' g everythin t no , with n begi o T . fix k quic a r o e cours h cras a t no , choice lifestyle a s a d ommende kind of nerve cell stimulation necessary to activate new brain Simply by makin, g smalexample lr changeFo . s in youproduction r n daily habitsneurotrophi , yoe u canenhanc d an s circuit e lik s It' . exercises " "mind-building o int s routine y everyda n tur if you normally write with a pen and one day choose to write e th f o d instea s stair e th g usin y b e stat l physica r you g improvin everything in pencil, you've broken your routine and are do- elevator or walkinr g tregiste o t the storwouldn' ee insteachang dl of smal driving a h suc . t NeurobicBu . new sg somethin g in n ca t i t bu , twenty-year-old a f o n brai e th k bac u yo won' e giv t e b t no d woul t I . association y sensor w ne t importan n a s a a t tha e experienc d an s memorie f o t vaul e th s acces o t u yo p hel enough to engage the circuitry required to really give your p kee u yo p hel n ca t i d An . own t doesn' y simpl d twenty-year-ol brain a workout. . older w gro u yo s a e shap r bette n i d an , stronger , alive n brai r you Contrast this with deciding one day to change the hand g reducin y b n brai e th e challeng s exercise c Neurobi y Man you normally write with. If you are right-handed, controlling its reliance on sight and hearing and encouraging the less fre- a pen is normally the responsibility of the cortex on the left quently used , senses of smellleft-handed g , touchwritin o ,t ane d tastchang eu toyo plan y aWhe . morebrain r you f o e sid prominent rol- e in i ns everydaarea n y brai activities d an , . Bycircuits doin , g so, rarelconnections f yo actik - networ e larg e th vated pathwayy s in younormall r e brain'ar h s associativwhic , hand et networlef r you k arh e wit stimu g - writin n i d volve . flexibility l menta f o e rang r you g increasin , lated rarely used, are now activated on the right side of your brain. Suddenly your brain is confronted with a new task that's en- WHAT MAKES AN EXERCISE NEUROBIC? gaging, challenging, and potentially frustrating. - Neuro e exercis n a e mak t tha s condition e th e ar t wha , So Throughout the course of every day, your brain is activated by : following e th f o more or one o d d shoul t I ? bic your senses, and you encounter new stimuli all the time. Why

32 33 KEEP YOUR BRAIN ALIVE HOW NEUROBICS WORKS

. context l nove a n i s sense r you f o e mor r o e on e Involv . 1 N BRAI E TH N I S HAPPEN T WHA By blunting the sense you normally use, force yourself to WITH NEUROBICS : instance r Fo . task y ordinar n a o d o t s sense r othe n o y rel Let's look again at the example on page x of Jane returning Get dressed for work with your eyes closed. home from work and entering her apartment, but now let's . silence n i y famil r you h wit l mea a t Ea consider what is actually happening in her brain that makes n i s sense e mor r o o tw e combin r O these few minutes of her day a Neurobic exercise. X. : ways d unexpecte "''/• Jane reached into her pocketbook and fished inside for the keys to her e whil c musi f o e piec c specifi a o t n Liste apartment. Usually they were in the outside flap smelling a particular aroma. No...?! here them "Didforget I today. not but they are." She felt their shapes to figure out - back e th m fro t ou d stan o T . attention r you e Engag . 2 lock. top the open would one which o int o g n brai r you e mak d an s event y everyda f o d groun Jane's keys are in the depths of , surprising , fun , unusual e b o t s ha y activit n a , mode t aler her handbag, which is filled with engage your emotions, or have meaning for you. dozens of different objects—eyeglass . down e upsid p deskto r you n o s picture e th n Tur case, lipstick, tissues—each with . day e th r fo e offic r you o t t paren r o , spouse , child r you e Tak a different texture and g usin f o d Instea . shape nontrivia, . lway unexpected n a n i y activit e routin a k Brea 3. y find quickl o t n visio (Novelty just for its own sake is not highly Neurobic.) the keys, as she might Take a completely new route to work. routinely do, she relies Shop at a farmers market instead of a supermarket. now on her sense of touch.

35 KEEP YOUR RAIN ALIVE S WORK S NEUROBIC W HO

, her o t t importan s i t apartmen r he o int g gettin e Becaus nerve connections between her sense of touch and her pro- her brain's attentional and emotional circuits are active as she prioceptive sense. touches the hardthe , to smoot hmoved exterioshe r of hefingertips, r lipsticher kwith case, lightly move wall s the Touching . keys e th s identifie y eventuall d an , tissues f o l fee t sof e th t pas closet on the right, found it, and hung up her coat. She turned In her brain, long-dormanholding table t the associationof location s arthe e beinmind g her reactivate in d visualized and slowly between the areas of her cortex that process touch, areas in the her telephone and answering machine - ob f o " "pictures l menta e th d hol t tha x corte r he f o t par l visua On most days, and in most situations, Jane, like the rest jects, and areas of the brain that store the names of objects. a s a t sigh g usin d worl e th h throug y wa r he s make , us f o This reactivation causes specific groups of nerve cells to l spatia a d constructe s ha m syste l visua r he , time r Ove . guide n tur n i s Thi . Jane r fo n patter l unusua n a n i e activ e mor e becom "map" of her apartment in various parts of the brain. Her n strengthe d an n productio n neurotrophi ' cells e th e activat n ca o int d tie n bee o als e hav g hearin d an h touc f o s sense r othe or build another set of connections in her brain's "safety net." these maps, but these nonvisual connections are rarely called lock the of click welcome the heard she until tries two her took It trig- o t h touc f o e sens r he g usin s i e Jan , however , Today . upon opening. e navigat o t r orde n i m roo e th f o y memor l spatia a r ge Normally, placing a key in a lock uses vision and "motor through it. The touch pathways that access her spatial maps, memory"—an unconscious "map" in the parts of our brain usually dormant, are now critically important for accomplish- - feed g l movement—whicongoin contro n t a s tha provide h ing this simple task and unexpectedly get exercised. And the back that allows us to sense where parts of our body are in same holds true for her other senses. space. (This is called the proprioceptive sense.) But this time Carefully she headed in that direction, guided by the feel of the Jane is trying to fianxious t a keyroses, into a locbirthday of k by vase usin a of g thescent motothe r and ma p armchair leather in conjunction with her tactile, not visual, sense. And this avoidto sharpthe coffeeedgethe of table hopingand haveto some d seldom-use g reactivatin d an g activatin s i n actio e nonroutin messages from her family waiting.

36 37 KEEP YOUR BRAIN A L I V E HOW NEUROBICS WORKS

Here, Jane's olfactor- y systesignifi t bu m l is smal kickin a , g intoexercise e higth f ho geat r resul t oa s a , Furthermore h throug y wa r does—helhe y l rarel smel t i r g phe somethin o d cant change has occurred in Jane's brain. New sensory associa- the world. The olfactory system has a direct line into the tions, such as the feel of the leather armchair, had become part l spatia s construct t tha n brai e th f o a are e th , hippocampus . day t nex e th m roo e th d entere e sh n whe y vocabular s brain' r he f o maps of the world. The odor of the roses is working at several brain levels. The emotional association of roses with her f o l goa l emotiona t importan n a h wit d combine , birthday getting to her answering machine and retrieving messages . stimulus l meaningfu , strong a m the s make , family r he m fro K BOO S THI E US O T w Ho associationw ne l —powerfu a g constructin s i e Jan , addition n I not only are flower- Fortu s . somethinactivities f go tha e t smelbalanc la goo s d anneed dn makbrai e yoth , u body e th e Lik feel good, but they can show you where you are in part nately, the ordinary routines present hundreds of opportunities of your world. to activate your senses in extraor- dinary ways. To demonstrate how Today was different... r you o int s Neurobic e incorporat o t e th l al g doin s minute w fe a t jus g spendin y B . was t i , Yes life, we've taken some "snapshots" things she normally would do when coming home in a novel of a variety of daily activities. For d use y rarel r o w ne f o s dozen y literall d engage d ha e Jan , way , follow t tha s exercise e th f o t mos brain pathways. Synapses between nerve cells were strength- we give an explanation (in italics) - re n i d An . activities g challengin d an l unusua e thes y b d ene n brai r you n i n o g goin s what' f o s cell n brai s Jane' f o e som , activity d enhance r thei o t e spons that makes the exercise work. were beginning to produce more brain growth molecules, Don't try to use Neurobic ex- such as neurotrophins. ercises for every activity all day

38 39 KEE R BRAIP YOU N ALIVE

long. Instead, pick one or two things from our Neurobic STARTING - "Com d an y toda " Day e th g Endin d an g "Startin y Tr : menu muting" tomorrow. Mix and match from the various categories so your Neurobic exercises themselves don't become AND ENDING routine. And don't give up those crossword puzzles, reading, learning a new language, travel, engaging with stimulating THE DAY people, and other kinds of challenging activities that exercise brain circuits in different ways. Once you get the hang of it, we hope you'll begin inventing your own exercises — which is, ll of us have our mornin itself, Neurobic. A ing rituals to get us Of course, as with any exercise program, you should be quickly and "mindlessly" out aware of your own physical limitations. And if you have seri- the door. These set routines ous concerns about your mental abilities, you should consult a allow the brain to go on au- qualified health care professional. tomatic pilot and be more efficient. And at bedtime, n dow d win o t d nee e w n whe from a day of mental and physical exertion, routines are similarly comforting. Because routines are so s time l idea e they'r , evenings d an s morning r ou n i d ingraine to inject a bit of novelty to awaken new brain circuits.

41 40 RAIN ALIVE R YOU P KEE STARTING AND ENDING THE D A Y

1. WAKE UP AND SMELL THE VANILLA 2. SHOWER WITH YOUR EYES CLOSED

1 o change your usual morning olfactory association—wak- .Locate the taps and adjust the temperature and flow using ing to the- smelbe d l ogoo fs freshli e y brewebalanc r dyou coffee—wake sur e (Mak e. up tosenses somee tactil - r you t jus . rosemary r o , different—vanillag thin peppermint , r o g citrus , burnin d avoi o t e sens n commo e us d an s thi y tr u yo e for Keep n an the extrac , feel t y ob f yous r prop favorit y e aromnecessar l al a e in anlocat airtighr tshowe cone th -n I ) injury. n whe t i e releas d an k wee a r fo e tabl e bedsid r you n o r taine l wil s hand r You . shut s eye r you h wit , on o s d an , shave , wash you first awakent aren' u , anyo dy thebod n n agaiow nr asyou yof o u s bathe antexture d dressvarie .e notic y probabl " "looking. e ar u yo n whe f o e awar ^ Odds are you can't remember specifically when you "learned" to associate the smell of coffee with the start of a day. By consistently ^ Even though it is probably the least intrusive or time-consum- linking a newthe odorup withwake yourwill morningexercise routine,shower youthis are activatingsuggestion, Neurobic ing new neural pathways. "pages35-38. Works, Neurobics "How in described as brain

r you t ou g layin y b #4 d an #2 s Exercise e Combin : Variation • wardrobe the night before (or have someone lay it out for you). Then with your eyes closed, use only tactile associations to distinguish and put on pants, dress, socks, or panty hose, etc.

42 43 KEEP YOUR BRAIN ALIVE STARTING AND ENDING THE DAY

3. BRUSHING ROULETTE which they usually don tparticipate. Research has shown that this type of exercise can result in a rapid and substantial expansion of JJrush your teeth with your nondominant hand (including circuits in the parts of the cortex that control and process tactile in- opening the tube and applying toothpaste). You can substi- formation from the hand. tute any morning activity—styling your hair, shaving, applying makeup, buttoning clothes, putting in cuff links, eating, Variation: Use only one hand to do tasks like buttoning a or using the Ty Vtr remote, . workout l rea a r Fo . dressed g gettin r o , shoe a g tyin , shirt using just your nondominant hand. ^ This exercise requires you to use the opposite side of your brain Another exercise that associates unusual sensory and mo- instead of the side you normally use. Consequently, all those cir- tor pathways in your cortex with a routine activity is to use domi- your inusing involved areas brain and connections, cuits, your feet to put your socks and underwear in the laundry bas- side other the on counterparts their while inactive, are hand nant ket or pick out your shoes for the day. of your brain are suddenly required to direct a set of behaviors in

44 45 KEEP YOUR RAIN ALIVE STARTING AND ENDING THE DAY

4. A TOUCH OF STYLE 5. SAY WHAT?

Without lookingd an , t choose clothingbreakfas r fo , wit y on h , o s shoes famil d e an ,th n joi u yo n whe s earplug r Wea , silky a t i e mak , example r Fo . textures g contrastin r o g matchin experience the world without sound. smooth day or a rough, nubby day. Use not only your fingers but also your cheeks, lips, and even your feet—they're all packed ^ Has your spouse ever complained that you are only "half- . touch e fin r fo s receptor h wit listening"? If you're in the middle of a morning routine, it's probably true. By virtue of ingrained routines, your brain has a pretty ^ Extensive practiceare usingwords afew only so morning, each expect to what of idea good finedis- make to fingers the newspaper a in engrossed And, sentence. a follow to you for enough tinctions between objects or or listening to the radio, you "tune out" most other sensory inputs. textures causes expansion and Blocking a major sensory route by wearing earplugs forces you to rewiring of the brain areas in- use other cues to accomplish even simple tasks like knowing when volved in touch. This has been the toast is done or passing the sugar bowl. observed in monkeys trained to use their fingers to get food and in brain imaging exper- human blind in iments readers. Braille

46 47 STARTING AND ENDING THE DAY P YOU. F KE R BRAIN ALIVE

Y NOVELT E INTRODUC . 6 7. CREATE A SENSORY SYMPHONY IN THE BATH We wouldn't recommend trying all these things on the same morning, but do incorporate one or two of the following: J\X the end of the day, when you want to wind down, try some- - vari a e Us . bath m war a s a h suc , Neurobic and g relaxin g thin • Vary the order in which you do your normal routine (e.g., ety of sensory stimuli—aromatic bath oils and soaps, sponges, get dressed after breakfast). , music , tea r o e champagn , candlelight , scrubs y bod , loofah e els g somethin y tr , fare y dail r you s i e coffe d an l bage a f I • f o e cavalcad a n i e Luxuriat . moisturizer d an , towels h plus like hot oatmeal and herbal tea. scents, textures, and lighting to create link- a o int e tun r o m alar o radi r you n o g settin e th e Chang • . associations w ne d an d ol n betwee s age Street,r fo Sesame . watch r neve u yo m progra V T g mornin t wha f o h muc w ho e notic o t n brai e th e arous y ma , example ^ Certain odors evoke distinct moods you take for granted is explored in depth by children. (alertness, calmness, etc.) in many people. In a Neurobic s dog d ol h teac n ca u yo , (Yes . route w ne a n o g do e th k Wal • bath, simply by pairing a spe- new tricks.) cific odor and/or music with ac- relaxing enjoyable, an ar- large activate tasks novel that show studies imaging ^Brain a useful a form you tivity, eas of the cortex, indicating increased levels of brain activity in stress-relieving association that several distinct areas. This activity declined when the task had can be tapped simply by become routine and automatic. Much greater "brain power" is hear- or aroma the smelling exerted for novel verses automatic (rote) tasks. again. melody the ing

48 49 KEEP YOUR RAIN ALIVE STARTING AND ENDING

8. AURAL PLEASURES 9. SEX: THE ULTIMATE NEUROBIC WORKOUT r reade f o s role e th e Alternat . partner r you h wit rvead dalou t bu , book a h throug t ge o t y wa w slo a e b y ma t I . listener d an f o s section r othe n i d suggeste e we'v s JVlantechnique e th f yo g somethin u yo s give d an e tim y qualit d spen o t y wa d goo a s it' n i n sensatio n heighte o t s eye s one' g shuttin e lik , book s thi . work t a y da r you n tha r othe s discus o t other senses, are an intuitive part of sexual exploration. Nov- elty—the thrill of the new—plays a central role in sexual ^ When we read aloud or listen to someone reading, we use very arousal. Especially in a long-term marriage, the challenge different brain circuits than when we reade tim silently.h eac e Onemak ofo t thes ear- way lovemakinf o g ) fun findin d s gi (an demonstrations of brain imaging clearly showed three distinct three showed clearly imaging brain of demonstrations liest . adventure h fres a r partne s one' h wit brain regions lightingy up whensensor e theth samel al t wordou l waspul read,d an spoken,n or imaginatio r you e Us heard. For example, listening to words activated two distinct areas stops.. .wear silk, strew the bed with rose petals, burn lavender speaking while cortex, the of hemispheres right and left the in incense, have chilled champagne, massage with perfumed oils, words activated the motor cortex on both sides of the brain as well put on a romantic CD.. .and whatever else turns you on. as another part of the brain called the cerebellum. Just looking at hemisphere. left the in cortex the of area one only activated words ^ To think that a good sexual encounter also helps keep the brain alive is almost too good to be true. But it is; more than most "routine activities," sex uses every one of our senses and, of course, en- well. as circuits brain emotional our gages

50 51 COMMUTING

. lives y dail r ou h throug e navigat o t s map l menta e us e WBy middle age, we've created hundreds of these maps and can readily recall the layout of rooms in houses where we've lived, street grids in towns, interstate highway networks, and the relationships of countries and continents to each other. Because losing one's sense of place is confusing, or r powe g processin f o t lo a s devote n brai e th , frightening n eve to forming and interpreting these mental maps. TripTikA AA r e o s hav t didn' s sailor n Polynesia y Earl global positioning systems. They navigated the Pacific by pay- ing attention to multisensory cues—subtle changes in ocean , by g driftin d seawee f o s type e th , sea e th f o l smel e th , waves - ex y earl e thes , short n I . wind e th f o n directio d an l fee e th d an : exercise c Neurobi r fo s ingredient e th l al e availabl d ha s plorer - associ l nove d an , senses r thei l al f o e us e th , task t importan n a ations! Today, the opportunities to exercise our brain by ex- ploring uncharted seas are limited. Most days, our visuospatial - ordi e mor h muc g somethin o d o t n upo d calle e ar s abilitie nary—the daily commute.

53 KEEP YOUR BRAIN ALIVE COMMUTING s i e commut e th , Unfortunately 1. THE SIGHTLESS START Neurobim e fro r fa cexercis s a t abou as you can get. It's predictableh wit r ca e , th t star o t y read t ge d an worko r t e ente , driv u yo f I e We'v . brain-numbing d an , routine your eyes closed. Using only your sense of touch and spatial all had the experience of getting to memory, find the correct key on your key chain, unlock the car - recol o n t almos g havin d an k wor door, slide into the seat, buckle your seatbelt, insert the key into lection of hod wan wo e goradi te thereth e . lik Mos s t control r familia e locat d an , ignition e th a n i d encase t spen s i e rid e th f o windshield wipers. cocoonlike environment, shielding d an , sounds , sights e th m fro s u trig- sense tactile your 35, onpage example, Jane the as^in Just d an , world e outsid e th f o s smell gers a spatial memory of where things are via rarely used sets of often from other people as well. brain pathways. Closing your eyes also opens up opportunities to But with a little planning and rethinking, your commut- form additional associations—like the detailed feel of your keys or o t y activit s mindles , passive a m fro d change e b n ca e tim g in the cold steel of the seat-belt buckle—that are suppressed when you one that strengthens the brain. Here are some ideas on hosight. won solely rely . workout c Neurobi a o int p tri y dail r you m transfor o t

54 55 E ALIV N BRAI R YOU P KEE COMMUTING

2. BLAZE NEW TRAILS

lake a different route to work. If you're driving, open the windows as in Exercise #4 to help construct a new mental map. If . greater n eve e ar s possibilitie c Neurobi e th , work o t k wal u yo

your routine commute, the brain goes on automatic pilot and pilot automatic on goes brain the commute, ^routine Onyour the activates route unfamiliar An exercise. or stimulation little gets and smells, sights, novel the integrate to hippocampus and cortex sounds you encounter into a new brain map. In one Seinfeld episode, Kramer is asked how to get to Coney Is- land from Manhattan. He launches into an elaborate description of through- scattered changes numerous involving buses and subways consequencesthe and point, each at alternatives various city, the out eachof choice. Elaine says, pipesand "Couldn'tup justyou takeD the train straight there?" Well, of course you can. But in this case Kramer "Neurobically,"alternative living for and looking thinking was pathways, new possibilities, and engaging his brains associative powers and navigational abilities to engage in flexible, spatial thinking. Elaine, alas, remains trapped by routine.

56 57 EEP YOUR BRAIN ALIVE COMMUTING

L CONTRO N I L FEE . 3 ^ Different textures produce patterns of activity in the so- them tell can you why (that's brain matosensoryyour of cortex f o s routine e th n i d involve s pathway utimulate tactil e eth apart). But after repeated exposure to the same texture, your brain steering, shifting, and signaling by prodding your brain with barely pays attention. When you change these textures, drivingfeels e th on e b s texture w ne e th t tha t importan s (It' . materials w ne assumptions familiar use longer no different—andcan brain your - impor t inpu y sensor w ne e th s give t tha e becaus , controls for controlling the car. In addition, using different textures during tance—you in nee d to drivnetworks e accuratelassociation y another d skillfullyactivate ,can so youdriving paylike activity an attention to anything involved in that process.) Improvise by a new context. You might end up describing the morning commute attaching (with double-stick tape or Velcro) different textures as "rough," not because the traffic was bad, but because that was the (various grades of sandpaper, for example) to the steering tactile stimulus you experienced during the drive. l whee g steerin e inexpensiv w fe a y bu r O . shift r gea r o l whee covers with unusual textures—raised grips, terry cloth, tex- . week h eac e tureon t d vinyl—andifferen a e dus • Consider swapping cars with a friend who has a very differ- r fo , vehicle y utilit t spor r o , van , stick-shift a ( r ca f o d kin t en example). . backseat e th n i e rid d an h switc , driver e th y usuall e you'r f I • Your perspective on the drive will be totally different.

58 59 KEEP YOUR BRAIN ALIVE COMMUTING

4. WINDOWS OF OPPORTUNITY! N O S 5. TIMGLOVE PUE O ET TTH

- tapes a n i t le l wil e driv u yo s a s window e th Oimplg yopenin g Bluntin . driving e whil ) mittens y heav r (o s glove k wor r Wea try of smells—fresh rain on a macadam road, a street vendor's your sense of fine touch forces you to rely on other cues to autumn—ann i g burnin s d sounds—birdleave , , cart ssinging s thi o D : Caution . radio e th n o s station e chang r o r ca e th r stee kids yelling in a school . playgroundpermit c , sirens—thatraffi d an s t marcondition r k your weathe n whe y onl route. Like an ancient navigator, your brain will begin to d an , sounds , sights e th n betwee s association l recal d an e mak ^ In addition to fine touch, the skin has receptors for heat, cold, . encounter u yo t tha s odor and deep pressure. By blunting fine touch you enhance the role of information coming from pressure receptors and activate different hippocam- the that ^Remember driving. in involved pathways brain pus is especially involved in asso- ciating odors, sounds, and sights to Opening maps. mental construct the windows provides these cir- material. raw more with cuits

60 61 KEEP YOUR RAIN ALIVE COMMUTING

6. FOLLOW YOUR NOSE R CANISTE T SCEN A G MAKIN e Prepar . place a h wit n associatio c specifi a m for o t s Useodor five scent canisters labeled 1 to 5 (see opposite page). At some Cut an ordinary household sponge into 'A-inch cubes. n r commute—whecertai you a n i s t pas poin u c yo n specifi Assemble a variety of different-smelling liquids: for ex- building, exit, or landmark—ope- ex r o , nvinegar , and smelcloves , l canistelavender , r oil # 1n for lemo a , vanilla , ample d create g Havin " "tag. y olfactor n a e plac e th e giv o t s second w fe n garde n ow r you m fro s herb r o s flower t differen f o s tract e presenc e th , place a d an r odo c specifi a n betwee n associatio n a or from a health food store. Put a drop or two of liquid - asso t tha e activat r thereafte l wil e plac e th r o r odo e th r eithe f o y Tr . canister m fil m m 5 3 a n i t i e plac d an e spong h eac n o ciation. For example, the smell of cloves may call up a mental to make at least five different canisters. image or verbal reference of the "big red house" you tagged. Leave a canister loosely covered in On another day, use another scent canister to "tag" a dif- your car door pocket or cup holder, and . on o s d an , route r you n o e plac t feren open it occasionally for a direct sniff. For r you d aroun g strollin e whil e exercis e sam s thi o d n ca u Yo e wedg , stimulus g longer-lastin , stronger a . work o t g walkin r o d neighborhoo e Sinc . vent r ai s car' e th o int e spong e th some odors linger a long time, be cau- ^ This exercise creates an olfactory "route map" in your brain, link- tious about which ones to use in this way. regions cortical navigate you the help with that areas brain the ing peo- places, to associations olfactory Marrying odors. interpret that enhance memory. enhance to way powerful a also is things or ple,events,

62 63 KEEP YOUR BRAIN ALIVE COMMUTING

7. THE SCENT OF Music

- be s association l nove m for o t s aroma e us e .Durindriv r gyou stimulationl visua a g , usin f o d Instea . sounds d an s smell n twee this exercise associates auditory stimulation—music—with a - deliber r (eithe r caniste r odo n a g choosin y b t Star . odor c specifi ately or at random) and a favorite song on a CD or tape. Open the odor canister and take a good sniff every time you listen to n country-wester a h wit r odo e pin g pairin e Imagin . song t tha h Sixt s Beethoven' f o t movemen t firs e th h wit r lavende , ballad e B . blues e th g singin s Water y Mudd h wit s clove r o , Symphony d od e som y Tr : combinations l sound-smel r you h wit e creativ . mind o t g sprin s association w ne f o s kind t wha e se d an s pairing

^ The goal here is not to remember anything specific, but to pro- more weaving into brain your provoke to material raw more vide associative networks. Both music and smells are powerful stimuli that evoke different emotions. Normally we don't listen to music in the context of odors or vice versa. In this exercise, the repeated pairing of these two stimuli makes your brain create powerful avail- pathways of number the increasing two, the between links able for storing or accessing memories.

64 65 E ALIV N BRAI R YOU P KEE COMMUTING

8. THE MIDAS TOUCH 9. BE SOCIAL

r lace a cup filled with different coins in your cup holder. Don' mane t th pas yp su opportunitie enhanco st sociae eth l While at a stoplight, try to determine different denominations nature of your commute. Buy the morning or evening paper by feel aloney . IPa f you? rgas cad r isNee equippe . d machine wit g h a changvendin a en holdertha r , placrathe n e perso a m fro . touch f o e sens r you y onl g usin , slots t correc e th o int s coin the clerk at the counter rather than just swiping your credit You can also do this exercise with other small objects of card at the pump. subtly different sizes or textures (various sizes and types of Wave back and smile or play funny-face games with the - mater f o s square h 1-inc , clips r pape r o , earrings , nuts , screws kids in the backseat of the car in front of you. Stop at a new sandpaper)f o s grade r .o , cotton , velour , satin , leather s a h suc l ia r o r cleane y dr t differen a r o , muffin a d an e coffe r fo e plac . example r fo , links f cuf r o s earring f o r pai a p u h matc o t y Tr flower stand.

at looking by objects between discriminate normally we ^Because deprivation social that proved repeatedly has research ^Scientific our tactile discrimination abilities are flabby, like underused like flabby, are abilities discrimination tactile our them, has severe negative effects on overall cognitive abilities. The ongo- increases objects different subtly distinguish to touch Using muscles. so- active keeping validate projects MacArthuring Foundation information and information tactile process that areas cortical in activation health. mental for factors critical as mentally and cially with occurs that process same the is This synapses. stronger to leads letters Braille distinguish to learn They sight. their lose who adults touch. fine processing to pathways more devotes cortex their because

66 67 COMMUTING KEEP YOUR BRAIN ALIVE

S THOUGHT R YOU L POO . 10 S OTHER O T G DRIVIN E TH E 11.LEAV

Along with environmenta- commut o t s l benefitsstrategie g , car poolinprecedin e g th provide f o y sman opt - adap n ca u Yo portunities foa re intimattak , e work personao t k wal l interaction—u yo f I . foot n o a forn meve r oo f , Neu-train , bus y b g in r ca a n i s newspaper r thei g readin e peopl r Fou . exercise c robi few different turns. Or get off the bus before or after your pool isn't Neurobicr ,caniste but t usinscen a ge thTak e . timway e e toth engagf o t res e e witth hk otherwal d san p sto l usua n four-perso a f o w kno e w , example r Fo . is n discussio y livel n i . walk r you n o #7 e Exercis y tr d an n Walkma r you d an - sub a s introduce n perso t differen a y da h eac e wher l poo r ca On a train or bus, close your eyes and use other cues, such ject for discussion—eithee th , road e th r n ai controversia s turn r o , l topibus r o c on r provocativtrai e th f o d e spee e th s a e visualiz o t , off d an n o g gettin e peopl r o , brakes f o d soun . reacts n the p grou e th f o t res e Th . story . outside e lik s look t i t wha d an e ar u yo e wher . you d aroun e peopl h wit t Interac • Take a still or video camera, or a small sketch pad. There's e you'r n whe d recor o t w windo e th e outsid d worl e whol a . others o t g drivin e th g leavin • Read something completely different from your normal commuting fare. Choose a magazine you've never heard of from a newsstand. Read the newspaper classifieds and imagine what you might do with one of the opportunities you see.

69 68 —B— AT WORK

. work t a s hour g wakin r ou f hal t abou d spen s u f o t os MIt's also the place where we most fear an obvious loss of cognitive abilities. Our jobs can consume a lot of brain power, but most of that is directed toward specific tasks— spreadsheet—thaa g fixin , t report t don' t nex e th g generatin . potential e associativ s brain' r you e us y normall r o s puzzle c logi d nee t don' u yo , work t a y bus e you'r e Whil other traditional mental "exercises" to further strain your brain. But you can use Neurobics to give yourself d an h stretc t tha " breaks n "brai flex your mind throughout the workday. We'll use the example of a desk job and look for the Neuro- bic opportunities that don't dis- u Yo . ethics r o s effort k wor t rup may have to tailor these exercises . situation k wor n ow r you t sui o t

71 E ALIV N BRAI R YOU P KEE AT WORK

1. SHAKE THINGS UP A BIT ^ If you want to see the immediate result of rearranging familiar things, simply move your wastebasket from its long-standing posi- Jjy using daily exposure and routine, your cortex and hip- tion. You'll notice that each time you have something to throw o s p deskto r you f o " "map l spatia a d constructe e hav s pocampu away, you aim at the old spot. The sensory and motor pathways in - com r you e locat o t d require s i t effor l menta e littl y ver t tha your brain have been programmed by repeated experience to throw e offic r othe d an , wastebasket , stapler , telephone , mouse r pute apiece of paper in a certain direction. That moment when you catch tools. Arbitrarily reposition everythingincreased . brains Whilreflects your eactions you'ryour e at itredirect , and yourself switch your watch to your other wrist. alertness to a novel situation and the beginnings of a new series of being entered into your mental program. mental your into entered being instructions ^ Scrambling the location of familiar objects you normally reach for without thinking reactivates spatial learning networks and gets your visual and somatosensory brain areas back to work, ad- justing your internal maps. r you o t d restricte e b o t e hav t doesn' d aroun s thing g Movin , enough e flexibl s i e schedul k wor r you f I . furniture r o p deskto rearrange the order in which you accomplish daily tasks. Do you look at your mail first thing in the morning? Try another time. Can you take your breaks half an hour earlier or later? Or change regularly scheduled meetings from the morning to , work f o e lin r you f o s constraint e th n Withi ? afternoon e th incorporate a little "disorder."

72 KEEP YOUR BRAIN ALIVE AT WORK

T LIGH W NE A N I S THING E SE . 2 3. MAKE TASKS ODOROUS r o y suppl t ar t a e (availabl s filter n gelati r Jrlacedifferent-colo You can activate your memory by pairing an odor and a spe- r firfo e t firs k (Chec . lamp k des r you r ove ) stores y photograph cific task. For example, to help you remember a certain phone hazards). number, use a specific smell every time you dial it. (For this exercise, use the scent canisters described on page 63 or buy a com- create can that associations emotional strong evoke ^Colors e sag r o , mint , thyme e som g Crushin ) plants. b her l smal w fe pletely different feelings about . ordinarycue y objectsolfactor e and events.effectiv d an Ing ad-stron a s provide dition, the occasionally odd effects of color (a purple styrofoam coffee onyour blips more up lights and expectations brains your jars cup) ^ Certain odors produce increased alertness attentional "radar screen." and energy. In Japan, nutmeg or cinnamon odors are added to air-conditioning systems of office buildings to enhance productivity. This exercise takes the use of odors one step stimu- odor providing than Rather further: lation as a passive background to everything specific usedhighlight be to can odors do, you of your workday, which provides a provides which workday, your of aspects tag for longer-lasting memory.

74 75 AT WORK KEEP YOUR BRAIN ALIVE

4. LEARN BRAILLE 5. TAKE-SOMEONE-TO-WORK DAY liring a friend, child, spouse, or parent to your workplace. IVLost public elevators and ATMs have Braille instructions Everything you take for granted—the pictures in the halls, for blind or visually impaired individuals. In today's world, the machines you use, your familiar coworkers—are seen it's sighted people who suffer "tactile deprivation." Use your . person r anothe h throug w ane fingers to learn the Braille numbers for different floors of The national Take Our Daughters to Work Day is an ex- . doors r elevato e th g controllin r fo r o g buildin e offic r you cellent example of a novel experience that does wonders not only for your daughter but for your own neural networks. spe- very a associate to learned read, to you learned you ^When cific visual stimulus—a letter or number—with a sound, then ^ The simple act of mak- with a word, and eventually with meaning. Learning to make dis- ing introductions fosters the tinctions and associations with your fingers—such as between two all-important social inter- dots and three dots—activates a whole new set of pathways link- actions that we know are ing the cognitive regions of your cortex (those parts that know what brain. healthy a for crucial the time the By regions. sensory the to for) stands number or letter a Introducing your child (or you're able to "read" the button for your floor, using just your fin- exer- coworkers to friend) gertips, you'll have built quite a bit of new circuitry in your cortex. cises your abilities with names far more effectively than sitting at your desk and 7 trying to memorize them.

77 76 KEEP YOUR BRAIN ALIVE AT WORK

6. THE BRAINSTORM— many ideas as possible, no matter how unpolished, silly, or E MACHIN N ASSOCIATIO N A "wild." No one may evaluate or judge anything that's brought - free t mus s participant , Instead session. e th e dominat r o , up . other'h eac ssuggestions n o " "hitchhike r o d buil o t e associat , activity c IjrainstorminNeurobi y ver a s gi f o sheets r o d boar a n o s suggestion e th s write r facilitato e Th because its goal is to encourage indi- newsprint for all to see and keeps the mood playful and fun. viduals to make associations and e th l al e tak t assignmen e th r fo e responsibl e thos , (Afterward then to cross-fertilize them with ideas, group them into categories, and select those with the other people's associations. most valuable raw material.) Arthur B. VanGundy, an expert on brainstorming, sug- flashing of images up conjures itself m brainstor word ^The gests having a varied group the elec- the really are brain the in bolts lightning The bolts. lightning of four to six people, with rarely only that areas brain between flashestrical crisscrossing s a g actin n perso e on exercise this that idea the captures "storm" the and communicate, facilitator and note taker. an environment for increasing the number and intensity and number the increasing for environment an provides The facilitator presents of these unusual associations. the problem or opportunity—whether it's e stimulat o t s association g usin e techniqu e effectiv r Anothe for a new product or creativity is often used by illustrators and art directors. It is a g resolvin r o , service e Batelle th t a e Institut d originate t tha e techniqu a n o d base difficult situation. In- in Frankfurt, Germany. Write down the assignment or prob- dividuals are encour- lem, and generate two or more columns of associations that s a p u r offe o t d age

78 79 KEEP YOUR BRAIN ALIVE AT WORK

relate to it. Then combine associations from one column witS h BREAK N BRAI E 7.TAK e illustrat o t s i k tas e th , example r fo , If . other e th m fro e thos an article about vacations in Alaska, you might list: 1 here's more to a coffee break than loading up on caffeine (a Vacations Alaska short-term brain performance enhancer, actually). Coffee and camping cold lunch breaks give you time for mental stretching and social in- beace th h s invigorate s outdoor k wal ic e fifteen-minut k bris A . teraction cruise ship s bear r pola body, clears the mind, and opens the door to real-world sensory camera eagle stimulation. Try fostering nonstressful, mind-expanding inter- sunglasses bears actions during this time. Enlist some coworkers to start a walk- suitcases salmon ing, talking, or discussion group during breaks or lunch. cars, trains, planes Eskimos relaxing oil wells swimming (pools) wilderness eating snow sleeping hunting reading fishing drinks dog sleds

a e illustrat o t e decid t migh u yo g cross-referencin h muc r Afte picture of an Eskimo and a polar bear holding up their salmon - sun g wearin tourist.r a y b bea r d . .opola ra photographe e b o t glasses reading in a beach chair and being served drinks.

80 81 r KEEP YOUR BRAIN ALIVE AT WORK

E GAM S CHES G ONGOIN . 8 r nea t ou t lef s wa d chessboar a e wher e offic e on f o w kno e W the water cooler. Any employee could come to the board a e mak d an , situation e th s asses , break) a g durin y (preferabl move. It was an ongoing game, with no known players, and no winners or losers.

^ Even a novice chess player will weigh dozens possibleof moves, attempt to visualize the consequences of each one, then select the move that offers some strategic advantage. This type of "random-player" chess game doesn't allow anyone to develop a long-term strategy. But it does require visual-spatial thinking that is different from what most of us do at work. The brief gear switching provides a break from verbal, left-brain activities and lets the "working brain" take a breather. KEEP YOUR BRAIN ALIVE AT WORK

N DOW E UPSID D WORL R YOU N 9.TUR 10. ADAPT, ADOPT, OR AD LIB

- illus n a r o , clock k des r you , family r you f o s rr\lurnpicture You can adapt many of the exercises from other sections to trated calendar upside down. : example r Fo . workplace r you n i e us . chair r you r fo n cushio r o r cove w ne a t Ge • ^ Your brain is quite literally of two minds when it comes to processing visualt information.carpe f o s Thesquare analytical,l smal e lik "verbal" s thing f parto n of yourcollectio a e Mak • brain (sometimes f calledo s thetype t "left brain')differen r o , tries to labelsandpaper f o an s objectgrade t af- differen , samples ter just a brief glance: "table," "chair," "child " The "right brain," in paper and tape a few different ones on the underside of contrast, perceivesr o spatial r relationshipsmonito r compute and r usesyou f o nonverbal e sid e th cues. o t r o k des r you When you look ath a familiareac l fee o picturet y da e rightth t side up,throughou yours leftsecond brainw fe a e Tak . phone quickly labels it and diverts your attention to. otherthem things.n betwee When s fine edistinction mak d an the picture is upside down, the quick labeling strategy doesn't • Collect small objects like paper clips, fasteners, nails, or work—and your , right-brainphone e th networksn o e whil kickr o k in, brea trying a g to interpretdurin d an p cu a n i s screw shapes,the colors, relationshipsand puzzlinga of picture.The . touch y b y strictl m the y identif strategy of looking at things upside down is a key component for • Bring earphones and a portable tape or CD player to use in Edwards Betty by described as us, in artist latent the awakening during the workday (or a CD and earphones for your com- Drawing on the Right Side of the Brain. puter). You might experiment with some of the natural en- vironmental tracks available and bring the sea, the surf, the forest, or the jungle into your personal space. e som r fo e us y normall t don' u yo d han e th h wit g workin y Tr • daily tasks, such as writing, stapling, turning on machines, or

84 85 KEEP YOUR RAIN A I, I V E

dialing the telephone. Or eat your lunch and snacks with the "wrong" hand. AT THE MARKET

^ As previously discussed, changing which hand you use can un- may not Youmay wiring. brain new of amount tremendous a leash or thousands of years getting food was a vigorous, Neu- think of it as learning, but the nerve cells in your brain do! Frobic workout, involving all the different senses: tracking sound...decidind an t , plan smell o t , n sight g whe y b s animal r weathe e th f I . lunch t ea u yo m who h wit r o e wher e Chang • e weather...rememberinth " "reading y b s gcrop t harves r o e increas y automaticall t almos l wil e outsid g goin , permits how to locate the best fishing and gathering grounds. Each e th e insid g stayin h wit d compare n stimulatio y sensor r you season presented its own challenges and opportunities for ob- taining food, and the fear of going hungry always loomed just controlled environment of an office building. over the horizon. Finding food was never routine and it was s idea e th f o y man e us n ca u yo , lunch n ow r you g brin u yo f I • usually a very social activity. (It is believed that language first from the "At Mealtimes" chapter to make your lunch brain- originated on the hunt.) p swa y randoml o t e b t migh e exampl l nove e On . healthy - strug , time e th d eliminate y effectivel s ha y societ n Moder brown-bag lunches with a group of coworkers. gle, and unknowns involved in getting food, but we've given up something in ex- y predictabilit e th r fo e chang and convenience of the supermarket. Instead of food , senses e th r fo t feas a g bein supermarket packaging is

86 87 P YOUKEE R RAIN ALIVE AT THE MARKET

geared to appeal mainly to our visual sense. And in this world 1. VISIT A FARMERS MARKET of shrink-wrapped, frozen, or canned foods, stimulation based on other senses, such as tasten i d , touchan y , anlocall de smell, availabl ar s e eliminatewhat' y d usuall s i e oincproduc e eth - re n bee s ha e exchang n Huma . background e th o t d relegate r o season, you never know what to expect. Go to the market in placed by automated checkouts, and even the hunting routes an exploratory mode—with no list—and invent a meal from (aisles and shelf arrangements) have been preprogrammed for whatever you find that looks, smells, and feels good. optimum sales, not sensory stimulation. Let's see how a farmers market recruits your senses dur- The exercises in this section attempt to reawaken the ing apple season. You stop at a farm stand on a fall drive and hunter-gatherer within, by involving more of your senses and browse among the varieties of apples available. As you ex- l socia e th f o e som s a l wel s a , them n betwee s association e th aspects of the "hunt." n i d (an e tim a extr e littl a e involv y ma s activitie e Thes some cases, a bit more money), but they have big payoffs in terms of nourishing the brain.

88 89 r KEEP YOUR BRAIN ALIVE AT THT E E KR MA f o e appl n a p u k pic , colors d an s shape f o y diversit plor e eth 2. SHOP AT AN ETHNIC MARKET each variety. Feel it for texture and firmness, inhale its aroma. d an , taste o t u yo r fo n Macou a n ope t cu r proprieto e th t Le An Asian, Hispanic, or Indian market will offer a wide vari- m fro before—an m see r neve heirloo n e you'v e appl r anothe d package d an , seasonings , vegetables l nove y completel f o y et his grandfather's orchard that he's been growing for thirty- goods depending, of course, on your own ethnic background. - dif e th e experienc , tartness e subtl e th e tast u Yo . years n seve Choose a cuisine unfamiliar to you. Ask the storekeepers how e ar u yo y Suddenl . crisp d an , juicy , mealy n betwee e ferenc . shelves e th n o s food r unfamilia e th f o e som e prepar o t e ar s leave e th , day y sunn , bright a s it' t tha e awar y acutel e mor s culture t Differen . section s spice e th n i e tim e som d Spen changing, ther- en e io st a y smellikel l oe f fermentinyou'r d an , g apples inseasonings tht e air, andifferen d y radicall e us the sky is a bright. blue. Arounexperienced dr theneve one e simplyou'v t etha acs t oftaste buyind an s g smell r counte some apples, you havf o e s createbin g d a rich tapestrself-servin e yhav l of memorywil t .marke e th , lucky e you'r f I Chances are the vendors are also the people who grow the grains, beans, cereals, and spices. Buy a few small bags of any- apples, and you're sure to encounter some interesting stories thing that strikes your fancy to use later as tactile, taste, or ol- f i d an ; crop s year' s thi ; farms r thei t abou k As . characters d an factory stimuli. . buying e you'r t wha s use t tha e recip e favorit a s there' by acti- by odors of millions distinguish can system olfactory ^The Neurobicof re- elements the all on high ranks exercise ^This vating unique combinations of receptors in the nose. (Each receptor quirements: Novelty,an of multisensoryperception the associationswhile piano, a betweenon note differentsingle a like rather is shapes, colors, smells, and tastes, as well as social interaction. odor is like striking a chord.) Encountering new odors adds new chords into the symphony of brain activity. And because the olfactory system is linked directly to the emotional center of the brain, includ- associations, and feelings unexpected evoke may odors new ing links to the ethnic group involved.

90 91 KEEP YOUR BRAIN ALIVE AT THE MARKET

3. BUTCHER, BAKER, FISHMONGER 4. PRACTICE NEUROBICS IN THE SUPERMARKET t mos t Bu . live u yo e wher s market c ethni e hav t no y ma u Yo w kno o wh e peopl y b d staffe s store y specialt e hav l stil s place i Use your senses. Close your eyes and distinguish fruits by about the products they sell. Ask to see, feel, and smell the their smell or by the feel of their rinds. Use self-serve bins merchandise, and about where it came from or how to prepare to buy small amounts of grains, cereals, or spices with dif- e th g smellin d an , touching , feeling , seeing y b , fisa n hstore I . it ferent tastes, textures, or odors (health food stores are espe- catch, you form associative links with the variety of shapes, cially good sources). sizes, and colors. . aisles e th h throug e rout l usua r you e Chang i workout.valuable Cer- a sense gets olfactory your bakery, a ^In helo t u s pyo counter i del r o , fish , meat e th t a e peopl e th k As i responses emotional trigger bread, baked freshly as odors, tain such choose something instead of just picking out prepackaged events. other of memory the stimulate that foods. monk- sliced of package A fish looks like a hundred other i Change the way you scan the shelves. Stores are designed shrink-wrapped packages, but to have the most profitable items at eye level, and in a quick a whole monkfish—a, bizarre,Instead . there s that' g everythin e se t don' y reall u yo n sca e th n o d displaye g everythin t a k loo d an e aisl y an n i p sto creature- grotesque almost -is shelves, from top to bottom. If there's something you've deeply memorable. never seen before, pick it up just to read the ingredients and think about it (you don't have to buy it). You've broken your . new g somethin d experience d an e routin

92 93 KEEP YOUR E BRAIV I - I A N AT THE MARKET

5. REAWAKEN THE HUNTER-GATHERER WITHIN

n i s nut d an plantse , edibl fruits ,r gathe n ca u yo , season the wild—fiddlehead ferns, dandelions, wild asparagus, and (careful!)s - chest , mushroom , berries d wil s variou , leaves e grap e ar s thing t wha w kno t don' u yo f (I . peas d wil , wort a se , nuts okay to eat or how to prepare them, take a field guide to edi- ble plants with you on your foraging trips.) - straw r gathe o t m far r o d orchar n pick-your-ow a t Visi berries, blueberries, corn, or pumpkins. Make the "harvest" a social event by taking along kids or friends. Another variation is to shop without a list and plan a meal from what looks good at the market that day.

^ Adult brains tend to use the simplest, fastest route to identify objects, while infants and children more often use several senses. Searching for food in the wild prevents the brain from using the easy way out, and hones its ability to make fine discriminations. Is that round green thing a fiddlehead fern (good) or a skunk cabbage sprout (bad)? Without bins, packages, and labels, your brain is forced to pay environment. natural the in available cue every to attention

94 95 KEEP YOUR BRAIN ALIVE AT THE MARKET

T HUN E TREASUR . 6 7. No MORE ONE-STOP SHOPPING

- us y bu o t s food f o t lis a e mak d frien a r o e JTlavspous r eyou - super a o t d oppose s (a e stor e hardwar d J\.nold-fashione ing only descriptors, not the name of the food. For example: store) is more apt to have employees who really know tools y heavil , tannish , ball r socce a f o e shap d an e siz e th t abou s "It' and can talk about how to use them. Instead of being shrink- veined, dimpled on one end, should feel slightly soft and have wrapped, everything—from screws to nuts—can be touched a heavy aroma." and held. Try stopping in for a Neurobic approach to home improvement. ^ If one of you makes the list and the other shops for it, you'll both Or explore a flea market, which ranks high on novelty earn Neurobic benefits by tapping . into all the interaction sensory l socia r associationfo s possibilitie e th d an linked to a particular food. particular a to linked pathways Similarly, shopping occasionally at a small bookstore offers more opportunities for genuine social interactions with "book people." You're more likely to encounter recommendations from the staff related to your interests, opening up a whole new reading adventure: "If you like this author, why not try..."

96 97 VIII AT MEALTIMES

n A Natural History of the Senses, author Diane Ackerman Ipoints out that taste is tightly linked to social activity—the Power Breakfast, celebratory meals, state dinners, ice cream and cake for birthdays, wine and drink for all types of occa- s i t i , sense e intimat , sensitive a h suc s i e tast e sinc d An . sions l memoryemotiona — o t d linke y closel . food " "comfort k thin d share y usuall e w , up w gre e w s A the day's events with our families at - spe k mar s Food . meal g evenin n a - as e ar r o s live r ou n i s event l cia sociated with religious rituals - hol a r o , Seder) h Jewis e (th iday (Thanksgiving), or a birthday or anniversary. At meals, our visual, , taste , tactile , olfactory and even our emotional/ pleasure systems are in

99 w

R YOU P KEE RAIN ALIVE AT MEALTIMES

high gear, feeding associations into our cortex and tapping 1. MAKE MEALTIMES SOCIAL directly into the most primed memory circuits. Think about , glasses, candlelight...thsilverware f o l fee d it...than t e esigh .Remove the morning paper and other distractions from the tastes and textures of bread, finger foods, fried chicken...the breakfast table a few mornings a week and allow your attention tapestry of smells...the sounds of sizzling steaks, clinking to focus on what and with whom you're eating and drinking. glasses, conversation and laughter as well as the emotions that e everyon e hav d an V T r o o radi e th f of n tur , dinnertime t A • - free-for y gustator a y evoke...maks potentiall food e emealtim r o r praye a h wit l mea e th t star s Perhap . together n dow t si all for the senses. grace that binds people together and links words to food. And yet, because it's easier, we tend to make mealtimes predictable and repetitive: We eat the same cereal every undi- your have "Let say, me teachersto how used ^Remember morning, the same deli sandwich for lunch, and, if it's Tues- attention"?Neuroscientistsvided of mechanisms studyingbrain the day, meatloaf for dinner. However, mealtimes, more than our attention found that it is indeed a limited resource. The more atten- other daily activities, offer us the chance to bring all our is avail- is brainpower less the newspaper a reading to devote you tion senses to the table in a pleasurable and brain-healthy way. able for noticing other things or people in your environment. Of Every meal provides an ideal opportunity to engage with course, keeping up on current events is not bad, but it's worth asking s interaction e thes d an , coworkers r o , friend , children , spouses yourself whether you are reading for information or for isolation. have demonstrable positive effects on brain health. By changing how you eat, without changing what you eat, you benefit • At work, organize a brown-bag club where you eat with a . brain r you . lunches p swa , group s it' f i n eve , mealtime r fo d frien a e invit , alone e liv u yo f I • n i f of s pay s contact l socia g Reinforcin . Chinese t takeou t jus brain dividends.

100 101 KEEP YOUR BRAIN ALIVE A T M K A I, T I M F, S

2. SHARE A MEAL IN SILENCE 3. MUSICAL CHAIRS

You'll be surprised a, t how thfamilies et foodmos sn I yo . u tastseats h e andswitc the e thingeveryon se hav , .A.tdinnertime , down w slo y automaticall l You'l . enhanced y greatl e ar r hea u yo - per w ho e remarkabl s it' d an , seat " "own r he r o s hi s ha e everyon savor the foods , feel itchange ss textureseat g , smell Switchin it . s bouquetbecome s , and hear aarrangement e thes t manen new ambiencef o tha w t conversatiovie r you , to e n usuallrelat u yyo smothers o wh , . occupy u yo " "position e whos . pepper d an t sal r fo h reac u yo w ho n eve d an , room e th ^ The absence of verbal communication forces you to use different what's "said."being decipher "speak"to to and circuits associative at seat your changing 72), rearranging(page ^ Like desk your the dinner table provokes "social rearrangements." Each seat has associations attached to it—the kid's seat, the head of the house- re- and challenging are you places changing by Simply seat. hold's timewornthese associations. working

102 103 E R BRAIYOU ALIV NP KEE AT MEALTIMES

4. HOLD YOUL R NOSMEA C E DEMOCRATI A N PLA . 5 AS You TRY DIFFERENT FOODS .Let each person in the family (even the youngest) decide one y B . smell n o s depend y actuall e tast l cal e w t JVLoswha f o t item on the menu. Peanut butter and steak may not sound - tac d an n informatio e tast c basi g brin u yo , nose r you g closin appetizing, but it is not going to hurt you, and it may provide tile cues to the fore and experience the texture and consis- material for some bizarre associations. . tongue d an h mout r you g usin d foo f o y tenc

^ Taste buds sense sweet, salt, sour or bitter, astringent, and metallic tastes. Your experience of a food based on these qualities, compared to flavor from olfactory stimulation, utilizes different brain pathways.

104 105 KEEP YOUR BRAIN ALIVE A T M E A L T I M E S

E LAN Y MEMOR N DOW E TAST A . 6 • Childhood Revisited. e "'" rekindl • t migh t tha s food r fo k Loo Certain foods reactivate and exercise the memory or emo- d memories— - childhoo ' C baseball a t firs e th n i m the h wit d associate e wer t tha s circuit l tiona w t' ' neon-yello t tha h wit g hotdo k par Things of Remembrance m fro e passag e memorabl a n I . place e ic d an V e cak y birthda , mustard Past, Marcel Proust describes the overwhelmin- maca , g pleasurs'mores , e of Popsicles , cream childhood memories and associations unleashed by the taste r o cheese—od c an i ethni ron y an r I / of a madeleine cookie dipped in tea: regiona a s la •-.-.-foodt useu ea . syo o d t . do r longe o n d an d chil V / At once I had recognized the taste of the crumb of madeleine soaked • The First Bite. in her decoctionu yo ofs lime-flowersFood . lover r o which e myspous a aunth wit usedl mea to t givefirs r you e Re-creat her where street, the upon house grey old the me...immediately e lif o t k bac g brin n ca g weddin r you t a r o e dat t firs a n o d ha room was, rose r likesceneryup fo the theatre...anda e of rout w ne a h withwit the u yo e provid d an s synapse t long-dorman the weathers; all in and night to morning from town, the house enhancing past and future memories. square where I was sent before luncheon, the street along which I • Don't Forget the Stuffing. was it when took we roads country the errands, run to used The foods of Thanksgiving, Passover, Christmas, and the in and garden our in flowers the all moment fine.that in ..sothat s memorie d an s feeling e th l al p u e conjur n ca y Jul f o h Fourt Vivonnethe the on and water-lilies the and park, Swann's M. of holidays past. One taste and, like Proust, you'll be recalling good folk of the village and their little dwellings and the parish e Rosi t Aun r you d an e pip s grandfather' r you f o l smel e th church and the whole of Combray and of its surroundings, taking f o e on g creatin y Tr . table e th r unde y pla o t t no u yo g tellin their proper shapes and growing solid, sprang into being, town these meals again on a day that's not a holiday. and gardens alike, from my cup of tea.

106 107 KEEP YOUR BRAIN ALIVE S E M I T A L T A ME

7.g INTRODUCstartin y Tr . food Er NOVELTyou t ea u yo h Y whic n i r orde e th e Chang • with the dessert and ending with the chips. This may seem frivolous but your brain won't think so. It's primed to han- Eat waffles or cereal for dinner. The Norwegians eat their . strategy d unexpecte s thi e dl main meal for breakfast. You could try that too. • Change where you eat your meal—a different room, out- picnic!)r indoo .n a e (hav r floo e th n o , porch e th n o , side • Puree in a blender one fruit and one vegetable that you have never combined before. Taste it and make up a catchy name for the new concoction. This could be a fun taste . lovers d foo f o p grou a r fo e gam e lik e chang l smal A . hand " "wrong r you g usin d foo r you t Ea • this makes even the most routine acts of eating challenging.

108 109 KEEP YOUR RAIN ALIVE AT M E A I. T I M E S

G SETTIN R YOU P U E SPIC . 8 9. FOOD FOR THOUGHT

.Lnhance your sensory environment. e As we'veintroduc said o t , y meals are opportunit t excellen IVlealtimen a o als e ar s not just about food. Candlelight, visually pleasing china and Neurobic stimuli from exotic foods, tastes, and smells: flowers, beautiful tablecloths, and music provide multisensory Once a month try a cuisine that's novel to you. When you n Whe . food f o s flavor d an s smell e th h wit k lin o t n stimulatio - ca e associativ e th , day f o e tim e sam e th t a g thin e sam e th t ea you don't have the time or money to indulge, try a new set of pacity of your smell and taste systems is blunted. So: place mats or a vase of flowers, or use the good china once in • Prepare a breakfast from another country. Here are some a while—even when you're alone. typical ones. (The ingredients are generally available at ethnic markets, restaurants, or supermarkets, and finding them ^ Enriching the sensory, social, and emotional environment sur- can be a Neurobic experience.) rounding meals feeds your brain, even though you may not be Japan: seaweed, rice, fish, tea time.the awareat Conversely,it of when stripyou life downits to France: croissants, cheese, coffee at a at dinner frozen a eating While senses. your deprive you basics, Mexico: tortillas and beans bare table with the TV on satisfies basic caloric needs, it doesn't do d an e chees , jam d an d brea , Brazilmilk , : coffee much for your olfactory or taste systems, and certainly the emo- ham with papaya tional impact and novelty factors are low. , eggs f o r platte d col r o s egg f o r platte t Ho : Bulgaria meats, yogurt, honey, bread, and jam Try the same thing at dinner. (In cities you can "take out" something.) ) chopsticks! h wit t ea d (an e Chines Japanese (chopsticks again)

no 111 1

KEEP YOUR RAIN ALIVE AT MEALTIMES

Southern fried chicken (eat with your hands) 10. CLOSE YOUR EYES ) fingers r you h wit g everythin t (ea n Morocca AND OPEN WIDE Hispanic—Mexican, Brazilian, Spanish (just eat!) Accompany A th . e meatouch ld witan , h appropriattaste , smell ey b ethni y onl c e musiplat r c toyou adn o d d foo y Identif . sensations e tast o t n dimensio y auditor n a , spici- temperature , aroma , texture s it s include r flavo s food' ness—even sound.

^ Smell and taste, of course, are intimately involved in one's response to foods. But texture plays a role in enjoyment, too, and by a different neural create you appreciation tactile your isolating route. The tongue and lips are among the most sensitive parts of body (even more sensitive than the fingertips). the than sensitive more (even body the

112 113 . F V I A L I N A R B KOY f.R U P f- AT MEALTIMES

11. HOLD A "BLIND" WINE TASTING 12. Now YOU'RE COOKIN' r particula a f o e bottl a g brin o t s friend r and/o y famil e Invit something from scratch. It doesn't have to be a five- a f o l ritua e Th . wines r simila g comparin e b l you'l t tha o s d kin course gourmet meal. Making a simple Italian pasta sauce gives wine tasting involves at least three of your senses. Wine experts all your senses a good workout. As you chop and saute onions, , sharp , sour , (sweet e tast e th d an , aroma e th , color e th e judg u yo d floo d an n kitche e th e permeat s aroma , spices d an , herbs soft, fruity, heavy, light, complex, oaky, and how it will taste in with memories. You're engaging your tactile senses when chop- conjunction wit- tex h d spean y - consistenc e th g testin n i n the d an , peeling d an g pin , course f O . foods) c cifi r fo s taste y constantl k coo d goo A . reduces t i s a e sauc e th f o e tur n ca g tastin h muc o to . time a t a e littl a s spice g adjustin d an g addin , flavor s emotion r you g brin o als and sense of balance into . moderate e b o s , play 13. HAVE A SEXY MEAL

e wher Jones, Tom m fil e th n i e scen g eatin s famou a s wa e her 1 e bit h eac g makin y b n o r othe h eac n tur e coupl g starrin e th highly sensual and suggestive. Stage your own erotic meal with - enhance y sensor r othe e includ d an t abou e car u yo e someon ments like candles, flowers, music, and incense.

114 115 AT LEISURE

hether it's the end of a long day, a hard week, or a busy Wmonth, we all need time to relax and refresh our mind. . brain e th r fo d goo y necessaril e ar s relaxation l al t no t Bu h Researc . example s obviou t mos e th s i V T f o s hour g Watchin has shown that watching television literally numbs the mind: ! sleep g durin n tha g TV-viewin g durin e activ s les s i n brai e Th n televisio f o t die t constan a d An is linked to fewer social interactions, which in turn has long- . consequences e negativ m ter y man e ar e ther , contrast n I s activitie g relaxin , enjoyable that incorporate the principles - ex r you f o e Som . Neurobics f o e ar s activitie e leisure-tim g istin d an c Neurobi e mor y probabl - oth n tha n brai r you r fo r bette ers. So the first step is to take stock of how you spend free

117 KEEP YOUR BRAIN A I. I V E AT LEISURE f o n proportio d goo a s include t i r whethe e evaluat d an e tim 1. NEW PLACES, NEW FACES - brain-stim n betwee e balanc a g strikin s i y ke e Th . Neurobics y simpl u yo n whe s time e thos d an y activit c Neurobi g ulatin f o e importanc e th d emphasize e we'v k boo s thi t hroughou 1 . idle n i d min r you t pu o t d nee - possibili h ric p u s open e tim n vacatio d an , routines g breakin We've grouped exercises into three categories: vacations, ties. Go where you've never been before. Travel broadens, but leisure time, and hobbies. not if you seek out the McDonald's in Paris or the shopping - audi , visual e th e explor o t t poin a t i e Mak . Fe a Sant n i l mal tory, and olfactory differences a new place offers. Sample the y wa e th l trave d an p sho d an , entertainment d an d foo l loca the locals do. Try to avoid traveling in large tour groups, and . cultures t differen n i e peopl t mee o t t ge y reall

^ At every turn, traveling involves something novel for the suddenly are navigation everyday for used maps Spatial senses. may you stress The constructed. be must ones new and unusable feel taking in new sights, sounds, foods, and a foreign language is spent afternoon An gear! high into moving brain your actually talking with the owner of a small shop in a new place may be yet to going than memory) your for better (and memorable more another "must see" sight.

118 119 E ALIV N BRAI R YOU P KEE AT LEISURE

2. Go CAMP 4. A DIFFERENT SLANT ON THINGS e th y b k wee a m fro t differen y definitel s i p tri g campin A If you choose one of these vacations, you'll pool at a resort! t differen y ver f o e peopl h wit t contac e hav . world e th n o s outlook d an s background di- more no probably ^There's rect way to experience the unex- r o l schoo a r fo r counselo a s a r Voluntee are only Not camping. than pected scout trip. Volunteer to work for a charity. you responsible for constructing your shelter, you have to navigate . vacation l Earthwatcn environmenta a r n o o G simila r ho food, make compass, a with trails and deal firsthand with the chal- trip—e activ asit-on-the-beaca n a e r you'r f I conside , htype lenges of weathere th ande terrain.you'r f I . Trail n Appalachia e th n o e hik a r o r tou e bicycl . cruise y leisurel a r conside , type e hyperactiv

T PROJEC " OTHERS O UNT o "D A . 3 . farm e th k wor s vacationer e wher h ranc e dud a r o m ao far t o G

With your neighbors t involvege , communita engages n di and y projectchallenges ,that something do to is point main ^The such as sprucinfrom g up a different loca it's l park. Nobecause t but onl y wildifficult l yoit's u interacbecause t not mind your l you'l t bu , authorities l loca e th d an , neighbors , kids h wit what you normally do on vacation. . ways d unexpecte n i ) brain d (an s hand r you e us y probabl

120 121 E ALIV N BRAI R YOU P KEE AT LEISURE

5. BE CREATIVE

Take a creative workshop. Lots of places both in the U.S. and abroad offer week- or month-long courses in writing, paint- r o , archaeology , acting , music , sculpting , photography , ing whatever you've always wanted to try your hand at.

Try a sports camp. There are "camps" galore, including tennis, golf, scuba diving, riding, baseball, and rock climbing.

Vacation at a cooking school. Your eyes, nose, tongue, sense of touch, and emotions will get an extra workout, and you'll develop mental skills planning, timing, and executing complex tasks.

^ Novelty is the backbone of any good vacation. Increase the Neu- it. to experience robicpotentiallearning a adding by

122 123 AT LEISURE KEEP Y O U R RAI LIVA N E

6. THE JOY Odestinations F JOYspecific RIDINhave you Gcar, a in you're time the of ^Most in mind (and usually a routine way to get there). Not being sure of llead out without a plan anyou'll d withow h famileven or y up, o goingr friendend to you're s fowhere r a next, comes what "Random Drive."new Eacthe h passengeall notice rto gets a turcircuits n to suggesattentional t wheryour up e turns back get to go or what to do—"Stop here" or "Turn left now" or "Let's sensory stimuli around you. You (and your passengers) are also ex- wade in that stream!" Or try "Map Toss": Put a map of your re- ercising spatial navigation skills. And while you can play these gion on the floor and have everyonop- e throwprovide a coiyou n on friends it including. by The and n family yourself, by games go to a randomly determinemeals, shared d place memories, tha t strikeshared s your collectivexperiences, eshared for portunities fancy. En route, use some of the exercises in the "Commuting" and shared associations. chapter to enhance your social and sensory experiences.

125 124 KEEP YOUR RAIN ALIVE AT LEISURE

7. EXPRESS YOURSELF 8. IMPROV

1 he visual arts are just one example of using creative expres- r o s crayon d an r pape g drawin t ou t Ge . project t ar p grou a o D sion as a brain exercise. paints and have each person draw something associated with a r fo , event t curren a r o , emotion n a , season a ( e them c specifi e th d Recor . script n aow f To r t V you sho h wsegmen wit a b Du example). show, then play it back without sound. Have each player pick a , ready s i e everyon n Whe . part e th r fo e dialogu p u e mak d an e rol Create a mural together on the same paper. For added stim- run the tape silently again to your voice-overs. Try the same ulation, try holding the crayon or paintbrush with your feet thing with an animal show like a National Geographic special. instead of your hands. It's bound to elicit belly laughs.

^ Art is a mediumc musi ford activatingbackgroun f o the s nonverbalkind t anddifferen h emotionalwit o vide y famil a y Pla parts of the cerebral cortex. When you create art, you draw on parts (scary, romantic, etc.) on a CD or tape player. Notice how it of your brain interested informs, colors, and textures, as well as transforms what you're watching and creates new associations thinking linear logical, the from different very processes thought . event e th h wit that occupies most of your waking hours. a t Inven . fancy r you s strike r whateve t abou o vide a e Mak story, conduct "man-in-the-street" interviews, or film the l mea y famil a r o , commonplace—youbackyard e th n i t pe r . up g cleanin d an g eatin o t n preparatio m fro

126 127 KEEP YOUR BRAIN ALIVE AT LEISURE s sniff , eyes s hi s close t participan h Eac " tell. d an l "smel y Pla 9. SPEAK IN SILENCE - associa t wha s tell d an , nose s hi r unde d hel s i t tha a arom n a tions come to mind. Learn sign language. Learning any foreign language is Neu- , pots s a h suc s instrument p made-u r o l rea g usin d ban a m For robically stimulating, but learning American Sign Language pans, a bottle, comb, coffee can, etc. (ASL) is especially so. Signing requires your hands (and the parts of the cortex that control them) to do something com- Assign parts and read a play aloud. Or choose a monologue, pletely new: be responsible for communication. And your vi- s position d han r particula e associat o t n lear t mus x corte l sua . would r acto n a s a t i e stag d an , prepare , memorize n the d an with meaning, forming links to the parts of the cortex responsible for language and communication. Sign language is ^ Singing or reading aloud promotes interaction of the right and challenging, complex, and rich, and requires integrating new left brain and activates- au l normallyusua e th f o e unusedplac e pathways.th e tak o t n informatio y sensor f o s type u yo , language n sig e som n lear o d u yo f I . associations y ditor s instrument e th y identif o t y tr d an c musi f o e piec a o t n Liste d impaire g hearin e th h wit e communicat o t e abl e b o als l wil playing. Jazz and blues are good for this exercise. Go to a con- in a much richer way than when they are reading your lips. cert or watch a music video, and then listen to the same piece again on a CD. It's a novel way to "see" with your ears. Communicate a thought or idea to someone without using your voice. Playing charades is one fun way to do this, and . guessed an r rbenefit acto h bot

128 129 E ALIV N BRAI R YOU P KEE AT LEISURE

10. PLAY THE "TEN " THING SOUND GAMET THA "E "NAM Y PLA . 11

Oomeone hands you ay n ordinaridentif o yt objecty tr d . Yowoul u s must use contestant i t, to show o radi d ol \Jn n a demonstrate ter n differenyou p u e t "thingsmak n ca "u thaYo . t thethem objecr fo y t mighpla d t bewoul t . hos e th s sound Example: A fly swatter might be a tennis racket, a golf club, a own after-dinner version of this game. During the week, a , microphone a , shovel a , violin a , drumstick a , baton a , fan record sounds on your Walkman from around the house or baseball bat, or a canoe paddle. In some ways, this game is park or work. Play them back for the family and have each similar to punningD C s , whereby yosound-effect a u y reacbu r hO " into yousound. t r tha menta e l"nam o t y tr n perso sound database and associat. game e th a y sound/worpla d an ) d withavailable somethins lot e ar e g (ther e cassett r o else like it in a humorous way.

130 131 KEEP YOUR RAIN ALIVE AT LEISURE

12. BRAINATHON E ANYWHER K PAR . 13

If you already exercise to stay fit, why not give your brain a xarks are designed for leisure activity, especially for exercise e th t no s i l treadmil a n o g Runnin ? time e sam e th t a t workou of all types. e Th . neighborhood r you r o k par a h throug g runnin s a e sam t almos s demand m gy a n i e machin a f o m progra e predictabl - flow g identifyin r o g bird-watchin e lik w ne g somethin y Tr nothing of your brain. Walking, jogging, or cycling on a trail ers or trees. Fly a kite or go sledding. or sidewalk opens you up to multisensory experiences with unpredictiblility at every child)corner.a h e wit .Th r . o .Whic f h wayoursel y y(b ds o I go asquirrel t r thio s s duck e th d Fee intersection? Will that dog come after me? Look out for that advantage of Neurobics is that even something small, if un- t i g doin y b e routin e exercis r you y var o S ! tricycle e th n o d ki predictable, is enough to get your brain moving. outdoors periodically. a , wood f o e piec e simpl a h wit e on e mak r o t boa l mode a l Sai stick, and a piece of paper for a sail. Have races!

Settle on a bench, close your eyes, and take in what happens s sound e th g usin y b e free-associat d min r you t Le . you d aroun and smells you experience.

132 133 KEEP YOUR BRAIN ALIVE AT LEISURE

Y HOBB W NE A T STAR . 14 h patc a g wearin e whil r ca r o e airplan l mode l smal a d Buil over one eye. Because you lose depth perception, your brain u yo e requir Neurobicallt g llobbiemos e ar t ysstimulatin tha s skill l spatia d an h touc f o e sens r You . cues w ne n o y rel o t s ha to use several different senses in nonroutin. e waytogether s s andpiece tl o maksmal t efi o t d require e ar . system y sensor e on n withi s distinction e fin

- environ y sensor l nove a n i u yo s put , example r fo , fishing y Fl ment (a river), requires you to think like a fish and to pay attention to the time of day, the feel of the water, and the types - photogra , archery e ar s example r Othe . you d aroun s insect f o phy, woodworking, and cooking.

- cam l stil r o o vide , computer a s a h suc t gadge w ne a r Maste r o , Windsurfer , instrument l musica , radio m ha , telescope , era snowboard. n dow s slow t i , peck d an t hun l stil u yo f I . typing h touc n Lear your enjoyment of the computer. Practicing touch typing en- c Neurobi e th l al s offer t I . way t differen a n i n brai e th s gage s sense l visua d an , spatial , tactile r you g integratin f o s benefit . blindfolded e b o t g havin t withou

134 135 R YOU P KEE RAIN ALIVE AT LEISURE

, GARDEN A W GRO . 15 GROW YOUR BRAIN

Whether it's a rooftop flower garden in the middle of a city or a half-acre vegetable plot out in the country, gardening is . exercise c Neurobi y richl a f o e exampl d goo a Why? Because you use all your senses in the process: feel- f o s sprig g tastin , plants d an s fruit e th g smellin , earth e th g in herbs. And your brain's planning and spatial abilities are , where t pu o t s plant h whic e decid u yo s a n actio o int d calle the direction of the sun, and how much water is needed. At s fruit n homegrow , fresh : rewards t poten e ar e ther d en e th . yard l beautifu a r o , flowers , vegetables d an

136 137 ENDNOTES

Chapter I

t Sahlgrenska s a researcher d an e e SalTh kInstitut f o e Gag d Fre . Dr . 1 - hip e th n i h growt l cel w ne d discovere n Swede n i l Hospita y Universit fivn i , e memory d an g learnin o t d tie y closel n brai e th f o a are n a , pocampus patients ages fifty-five to seventy. See the November 1998 issue of Nature Goulh f do Elizabet , techniques r simila g Usin . report l ful a r fo Medicine Princeton University and Bruce S. McEwen at Rockefeller University re- ported that new cells are constantly being generated in the hippocampus of adult monkeys. (See Proceedings of the National Academy of Science, Vol. 95.)

2. Over the past ten years, the issue of whether brain cells die with normal aging has been reexamined by a number of scientists, using much more accurate methods than previously available. The conclusions are clear. - Cole l Pau d an , Flood y Buelln Doroth , Stephe y b e thos s a h suc s Studie , people l norma n i t tha d foun e hav r Rocheste f o y Universit e th t a n ma e chang t doesn' y reall s cell e nerv f o r numbe l actua e th , life n i e lat y ver n eve e wer u yo n whe d ha u yo s cell e nerv e th f o t mos t tha y likel s it' o S . much twenty are still very much alive when you're seventy. Even the magnitude t percen 0 9 t leas t A : overstated n bee s ha g agin l norma n i e declin l menta f o of the population will age without having to deal with the severe impair- ments brought about by diseases or strokes.

139 K F, E P Y O U R B R A I N A LI V E E N D N O T E S

3. In an influential study published in Science (Vol. 206) and expanded in of a brain cell is determined by the complexity of its pattern of dendritic Brain Research (Voly . 214),literall Stephen ca s n Buell anneurotrophin d t Pautha s l Colemasuggest h n foungrowt f do thag t doublin s thi , branches neurons in the agin- g humasim t tha n d hippocampufin o t d s surprise ( ae braiquit o n structurals e wer e e W critica. l in horsepower l menta e mor d ad learning and memory) actually grew longer dendrites. Interestingly, in the ply adding neurotrophins was not enough. The nerve cells had to be send- brains of individuals afflicted with Alzheimer's Disease, this growth did ing or receiving impulses in order to respond to them. The message was o t y capacit e th n retai s neuron y man t tha , therefore , appears t I . occur t no clear—adding neurotrophins to active neurons made dendrites grow. Con- . life n i e lat n eve w gro versely, we found that removing neurotrophins made dendrites atrophy (which suggests one reason that brain inacitivity leads to mental decline). 4. A long series of investigations by Dr. Michael Merzenich at the Univer- sity of California, Sano Franciscotw n whe , , haago ss showyear y n thfift et adaptabilitalmos d y of connectiondiscovere s wa n s neurotrophi t firs e Th . 6 in the adult brain. For example, in the brains of adult monkeyt a g s traineworkin , d to a Levi-MontalcinHamburger Rit r , Victo d scientists an i - pro r fo e responsibl n brai e th f o s area e th , food t ge o t s finger n certai e us y onl t no t tha e substanc a d discovere , Louis . St n i y Universit n Washingto cessing the sense of touch from those fingers gradually took over much kept certain types of nerve cells alive but also caused them to sprout many h accomplis o t " "rewire o t e abl s wa n brai e th t tha s mean s Thi . regions r large Coheny - pu ,Stanle , scientist r anothe d an i Levi-Montalcin . branches w ne something importan. t likNGF e r gettino , g foodFactor h , anGrowt d e devoteNerv dd morname e y "braithe nh horsewhic , - substance s thi d rifie power" to the skills requireds wa t bu , y in thibod se casth t e the sensthroughou e y of touchnaturall ind certainoccurre finF - NG t tha t ou d turne t I gers. Recent findinga s e by Drbecam . t Jon wha Kaaf o r s at Vanderbilmembe t firs e tth Universits wa F NG y . and Drcortex l . cerebra e th n i e scarc s neuron t tha y directl n show e hav y Universit r Rockefelle t a t Gilber s Charle family of neurotrophins (from the Greek word trofhe, which, loosely . another e on o t t connec o t " "wires w ne w gro y actuall n ca n brai t adul e th n i translated, means "to nourish"). - Mu n i e Institut k Planc x Ma e th t a e Bard s Yve s 1980 y earl e th n I - hun n i d documente n bee e hav s neurotrophin f o s effect l beneficia e Th . 5 n brai e th m fro e molecul a g purifyin n i d succeede y finall , Germany , nich r ou n I . world e th t throughou s universitie g leadin t a s experiment f o s dred that behaved just like NGF. Called Brain-Derived Neurotrophic Factor, own experiments at Duke University Medical Center, we (Lawrence C. or BDNF, it was found almost everywhere in the brain, including the - ex g addin t tha d . KimberleA foun , ) Lo Katz . yC McAllisterd Donal d an , cerebral cortex. Neurotrophins have powerful effects on the machinery of tra neurotrophins to a neuron almost doubled the size and complexity of the brain. Research by Bai Lu at the National Institutes of Health, Erin the dendrites that branch off the neuron. And since the computing power Schumann at Caltech, and Tobias Bonhoeffer at the Max Planck Institute

140 141 KEEP YOUR BRAIN ALIVE ENDNOTES

f o h strengt e th t neurotrophine tha n increas p show s hel s ha h Munic n i Chapter II connections in the hippocampus, a part of the brain that is critical for learning and memory. Experiments by O. Lindvall and P. Ernfors of Uni- 1. About fifty years ago, a scientist named Karl Lashley trained rats to run versity Hospital in Sweden- cor r , usinthei f o gs animalspart r ,large suggesr eve d t that thremove en neurotrophinthe d an , s reward d foo a r fo e maz a may protect neurons from damage when parts of the brain undergo a tex to determine when they could no longer "remember" the maze. To his stroke or are damage, d by othecortex e th r traumaf o t . percen 0 9 t abou e remov d coul e h t tha d foun e h , surprise and the animals could still find their way! By concluding (wrongly) that e Christin d an h Munic n i e Institut k Planc x Ma e th f o n Thoene s Han . 7 only 10 percent of the brain was required for memory to function he Gall of the University of California, Irvine, revealed the direct correlation missed the more important fact that there are many different forms (rep- - Experi . activity l cel e nerv d an s factor h growt f o n productio e th n betwee n Whe . places t differen y man n i d store y memor e sam e th f o ) resentations n Be d an d Harvar t a g Greenber l Michae d an Anirvay b h s nGhos ment the rats were learning to run the maze, they formed associations among - neu t activity-dependen s thi t tha d showe r furthe d Stanfor t a s Barre all their senses—they felt, heard, saw, smelled their way through the rotrophin production formed more neural branches and connections, act- maze. They had built a net of associations. When one set of associations ing, in effect, like a self-fertilizing garden. example—ther fo , l stil vision d destroyed—liks n o wa y coul d base e ethos . food e th o t y wa r fino t dthei s memorie e tactil r o y auditor r thei n o y rel 8. One example of this kind of stimulation is the patterns of brain activity required to produce a phenomenon called long-term potentiation, or 2. And TV viewing is passive. Your sensory systems are involved in only a LTP. LTP is a long-lasting change in the strength of synapses between g interestin m perfor e els e someon g watchin e ar u yo d an , way d limite y ver neurons and it has been clearly linked to learning and memory. The same or exciting activities. But in the brain, watching another person doing f o s level e th n i s increase e caus o als P LT e produc t tha n stimulatio f o s kind something is no substitute for doing it yourself. Indeed, there is direct ev- neurotrophins like BDNF. idence from animal experiments done by Marion Diamond at University of California, Berkeley, that rats who simply watched other rats playing in s animal e th e whil , benefits n brai o n d derive t environmen d enriche n a who were actually playing grew larger nerve cells.

- Washing t a n Peterso . E e . RaichleE s Stev d ,an Marcu , Posner . I l Michae . 3

142 143 KEEP YOUR RAIN ALIVE END NOTES

ton University in St. Louis used functional brain imaging to follow the 6. Long-term studies by groups such as the MacArthur Foundation and amount of brain activitw y inNe differenn i l t areaHospita si wheSina n t subjectMoun s t wera r e askeCente d y to come Longevit l Internationa e th up with a verb to go h witwit h g a list ocopin ft nea l w nouns.successfu Whe t nmos firse ar t o presentewh s d withindividual at tha l revea y Cit k Yor - ac n brai f o s level d increase g showin , up t li x corte e th f o s area e larg , list l nove e thos e ar s capacitie l menta d best-preserve e th d maintaine e hav d an g agin , practice f o s minute n fiftee r Afte . cortex e th f o s area t distinc l severa n i y tivit who have active social and intellectual networks. Similarly, a three-year when the task had becomt tha e routind eshowe an a d automaticCaliforni n , activitSouther y f io n thosy e samUniversit e are -th t a d conducte y stud eas returned to baselind e levelsretaine .e If thactiv e subjecty sociall s d weran ey then givephysicall nd a nestaye wo listwh , s ro- seventie r thei n i e peopl bust activity returned. ThesSuc- e e Se researcher . didn't o s alswh s o concludeindividual d n thatha t r the braibette h n usemuc s facultie l menta r thei . tasks ) (rote c automati d an s response l nove e generat o t s area t differen cessful Aging by Drs. John W. Rowe and Robert L. Kahn for summaries of these and other similar positive findings. e th g Allmann Joh . "Tracin ,Dr : see n discussio d detaile e mor a r Fo . 4 - De Times, York New " Reason, d an n Emotio g Linkin r fo s Pathway s Brain' 6,1994r cembe .

5. Research by Anthony Damasio and Ralph Adolphs at the University of e Th . memories e enhanc n ca s emotion y dramaticall w ho n show s ha a Iow researchers showed a group of people a series of photographs with a simple story about a father taking his daughter to the zoo. Weeks later, when the same people were asked to recount the story, they could recall it only - daugh a r o n so a s wa t i f i r remembe t couldn' y The . terms t vagues e th n i ter. . .whether she was a blonde or brunette—or even precisely where they were headed. When the scientists changed the emotional quality of the story and pictures to one in which a father takes his daughter to the zoo and she is hit by a car while crossing the road, the memory of the narra- tive was vastly improved.

144 145 S AUTHOR E TH T ABOU

Lawrence C. Katz is the James B. Duke Professor of Neuro- biology at Duke University Medical Center and an Investiga- tor in the Howard Hughes Medical Institute. A graduate of the University of Chicago, Dr. Katz was a post-doctoral fellow at Rockefeller University, where he worked with Nobel laure- - ex d recognize y internationall n a s i e H . Wiesel n Dre at .Torste n mammalia e th f o n functio d an t developmen e th n o t per d an s neurotrophin n o g focusin h researc t recen s Hi . cortex their effect on nerve cell growth has received widespread recognition in the scientific community and led to the concep- tual foundation of this book. Dr. Katz has published over fifty original scientific articles and has received numerous professional awards for his research. In addition to his lab work on the brain, he exercises his brain by flying and fly-fishing. He lives in Durham, North Carolina, with his wife and children.

s ha , writers f o e lin g lon a IVlannin m fro s g Rubincome o ,wh spent most of his career writing in the communications and r Walte . J d an y Gre e lik s firm r majo r fo s field g advertisin

147 KEEP YOUR RAIN ALIVE

g advertisin e movi n ow s hi g runnin s a l wel s a , Thompson company. As volunteer Creative Director for The Anti- Defamation League, he has created and consulted on scores of public service ads. A Phi Beta Kappa from the University of Richmond and Johns Hopkins, Manning Rubin is presently stretching his brain as a Senior Creative Supervisor at K2 Design, a leading interactive marketing agency in New York's thriving silicon alley. His book 60 Ways to Relieve Stress in 60 Seconds was also published by Workman. He lives in New York City with his wife, Jane.

questions and views, news, For healthy, and active brain your keeping about keepyourbrainalive.www. visit: com.

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