Soma cube puzzle–other things to make
March 15, 2012 by Leave a Comment
How can I perform better under pressure so I don’t become flustered?
March 13, 2012 by Leave a Comment
Answer: Take five deep breaths beforehand–5 seconds in and 5 seconds out.
Deep, slow breathing will calm you down, allowing your parasympathetic nervous system to take over your more emotional sympathetic nervous system.
Read this article for more details:
I think, therefore I choke
How can I tell if I have (or my child has) a poor gut feel for number sense?
March 12, 2012 by Leave a Comment
Answer: Try this free online test.
“How Good is Your Gut Number Sense?”
This number sense test is demonstrated in this excerpt from the BBC Horizon program: What Makes a Genius?
What free software can help me think better?
March 8, 2012 by Leave a Comment
Answer: Check out these 10 programs:
1. Anki: how to learn and remember just about anything with self-paced Q & A flashcards.
Mike Dobson explains why he loves Anki so much:
2. XMind: how to get your ideas out of your head and down into a beautifully organized, computer-generated mind map:
This video gives an excellent 4-minute intro:
What is a good 10-hour video course that teaches me how to improve my cognitive health?
March 8, 2012 by Leave a Comment
Answer: This one!
Video 1: Population Study on Cognitive Decline
An eye-opening and hopefully lifestyle-changing talk by Kristine Yaffe, MD, Professor, Psychiatry, Neurology and Epidemiology, University of California, San Francisco, October 13, 2010.
Duration: 25 minutes (Recommendation: skip the clumsily read one-minute introduction.)
Disturbing question: Could Alzheimer’s Disease be Type 3 Diabetes?
By the end of this video, you’ll probably want to go and exercise and vow to eat more sensibly to get rid of your big belly and rising blood pressure, and you’ll want to do whatever you can to reduce your inflammation markers.
Video 2: Cognitive decline may begin as early as age 45
Duration: 5 minutes
About this video:
A study recently published in the British Medical Journal suggests that declines in memory and mental function can begin around age 45. In this video, Dr. David Gill, director of Penn State Hershey Memory and Cognitive Disorders Program, talks about the findings and their potential relevance to the general population.
Transcript of David Gill’s talk:
The study that was done was done out of England and what they did is they actually had a longitudinal cohort study, where they follow people over a long period of time, looking at many things, one of which was memory and thinking. It actually measured that in public servants, so they agreed to be part of the study and come in for measurements in the beginning of the ’80s and ’90s and now in 2000s.The reason it’s big news is because up until this study came out, people really felt that until the ages of 55, 60, or even 70, there really was no significant cognitive decline. In fact, there was a summary of all the data that was available that came out in the mid ’90s, and it — the conclusion was there really was no significant decline that occurred prior to the age of 60 or so.
In terms of what this means for people as they age, I think it’s hard to say and the reason is, the reason comes back to the study that was done, the study was that done looked at people at year one and measured their memory and then again at year ten, but then it grouped everybody together. And the question that remains is maybe some group of those people were in the prodromal stages of Alzheimers disease or another brain disease and they could have had quite a bit of decline. And another group of people may have had no decline, but once you group them together, overall the average decline shows up. And we don’t know that answer now with this study that was done.
There is some good evidence that up to 12 to 15 years prior to the onset of Alzheimers disease, people will have measurable cognitive decline and so maybe some of the people in those groups that were studied in England as part of the study were actually part of the prodromal, in the prodromal phase and some were not.I think the take home message is that this is one piece of the puzzle, this is one study that is different from any prior studies, so it needs to be replicated. We need to have another study that confirms this is the case and I think we need to do further studies to determine if any average person or any individual will have the same amount of decline that the study showed. And I think it’s a bit too soon to become very concerned about our cognitive or memory decline in our 40s and 50s.
In terms of what people can do to prevent memory loss, I can’t tell you things that I guarantee will work. There’s a number of associations that I’m going to mention and things that might be helpful, but there’s nothing proven that I can give someone to prevent memory loss. We know there’s another — a number of medical problems and illnesses that are associated with memory loss and dementia, which is progressive memory loss in late life. One is midlife hypertension, so high blood pressure in your 30s, 40s and 50s. Another one is diabetes. Another one is high cholesterol. There are also a number of lifestyles that are associated with either increased or decreased risk of memory loss or dementia as we age. One is smoking, it’s never too late to stop smoking, even somebody who’s in late life who stops smoking will have a reduced risk of memory loss throughout the rest of their life. Another one is being overweight, but that mainly increases someone’s risk in midlife, so for overweight in late life, it’s actually probably to their advantage, so being underweight or thing when you’re very old is a bad sign. Being overweight in midlife is bad for your health and it increases the risk of memory loss, especially if it’s around the middle. We think that being overweight in the trunk or the belly increases the risk of memory loss and dementia even more.
Of those lifestyles that I mentioned, I can say there’s a number of studies that suggest a association between changing those and having a lower risk of memory loss or dementia. We here at Penn State Hershey are also involved in this type of research. We have an ongoing study very similar to the one that’s being — that was done in England where we study people over a period of time and we’re, we’re most interested in whether nutritional affects, things in our diets, such as heavy metals, affect our risk of memory loss and dementia and can we fix those by changing our diets or changing our activity or our mental activity and we’re finding many of the same things that were found in England.
Read the complete 2012 scientific paper:
Timing of onset of cognitive decline: results from Whitehall II prospective cohort study
Video 3: Reversing cognitive decline
Encouraging breakthrough research showing that aerobic exercise improves cognitive impairment in women.
Duration: 1 minute
Read the complete scientific paper:
Effects of Aerobic Exercise on Mild Cognitive Impairment: A Controlled Trial
Video 4: Keeping your brain healthy and your memory sharp
Eating the right foods and exercising can protect our cognitive health.
Duration: 2 minutes
From the video intro:
“It’s not too late to start, even if you’re 80,” Dr. Nancy Emerson Lombardo told more than 80 people at the program on Alzheimer’s disease. “If you already have some memory loss, you can delay it by five years.” Lombardo is with Boston University School of Medicine.
Dr Lombardo has reviewed over 600 scientific papers to put together a Memory Preservation Nutrition program. Here are some of Dr Lombardo’s EVIDENCE-BASED GUIDELINES FOR CONSUMERS
Video 5: Dr. John Ratey on Exercise & Learning
Dr Ratey’s research shows that if we exercise beforehand, we will learn better. Dr Ratey is is an associate clinical professor of psychiatry at Harvard Medical School and is the author of Spark: The Revolutionary New Science of Exercise.
Duration: 16 minutes
Video 6: Dr. Norman Doidge ,”The Brain That Changes Itself”
Our brain is remarkably plastic; this is indeed exciting news and we need to exploit it to our best advantage.
Duration: 27 minutes
From the video intro:
Psychiatrist and psychoanalyst, Dr. Norman Doidge talks about an astonishing new science called neuroplasticity, which is overthrowing the centuries-old notion that the human brain is immutable. His new book, “The Brain That Changes Itself: Stories Of Personal Triumph From The Frontiers Of Brain Science” will permanently alter the way we look at our brains, human nature, and human potential.
Video 7: Alcohol and your Brain
Duration: 8 minutes
Video 8: Mindfulness with Jon Kabat-Zinn
Duration: 53 minutes (watch from 24 min 50 sec for the formal meditation practice and his expert commentary)
Video 9: How caffeine works
Duration: 1 minute
Video 10: Homocysteine-lowering B vitamins slow down brain shrinkage in people with mild cognitive impairment
Duration: 35 minutes ( watch from 17 minutes in for the section on how to slow down Alzheimer’s and mild cognitive impairment)
read the complete scientific paper:
http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0012244
http://www.youtube.com/watch?v=A1l7w6r2dm0
http://www.youtube.com/watch?v=MH6ZSfhdIuM&feature=related
Get a good night’s REM sleep:
From the TED talk intro blurb:
Dr. Stickgold studies the role of sleep and dreaming in learning and memory processes. He has studied how dreams change in response to mental challenges, ranging from computer games to living in a zero gravity environment on the International Space Station.
Bob Stickgold is a native of Chicago. He attended college at Harvard University, and received his PhD in biochemistry from the University of Wisconsin in Madison. He is currently an Associate Professor of Psychiatry at Harvard Medical School and Beth Israel Deaconess Medical Center, and serves as the Director of Harvard’s Center for Sleep and Cognition. He is the author of numerous scientific articles, as well as two science fiction novels, and his work is frequently cited in both leading scientific journals and the popular press.
http://www.youtube.com/watch?v=Ovtrq0g56lE
http://www.youtube.com/watch?v=fLLBdbMXSmQ&feature=related
Kids need to sleep well
An excellent overview in learning and memory:
Learning and Memory: How it Works and When it Fails
wow- what about this one!
What are some wise quotes on how to improve my cognitive health?
March 8, 2012 by Leave a Comment
Be open-minded
- It is the mark of an educated mind to be able to entertain a thought without accepting it. Aristotle
- The greatest lesson in life is to know that even fools are right sometimes. Winston Churchill
- Don’t worry about people stealing an idea. If it’s original, you will have to ram it down their throats. Howard Aiken
- The highest form of ignorance is when you reject something you don’t know anything about. Wayne Dyer
- The world in general doesn’t know what to make of originality; it is startled out of its comfortable habits of thought, and its first reaction is one of anger. W. Somerset Maugham
- First, it is ridiculed. Second, it is violently opposed. Finally, it is accepted as self-evident. Arthur Schopenhauer
- We should open ourselves to the impossible and embrace a psychology of possibility. Ellen Langer
Don’t be so certain you’re right
- Belief gets in the way of learning. Robert Heinlein
- Whenever you find yourself on the side of the majority, it is time to pause and reflect. Mark Twain
- The whole problem with the world is that fools and fanatics are always so certain of themselves, and wiser people so full of doubts. Bertrand Russell
- It ain’t what you know that gets you into trouble. It’s what you know for sure that just ain’t so. Mark Twain
- Certainty is a cruel mindset. It hardens our minds against possibility. Ellen Langer
Value learning
- Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. Henry Ford
- No matter how busy you may think you are, you must find time for reading, or surrender yourself to self-chosen ignorance. Confucius
- Learning without thought is labor lost; thought without learning is perilous. Confucius
- The man who does not read books has no advantage over the man that can not read them. Mark Twain
- I don’t divide the world into the weak and the strong, or the successes and the failures. . .I divide the world into the learners and the non-learners. Benjamin Barber
- Knowledge is proud she knows so much; wisdom is humble that she knows no more. William Cowper
Know when it’s time to change your mind
- Part of being a winner is knowing when enough is enough. Sometimes you have to give up the fight and walk away, and move on to something that’s more productive. Donald Trump
- Faced with the choice between changing one’s mind and proving that there is no need to do so, almost everyone gets busy on the proof. John Kenneth Galbraith
- The most successful businessman is the man who holds onto the old just as long as it is good, and grabs the new just as soon as it is better. Robert P. Vanderpoel
- When the facts change, I change my mind. What do you do, sir? John Maynard Keynes
- That which can be destroyed by the truth should be. P. C. Hodgell
Don’t fall for irrational thinking biases
- What we have learned to look for in a situation determines mostly what we see. Ellen Langer
- We don’t see things as they are. We see them as we are. Anais Nin
- That which we desire most earnestly we believe most easily. Unknown
- Change is hard because people over-estimate the value of what they have — and under-estimate the value of what they may gain by giving that up. James Belasco and Ralph Stayer
- After living with their dysfunctional behavior for so many years, people become invested in defending their dysfunctions rather than changing them.Marshall Goldsmith
- The first principle is that you must not fool yourself, and you are the easiest person to fool. Richard P.Feynman
- Correlation is not causation. Most statistics books
Learn from others—even when they’re criticizing you
- There are three methods to gaining wisdom. The first is reflection, which is the highest. The second is imitation, which is the easiest. The third is experience, which is the bitterest. Confucius
- Fools learn from experience. Wise men learn from the experience of others. Otto von Bismarck
- In criticizing, the teacher is hoping to teach. That’s all. Bankei
- He who wrestles with us, strengthens our nerves and sharpens our skills. Our antagonist is our helper. Edmund Burke
- We find comfort among those who agree with us, and growth among those who don’t. Frank A. Clark
Think differently—imagine what isn’t
- Knowing what is and knowing what can be are not the same thing. Ellen Langer
- Rather than ask ‘How could that be?’ it makes just as much sense to ask ‘Why couldn’t it be so?’ Ellen Langer
- The true sign of intelligence is not knowledge but imagination. Albert Einstein
- Some men see things as they are and say why–I dream things that never were and say why not. George Bernard Shaw
- Do your own thinking independently. Be the chess player, not the chess piece. Ralph Charell
- We need people who can dream of things that never were. John F. Kennedy
- Cherish your vision and your dreams as they are the children of your soul, the blueprints of your ultimate achievements. Napoleon Hill
Be courageous about thinking differently
- Before the beginning of brilliance, there must be great chaos. Before a brilliant person begins something great, they must look foolish in the crowd. from I Ching written by Fu His
- There has to be this pioneer, the individual with the courage, the ambition to overcome the obstacles that always develop when one tries to do something worthwhile that is new and different. Alfred P. Sloan
- It is not easy to be a pioneer — but oh, it is fascinating! I would not trade one moment, even the worst moment, for all the riches in the world. Elizabeth Blackwell
- Whoever starts out toward the unknown must consent to venture alone. Andre Gide
- Only he who attempts the absurd is capable of achieving the impossible. Miguel Unamuno
Use smart problem-solving strategies
- What are the facts? Shun wishful thinking, forget what the stars foretell, avoid opinion, care not what the neighbours think. You pilot always into an unknown future. Facts are your only clue. Robert Heinlein
- Deciding what not to do is as important as deciding what to do. Steve Jobs
- It’s not that I’m so smart, it’s just that I stay with problems longer. Albert Einstein
- Important achievements require a clear focus, all-out effort, and a bottomless trunk full of strategies. Carol Dweck
- If you can’t explain it to a six year old, you don’t understand it yourself. Albert Einstein
- To be able to ask a question clearly is two-thirds of the way to getting it answered. John Ruskin
- We all have times when we think more effectively, and times when we should not be thinking at all. Daniel Cohen
- The best way to have a good idea is to have lots of ideas. Linus Pauling
- Whoever best describes a problem is the one most likely to solve it. Dan Roam
- I not only use all the brains I have, but all that I can borrow. Woodrow Wilson
- No problem can withstand the assault of sustained thinking. Voltaire
- Take calculated risks. That’s quite different from being rash. George S. Patton
- How do I know what I think until I hear what I say? E. M. Forster
- Progress isn’t made by early risers. It’s made by lazy men trying to find easier ways to do something. Robert Heinlein
- The measure of success is not whether you have a tough problem to deal with, but whether it’s the same problem you had last year. John Foster Dulles
Recognize learning is possible
- Just because some people can do something with little or no training, it doesn’t mean that others can’t do it (and sometimes do it even better) with training. Carol Dweck
- Ask ‘How will they learn best?’ not ‘Can they learn?’ Jaime Escalante (acclaimed teacher)
- What any person in the world can learn, almost all persons can learn, if provided with the appropriate prior and current conditions of learning. Benjamin Bloom
Use smart learning habits
- What gets measured gets managed. Peter Drucker
- However beautiful the strategy, you should occasionally look at the results. Winston Churchill
- No matter how expert you may be, well-designed checklists can improve outcomes. Steven Levitt
- The shortest pencil is longer than the longest memory. Unknown
- What did you learn today? What mistake did you make that taught you something? What did you try hard at today? Carol Dweck
- What can I learn from this [setback]? What will I do next time I’m in this situation? Carol Dweck
- Teaching is a wonderful way to learn. Carol Dweck
- You’re in charge of your mind. You can help it grow by using it in the right way. Carol Dweck
- When one teaches, two learn. Robert Heinlein
- To learn and not to do is really not to learn. To know and not do is really not to know. Stephen Covey
- You can tell whether a man is clever by his answers. You can tell whether a man is wise by his questions. Naguib Mahfouz
Practice a healthy lifestyle
- What’s good for our heart is good for our brain. Well-known medical saying
- The brain is the “use it or lose it” organ. Frank Longo
How can I prevent age-related cognitive decline?
March 7, 2012 by Leave a Comment
Answer: Perhaps eat more fish.
Am J Clin Nutr. 2007 Nov;86(5):1470-8.
Cognitive performance among the elderly and dietary fish intake: the Hordaland Health Study.
Nurk E, Drevon CA, Refsum H, Solvoll K, Vollset SE, Nygård O, Nygaard HA, Engedal K, Tell GS, Smith AD.
Abstract
BACKGROUND:
Increasing evidence suggests that cognitive impairment and dementia in older subjects might be influenced by a diet including seafood.
OBJECTIVE:
The objective was to examine the cross-sectional relation between intake of different amounts of various seafood (fish and fish products) and cognitive performance.
DESIGN:
The subjects (n = 2031 subjects; 55% women), aged 70-74 y, were recruited from the general population in Western Norway and underwent cognitive testing. A cognitive test battery included the Kendrick Object Learning Test, Trail Making Test (part A), modified versions of the Digit Symbol Test, Block Design, Mini-Mental State Examination, and Controlled Oral Word Association Test. Poor cognitive performance was defined as a score in the highest decile for the Trail Making Test and in the lowest decile for all other tests.
RESULTS:
Subjects whose mean daily intake of fish and fish products was >/=10 g/d (n = 1951) had significantly better mean test scores and a lower prevalence of poor cognitive performance than did those whose intake was <10 g/d (n = 80). The associations between total intake of seafood and cognition were strongly dose-dependent; the maximum effect was observed at an intake of approximately 75 g/d. Most cognitive functions were influenced by fish intake. The effect was more pronounced for nonprocessed lean fish and fatty fish.
CONCLUSIONS:
In the elderly, a diet high in fish and fish products is associated with better cognitive performance in a dose-dependent manner.
How can I prevent age-related cognitive decline?
March 7, 2012 by Leave a Comment
Answer: Perhaps eat more fruit and vegetables–and replace white bread with high-fibre bread.
Br J Nutr. 2010 Oct;104(8):1190-201. Epub 2010 Jun 16.
Cognitive performance among the elderly in relation to the intake of plant foods. The Hordaland Health Study.
Nurk E, Refsum H, Drevon CA, Tell GS, Nygaard HA, Engedal K, Smith AD.
Abstract
Fruits and vegetables are among the most nutritious and healthy of foods, and are related to the prevention of many chronic diseases.
The aim of the study was to examine the relationship between intake of different plant foods and cognitive performance in elderly individuals in a cross-sectional study.
Two thousand and thirty-one elderly subjects (aged 70-74 years; 55% women) recruited from the general population in Western Norway underwent extensive cognitive testing and completed a comprehensive FFQ. The cognitive test battery covered several domains (Kendrick Object Learning Test, Trail Making Test–part A, modified versions of the Digit Symbol Test, Block Design, Mini-Mental State Examination and Controlled Oral Word Association Test).
A validated and self-reported FFQ was used to assess habitual food intake.
Subjects with intakes of >10th percentile of fruits, vegetables, grain products and mushrooms performed significantly better in cognitive tests than those with very low or no intake. The associations were strongest between cognition and the combined intake of fruits and vegetables, with a marked dose-dependent relationship up to about 500 g/d. The dose-related increase of intakes of grain products and potatoes reached a plateau at about 100-150 g/d, levelling off or decreasing thereafter, whereas the associations were linear for mushrooms.
For individual plant foods, the positive cognitive associations of carrots, cruciferous vegetables, citrus fruits and high-fibre bread were most pronounced. The only negative cognitive association was with increased intake of white bread.
In the elderly, a diet rich in plant foods is associated with better performance in several cognitive abilities in a dose-dependent manner.
