Brain Rules for Aging Well. John Medina
about the author
JOHN MEDINA is a developmental molecular biologist and research consultant. He is an affiliate professor of bioengineering at the University of Washington School of Medicine. He was the founding director of two brain research institutes: the Brain Center for Applied Learning Research, at Seattle Pacific University, and the Talaris Research Institute, a nonprofit organization originally focused on how infants encode and process information. Medina lives in Seattle, Washington, with his wife and two boys.
VIDEO BONUSES
www.brainrules.net
Watch key principles on aging come to life
In his signature animated style, John Medina guides you through the effects of aging, plus what you can do for both your brain and your body.
Take a lively tour of the 12 original Brain Rules
This 45-minute film features John Medina on the 12 original Brain Rules for home, work, and school—from “Exercise boosts brain power” to “Sleep well, think well.”
See Brain Rules parenting concepts in action
John Medina hosts fun videos on speaking in parentese, the cookie experiment, dealing with temper tantrums, and more. Plus, take our parenting quiz.
BRAIN RULES FOR AGING WELL. Copyright © 2017 by John J. Medina.
All rights reserved.
No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles or reviews.
Requests for permission should be addressed to:
Pear Press
P.O. Box 70525
Seattle, WA 98127-0525
USA
This book may be purchased for educational, business, or sales promotional use. For information, please visit www.pearpress.com.
FIRST EDITION
Edited by Tracy Cutchlow
Cover designed by Nick Johnson
Library of Congress Cataloging-in-Publication Data is available upon request.
ISBN-13: 978-0-9989192-2-5
10 9 8 7 6 5 4 3 2 1
To Sir David Attenborough, role model and mentor-at-a-distance, for the continual reminder that science doesn’t make truces with truth.
contents
Introduction
what causes us to age ~ how the brain is wired ~ why old age can be some of the happiest years of your life
Social Brain
1. Your friendships
vitamins for the brain ~ more parties, less flu ~ where social isolation leads ~ video chats ~ the human touch
2. Your happiness
happier or grumpier? ~ roller-coaster grandpa ~ gullibility and the Highway to Hell ~ dopamine and depression ~ the power of gratitude
Thinking Brain
3. Your stress
the thermostat of the stress system ~ how you feel about aging changes the way your brain ages ~ gender differences ~ stress and mindfulness
4. Your memory
many types of memory ~ what declines, what stays robust, what improves how the brain battles back ~ Mikey likes it, and you will too
5. Your mind
how processing speed changes ~ problem-solving abilities vs. intelligence drawn from experience ~ stunning results from playing video games
6. Your mind: Alzheimer’s
what your doctor can’t tell you ~ mild cognitive impairment vs. Alzheimer’s 10 warning signs ~ the amyloid hypothesis and the Nun Study ~ predicting Alzheimer’s in your 20s?
Body and Brain
7. Your food and exercise
a little exercise goes a long way ~ less food, longer life? ~ two diets that improve working memory and lower the risk of Alzheimer’s
8. Your sleep
why do we sleep? two breakthroughs ~ the battle of the sleep cycle ~ how sleep fragments as you age ~ a good night’s sleep starts four hours before
Future Brain
9. Your longevity
what Super Agers can teach us about long life ~ a gene found to extend life ~ how cells know to die, thus avoiding cancer ~ a pill for aging?
10. Your retirement
retiring from a job raises your risk of disability, disease, depression, and dementia ~ nostalgia is good for you ~ the Blue Zone ~ an hour-by-hour plan for retirement
Acknowledgments
Index
10 brain rules for aging well
1.
Be a friend to others, and let others be a friend to you
2.
Cultivate an attitude of gratitude
3.
Mindfulness not only soothes but improves
4.
Remember, it’s never too late to learn—or to teach
5.
Train your brain with video games
6.
Look for 10 signs before asking, “Do I have Alzheimer’s?”
7.
MIND your meals and get moving
8.
For clear thinking, get enough (not too much) sleep