How to Keep Your Brain Younger For Longer, Improve Memory, Focus and More

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Would you like to learn techniques you can use to improve memory, focus, gut and brain health, prevent dementia and alzheimers?

Dr. Marc Milstein specializes in taking the leading science research on brain health and presents it in a way that entertains, educates, and empowers his audience to live better. His presentations provide science-based solutions to keep the brain healthy, boost productivity, and maximize longevity.

Dr. Marc Milstein’s background

Was researching breast cancer at UCLA and found a link to brain health
Decided to get into brain health and research

What Happens To Our Brain As We Age?

Our brain shrinks by 5% every decade starting at age of 40
Can have an impact on lifestyle
We can slow down and reverse the process
It’s important to remove the build up of waste products in the brain

What Are Some Changes In How Researchers Are Advising On Brain Health?

Simple lifestyle factors such as exercise
Manage stress
Eat right
Optimize sleep
Take care of overall health and environment

What Can We Do To Improve Memory?

Slowing down multi-tasking is important
Over age of 60, 12-18% of people show mild cognitive decline
In many cases, this can progress to dementia
Simplest ways are to optimize sleep to clean up the waste in the brain
Walk more…30 minutes a day significantly lower risk of memory loss
Walk at a faster pace – this helps keep the brain younger

How Does Stress Impact The Brain?

A little stress is good for the brain
Too much stress shrinks the hippocampus – which is important for memory
Manage long term stress – very important
Mindfulness and meditation is great for managing stress
Doing activities that you love to do

Do Brain Games Actually Work?

Sudoku or cross word puzzles can be good, but you must do more
Brain games involve more marketing….so be careful with these.
Reading a new book, learning an instrument, joining a new group, doing new activities all help the brain

How Do Devices Impact Humans?

Devices are good for connection
Also have downsides as they are addictive, and impacts sleep, prevents face to face contact, being in the moment
Put away devices and take a break from technology

How Can People Boost Productivity?

Put devices away to get into high levels of focus
Set timers for a few minutes to do uninterrupted work
People had breakthrough ideas when they focused for longer periods of time without distractions
Be aware of doing the most important things in the day
Your focus drains as the day goes on

What’s Going On With Anxiety & Depression?

Depression rates have skyrocketed in the US from 8 to 33% in just the last 3 years
People with anxiety and depression develop dementia 5 years earlier than people without anxiety and depression
Many environmental factors are causing depression
Can also be caused by inflammation, immune response and more.
Important to start with your general physician first – get the regular tests, then speak with a psychiatrist, also look at the basics with stress, sleep, exercise and nutrition

What’s The Latest On Dementia and Alzheimers?

Lifestyle factors can reduce risk of dementia by 30-60%
We need to get many items under control, first of all lifestyle
Dementia and alzheimers can start to manifest decades earlier

What’s the Connection Between Gut and Brain?

Both gut and brain can influence each other
It’s important to take care of each
Prebiotics such as fiber are great
Probiotics such as yoghurt, kefir, sauerkraut and kimchi are great as well
Eat non-processed food

How To Slow Down Or Reverse Brain Aging?

Don’t need to start with a brain scan
Try to put the phone away and see if you can remember things
See how your balance is doing…you can do sports, dancing, yoga, pilates and more
Are you walking enough…and how fast is your walking speed