Simple Truths Elite Club: Smarter Next Year PPT_Yellow Cover

Intelligence & Cognitive Ability The ability to take in new information and understand, store, retrieve and use that information.

Mild Cognitive Impairment (MCI) • A decrease in cognitive functioning, such as: • Memory • Language • Thinking • Judgement.

• 50% of the population start to exhibit some symptoms of MCI by age 40.

What are the Top Causes of MCI? 1.

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3.

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8.

Lack of sleep Exposure to toxins Mental health issues Overmedicating Poor diet Alcohol abuse Head trauma Physical inactivity

LACK OF SLEEP

Sleep Facts • Your brain is more active while you’re sleeping than awake.

• While we sleep, our brains review all the information we took in throughout the day and: • Sort • Assimilate • Compartmentalize • Store for future use

Sleep – Personal1 • 67% of those with less than good sleep quality report “poor” or “only fair” health.

• 45% of those studied say that poor or insufficient sleep affected their daily activities at least once in the past seven days.

Sleep – Professional2 • Sleep deprivation costs the US economy: • $411 billion a year • Over 1 million lost workdays • On an individual level, that translates to: • 11 lost days of productivity • $2,280 in lost wages each year

TOXIC CHEMICALS

Toxic Chemicals Facts • Our environment is full of toxins. We can’t eliminate them, but we can try to limit our exposure to them.

• We don’t know what level of exposure is safe regarding cognitive health; we only know the level at which hard symptoms* develop. *Observable symptoms that generally indicate that a disease or condition has formed.

Toxic Chemicals –

3 Personal

• The average household contains ~62 toxic chemicals.

• Ingredients in common household products have been linked to: • Asthma • Cancer • Reproductive disorders • Hormone disruption • Neurotoxicity

Toxic Chemicals - Professional Energy efficiency* in office buildings coupled with exposure to potentially toxic substances** have increased workplace exposure4. *Energy efficiency makes it so there are fewer opportunities for air to seep in and out. **These range from chemicals outgassed by flooring and furniture to the toner used in copiers.

STRESSED MENTAL HEALTH

Mental Health Facts Chronic Stress

Continuous adrenaline production

Chronic decrease in blood flow and oxygen to the brain

The end result? Cognitive impairment.

Mental Health- Personal • Chronic stress results in long-term changes in the brain: • Leads to smaller gray matter in the prefrontal cortex*5 • More prone to mood and anxiety disorders later on in life6 *The region of the brain linked to such things as self-control and emotions.

Mental Health- Professional7 • Due to stress: • 100 million workdays are lost • U.S. companies lose $300 billion annually • 1 million workers are absent every day • Employee turnover rate is 40%.

• Unhappy workers are 10% less productive.

OVERMEDICATING

Medication Facts • Side Effects of Most Prescribed Drugs Include: • Statins* – memory loss and confusion • Anti-hypertensives** and anticoagulants+ – mental confusion • Antidepressants – agitation, suicide and disturbances in speech and language *for lowering cholesterol; they are the most prescribed drugs in the world **for high blood pressure +for preventing heart attack and stroke

Medication – Personal8 • Roughly 1 in 10 people struggle with some level of substance use, including addiction to prescription drugs.

• In the U.S., ~54 million people over the age of 12 have used prescription drugs for nonmedical reasons.

Medication - Professional The leading cause of missed workdays in the U.S. over the past year was “pain medication use disorder� (29 days). 9

POOR NUTRITION

Nutrition Facts • ~95% of serotonin is produced in the gastrointestinal tract, which is lined with a hundred million neurons*.10 • Your digestive system helps digest food and guide your emotions.

• The most common vitamin deficiency** is pernicious anemia: • Lack of vitamin B12+. *Nerve cells **Vitamin deficiencies are prevalent throughout the world, including the US and western world. +All the B vitamins are crucial for the proper functioning of our brains and central nervous systems.

Nutrition -

11 Personal

• Nutrition is a crucial factor in the high prevalence and incidence of mental disorders. • Healthy eating is linked to lower risk of depression and even suicide.

Nutrition –

11 Professional

• Not all foods are processed by our bodies at the same rate.

• Carbohydrates lead to a burst of energy followed by a slump*.

• High fat meals reduce oxygen levels in the brain, making you groggy**.

• The more fruits and vegetables+ people consume, the happier, more engaged, and more creative they tend to be. *Carbs release their glucose quickly. **High fat meals provide more sustained energy, but require our digestive system to work harder. +Fruits and vegetables contain vital nutrients that foster the production of dopamine, a neurotransmitter that plays a key role in the experience of curiosity, motivation, and engagement.

ALCOHOL

Alcohol Facts People who consume more than 2.5 drinks per day have a significant increase in cognitive impairment.

Alcohol – Personal13 • Excessive drinking can increase your risk of serious health problems, including: • Certain cancers* • Pancreatitis • Sudden death if you already have cardiovascular disease • Heart muscle damage leading to heart failure • Stroke • High blood pressure *Including breast cancer and cancers of the mouth, throat, esophagus and liver.

Alcohol - Professional The 5th leading cause of missed workdays in the U.S. over the past year was alcohol use at 14 days compared to the 10 days missed by the general workforce. 9

HEAD TRAUMA

Head Trauma Facts • Mild repetitive head trauma: • Can cause permanent cognitive damage. • Can happen to anyone participating in any activity that has the potential for head trauma (not just athletes).

Head Trauma – Personal14 • From 2001 to 2009, the number of annual ER visits for nonfatal traumatic brain injures was ~248k.

• Both sports and recreation activities (i.e. biking, climbing and skating).

• Bicycling is the #1 recreational activity causing head trauma visits to the ER.

Head Trauma – Professional • Every year, 80-90k people experience the onset of long-term or lifelong disabilities associated with a traumatic brain injury*. 15 *Includes injuries from sports, recreational activities and vehicle accidents.

PHYSICAL INACTIVITY

Exercise Facts • We naturally lose brain cells each day, but this process is significantly increased with physical inactivity. • Only 23% of Americans are meeting the federal standards set in 2008 for time spent exercising.16

Exercise - Personal • Exercise 5 or 6 times per week and reduce your risk of MCI by 32%.17 • Eating healthy and regularly exercising could add 10 years to your life.16

Exercise - Professional • You can speed up the loss of brain cells by being inactive in the same, monotonous environment: • Going to work and sitting all day in the same place • Coming home to watch TV

Has This Happened to You? • Losing your train of thought • Forgetting dates and events • Forgetting objects such as keys • Having difficulties with directions • Processing information at a slower rate (harder to learn) • Impulsively make decisions

Improve Sleep • Set the thermostat between 60 to 66°F (15 to 19°C) while sleeping.

• Give yourself at least 30 min. to get ready for sleep (all devices off).2 • Keep your sleep area dim*.

• Try guided mediation or an audiobook**.

• Set consistent wake-up times. 2 • Check with your doctor to make sure you don’t have sleep apnea+. 1 *Melatonin is a hormone that helps you fall and stay asleep, and is produced in response to darkness. **Engages your brain and doesn’t allow for random thoughts that can keep you awake. +Many adults go undiagnosed.

Eliminate Toxic Exposures3 • Reduce or eliminate the use of the following chemicals in the home and office: • • • •

Phthalates Percholorethylene (PERC) Triclosan 2-Butoxyethanol

• • • •

Ammonia Chlorine Sodium Hydroxide Quaternary Ammonium Compounds (QUATS)

• When using chemicals, always make sure to follow directions.

Manage Mental Health • Besides working with a therapist, there are some everyday things you can do to reduce stress and anxiety: • Volunteer • Guided meditation • Reframe negative thoughts • Exercise • Take 5 minutes for yourself and focus on breathing • Try a creative outlet

Assess Medications • Work with your doctor to reduce and eventually eliminate (if possible) one medication at a time. • Keep in mind, this will require lifestyle changes and a plan to see them through.

Have a Well-Rounded Diet Overall • Stay away from fad diets – work with your doctor to determine the healthiest foods for you.

• Stay away from processed foods* if possible, and consider taking a multivitamin (again, work with your doctor on this).

• Keep a food journal so you can document how eating different foods makes you feel – both in the moment and the next day. *Processed foods are often stripped of nutrients.

Have a Well-Rounded Diet During the Day12 • Decide what you want to eat before you get hungry • Snack throughout the day* • Make healthy snacking easier** *Keeps your glucose levels constant. **Place healthy snacks where you can easily see and reach them; use an automatic subscription service to restock your supplies, etc.

Limit Alcohol13 • Moderate alcohol use for healthy adults means: • Up to 1 drink/day* for women of all ages and men ages 65+ • Up to 2 drinks/day* for men ages <65.

• Remember, everyone has a different capacity to detoxify alcohol.

• Even moderate alcohol use does come with an increased risk of certain cancers. *Beer: 12 fluid ounces (355 milliliters) Wine: 5 fluid ounces (148 milliliters) Distilled spirits (80 proof): 1.5 fluid ounces (44 milliliters)

Protect Your Head • Any activity that has the possibility of to cause head trauma requires protection.

• Use protective equipment (e.g. a bicycle helmet) that is: • appropriate for the activity, • fits correctly, • is well maintained, and • is used consistently and correctly. 14

Stay Active • Aerobic, anaerobic and strength exercises help increase cognitive ability.

• Get your heart rate up for at least 30 minutes on most days of the week*. 16 • Participate in some type of strength training at least twice a week. 16 *30min. for 5 days/week, or 150 minutes per week; 75 minutes per week if vigorously working out.

Stay Active • Try the following: • Wear a heart rate monitor • Choose several activities so you don’t get bored • Schedule a set time to exercise • Find friends to be active with you • Make sure you have good quality clothing and equipment • Track your progress

Activities to Keep Your 19, 20 Mind Sharp

Use your non-dominant hand to do daily activities, such as brushing your teeth or eating.

Letâ&#x20AC;&#x2122;s Try It!

Pick up Smarter Next Year, holding with your dominant hand and turning with your non-dominant hand.

Try doing things upside down or backwards, such as wearing your watch upside down.

Letâ&#x20AC;&#x2122;s Try It!

Try reading pg. 102 Smarter Next Year upside down.

Take turns reading and listening to a book with a friend/partner/child.

Letâ&#x20AC;&#x2122;s Try It!

Take turns reading and listening to Pg. 123 of Smarter Next Year.

Take a new route to work.

Letâ&#x20AC;&#x2122;s Try It!

Work with a partner and brainstorm ideas for different routes you can take to work (remember, new forms of transportation count!)

Try Something New (food, hobby, destination, etc.)

Letâ&#x20AC;&#x2122;s Try It!

Discuss with your partner new local restaurants/destinations/activities that you havenâ&#x20AC;&#x2122;t tried.

Master A New Skill

Letâ&#x20AC;&#x2122;s Try It!

Discuss with your partner a new skill youâ&#x20AC;&#x2122;d like to learn.

Bonus: have a check-in date with your partner to see if youâ&#x20AC;&#x2122;ve started.

Make more social connections throughout the day.

Letâ&#x20AC;&#x2122;s Try It!

Switch partners!

Play “10 Things” – think of ten alternative uses for an everyday item.

Letâ&#x20AC;&#x2122;s Try It!

Person 1: Describe 10 different alternative uses for a pen.

Person 2: Describe 10 different alternative uses for a mug.

Stay Healthy at the Office

Individual Growth • Take a walk (bonus: walk with a group).

• Utilize an unused room for meditation or yoga.

• Read a book.

• Eat healthy food.

In-Office Programs • Organize a work contest: • Stay fit program • Eating healthy challenge • Learn something new challenge • Professional development program • Have healthy food days and bring in healthy snacks.

Team Collaboration • Team building exercises • Team training • Share a motivational quote of the day

8 TAKEAWAYS TO MAKE YOU SMARTER • Improve sleep • Eliminate or reduce toxins • Manage mental health • Assess medications • Have a well-rounded diet • Limit alcohol • Protect your head • Stay active

Q&A

References 1.

https://www.sleepfoundation.org/media-center/press-release/lack-sleep-affecting-americans-findsthe-national-sleep-foundation

2.

https://www.rand.org/pubs/research_reports/RR1791.html

3.

https://experiencelife.com/article/8-hidden-toxins-whats-lurking-in-your-cleaning-products/

4.

https://safetymanagementgroup.com/ten-often-ignored-office-hazards/

5.

https://www.verywellmind.com/surprising-ways-that-stress-affects-your-brain-2795040

6.

https://www.verywellmind.com/surprising-ways-that-stress-affects-your-brain-2795040

7.

https://www.business.com/articles/stress-and-productivity-what-the-numbers-say/

8.

https://talbottcampus.com/prescription-drug-abuse-statistics/

9.

http://www.areadevelopment.com/workplace-trends/workforce-q4-2017/impact-of-substanceabuse-on-finding-a-quality-workforce.shtml

10.

https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

References 11.

https://abcnews.go.com/GMA/Wellness/diet-affect-mental-health-link-foodbrain/story?id=53387207

12.

https://hbr.org/2014/10/what-you-eat-affects-your-productivity

13.

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/alcohol/art20044551

14.

https://www.cdc.gov/mmwr/preview/mmwrhtml/mm6039a1.htm

15.

https://www.aans.org/Patients/Neurosurgical-Conditions-and-Treatments/Traumatic-Brain-Injury

16.

https://www.usatoday.com/story/news/nation-now/2018/06/28/cdc-report-only-23-americans-getenough-exercise/741433002/

17.

https://reverehealth.com/live-better/effects-exercise-brain/

18.

https://bebrainfit.com/brain-exercises/

19.

https://www.rd.com/health/wellness/brain-exercise/