Exercising Executive Function

Think you’re good at multitasking? Many people believe they get more done by doing several things at once, but usually they’re wrong. Every time you switch to a different activity, you must give up a moment to shift your attention to the new task at hand. Overall, doing more than one thing slows you down.

While it’s a good idea to avoid multitasking in your day-to-day activities, some multitasking is simply unavoidable. So, we’ve designed Brain Shift to help you become better at efficiently switching between different activities. You should still avoid multitasking when possible, but we hope this exercise will make you better at it for those times when you must.

You can find Brain Shift here: http://games.lumosity.com/brain_shift.html

Let us know what you think!

Smoking and the Brain

By Gregory Kellett, a cognitive neuroscience researcher at SFSU and UCSF, and science writer for Lumos Labs.

A recent research review to be published in the journal Progress in Neuropsychopharmacology & Biological Psychiatry shows a link between cigarette smoking and adverse changes in the function and physiology of the brain. Summarizing the findings of dozens of experiments, the review indicates that:

• Strokes are more prevalent in smokers than non-smokers.
• Gray matter (made up of brain cells) shrinks in long-term smokers.
• Smoking is associated with less integrity in the white matter connecting brain hemispheres.
• Puffing tobacco can be bad for neurotransmitters.

There are a few factors clouding the picture however. These include the fact that alcohol consumption often accompanies cigarette smoking and has also been shown to have detrimental effects on the brain.

In addition there is the question of which comes first: brain abnormalities or smoking habits. It is possible that preexisting brain abnormalities increase the likelihood of smoking and addiction.  The author suggested more research in order to answer these questions, as well as to determine if these symptoms are reversible after quitting.

References:

Domino, E. (2008). Tobacco Smoking and MRI/MRS Brain Abnormalities Compared to Nonsmokers. Progress in Neuro-Psychopharmacology and Biological Psychiatry, In press.

Brain Game: By the Rules

This new exercise will work your mental flexibility, logical problem solving, and working memory abilities. We’re still putting the final touches on it, so send us your feedback so we can keep making it better.

You can find By the Rules here: http://games.lumosity.com/by_the_rules.html

The Biology of Learning

By Gregory Kellett, a cognitive neuroscience researcher at SFSU and UCSF, and science writer for Lumos Labs.

The field of neuroscience is just beginning to understand some of the physiological foundations of how we learn. The following is a basic breakdown of what we think we might know.

Learning is the process by which new knowledge or skills sticks to our brains.  Its functional “sticky” unit is the neuron. Neurons are cells specially adapted to communicate with each other. Everything we experience is reflected in the brain by neurons which communicate to form what are called neural networks.  These networks can be pictured as overlapping 3-D road maps which span brain regions responsible for processing everything from the bitter-sweet taste of dark chocolate to why your neighbor is such a grump. As we learn, these neural “road maps” interact and shift while also fading or strengthening in relation to our experiences.

Whether it be recognizing a co-worker or changing a flat tire, learning entails the formation and strengthening of connections or synapses between neurons. Brief experiences typically leave connections tracing an ephemeral neural network. This might be envisioned as crisscrossing deer paths. Which, if left unused, fade quickly.

After repeated exposure to a learning experience, like the second time we change that flat tire, the associated neuronal connections are reinforced, resembling more a network of single lane country roads than deer paths.  And when it comes to daily practice and expertise in a skill, one can imagine that the guy at the local tire shop would have the neuronal equivalent of intersecting super-highways.

This strengthening of neural network connections is thought to be the physiological basis of learning.

Changing, strengthening and creating new neural networks tends to get more difficult with age. There is some research, however, indicating that it is possible to maintain our ability to learn, and possibly even ward off or lessen the impact of certain types of dementia. It appears that a significant amount of age related cognitive decline can be attributed to a tendency to stay within pre-established comfort zones; shying away from new and challenging experiences, which typically push the brain to grow (or at least not shrink as fast).

Here are some simple tips that could help maintain our brain’s ability to adapt.

• Stay Social- Reaching out and staying connected with friends and family engages the mind.

• Break a Sweat- It’s not only good for your body but your head as well.  Regular aerobic exercise is even capable of stimulating the formation of new neurons.

• Relax- Certain stress hormones are damaging to the brain in excess.

• Seek Challenges- Take that swing dance class, it’ll keep you on your toes in more ways than one. Do a variety of the Lumosity brain games – don’t just focus on your favorites.

• Eat Fruits and Veggies- You’ve heard it a million times before; this time it’s because they contain anti-oxidants and other substances protective of your head’s contents.

• Review Your Day- Take some evening time to review what you did, who you met, and what you read about. Start with the present and work your way back to breakfast or vice a versa.

Brain Food Alert: Beware Tilapia!

We’ve previously recommended fish as a food that’s particularly good for your brain – in large part because it’s high in omega-3 fatty acids. While this holds true for many fish, one of the most popular, Tilapia, actually contains very little of the beneficial fatty acids according to new research from Wake Forest School of Medicine.

Instead, Tilapia is loaded with omega-6, which can cause inflammation that is bad for the heart. In fact, one of the authors of the study said, “the inflammatory potential of hamburger and pork bacon is lower than the average serving of farmed tilapia.”

So make sure your fish provides the right kind of fish fats! Some good options are Salmon, Mackerel, Trout, Whitefish, and Bluefin Tuna.

Good Cholesterol and Good Memory

By Gregory Kellett, a cognitive neuroscience researcher at SFSU and UCSF, and writer for Lumos Labs.

A recent British study published by the American Heart Association suggests that the balance of cholesterol in our blood may affect not only heart health but also memory performance. It is widely accepted that diets promoting “Good” cholesterol, otherwise known as high-density lipoprotiens (HDL), can reduce cardiovascular disease, but it now appears that high HDL may also be good for memory.

Researchers tested 3,600 British civil servants for both HDL levels and memory performance over time, first at an average age of 55 and then again at 61.

The results?

• Participants with higher HDL levels did consistently better at recalling items from a list of 20 words after 2 minutes.
• For those whose HDL levels declined between tests there were also declines in memory performance.

Reference:

Singh-Manoux, A., Gimeno, D., Kivimaki, M., Brunner, E., & Marmot, M. G. (2008). Low HDL Cholesterol Is a Risk Factor for Deficit and Decline in Memory in Midlife. The Whitehall II Study. Arterioscler Thromb Vasc Biol, 28, 1398.

Protect your brain with daily caffeine

It seems there’s no end to new reasons to drink coffee. From PhysOrg:

“A daily dose of caffeine blocks the disruptive effects of high cholesterol that scientists have linked to Alzheimer’s disease. A study in the open access publication, Journal of Neuroinflammation revealed that caffeine equivalent to just one cup of coffee a day could protect the blood-brain barrier (BBB) from damage that occurred with a high-fat diet.”

We’re all equipped with a blood-brain barrier, which acts as a filter to isolate the brain from chemicals found in your body that shouldn’t be in your brain. One reason high cholesterol is bad for your brain is that it damages the blood-brain barrier to the point that it’s not as good at keeping harmful chemicals out.

Though this study found that daily caffeine helps protect the blood-brain barrier in rabbits, it’s still (sadly) too early for coffee drinkers to cast away fears of fat intake. Even if the results translate to humans, a high-fat diet is bad for your body and brain in a number of other ways. Still, this is one more reason to appreciate your morning java.

Brain Training for Kids

Children can learn and re-shape their brains faster than anyone else. Not surprisingly, we’ve found that teenagers who train with the Lumosity brain games improve dramatically. There is also increasing support for the idea that training can help address the cognitive symptoms of ADHD.

Dr. Robert Myers describes some activities that can help a child deal with ADHD in his article,5 Simple Concentration Building Techniques for Kids with ADHD:

“As a child psychologist and the father of a son with ADHD, I developed a host of exercises that help ADHD kids improve their concentration. The key is presenting them as games that are actually fun for parents and children to do together.

…For older children and adolescents, check out the cognitive exercises provided by Lumosity.”

One of his recommendations is to practice relaxation and positive imagery. For example,

“ADHD kids can “imagine” that they’re paying attention in class or able to handle teasing, and this can in turn change their behavior at school.”

I believe that regular physical exercise can also help children (or adults) control ADHD. Instead of rushing into stimulant prescriptions, perhaps it’s worth trying some of these fun and harmless behavioral interventions.