at work
Making the science of cognitive fitness work for you
Putting It All
Together
Enrich Your Life,
Enrich Your Brain
About This Report
Your Brain at Work: Making the Science of Cognitive Fitness Work for You
has been developed as part of a nationwide workplace program co-sponsored by the
Mature Workforce Initiative of The Conference Board and The Dana Alliance for
Brain Initiatives with support from The Atlantic Philanthropies.
The Mature Workforce Initiative is committed to helping employers engage and develop
mature employees within the rapidly changing multigenerational workplace. Our evolving
work is validated by frequent interaction with our 2,000 member companies as we respond
to their emerging business issues. Funding for the Initiative is generously provided by
The Atlantic Philanthropies.
The Conference Board is one of the world's pre-eminent business membership and
research organizations. Best known for the Consumer Confidence Index and the Leading
Economic Indicators, The Conference Board has, for more than 90 years, equipped the
world's leading corporations with practical knowledge through issues-oriented research
and senior executive peer-to-peer meetings.
The Dana Alliance for Brain Initiatives is a nonprofit organization of more than
265 neuroscientists who are committed to advancing public awareness of the progress
and promise of brain research and to disseminating information about the brain in an
accessible fashion. The Dana Alliance, supported entirely by the Dana Foundation, does
not fund research or give grants.
The Atlantic Philanthropies are dedicated to bringing about lasting changes in the
lives of disadvantaged and vulnerable people through grant-making. Atlantic focuses on
critical social problems related to aging, disadvantaged children and youth, population
health, and reconciliation and human rights.
introduction
What you do every day matters to If you already have a wellness or fit-
your brain. The choices you make, ness program at work, this material
your level of physical and mental can add a brain health component
activity, your social life, diet, and to it, or become the basis for a new
sleep habits—all these things can wellness program. On your own, you
affect cognitive fitness: a state in can use this booklet as a personal
which we are performing well men- cognitive fitness tool kit.
tally, emotionally, and functionally.
Your Brain at Work includes basic
Your Brain at Work connects the brain facts, a readiness quiz to deter-
latest research to practical sugges- mine what sort of brain lifestyle
tions for incorporating healthy brain you’re living, chapters on brain
habits at work and at home. Good health, and an action plan to help
choices can help you maintain cog- you use this information wisely and
nitive vitality in every area and at well. Brain health is a lifelong com-
every stage of your life. mitment, and it’s never too early to
begin. Or too late. Practicing cogni-
Because you are working, you’ve tive fitness will help you stay on top
already taken the first step. A brain of your game, on the job and off.
at work is a brain that works. The
mental and social stimulation of the In this booklet, we are going to
workplace help keep your brain fit. show you how.
4 8 12 16
20 24 26 30
Table of Contents
3 Readiness Quiz 24 Feed Your Brain
Food for thought: diet matters
4 Meet Your Brain
If you don’t know your cerebrum 26 Stress Management
from your cerebellum, have no Relax! It’s only your brain we’re
fear talking about
Readiness Quiz
Answer these questions, and read on to find out why your answers are
important, and where they put you on the continuum of brain health. At the
end of the book, you’ll get an action plan that will help you incorporate diet,
exercise, and cognitive stimulation into a healthier brain lifestyle.
1. How much did you move today? Include every time you were ambulatory,
from jogging on a treadmill to walking around your office. ____________
______________________________________________________________
______________________________________________________________
2. How many social interactions did you have today? Include contacts with
your co-workers. _______________________________________________
______________________________________________________________
______________________________________________________________
3. Did you practice any new skills on the computer at work today? Work a
crossword puzzle? Do an ordinary task in a new way? ________________
______________________________________________________________
______________________________________________________________
4. If you are like most people, you probably do three things at once. But do
you know what recent studies have revealed about multitasking? ______
______________________________________________________________
______________________________________________________________
5. Did you eat any blueberries today? Fish aside, do you know what foods
are brain-healthy? ______________________________________________
______________________________________________________________
______________________________________________________________
6. How much sleep did you get last night? Was it uninterrupted sleep? Do
you often feel drowsy during the day? _____________________________
______________________________________________________________
______________________________________________________________
frontal lobes
parietal lobes
occipal lobes
temporal lobes
cerebellum
Drive a Cab,
Expand Your Brain
A classic example from the the brain’s motor cortex that
annals of brain science maps activity in the hand
showing how experience can among musicians who play
shape the brain is a 2000 string instruments or the piano;
study performed on London it is even possible to determine
cab drivers,1 who have highly what instrument an individual
refined abilities for navigating a plays by looking at the pattern
large, complex city. Using mag- of structural change in the
netic resonance imaging (MRI), motor cortex.2 Other studies
researchers at University suggest that practicing a skill
College, London, found that cab in the mind’s eye only — visual-
drivers’ hippocampuses — part izing a specific series of finger
of the brain involved in spatial movements, for example, rather
memory and navigation — were than actually performing them
significantly larger compared — has a corresponding effect
with those of other people. The on brain structure in the rele-
longer the taxi driver had been vant region.
on the job, the larger his hip-
pocampus was. Such studies have become
classic examples of how one’s
A number of studies have docu- life experiences literally shape
mented changes in the part of and reshape the brain.
E veryone knows what a fit body looks like, but fit brains,
which don’t boast rippled muscles or six-packs, are
tougher to distinguish. Brain fitness is a state of mind in
which we are performing well cognitively and emotionally.
When we’re cognitively fit, we’re maintaining our mental
edge, staying sharp, aging successfully. Brain fitness is not
only the absence of disease, either Alzheimer’s or other types
of dementia; it is also the preservation of emotional and cog-
nitive well-being throughout our working years and beyond.
The Fundamentals of
Cognitive Fitness
The basics of cognitive fitness lie in The bottom line is that a brain-
fundamental healthy-brain practices, healthy lifestyle is a combination of
such as physical activity, social many factors, each of which has its
interaction, mental stimulation, a own benefits to the brain. When
brain-friendly diet, healthy sleep combined, the benefits are likely to
patterns, and stress management. be additive: The more brain-healthy
practices you follow, the greater the
Benefits from such practices range benefits.
from cellular and biochemical
changes at the level of neurons and Of course, no one can guarantee
synapses to “whole-brain” changes, that adopting a brain-healthy
such as denser neural networks or lifestyle will absolutely ensure good
more efficient neural processing. cognitive health until your dying day,
These kinds of physiological alter- but the potential benefits of shaping
ations may be manifested as up your brain are increasingly well-
improved cognitive functioning — documented. In the following pages,
better memory, faster learning, we’ll show you how to put these
greater attention and focus — and scientific findings to work for you.
as emotional well-being.
physical
activity
Cognitive fitness is
a state of mind in
which we are social
performing well interaction
mentally, emotionally,
and functionally.
Attaining it entails
following healthy- mental
brain practices, such stimulation
as exercising the
mind and body,
staying socially
connected, eating diet
and sleeping well,
and managing stress.
adequate
sleep
stress
management
The patterns matched closely, convincing scientists that they were seeing the first surro-
gate representation of increased neurogenesis in the human hippocampus. What’s more,
the blood flow changes in the brain correlated with both cardiopulmonary and cognitive
fitness. Conclusion: increased blood flow to the hippocampus may trigger or support new
neuron growth, which in turn may improve learning.
brain fitness
Think about it: When you’re actively When you have a strong social
engaging with other people, you’re network, you are likely to have
using your brain (How can I get him people you’re looking out for, and
on my team?). When you’re meeting people who are looking out for you
new people, you’re using your brain — someone to lean on in times of
(What was her name?). People are need. This gives us a sense of
good for brain health because they purpose and belonging, and may
are unpredictable. They keep us on better equip us to cope with the
our toes. And we can learn some- curve balls life sometimes throws.
thing from every person we meet.
Staying socially active, in the
How Social Interaction office or in the neighborhood, is
May Help also closely linked with feelings of
Scientists don’t completely “self-efficacy,” the sense that what
understand how social interactions we do in life makes a difference,
contribute to cognitive fitness. that our life has meaning. This is
One theory is that social networks another important component of
help us manage stress better. cognitive fitness.
Take a course or workshop that puts you in touch with other like-
minded people.
Engage people — even if it’s the deli worker who serves you
coffee each day.
Find out who else in your neighborhood works from home and
plan regular get-togethers for coffee or lunch and celebrations,
such as holidays or birthdays.
“The improvements seen after the training roughly counteract the degree of decline in cog-
nitive performance that we would expect to see over a seven-to-fourteen year period among
older people without dementia,” the study’s lead investigator said.
ACTIVE included 2,802 adults 65 and older who were randomly assigned to participate in
one of three cognitive training programs that taught them strategies for improving memory,
reasoning, or speed of processing. A fourth group of “controls” received no training.
Putting Your
Brain to Work
Despite the infant state of research in this area, “brain training” gim-
micks and gadgets abound. But be careful: Very few of these products
or services have been subjected to rigorous scientific studies.
Brain scientists who have spent years (or decades) studying cognitive
improvement strategies tend to be conservative. The database is grow-
ing, but there’s much more to be learned, including which types of activ-
ities are most beneficial and why. Based on what is known, it’s possible
to formulate a few general principles. One is to engage in activities that
stimulate and challenge you. Hopefully, those activities include your job.
At home, your options are more varied. If Sudoku challenges you, do
Sudoku. If reading a fascinating novel does, read a novel.
Find ways to put your brain to work every day, such as balancing
your checkbook without a calculator or using a map to figure out
directions, rather than getting them online.
The brain loves novelty, so seek out something new: a new hobby
or craft, a new language, or a subject you’ve never been exposed
to before. Adult education courses are good places to start. Many
employers now offer online training on many topics. Take a self-
directed class and learn a new skill.
Fatty fish Certain fish contain omega-3 fatty acids, which have been shown to
have beneficial brain effects. Best sources are salmon, tuna, and mackerel. Some
manufactured foods are now fortified with omega-3 fats.
Whole grains A diet rich in whole grains, such as brown rice and whole wheat
bread or pasta, supports overall cardiovascular health, which is closely linked to
brain health.
Red wine Many studies have shown that alcohol, used in moderation (up to1–2
glasses a day), may be beneficial to the brain.
Relax!
It’s only your brain we’re talking about
It may surprise you to learn that ways: without any distractions and
multitasking is not the most effi- with the distraction of a series of
cient use of brain power. A series of beeps that they were asked to
studies in recent years has used count silently. Learning the task
brain imaging to understand how with the distraction created a less
the brain handles discrete tasks robust memory of the task, reducing
that are performed simultaneously. participants’ subsequent knowledge
The results suggest that multitask- when questioned about the task
ing has a cost in terms of efficiency, at a later time.
learning, and neural activity devoted
to each task. Earlier published studies show that
switching from one task to another
One of the most recent studies, costs the brain time — the more
from Vanderbilt University,9 complex the tasks, the more time it
suggests that the brain’s executive takes the brain to switch — and that
control center in the frontal lobes when the brain engages in two
is incapable of processing two deci- tasks simultaneously, it devotes less
sion-making operations at once, neural activity to each task, essen-
effectively creating a bottleneck in tially dividing its processing power
information processing that delays rather than doubling it.
the execution of the second task
until the first one is complete. The bottom line from these studies
is that multitasking is inefficient at
Separately, researchers at the best, at least from a brain-processing
University of California – Los point of view. Focusing on one task
Angeles reported a 2006 study10 at a time is likely to produce better —
finding that multitasking adversely and faster — results.
affects the brain’s learning systems.
Study participants, who were all in
their 20s, learned a task in two
How Sleep May Help tests — and the deficits may not
What the brain does during sleep is be reversible even after the partici-
one of the enduring questions in pants are allowed to sleep.
neuroscience research, and we
don’t have all the answers yet. But a If, after a week or two, you still can’t
growing body of evidence suggests sleep, see your doctor. You could
that a full night of restful sleep is have a sleep disorder, such as
critical for memory consolidation obstructive sleep apnea or restless
and retaining information. In stud- legs syndrome. Identifying and
ies, people who are deprived of treating the cause of your sleep dis-
sleep generally score significantly turbance can help get you back on
worse on memory and cognitive the road to a good night’s sleep.
Exercise regularly.
Eat a light dinner about two hours before sleeping. If you’re prone to
heartburn, avoid spicy or fatty foods, which can make your heartburn
flare and prevent a restful sleep. Also, limit how much you drink before
bed. Too much liquid can cause you to wake up repeatedly during the
night for trips to the bathroom.
These are addictive stimulants that can keep you awake. Smokers
often experience withdrawal symptoms at night, and smoking in bed is
dangerous. Avoid caffeine for eight hours before your desired bedtime.
Your body doesn’t store caffeine, but it does take many hours for it to
eliminate the stimulant and its effects.
Regular physical activity, especially aerobic exercise, can help you fall
asleep faster and make your sleep more restful. Don’t exercise within
two hours of your bedtime, however. Exercising close to bedtime may
keep you awake longer.
Create a room that’s ideal for sleeping. Adjust the lighting, tempera-
ture, humidity, and noise level to your preferences. Use blackout cur-
tains, eye covers, earplugs, extra blankets, a fan, a humidifier, or other
devices to create an environment that suits your needs.
Continued on page 34
Your Brain at Work 33
brain fitness
Daytime naps may steal hours from nighttime slumber. Limit daytime
sleep to less than one hour and don’t nap later than 3 p.m. If you work
nights, keep your window coverings closed so that sunlight, which adjusts
the body’s internal clock, doesn’t interrupt your sleep. If you have a day
job and sleep at night but still have trouble waking up, leave the window
coverings open and let the sunlight wake you up.
Features of a good bed are subjective and differ for each person. But
make sure you have a bed that’s comfortable. If you share your bed, make
sure there’s enough room for two. Children and pets are often disruptive,
so you may need to set limits on how often they sleep in bed with you.
Do the same things each night to tell your body it’s time to wind down.
This may include taking a warm bath or shower, reading a book, or listen-
ing to soothing music. Relaxing activities done with lowered lights can
help ease the transition between wakefulness and sleepiness.
If you don’t fall asleep within 30 minutes, get up and do something else.
Go back to bed when you’re tired. Don’t agonize over falling asleep.
The stress will only prevent sleep.
Check with your doctor before taking any sleep medications. He or she
can make sure the pills won’t interact with your other medications or with
an existing medical condition. Your doctor can also help you determine
the best dosage. If you do take a sleep medication, reduce the dosage
gradually when you want to quit, and never mix alcohol and sleeping
pills. If you feel sleepy or dizzy during the day, talk to your doctor about
changing the dosage or discontinuing the pills.
So what can we learn from decades of animal research chronicling the brain benefits of
“enriched environments” that we can put to use in our lives? If we could create the perfect
enriched environment in which to work, what would it include?
Think about how you can adapt your own work-style (and life in general) to incorporate prin-
ciples of good cognitive health in each of these areas:
• Working more physical activity into your day, including aerobic exercise, stretching, and
moving your body whenever possible.
• Stimulating and challenging the mind by learning something new and seeking out novel
experiences or different ways of doing routine things.
• Maintaining plenty of interaction with other people, including meaningful social engage-
ment and connections with friends and loved ones.
• Managing stress and finding positive ways of coping with high-stress periods.
• Being mindful of your diet and sleep habits, working in brain-healthy foods on a daily basis,
and giving your brain the sleep it needs to stay alert and attentive.
brain fitness
It’s never too late or too early to begin. And the sooner you start,
the more you stand to gain.
We hope this booklet has helped you identify goals for making your brain
fit for life – by spending more time on such brain-boosting activities as
exercise and socializing, or even learning something new. Now let’s focus
on steps to help you reach those goals. You will find a convenient action
plan format at the end of this discussion. Fill it out by using the following
steps.
Whatever your cognitive fitness focus turns out to be – more exercise, more
stimulation, more social contact – you can pursue your goals at work as well as
at home. Use these ideas to fill your work week with brain-boosting activities.
Monday Conduct a “walking meeting” Thursday Card games are a great way
at the office, rather than a sit-down to exercise your brain. Challenge a
session with a colleague. colleague at lunch.
Tuesday Shake things up! Volunteer to Friday Sharpen your communications
collaborate on a project you don’t skills by answering your emails with a
know much about, or learn a new soft- phone call instead of pushing the
ware program. “Reply” button.
Wednesday Bring a bag of blueberries
to enjoy during a coffee break.
Glossary
Alzheimer’s disease (page 9): a degenerative central nervous system, neurons are responsible
brain disease of unknown cause and the most for the transmission of nerve impulses. Unlike any
common form of dementia. Alzheimer’s disease other cell in the body, neurons consist of a central
usually starts in late middle age or in old age as cell body as well as several threadlike “arms”
memory loss involving recent events, then pro- called axons and dendrites, which transmit nerve
gresses over the course of five to ten years to a impulses. Scientists estimate there are more than
profound intellectual decline characterized by 100 billion neurons in the brain.
dementia and personal helplessness.
Neuroscience (1): the study of the brain and nerv-
Antioxidant (25): A substance, such as vitamin E, ous systems, including their structure, function,
vitamin C, or beta carotene, thought to protect and disorders. Neuroscience as a discipline has
body cells from the damaging effects of oxidation. emerged only in the last few decades.
Cardiovascular (25): of, pertaining to, or affecting Obstructive sleep apnea (31): recurring interrup-
the heart and blood vessels. tion of breathing during sleep because of obstruc-
tion of the upper airway by weak or malformed
Cognitive function (1): a general term pertaining
pharyngeal tissues. It occurs especially in obese
to functions of the brain, including thinking, per-
middle-aged and elderly men, and results in hypo-
ceiving, recognizing, conceiving, judging, sensing,
xemia and in chronic lethargy during the day.
reasoning, and imagining.
Plasticity (6): in neuroscience, refers to the brain’s
Dementia (9): general mental deterioration from a
capacity to change and adapt in response to devel-
previously normal state of cognitive function or
opmental forces, learning processes, or aging, or in
psychological factors (not to be confused with
response to an injury in a distinct area of the
mental retardation or developmental disability).
brain.
Alzheimer’s disease is one form of dementia.
Restless legs syndrome (31): feeling of uneasi-
Dendrites: short nerve fibers that project from a
ness and restlessness in the legs after going to
nerve cell, generally receiving messages from the
bed (sometimes causing insomnia); may be
axons of other neurons and relaying them to the
relieved temporarily by walking or moving the legs.
cell’s nucleus.
Self-efficacy (17): an individual's estimate or per-
Glia [glial cells] (13): the supporting cells of the
sonal judgment of his or her own ability to succeed
central nervous system, which protect and nourish
in reaching a specific goal.
neurons and are increasingly believed to be direct-
ly involved in the modulation of nerve signaling. Synapse (6): the junction where an axon
approaches another neuron or its extension (a
Hippocampus (7): structure located deep in the
dendrite; see definition above); the point at which
brain and involved in memory and learning.
nerve-to-nerve communications occurs. Nerve
Magnetic resonance imaging (MRI) (7): A brain- impulses traveling down the axon reach the
imaging technique that measures metabolic activi- synapse and release neurotransmitters into the
ty in neurons and constructs an anatomical image synaptic cleft, the tiny gap between neurons.
based on the data. Functional MRI is an adaptation
Transcendental meditation (26): a technique,
of the technique that can identify which areas of
based on ancient Hindu writings, by which one
the brain are active during specific tasks, thereby
seeks to achieve a relaxed state through regular
providing data on brain function in addition to
periods of meditation during which a mantra is
anatomy.
repeated.
Neurons (10): nerve cells. The basic units of the
Brain Information and Brain Web National Heart Lung and Blood Institute
http://www.dana.org/brainweb/ www.nhlbi.nih.gov
Visit this section to access links to validated sites A quiz on the role of exercise in heart and overall
related to more than 25 brain disorders. health.
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Eur J Neurosci 2006; 24(6):1832–1834.
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exercise-induced neurogenesis in the adult dentate gyrus. Proceedings of the National Academy of
Sciences of the USA 2007; 104(13):5638-43. Epub ahead of print March 20, 2007.
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Annals Neurol. 2005; 57(5):713-20.
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synchrony during mental practice. Proceedings of the National Academy of Sciences of the USA
2004; 101(46):16369-73. Epub ahead of print Nov. 8, 2004.
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Fischl. Meditation experience is associated with increased cortical thickness. Neuroreport
2005;15(17):1893-7.
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resolved MRI. Neuron. 2006; 52(6):1109-20.
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cal up-down states. Nature Neuroscience 2006;9(11):1359-61.
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