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Workbook and Summary: Keep Sharp: Build a Better Brain at Any Age by Dr. Sanjay Gupta
Cosmic Publications is proud to offer all of our readers our unofficial workbook and summary of Dr. Sanjay Gupta's book "Keep Build a Better Brain at Any Age". Discussing different ways to diminish/avoid Alzheimer's and Dementia, and to better understand the different elements of how the disease can affect someone's life who has received a diagnosis. Our workbook and summary guides are designed for the busy person who still wants to get all of the relevant information but may not have the time to read a 300-page book. We offer a complete book summary overview, full chapter by chapter summary analysis, key points and takeaways from each chapter, and "check for understanding" questions that will help you focus in on the main points of each chapter. Also, a "call to action plan" so that you can begin to implement the lessons of each chapter in your everyday life. The great thing about our workbook and summary is you get all of this in under 100 pages. WE hope you enjoy and get some real value so that you can help build your brain and be better at any age.
91 pages, Paperback
Published January 19, 2021
41 people are currently reading
31 people want to read
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Displaying 1 - 2 of 2 reviews
June 9, 2021
My key takeaways:
* 150 minutes of cardio (30 mins 5 times a week). Exercise is more potent at curing dementia than any drug in existence.
* Strength training 2+ times a week. Keep the body moving.
* Follow the Mediterranean diet
* Stay engaged, retired people lose purpose and soon die after retiring because they don't stay engaged
* make sure you floss! Flossing allows for us to make sure we are not getting gum disease, which leads to inflammation in the brain.
* Keep socially engaged. Isolation triggers the pain sensors in your brain in the same way physical pain does, which means that the body responds out of stress, sending cortisol racing through the bloodstream. As we learned earlier, cortisol affects physical health, particularly heart and brain health, in significant ways. Each of these studies show that it's not the number of relationships you have that matters, but the quality of the relationships you have. One close friend is much more significant to overall health than a wide circle of friends you can't count on.
* Effective sleep. 6 hours is more than enough for me. I can go 4.5 hours with a 25 minute caffeine nap before noon.
There are ten things you can do to get a better night’s sleep. First, stick to a schedule and avoid long naps. Keep your circadian rhythm in rhythm, even during holidays and weekends. Second, don’t be a night owl. Sleep when it’s dark out and stay awake when it’s light out. Third, wake up to early morning light. Expose your eyes to sunlight first thing in the morning to help set your body clock. Fourth, get moving and do regular physical activity. Fifth, watch what you eat and drink. Avoid caffeine after lunch, and don’t eat or drink for three hours before bed. Sixth, mind your medicines. Stay away from pharmaceuticals. Seventh, keep your bedroom cool, quiet, and dark. This helps keep your room conducive to proper sleep. Eighth, eliminate electronics. Move electronics out of your bedroom and out of your sleeping space to get rid of blue light. Ninth, establish bedtime rituals and stick to them. This gives your body cues to begin to calm down. Tenth, know the warning signs of sleep disorders, like having trouble falling asleep or staying asleep three times a week, snoring frequently.
* Mindfulness / breathing exercises daily: Cortisol is the culprit for bad health in children with stressful home lives and abusive situations. It makes the blood sugar problem worse! However, exercise has been shown to reduce cortisol levels and help lower stress, thereby doubling the effect exercise has on mental acuity by increasing blood flow and eliminating toxicity from the blood. Mediation, breathing exercises and exercise all fight cortisol / stress and keep us sharper.
* 150 minutes of cardio (30 mins 5 times a week). Exercise is more potent at curing dementia than any drug in existence.
* Strength training 2+ times a week. Keep the body moving.
* Follow the Mediterranean diet
* Stay engaged, retired people lose purpose and soon die after retiring because they don't stay engaged
* make sure you floss! Flossing allows for us to make sure we are not getting gum disease, which leads to inflammation in the brain.
* Keep socially engaged. Isolation triggers the pain sensors in your brain in the same way physical pain does, which means that the body responds out of stress, sending cortisol racing through the bloodstream. As we learned earlier, cortisol affects physical health, particularly heart and brain health, in significant ways. Each of these studies show that it's not the number of relationships you have that matters, but the quality of the relationships you have. One close friend is much more significant to overall health than a wide circle of friends you can't count on.
* Effective sleep. 6 hours is more than enough for me. I can go 4.5 hours with a 25 minute caffeine nap before noon.
There are ten things you can do to get a better night’s sleep. First, stick to a schedule and avoid long naps. Keep your circadian rhythm in rhythm, even during holidays and weekends. Second, don’t be a night owl. Sleep when it’s dark out and stay awake when it’s light out. Third, wake up to early morning light. Expose your eyes to sunlight first thing in the morning to help set your body clock. Fourth, get moving and do regular physical activity. Fifth, watch what you eat and drink. Avoid caffeine after lunch, and don’t eat or drink for three hours before bed. Sixth, mind your medicines. Stay away from pharmaceuticals. Seventh, keep your bedroom cool, quiet, and dark. This helps keep your room conducive to proper sleep. Eighth, eliminate electronics. Move electronics out of your bedroom and out of your sleeping space to get rid of blue light. Ninth, establish bedtime rituals and stick to them. This gives your body cues to begin to calm down. Tenth, know the warning signs of sleep disorders, like having trouble falling asleep or staying asleep three times a week, snoring frequently.
* Mindfulness / breathing exercises daily: Cortisol is the culprit for bad health in children with stressful home lives and abusive situations. It makes the blood sugar problem worse! However, exercise has been shown to reduce cortisol levels and help lower stress, thereby doubling the effect exercise has on mental acuity by increasing blood flow and eliminating toxicity from the blood. Mediation, breathing exercises and exercise all fight cortisol / stress and keep us sharper.
February 12, 2021
Brain And Memory Truths vs Myths
This book was very well written. It was easy to read and information presented was easy to follow and understand. It was very informative and dismissed many myths previously heard and held about the operation of the brain and memory and stages of dementia. Enlightening and encouraging health information.
This book was very well written. It was easy to read and information presented was easy to follow and understand. It was very informative and dismissed many myths previously heard and held about the operation of the brain and memory and stages of dementia. Enlightening and encouraging health information.
Displaying 1 - 2 of 2 reviews