Page 1 The brain is…the most complex thing: James D. Watson, Discovering the Brain (Washington, DC: National Academy Press, 1992), iii.
Page 5 Your brain is designed to improve: Richard Restak, Mozart’s Brain and the Fighter Pilot: Unleashing Your Brain’s Potential (New York: Three Rivers Press, 2002), 41.
Page 5 We can indeed form new brain cells: Katie Hafner, “Exercise Your Brain, or Else You’ll…Uh…,” New York Times, May 3, 2008, www.nytimes.com/2008/05/03/technology/03brain.html.
Page 6 The power of positive thinking: Abigail Zuger, “The Brain: Malleable, Capable, Vulnerable,” review of The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Science, by Norman Doidge, New York Times, May 29, 2007, www.nytimes.com/2007/05/29/health/29book.html.
Page 6 Sir Charles Sherrington: Charles Scott Sherrington, Man on His Nature (New York: Cambridge University Press, 2009), 237.
Page 7 number of connections is “virtually infinite”: Tony Buzan, Use Both Sides of Your Brain, 3rd ed. (New York: Plume, 1991), 10. See also P. K. Anokhin, Cybernetics of Functional Systems: Selected Works [in Russian] (Moscow: Meditsina, 1998).
Page 7 The brain has an almost boundless: Marco Iacoboni, personal communication with the authors, July 1, 2011.
Page 7 If the human brain were so simple: George Edgin Pugh, The Biological Origin of Human Values (London: Routledge, 1978), 154.
Page 9 Mother Nature has plainly not entrusted: Matt Ridley, Genome: The Autobiography of a Species in 23 Chapters (New York: HarperPerennial, 2000), 77.
Page 9 I was exhilarated by the new realization: Bruce H. Lipton, The Biology of Belief: Unleashing the Power of Consciousness, Matter and Miracles (Santa Rosa, CA: Elite Books, 2005), xv.
Page 12 Langer’s remarkable “counterclockwise” study: Ellen J. Langer, Counterclockwise: Mindful Health and the Power of Possibility (New York: Ballantine Books, 2009).
Page 13 Despite their obvious and extreme: Ibid., 10.
Page 13 Simply having a positive attitude: Ibid., 23.
Page 14 While exercise and eating well: Ellen J. Langer, personal communication with the authors, October 26, 2010.
Page 14 I have come to believe less: Langer, Counterclockwise, 11.
Page 14 Beginning in 1975, she surveyed: Becca R. Levy et al., “Longevity Increased by Positive Self-Perceptions of Aging,” Journal of Personality and Social Psychology 83, no. 2 (2002) : 261–70.
Page 15 Expectations determine outcomes: Deepak Chopra and David Simon, Grow Younger, Live Longer: 10 Steps to Reverse Aging (New York: Harmony Books, 2001), 19.
Page 15 So this doesn’t seem like magic: Valerie Gremillion, personal communication with the authors, June 17, 2011.
Page 16 Learned Optimism: Martin E. P. Seligman, Learned Optimism: How to Change Your Mind and Your Life (New York: Pocket Books, 1998).
Page 16 The defining characteristic of pessimists: Ibid., 4.
Page 18 Neurons that fire together wire together: Donald O. Hebb, The Organization of Behavior: A Neuropsychological Theory (London: Psychology Press, 2002), 213.
Page 19 The Mind and the Brain: Jeffrey M. Schwartz and Sharon Begley, The Mind and the Brain: Neuroplasticity and the Power of Mental Force (New York: ReganBooks, 2002).
Page 20 Another method for mindfully changing: Byron Katie, Loving What Is: Four Questions That Can Change Your Life (New York: Three Rivers Press, 2003).
Page 20 An unquestioned mind is the world of suffering.: Byron Katie on Twitter, January 14, 2011.
Page 21 The greatest thing is to give thanks: Albert Schweitzer, Albert Schweitzer: Thoughts for Our Times, ed. Erica Anderson (Mount Vernon, NY: Peter Pauper Press, 1975), 16.
Page 22 In an experimental comparison: “Gratitude and Well-Being,” Emmons Lab, last modified February 17, 2011, http://psychology.ucdavis.edu/Labs/emmons/PWT/index.cfm?Section=4.
Page 23 When Bad Things Happen to Good People: Harold S. Kushner, When Bad Things Happen to Good People (New York: Anchor Books, 2004).
Page 23 The practice of forgiveness boosts: Fred Luskin, Forgive for Good: A Proven Prescription for Health and Happiness (San Francisco: HarperSan-Francisco, 2003).
Page 24 Forgiving releases you from the punishment: Doc Childre and Howard Martin, The HeartMath Solution: The Institute of HeartMath’s Revolutionary Program for Engaging the Power of the Heart’s Intelligence (San Francisco: HarperSanFrancisco, 2000), 123.
Page 26 systematically replace every single thought: Pierre Pradervand, The Gentle Art of Blessing: A Simple Practice That Will Transform You and Your World (New York: Atria, 2009), 13.
Page 26 Anatomy of an Illness as Perceived by the Patient: Norman Cousins,Anatomy of an Illness as Perceived by the Patient: Reflections on Healing and Regeneration (New York: Norton, 2005), 43.
Page 27 Journal of the American Medical Association: Hajime Kimata, “Effect of Humor on Allergen-Induced Wheal Reactions,” Journal of the American Medical Association 285, no. 6 (2001) : 738, doi: 10.1001 /jama.285.6.738.
Page 27 increases our heart rate: “Fun Facts,” LaughLab, accessed August 8, 2011, www.laughlab.co.uk.
Page 28 smiling improves mood: Chris L. Kleinke, Thomas R. Peterson, and Thomas R. Rutledge, “Effects of Self-Generated Facial Expressions on Mood,” Journal of Personality and Social Psychology 74, no. 1 (1998) : 272–79. See also Paul Ekman, Emotions Revealed: Understanding Faces and Feelings (New York: Henry Holt, 2003).
Page 29 Becca Levy, PhD, exposed: Becca Levy, “Improving Memory in Old Age through Implicit Self-Stereotyping,” Journal of Personality and Social Psychology 71, no. 6 (1996) : 1092–1107.
Page 29 Negative stereotypes of aging: Becca R. Levy et al., “Age Stereotypes Held Earlier in Life Predict Cardiovascular Events in Later Life,” Psychological Science 20, no. 3 (2009) : 296–98.
Page 29 In other studies, Dr. Levy: Becca R. Levy et al., “Reducing Cardiovascular Stress with Positive Self-Stereotypes of Aging,” Journal of Gerontology: Psychological Sciences 55, no. 4 (2000) : P205–13.
Page 30 They also found that in cultures: Becca Levy and Ellen Langer, “Aging Free from Negative Stereotypes: Successful Memory in China and among the American Deaf,” Journal of Personality and Social Psychology 66, no. 6 (1994) : 989–97.
Page 33 The Image of the Elderly in Prime-Time: George Gerbner, Against the Mainstream: The Selected Works of George Gerbner, ed. Michael Morgan (New York: Peter Lang, 2002).
Page 33 Mass media, particularly television: George Gerbner, “Learning Productive Aging as a Social Role: The Lessons of Television,” in Achieving a Productive Aging Society, ed. Scott A. Bass, Francis G. Caro, and Yung-Ping Chen (Westport, CT: Auburn House, 1993), 207.
Page 33 Negative stereotyping of the elderly: Latika Vasil and Hannelore Wass,“Portrayal of the Elderly in the Media: A Literature Review and Implications for Educational Gerontologists,” Educational Gerontology 19, no. 1 (1993) : 71–85.
Page 34 goes out of its way to make aging: Dave Barry, Dave Barry Turns 40 (New York: Crown, 1990), 76, 84.
Page 34 The Art of Aging: Alice Matzkin and Richard Matzkin, The Art of Aging: Celebrating the Authentic Aging Self (Boulder, CO: Sentient, 2009).
Page 36 deepest and richest work: Raymond Keene, personal communication with the authors, July 29, 2011.
Page 43 Patricia A. Boyle, PhD, of Rush University Medical Center: P.A. Boyle et al., “Effect of a Purpose in Life on Risk of Incident Alzheimer Disease and Mild Cognitive Impairment in Community-Dwelling Older Persons,” Archives General Psychiatry 67, no. 3 (2010) : 304–10.
Page 46 No matter how old you may be: Richard Restak, Mozart’s Brain and the Fighter Pilot: Unleashing Your Brain’s Potential (New York: Three Rivers Press, 2002), 41.
Page 47 Stimulating the brain makes it grow: Norman Doidge, The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Science (New York: Penguin, 2007), 43.
Page 47 change hundreds of millions: Michael Merzenich et al., “Some Neurological Principles Relevant to the Origins of — and the Cortical Plasticity-Based Remediation of — Language Learning Impairments,” in Neuronal Plasticity: Building a Bridge from the Laboratory to the Clinic, ed. Jordan Grafman and Yves Christen (New York: Springer, 1999), 169–87.
Page 48 observed that rats who ran: Marian Diamond and Janet Hopson, Magic Trees of the Mind: How to Nurture Your Child’s Intelligence, Creativity, and Healthy Emotions from Birth through Adolescence (New York: Plume, 1999), 35.
Page 48 Spending just 15 minutes a day: Daniel G. Amen, ed., Amen Brain Health Report, April 2009, 1.
Page 48 You can improve your mind: Marco Iacoboni, personal communication with the authors, June 18, 2011.
Page 49 The Magical Number Seven: George A. Miller, “The Magical Number Seven, Plus or Minus Two: Some Limits on Our Capacity for Processing Information,” Psychological Review 63, no. 2 (1956) : 81–97.
Page 51 The memorization and recitation: Michael Knox Beran, “In Defense of Memorization,” City Journal, Summer 2004, www.city-journal.org/html/14_3_defense_memorization.html.
Page 52 Current Directions in Psychological Science: Helga Noice and Tony Noice, “What Studies of Actors and Acting Can Tell Us about Memory and Cognitive Functioning,” Current Directions in Psychological Science 15, no. 1 (2006) : 14–18.
Page 56 Master Your Memory: Tony Buzan, Master Your Memory (London: BBC Books, 1998).
Page 56 Buzan also pioneered: Tony Buzan, The Mind Map Book (New York: Dutton, 1994).
Page 56 Research has demonstrated: “Why Mind Mapping Works — the Proof Is Here!,” ThinkBuzan, accessed July 10, 2011, www.thinkbuzan.com/uk/articles/mindmappingworks.
Page 57 Another great tool: “Brain Fitness Program,” Posit Science, accessed July 10, 2011, www.positscience.com/our-products/brain-fitness-program.
Page 57 The program utilizes visual: “How Does the Training Work?,” Posit Science, accessed July 10, 2011, www.positscience.com/science/how-training-works/brain-training-works.
Page 57 Proceedings of the National Academy: Henry W. Mahncke et al., “Memory Enhancement in Healthy Older Adults Using a Brain Plasticity–Based Training Program: A Randomized, Controlled Study,” Proceedings of the National Academy of Sciences of the United States of America 103, no. 33 (2006) : 12523.
Page 57 New England Journal of Medicine: Joe Verghese et al., “Leisure Activities and the Risk of Dementia in the Elderly,” New England Journal of Medicine 348, no. 25 (2003) : 2508–16.
Page 58 If you exercise and build up: Joe Verghese in an interview (November 22, 2003) with Amanda Gardner, HealthDay News, “The Use-It-or-Lose-It Defense.”
Page 58 The infinite possibilities: Raymond Keene, personal communication with the authors, July 31, 2011.
Page 59 Music Making and Wellness Project: Midori Koga, “The Music Making and Wellness Project,” American Music Teacher, October/November 2001, 18–22.
Page 60 You don’t have to master it: “Learning a Foreign Language Can Help You Live Longer,” ABCNEWS.com, October 23, 2005, http://abcnews.go.com/GMA/LivingLonger/story? id=1241571. See also Andrew Weil, Healthy Aging: A Lifelong Guide to Your Physical and Spiritual Well-Being (New York: Knopf, 2005).
Page 60 Studies comparing the rate: Mary J. Schleppegrell, “The Older Language Learner,” September 1987, ERIC Clearinghouse on Languages and Linguistics (ED287313).
Page 61 We’ve eliminated the traditional: “Our Approach,” Rosetta Stone, accessed July 11, 2011, http://secure.rosettastone.com/personal/how-it-works/our-approach.
Page 62 Psychology and Aging: Ellen Bialystok et al., “Bilingualism, Aging, and Cognitive Control: Evidence from the Simon Task,” Psychology and Aging 19, no. 2 (2004) : 290–303.
Page 63 Johnson O’Connor conducted: Johnson O’Connor, English Vocabulary Builder (Boston: Human Engineering Laboratory, 1948).
Page 63 Juggling ‘Can Boost Brain Power’: “Juggling ‘Can Boost Brain Power,’” BBC News, January 22, 2004, http://news.bbc.co.uk/2/hi/health/3417045.stm.
Page 63 Juggling Good for the Brain: “Juggling Good for the Brain, Study Shows,” CNN.com, January 22, 2004, www.cnn.com/2004/HEALTH/01/22/offbeat.juggling.brain.reut/.
Page 63 Juggling Makes Your Brain Bigger: Christian Nordqvist, “Juggling Makes Your Brain Bigger — New Study,” Medical News Today, February 1, 2004, www.medicalnewstoday.com/releases/5615.php.
Page 63 Neuroplasticity: Changes in Grey Matter: Bogdan Draganski et al., “Neuroplasticity: Changes in Grey Matter Induced by Training,” Nature, January 22, 2004, 311–12.
Page 65 Another study, published in 2006: Claudia Voelcker-Rehage and Klaus Willimczik, “Motor Plasticity in a Juggling Task in Older Adults — a Developmental Study,” Age and Ageing 35, no. 4 (2006) : 422–27.
Page 66 New learning actually causes: Amen, Brain Health Report, 1.
Page 66 Lifelong learning and continued education: Paul B. Baltes and Ursula M. Staudinger, “Wisdom: A Metaheuristic (Pragmatic) to Orchestrate Mind and Virtue toward Excellence,” American Psychologist 55, no. 1 (2000) : 122–36.
Page 67 Wisdom has a profoundly positive: Monika Ardelt, “Wisdom and Life Satisfaction in Old Age,” Journal of Gerontology: Psychological Sciences 52B, no. 1 (1997) : P15–27.
Page 67 an expert knowledge system: Baltes and Staudinger, “Wisdom.”
Page 67 How We Age: Marc E. Agronin, How We Age: A Doctor’s Journey into the Heart of Growing Old (Cambridge, MA: Da Capo Press, 2011), 12.
Page 69 The Roadmap to 100: Walter M. Bortz and Randall Stickrod, The Roadmap to 100: The Breakthrough Science of Living a Long and Healthy Life (New York: Palgrave Macmillan, 2010).
Page 69 Living Longer for Dummies: Walter M. Bortz, Living Longer for Dummies (Hoboken, NJ: Wiley, 2001).
Page 69 Almost everything we have been: Walter M. Bortz II’s website, accessed August 9, 2011, http://walterbortz.com.
Page 70 Exercise provides a 30-year: Bortz, Living Longer for Dummies, 45.
Page 70 Meditations on First Philosophy: René Descartes, Meditations on First Philosophy: In Which the Existence of God and the Distinction of the Soul from the Body Are Demonstrated, 3rd ed., trans. Donald A. Cress (Indianapolis: Hackett, 1993).
Page 71 Brain Rules: John Medina, Brain Rules: 12 Principles for Surviving and Thriving at Work, Home, and School (Seattle: Pear Press, 2008).
Page 71 Exercise zaps harmful: John Medina, Brain Rules website, accessed August 9, 2011, www.brainrules.net/exercise.
Page 71 It cuts risk of dementia: Medina, Brain Rules: 12 Principles, 16.
Page 71 one of the best treatments: John J. Ratey, Spark: The Revolutionary New Science of Exercise and the Brain (New York: Little, Brown, 2008), 7.
Page 72 unleashes a cascade: Ibid., 4, 5.
Page 72 In a fascinating experiment: Peter Russell, The Brain Book: Know Your Own Mind and How to Use It (London: Routledge, 1994).
Page 75 Aerobics was published: Kenneth H. Cooper, Aerobics (New York: M. Evans, 1968).
Page 76 Thirty minutes of aerobic activity: Krista A. Barbour and James A. Blumenthal, “Exercise Training and Depression in Older Adults,” Neurobiology of Aging 26, no. 1, supplement 1 (2005) : 119–23.
Page 76 aerobic exercise may not only: “Staying Sharp,” DukeHealth.org, last modified May 6, 2010, www.dukehealth.org/health_library/health_articles/staying_sharp.
Page 76 Walking also sharpens memory: Schaefer, S., et.al., (2010). “Cognitive performance is improved while walking: Differences in cognitive-sensorimotor couplings between children and young adults.” European Journal of Developmental Psychology 7, no. 3, 371–89.
Page 77 In a classic study, Fred H. Gage: Gerd Kempermann, H. Georg Kuhn, and Fred H. Gage, “More Hippocampal Neurons in Adult Mice Living in an Enriched Environment,” Nature, April 3, 1997, 493–95.
Page 78 A study led by Steven N. Blair: Nancy L. Chase, Xuemei Sui, and Steven N. Blair, “Swimming and All-Cause Mortality Risk Compared with Running, Walking, and Sedentary Habits in Men,” International Journal of Aquatic Research and Education 2, no. 3 (2008) : 213–23.
Page 78 a study of more than forty thousand: “New Study Reveals Swimming Can Cut Men’s Risk of Dying in Half,” Medical News Today, February 3, 2009, www.medicalnewstoday.com/releases/137549.php.
Page 79 Izumi Tabata, PhD: Izumi Tabata et al., “Effects of Moderate-Intensity Endurance and High-Intensity Intermittent Training on Anaerobic Capacity and VO2max,” Medicine and Science in Sports and Exercise 28, no. 10 (1996) : 1327–30.
Page 79 Al Sears, MD, originator: Al Sears, PACE: The 12-Minute Fitness Revolution (Royal Palm Beach, FL: Wellness Research Foundation, 2010).
Page 80 A high-intensity, progressive: Maria A. Fiatarone et al., “Exercise Training and Nutritional Supplementation for Physical Frailty in Very Elderly People,” New England Journal of Medicine 330, no. 25 (1994) : 1769–75.
Page 80 other studies confirm: Jennifer E. Layne and Miriam E. Nelson, “The Effects of Progressive Resistance Training on Bone Density: A Review,” Medicine and Science in Sports and Exercise 31, no. 1 (1999) : 25–30.
Page 80 Strength Training Anatomy: Frédéric Delavier, Strength Training Anatomy, 3rd ed. (Champaign, IL: Human Kinetics, 2010).
Page 81 Nature designed your body: Sears, PACE, 68.
Page 83 Dean Ornish, MD, founder: Dean Ornish, The Spectrum: A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health (New York: Ballantine Books, 2008).
Page 83 The Pocket Idiot’s Guide: Ami Jayaprada Hirschstein, The Pocket Idiot’s Guide to 108 Yoga Poses (New York: Alpha Books, 2006).
Page 83 Stretching Anatomy: Arnold G. Nelson and Jouko Kokkonen, Stretching Anatomy (Champaign, IL: Human Kinetics, 2007).
Page 83 Framework by Nicholas A. DiNubile: Nicholas A. DiNubile, Framework: Your 7-Step Program for Healthy Muscles, Bones, and Joints (Emmaus, PA: Rodale, 2005).
Page 85 People in the cars think I’m crazy: Marian Cleeves Diamond, interviewed in Aging Today, May/June 1998, a publication of the American Society on Aging.
Page 85 The Great Balance and Stability Handbook: Andre Noel Potvin and Chad Benson, The Great Balance and Stability Handbook: The Quick Reference Guide to Balance and Stability Exercises (Bellingham, WA: Productive Fitness Products, 2003).
Page 88 British Medical Journal: Paul Little et al., “Randomised Controlled Trial of Alexander Technique Lessons, Exercise, and Massage (ATEAM) for Chronic and Recurrent Back Pain,” British Medical Journal, August 19, 2008, www.bmj.com/content/337/bmj.a884.full.
Page 89 A growing body: “The Health Benefits of Tai Chi,” Harvard Women’s Health Watch, May 2009, www.health.harvard.edu/newsletters/Harvard_Womens_Health_Watch/2009/May/The-health-benefts-of-tai-chi.
Page 89 Tai chi strengthens both: Ibid.
Page 89 Steven L. Wolf, PhD: “Tai Chi for Older People Reduces Falls, May Help Maintain Strength,” National Institute on Aging, May 2, 1996, www.nia.nih.gov/NewsAndEvents/PressReleases/PR19960502TaiChi.htm.
Page 92 If you want to have a great: Daniel G. Amen, ed., Amen Brain Health Report, May 2009, 1.
Page 93 Considering that your brain: Ibid.
Page 94 Your Body’s Many Cries for Water: F. Batmanghelidj, Your Body’s Many Cries for Water: You Are Not Sick, You Are Thirsty! Don’t Treat Thirst with Medications! (Vienna, VA: Global Health Solutions, 2008).
Page 94 U.S. National Weight Control Registry: Holly R. Wyatt et al., “Long-Term Weight Loss and Breakfast in Subjects in the National Weight Control Registry,” Obesity Research 10, no. 2 ( 2002) : 78–82.
Page 95 researchers from the University of Toronto: Randall J. Kaplan et al., “Dietary Protein, Carbohydrate, and Fat Enhance Memory Performance in the Healthy Elderly,” American Journal of Clinical Nutrition 74, no. 5 (2001) : 687–93. See also John E. Morley, “Food for Thought,” American Journal of Clinical Nutrition 74, no. 5 (2001) : 567–68.
Page 95 children who ate breakfast: David Benton and Megan Jarvis, “The Role of Breakfast and a Mid-morning Snack on the Ability of Children to Concentrate at School,” Physiology and Behavior 90, no. 2–3 (2007) : 382–85. See also David Benton, Alys Maconie, and Claire Williams, “The Influence of the Glycaemic Load of Breakfast on the Behaviour of Children in School,” Physiology and Behavior 92, no. 4 (2007) : 717–24; and C.-J. Huang et al., “Associations of Breakfast Skipping with Obesity and Health-Related Quality of Life: Evidence from a National Survey in Taiwan,” International Journal of Obesity 34, no. 4 (2010) : 720–25.
Page 95 Breakfast establishes the core support: Valerie Gremillion, Personal communication with the authors, August 21, 2011.
Page 96 a rating scale for the antioxidant: U.S. Department of Agriculture, Agricultural Research Service, USDA Database for the Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, Release 2 (Beltsville, MD: U.S. Department of Agriculture, Agricultural Research Service, 2010). See also ORACValues.com, accessed August 9, 2011, http://oracvalues.com.
Page 97 A review, by Gladys Block, PhD: Gladys Block, Blossom Patterson, and Amy Subar, “Fruit, Vegetables, and Cancer Prevention: A Review of the Epidemiological Evidence,” Nutrition and Cancer 18, no. 1 (1992) : 1–29.
Page 98 Current scientific evidence: Satya S. Jonnalagadda et al., “Putting the Whole Grain Puzzle Together: Health Benefits Associated with Whole Grains — Summary of American Society for Nutrition 2010 Satellite Symposium,” Journal of Nutrition 141, no. 5 (2011) : 1011S–22S.
Page 99 Americans consume an average: Nancy Appleton and G. N. Jacobs, Suicide by Sugar: A Startling Look at Our #1 National Addiction (Garden City Park, NY: Square One, 2009).
Page 100 Glucose (sugar) binds: Tereza Hubkova, personal communication with the authors, June 29, 2011.
Page 101 Carbohydrates, and especially: Cynthia Kenyon, personal communication with the authors, June 3, 2011.
Page 102 [They] interfere with the metabolism: Deborah Gleason, “Franken-fats,” Doctor Deb Natural Health, accessed July 12, 2011, www.doctordebnaturalhealth.com/frankenfats.html.
Page 102 There is no safe amount: Institute of Medicine of the National Academies, Food and Nutrition Board, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Washington, DC: National Academies Press, 2005), 504.
Page 103 Extensive research shows: University of Granada, “Consuming Extra Virgin Olive Oil Helps to Combat Degenerative Diseases Such as Cancer, Study Suggests,” ScienceDaily, January 21, 2008, www.sciencedaily.com/releases/2008/01/080117101503.htm.
Page 104 low-glycemic meals are more satisfying: Hyla Cass, MD, personal communication with the authors, August 15, 2011.
Page 104 Although it’s very useful: Hyla Cass and Patrick Holford, Natural Highs: Supplements, Nutrition, and Mind-Body Techniques to Help You Feel Good All the Time (New York: Avery, 2002), 31.
Page 106 My patients are often amazed: Amen, Brain Health Report, 7.
Page 106 The right nutrients in the proper amounts: Michael F. Roizen, Real-Age: Are You as Young as You Can Be? (New York: William Morrow, 1999), 141.
Page 107 The evidence suggests that people: Godfrey P. Oakley Jr., “Eat Right and Take a Multivitamin,” New England Journal of Medicine 338, no. 15 (1998) : 1060–61.
Page 107 in the medical journal the Lancet: David Benton and Gwilym Roberts, “Effect of Vitamin and Mineral Supplementation on Intelligence of a Sample of Schoolchildren,” Lancet 331, no. 8578 (1988) : 140–43.
Page 107 eat wild, fresh, organic: Mark Hyman, The UltraMind Solution: Fix Your Broken Brain by Healing Your Body First; The Simple Way to Defeat Depression, Overcome Anxiety and Sharpen Your Mind (New York: Scribner, 2010), 114.
Page 108 Vitamin C and the Common Cold: Linus Pauling, Vitamin C and the Common Cold (San Francisco: Freeman, 1970).
Page 108 Seminars in Preventive and Alternative: Mark A. Moyad and Maile A. Combs, “Vitamin C Dietary Supplements: An Objective Review of the Clinical Evidence — Part I,” Seminars in Preventive and Alternative Medicine 3, no. 1 (2007) : 25–35.
Page 108 The more we study vitamin C: Kathleen M. Zelman, “The Benefits of Vitamin C: What Can Vitamin C Do for Your Health?,” WebMD, accessed August 2, 2011, www.webmd.com/diet/guide/the-benefits-of-vitamin-c.
Page 110 effective in treating and possibly preventing: “Probiotics: Bacteria That Offer Health Benefits,” Mayo Clinic, June 8, 2009, www.mayoclinic.org/news2009-mchi/5340.html.
Page 110 Researchers from Ohio State University: Wei Zhang et al., “Probi-otic Lactobacillus acidophilus Enhances the Immunogenicity of an Oral Rotavirus Vaccine in Gnotobiotic Pigs,” Vaccine 26, no. 29–30 (2008) : 3655–61.
Page 110 a Swedish study suggests: “Lactobacillus reuteri Good for Health, Swedish Study Finds,” ScienceDaily, November 4, 2010, www.sciencedaily.com/releases/2010/11/101102131302.htm.
Page 111 American Journal of Epidemiology: Tze-Pin Ng et al., “Curry Consumption and Cognitive Function in the Elderly,” American Journal of Epidemiology 164, no. 9 (2006) : 898–906.
Page 111 might be one of the most promising: Tsuyoshi Hamaguchi, Kenjiro Ono, and Masahito Yamada, “Curcumin and Alzheimer’s Disease,” CNS Neuroscience and Therapeutics 16, no. 5 (2010) : 285–97, doi: 10.1111/j.1755-5949.2010.00147.x.
Page 111 an important contributor: Mariano Malaguarnera et al., “L-Carnitine Treatment Reduces Severity of Physical and Mental Fatigue and Increases Cognitive Functions in Centenarians: A Randomized and Controlled Clinical Trial,” American Journal of Clinical Nutrition 86, no. 6 (2007) : 1738–44.
Page 112 Supplement Your Prescription: Hyla Cass, Supplement Your Prescription: What Your Doctor Doesn’t Know about Nutrition (Laguna Beach, CA: Basic Health, 2007).
Page 112 The prescription drugs: Hyla Cass, MD, personal communication with the authors, August 15, 2011.
Page 112 The truth is, most doctors: Hyla Cass, MD, personal communication with the authors, August 15, 2011.
Page 113 Journal of Alzheimer’s Disease: Marjo H. Eskelinen et al., “Midlife Coffee and Tea Drinking and the Risk of Late-Life Dementia: A Population-Based CAIDE Study,” Journal of Alzheimer’s Disease 16, no. 1 (2009) : 85–91.
Page 113 a report in the European Journal: B. M. van Gelder et al., “Coffee Consumption Is Inversely Associated with Cognitive Decline in Elderly European Men: The FINE Study,” European Journal of Clinical Nutrition (2007) 61: 226–232. doi: 10.1038/sj.ejcn.1602495; published online 16 August 2006.
Page 114 health effects of regular, moderate: Stephen O’Grady, “Keep Cancer at Bay with a Cup of Coffee,” Griffith University, June 15, 2011, www3.griffth.edu.au/03/ertiki/tiki-read_article.php?articleId=30765.
Page 114 In a presentation to the American Chemical Society: Joe Vinson quoted in an article by Sophie L. Wilkinson, “Take Two Cups of Coffee and Call Me Tomorrow: Coffee and Chocolate Contain Antioxidants That May Promote Health,” Chemical Engineering News 77, no. 15 (1999) : 47–50.
Page 114 Overall, the research shows: Tomas DePaulis, “Wake Up and Smell the Research,” Science, March 5, 1999, 1445.
Page 115 Eating dark chocolate can raise: “Boosting Brain Power — with Chocolate,” ScienceDaily, February 22, 2007, www.sciencedaily.com/releases/2007/02/070221101326.htm.
Page 115 The large body of evidence: Eric L. Ding et al., “Chocolate and Prevention of Cardiovascular Disease: A Systematic Review,” Nutrition and Metabolism 3, article 2 (2006), doi: 10.1186/1743-7075-3-2.
Page 115 Stockholm Heart Epidemiology Program: Janszky et al., “Chocolate Consumption and Mortality Following a First Acute Myocardial Infarction: The Stockholm Heart Epidemiology Program,” Journal of Internal Medicine 266, no. 3 (2009) : 248–57.
Page 116 Moderate wine consumption: “The Healing Power of Wine,” Wine Spectator, May 31, 2009.
Page 117 So the question is no longer: Ibid. See also Eha Nurk et al., “Intake of Flavonoid-Rich Wine, Tea, and Chocolate by Elderly Men and Women Is Associated with Better Cognitive Test Performance,” Journal of Nutrition 139, no. 1 (2009) : 120–27.
Page 118 YOU: Staying Young: Michael F. Roizen and Mehmet C. Oz, YOU: Staying Young; The Owner’s Manual for Extending Your Warranty (New York: Free Press, 2007).
Page 118 Their answer: daily flossing: “You: Staying Young: The Owner’s Manual for Extending Your Warranty,” Amazon.com, accessed August 15, 2011, www.amazon.com/You-Staying-Owners-Extending-Warranty/dp/0743292561.
Page 119 The attempt to cut calories: Janet A. Tomiyama et al., “Low-Calorie Dieting Increases Cortisol,” Psychosomatic Medicine 72, no. 4 (2010) : 357–64.
Page 120 By eating foods of higher: Steven Reinberg, “Low-Cal Diets May Make You Gain Weight,” Bloomberg Businessweek, April 8, 2010, www.businessweek.com/lifestyle/content/healthday/637842.html. See also David L. Katz, Dr. David Katz’s Flavor-Full Diet: Use Your Taste Buds to Lose Pounds and Inches with This Scientifically Proven Plan (Emmaus, PA: Rodale, 2007).
Page 121 A study by researchers: O. B. Pederson, “Enterotypes of the Human Gut Microbiome,” Nature, April 20, 2011, doi: 10.1038/nature09944.
Page 124 When you are optimistic: “Alice Therapy: The Inspiring Alice Herz-Sommer — Dancing under the Gallows,” Art Therapy (blog), November 8, 2010, www.arttherapyblog.com/videos/alice-herz-sommer-dancing-under-the-gallows/.
Page 125 Throughout life, not just: Richard Restak, Mozart’s Brain and the Fighter Pilot: Unleashing Your Brain’s Potential (New York: Three Rivers Press, 2002), 41.
Page 125 In his classic experiments, Rosenzweig: Mark R. Rosenzweig et al., “Effects of Environmental Complexity and Training on Brain Chemistry and Anatomy: A Replication and Extension,” Journal of Comparative and Physiological Psychology 55, no. 4 (1962) : 429–37.
Page 125 For each species there exists: David Krech, Mark R. Rosenzweig, and Edward L. Bennett, “Effects of Environmental Complexity and Training on Brain Chemistry,” Journal of Comparative and Physiological Psychology 53, no. 6 (1960) : 509–19.
Page 126 Noise pollution adversely affects: “Noise Pollution,” U.S. Environmental Protection Agency, last modified July 7, 2011, www.epa.gov/air/noise.html.
Page 127 a paper in the journal Nature: Frances H. Rauscher, Gordon L. Shaw, and Katherine N. Ky, “Music and Spatial Task Performance,” Nature, October 14, 1993, 611.
Page 127 In a 2004 article, New Scientist: Emily Singer, “Molecular Basis for Mozart Effect Revealed,” New Scientist, April 23, 2004, www.newscientist.com/article/dn4918-molecular-basis-for-mozart-effect-revealed.html.
Page 129 Health and Light: John N. Ott, Health and Light: The Extraordinary Study That Shows How Light Affects Your Health and Emotional Well-Being (York, UK: Ariel Press, 2000).
Page 130 in the journal Psychological Science: Marc G. Berman, John Jonides, and Stephen Kaplan, “The Cognitive Benefits of Interacting with Nature,” Psychological Science 19, no. 12 (2008) : 1207–12.
Page 130 In their book Earthing: Clinton Ober, Stephen T. Sinatra, and Martin Zucker, Earthing: The Most Important Health Discovery Ever? (Laguna Beach, CA: Basic Health, 2010).
Page 132 Aromatherapy in Dementia: Clive Holmes and Clive Ballard, “Aromatherapy in Dementia,” Advances in Psychiatric Treatment 10, no. 4 (2004) : 296–300.
Page 132 Nothing is more memorable: Diane Ackerman, A Natural History of the Senses (New York: Vintage Books, 1991), 5.
Page 133 The artist is intuitively: Candace Jackson, “How Art Affects the Brain,” Wall Street Journal, January 22, 2010, http://online.wsj.com/article/SB10001424052748703699204575017050699693576.html.
Page 134 It doesn’t take money: Marian Diamond and Janet Hopson, Magic Trees of the Mind: How to Nurture Your Child’s Intelligence, Creativity, and Healthy Emotions from Birth through Adolescence (New York: Plume, 1999), 9.
Page 134 In his book Brain Rules: John Medina, Brain Rules: 12 Principles for Surviving and Thriving at Work, Home, and School (Seattle: Pear Press, 2008).
Page 136 American Journal of Public Health: Valerie C. Crooks et al., “Social Network, Cognitive Function, and Dementia Incidence among Elderly Women,” American Journal of Public Health 98, no. 7 (2008) : 1221–27.
Page 136 Whenever we have even: Kathleen Doheny, “Staying Social May Keep Dementia at Bay,” ABCNEWS.com, June 28, 2008, http://abcnews.go.com/Health/Healthday/story? id=5262232.
Page 137 Researchers from the Rush University: Robert S. Wilson et al., “Loneliness and Risk of Alzheimer Disease,” Archives of General Psychiatry 64, no. 2 (2007) : 234–40.
Page 137 David Spiegel, MD: David Spiegel et al., “Effect of Psychosocial Treatment on Survival of Patients with Metastatic Breast Cancer,” Lancet 334, no. 8668 (1989) : 888–91.
Page 138 American Sociological Review: Miller McPherson, Lynn Smith-Lovin, and Matthew E. Brashears, “Social Isolation in America: Changes in Core Discussion Networks over Two Decades,” American Sociological Review 71, no. 3 (2006) : 353–75.
Page 138 the groundbreaking book Loneliness: John T. Cacioppo and William Patrick, Loneliness: Human Nature and the Need for Social Connection (New York: Norton, 2008), 108.
Page 139 concluded that having close: Raymond Keene, personal communication with the authors, August 1, 2011.
Page 140 Sharing a meal with others daily: Dan Buettner, The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest (Washington, DC: National Geographic, 2008).
Page 140 the mentoring experiences allow: Elizabeth Larkin, Sheila E. Sadler, and Joy Mahler, “Benefits of Volunteering for Older Adults Mentoring At-Risk Youth,” Journal of Gerontological Social Work 44, no. 3–4 (2005) : 23–37.
Page 141 Warwick Anderson discovered: “Does Pet Ownership Reduce Your Risk for Heart Disease?,” InterActions 10, no. 3 (1992) : 12–13.
Page 141 the known effects of other: James Serpell, In the Company of Animals: A Study of Human-Animal Relationships (Cambridge: Cambridge University Press, 1996), 101.
Page 142 I have found that a key factor: Eva Selhub, personal communication with the authors, May 19, 2011.
Page 143 Frequency of sexual activity: Stacy Tessler Lindau and Natalia Gavrilova, “Sex, Health, and Years of Sexually Active Life Gained Due to Good Health: Evidence from Two US Population Based Cross Sectional Surveys of Ageing,” British Medical Journal 340, article c810 (2010), doi: 10.1136/bmj.c810.
Page 143 Sex can extend your life: Walter M. Bortz, Living Longer for Dummies (Hoboken, NJ: Wiley, 2001), 125, 143.
Page 146 Sex for One: Betty Dodson, Sex for One: The Joy of Selfloving (New York: Three Rivers Press, 1996).
Page 146 Exercise frequency: Tina M. Penhollow and Michael Young, “Sexual Desirability and Sexual Performance: Does Exercise and Fitness Really Matter?,” Electronic Journal of Human Sexuality, October 5, 2004, www.ejhs.org/volume7/fitness.html.
Page 147 being able to be fully: Peggy J. Kleinplatz et al., “The Components of Optimal Sexuality: A Portrait of ‘Great Sex,’” Canadian Journal of Human Sexuality 18, no. 1–2 (2009) : 1–13.
Page 148 There are three possible: Judith Martin, Miss Manners’ Guide to Excruciatingly Correct Behavior (New York: Norton, 2005).
Page 149 to be emotionally naked: Kleinplatz et al., “Components of Optimal Sexuality.”
Page 149 Men over fifty, sixty: Katherine Anne Forsythe, “Why I’d Rather Sleep with an Old Guy,” Get a Second Wind, January 5, 2009, http://getasecondwind.com/content/articles/why-id-rather-sleep-with-an-old-guy/.
Page 152 Sleep is as critical: Walter M. Bortz, Living Longer for Dummies (Hoboken, NJ: Wiley, 2001), 69.
Page 152 The fundamental purpose: Robert Stickgold, “The Simplest Way to Reboot Your Brain,” Harvard Business Review, October 2009.
Page 155 Edlund discovered: Matthew Edlund, The Power of Rest: Why Sleep Alone Is Not Enough; A 30-Day Plan to Reset Your Body (New York: HarperOne, 2010), 14.
Page 156 [He] would use several: Frank Lewis Dyer and Thomas Commerford Martin, Edison: His Life and Inventions (New York: Harper and Brothers, 1910), 2: 559.
Page 156 [Napping] helps clear out: Stickgold, “Simplest Way to Reboot.”
Page 156 Rosekind and his team: Mark R. Rosekind et al., “Alertness Management: Strategic Naps in Operational Settings,” Journal of Sleep Research 4, supplement 2 (1995) : 62–66.
Page 157 Take a Nap! Change Your Life: Sara C. Mednick, Take a Nap! Change Your Life (New York: Workman, 2006), xv.
Page 157 The effects of meditation: Sara W. Lazar et al., “Functional Brain Mapping of the Relaxation Response and Meditation,” NeuroReport 11, no. 7 (2000) : 1581–85.
Page 158 International Journal of Neuroscience: Robert Keith Wallace et al., “The Effects of the Transcendental Meditation and TM-Sidhi Program on the Aging Process,” International Journal of Neuroscience 16, no. 1 (1982) : 53–58.
Page 158 If we can affect: Eva Selhub, personal communication with the authors, May 18, 2011.
Page 158 Peace of mind sends: Bernie S. Siegel, Love, Medicine and Miracles: Lessons Learned about Self-Healing from a Surgeon’s Experience with Exceptional Patients (New York: Harper & Row, 1986), 3, 150.
Page 159 The Relaxation Response: Herbert Benson, The Relaxation Response (New York: Morrow, 1975).
Page 161 Psychiatry Research: Neuroimaging: Britta K. Hölzel et al., “Mind-fulness Practice Leads to Increases in Regional Brain Gray Matter Density,” Psychiatry Research: Neuroimaging 191, no. 1 (2011) : 36–43.
Page 164 Technologies altering brainwave: Michael Hutchison, Megabrain: New Tools and Techniques for Brain Growth and Mind Expansion (New York: Ballantine Books, 1996), 225–26.
Page 164 Siegfried Othmer, PhD: Jim Robbins, A Symphony in the Brain: The Evolution of the New Brain Wave Biofeedback (New York: Grove Press, 2008).
Page 167 Auditory Beats in the Brain: Gerald Oster, “Auditory Beats in the Brain,” Scientific American, October 1973.
Page 167 Research results show: Michael Hutchison, personal communication with the authors, April 4, 1996. See also Hutchison, Megabrain.
Page 168 training wheels for your brain: Michael Hutchison, personal communication with the authors, April 4, 1996.
Page 170 Subtle and ineffable: “Behavior: Alpha Wave of the Future,” Time, July 19, 1971, www.time.com/time/magazine/article/0,9171,905369,00.html. See also Les Fehmi and Jim Robbins, The Open-Focus Brain: Harnessing the Power of Attention to Heal Mind and Body (Boston: Trumpeter Books, 2007).
Page 170 letting go of anxieties: “Alpha Wave of the Future.” See also Joe Kamiya, “Operant Control of the EEG Alpha Rhythm and Some of Its Reported Effects on Consciousness,” in Biofeedback and Self-Control: An Aldine Reader on the Regulation of Bodily Processes and Consciousness, ed. Joe Kamiya et al. (Chicago: Aldine-Atherton, 1971).
Page 171 Melinda Maxfield of the Foundation: Melinda Maxfield, “The Journey of the Drum,” ReVision 16, no. 4 (1994) : 157.