Brain Matters

A Guide to Better Brain Health

Table of Contents
1 Introduction | Page 3
Understanding the intricacies of the Brain

2 Why is the brain the most wonderful organ of the

human body? | Page 4
Overview of the brain’s function

3 The link between brain health and ageing | Page 10

Discussion on how brain health changes with age

4 Signs of brain decline and a prevention

framework | Page 15
Signs of cognitive decline and methods to prevent it

5 Physical Activity | Page 19

Importance of physical activity for brain health

6 Diet | Page 23
Role of nutrition in maintaining cognitive function

7 Sleep | Page 27
Importance of good sleep for cognitive well-being

8 Stress | Page 30
Connection between stress and cognitive health

9 Active Mind | Page 33

Importance of cognitive engagement in preventing dementia

10 Find your Cognitive Age | Page 37

Introduction to cognitive age test
Introduction

Welcome to Ivory’s guide to ‘Better

Brain Health.’ In a world predominantly
focusing on nutrition and fitness, Ivory
recognised a significant gap in the
discourse—brain health. The rise of
dementia, especially among seniors
in India, prompted us to delve into
the complexities of brain health. This
guide is a testament to our mission—
nurturing sharper minds and healthier
living.

This e-book has been reviewed by our

clinical advisory team, led by Dr. Paul
Nussbaum, Ph.D., ABPP, from the Brain
Health Center, USA.

“The mind is a reservoir of potential,

waiting to be sparked into brilliance
through the fire of knowledge.”
- Dr. A.P.J. Abdul Kalam
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Section 1

The Symphony of Complexity

Understanding the Intricacies of the Brain
4
Tucked inside your head, weighing a
mere three pounds, lies the king of all
organs – your brain. This organ serves
as the command centre, interpreter
of senses, and the very source of your
thoughts, feelings, and movements.

“The brain is the result of time,

thought, and evolution. It is the
storehouse of the past, of racial
inheritance, of the accumulation of
knowledge, experience.”
- J. Krishnamurthi

Within its folds reside 86 billion

neurons, each connecting with
thousands of others, forming a vast
network that governs your every action
and thought. These neurons give rise
to your memories, creativity, and all the
incredible cognitive abilities that make
you who you are.

Chemical messengers, like dopamine

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and serotonin, add another layer of
complexity to the brain’s operations.
Imagine them as messengers carrying
signals between neurons, influencing
your mood, emotions, and how you

source: TherapistAid.com

Did you know?

The brain’s adaptability allows for lifelong
learning, skill acquisition, and recovery
from injuries.

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process information.

The brain can adapt and change

throughout life; this process is called
neuroplasticity. You can always learn
new skills, strengthen old ones, and

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recover from injuries. So, it’s never too
late.

So, the next time you take a breath,

solve a problem or simply smile,
remember the incredible brain that
makes all of this possible.

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Key Takeaways

1. The brain’s intricate structure

facilitates advanced cognitive
functions and information processing.

2. Cognitive abilities, such as memory

and creativity, highlight human
adaptability and intellect.

3. Adaptability supports lifelong

learning, skill acquisition, and recovery
from injuries.

4. As the seat of consciousness, the

brain grants subjective experiences
and self-awareness.

5. Regulating bodily functions, the

brain ensures precise coordination for
optimal physiological performance.

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Section 2

Navigating the Ageing Mind

Understanding Cognitive Changes with Age
10
As we age, our thinking abilities
undergo predictable changes,
encompassing both the accumulated
knowledge over time (crystallised
abilities) and our capacity for quick
thinking in the moment (fluid abilities).

“Ageing is not a forfeiture of youth

but an emergence into a new phase of
opportunity and resilience.”
- Amitabh Bachchan

Research from institutions like the

National Center for Biotechnology
Information (NCBI) and the National
Institute on Aging (NIA) sheds light
on these changes. They indicate that
our crystallised abilities tend to peak
around age 60 and plateau until 80.
Conversely, fluid abilities tend to
decline from age 20 to 80.

Structural changes in the brain, such as

the loss of connections between nerve
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cells and a decrease in the size of the
prefrontal cortex, mark the ageing
process. Even without significant
nerve cell loss, gradual damage from
issues like reduced blood flow and
head injuries can trigger nerve cell
degeneration, possibly leading to
cognitive conditions like Alzheimer’s
disease (AD).

Alzheimer’s disease (AD), a prevalent

cause of cognitive decline, manifests
subtly, often starting with memory
issues and progressing to dementia.
Understanding these age-related
cognitive diseases is crucial for
addressing the diverse needs of an
ageing population.

Did you know?

The distinction between dementia and
normal ageing is crucial to understand.
Refer to the visual reference on the next
page for clarity.

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13
Key Takeaways

1. Normal ageing brings changes, as

measurable shifts in cognition occur
with the passage of time.

2. Healthy lifestyles slow potential

decline, as they may decrease the rate
of cognitive decline seen with ageing.

3. Understanding age-related
cognitive shifts is crucial for
addressing the diverse needs of an
ageing population.

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Section 3

Guarding the Gates of Memory

Identifying Signs and Charting the Course to
Prevention
15
Latest advancements in research
on dementia have revealed a crucial
window of opportunity to prevent
cognitive decline, even before
symptoms appear. This ‘asymptomatic
phase’ is where proactive action can
make a significant difference.

Did you know?

There are several biomarkers crucial for
assessing brain health.

Several studies have identified the

following key biomarkers as relevant for
testing the onset of cognitive decline.

His research highlights eight key blood

biomarkers that can serve as early
indicators of potential cognitive decline:
• Homocysteine
• Blood Pressure
• Vitamins B6, B12, and D3
• Folate
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• Insulin resistance
• Cholesterol
• C-reactive protein
• A/G ratio
Monitoring these biomarkers through
simple blood tests allows for early
intervention before symptoms become
severe. Early detection is the key to
unlocking a healthier future for your
brain.

“The greatest treasure is not gold, but

health, the invaluable wealth of life.”
- Mahatma Gandhi

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Key Takeaways

1. Use blood biomarkers to detect

potential problems early and help
prevent cognitive decline.

2. Prioritising diet, exercise, sleep,

stress management, and mental
stimulation is essential for long-term
cognitive health.

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Section 4

The Exercise Prescription

Unlocking the Cognitive Benefits of Physical
Activity
19
Studies emphasize that regular
exercise significantly enhances brain
health. Across 11 studies, researchers
discovered that exercise could reduce
the risk of dementia by around 30%.

Elevating your heart rate through

activities like running, cycling, or tennis,
or building strength with weights,
resistance bands, or bodyweight
exercises, both types of exercise offer
remarkable benefits for your brain.
The recommended goal is to engage
in at least 3-4 workouts per week,
totaling about 150 minutes. This not
only enhances brain power but also
maintains muscle and overall health.

“Guard your body, for it is the sacred

temple that houses your very existence.”
- Deepak Chopra

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Walking enhances cognitive function in
some individuals, challenging the belief
that combining walking with tasks
negatively impacts both. Research from
the University of Rochester shows that
some young and healthy individuals can
actually perform better on cognitive
tasks while walking, adjusting their
brain resources. However, it’s important
not to assume this means it’s okay to
tackle major tasks during walks.

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Key Takeaways

1. Combine aerobic and strength

training to significantly reduce the risk
of dementia.

2. Practicing aerobics sharpens your

mind and enhances cognitive scores,
positively impacting overall mental
acuity.

3. Engage in strength training to

contribute to overall cognitive
benefits, promoting neuroplasticity,
neurotrophic factors, and improved
vascular circulation.

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Section 5

Fueling the Mind

The Role of Nutrition in Brain Health
23
Maintaining a diet rich in fruits,
vegetables, lean protein sources,
whole grains, and healthy fats holds
promise in preserving cognitive
function. Notably, Omega-3 fatty acids,
abundant in fatty fish, flax seeds,
and chia seeds, have demonstrated
a connection to a reduced risk of
cognitive decline.

Vitamins B12 and D are crucial

contributors to brain health. Vitamin
B12, found in animal products, aids in
nerve function and the production of
DNA. Vitamin D, obtained from sunlight
and some foods, supports overall brain
health.

“Let food be thy medicine and medicine

be thy food.”
- Jim Rohn

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Ensuring adequate hydration further
complements these dietary efforts,
as water is essential for optimal
brain function. A holistic approach to
nutrition can significantly contribute to
maintaining cognitive well-being.

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Key Takeaways

1. Eat well to support cognitive

function with a diet rich in fruits,
vegetables, lean proteins, whole
grains, and healthy fats.

2. Consuming Omega-3, Vitamin B12,

and Vitamin D improves cognitive
health.

3. Keep your brain in top shape by

actively consuming 3-4 liters of water
every day.

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Section 6

The Sleep-Dementia Nexus

Exploring the Crucial Role of Sleep in
Cognitive Well-being
27
Sleep is a crucial component of overall
well-being, and profoundly affects
cognitive health. Research suggests
that individuals who consistently sleep
six hours or less per night in their 50s
and 60s face a higher likelihood of
developing dementia in later life.

Inadequate sleep duration emerges

as a potential risk factor for cognitive
decline. This understanding is
based on a longitudinal study where
individuals studied in midlife exhibited
an increased risk of developing
dementia 25 years or more into the
future.

“Sleep is the best meditation.”

- Dalai Lama

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Key Takeaways

1. Make 7 to 8 hours of sleep a priority;

it is vital for overall well-being and is
linked to cognitive health.

2. People who sleep six hours or less

in their 50s and 60s increase the
likelihood of dementia later in life.

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Section 7

Unraveling the Stress-Dementia

Connection
Understanding the Impact of Stress on
Cognitive Health
30
Understanding how stress affects our
body is crucial. Think of stress as your
body’s way of reacting to danger, like
a built-in alarm system. When stress
kicks in, it releases a hormone called
cortisol. Consistent high levels of
cortisol can impact your brain function
and memory.

Long-term stress can also lead to

feelings of depression and anxiety,
which, as studies suggest, increase the
risk of developing dementia.

So, managing stress is not just about

feeling better in the moment, but it’s
also a key player in keeping your brain
healthy for the long run. It’s like giving
your brain some well-deserved rest
after a hectic day.

“You don’t have to see the whole

staircase, just take the first step.”
- Martin Luther King

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Key Takeaways

1. Watch stress levels, as prolonged

stress releases cortisol, which affects
brain function and memory.

2. Manage stress not just for relief, but

because it’s vital for long-term brain
health.

3. Avoid persistent stress as it can

lead to depression and anxiety,
thereby increasing the risk of
dementia.

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Section 8

Nourishing the Intellect

The Role of Cognitive Engagement in
Dementia Prevention
33
Dr. Katy Stubbs from Alzheimer’s
Research UK notes that dementia
should not be considered an inevitable
consequence of ageing. A significant
study involving over 1,600 older adults
revealed a surprising truth: consistent
mental engagement reduced the
likelihood of clinical Alzheimer’s
symptoms by 40%. Maintaining mental
activity throughout life can strengthen
cognitive reserve, helping the brain
resist age-related damage.

These findings align with the

established notion of ‘use it or lose
it,’ suggesting that sustained mental
engagement may potentially delay the

“An enlightened mind is one that can

entertain various thoughts without
being bound by any.”

- Swami Vivekananda

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onset of dementia. However, a limitation
of the research lies in its reliance on
participants self-reporting their activity
levels, which raises concerns about the
accuracy of behaviour assessment.

Research emphasizes that lifestyle

modifications can influence up to
40% of dementia risk. Maintaining
both physical and mental activity is
a recognized strategy for promoting
brain health. Dr. Stubbs stresses
the importance of proactively
considering brain health, with positive
lifestyle changes in one’s 40s and
50s potentially holding particular
significance.

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Key Takeaways

1. Having work, hobbies, a socially

active life, and leisure activities help
build a cognitive reserve, protecting
against dementia.

2. Being mentally active through your

40s & 50s is crucial to lower the risks
of dementia.

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Section 9

Find your Cognitive Age

We use candles to represent
our age on birthdays. But have
you ever considered how to
measure the age of your brain?

Why take the test?

Checking your cognitive age is a

proactive step towards a healthy
brain. It helps find the right actions
and lifestyle tweaks to keep your mind
sharp.

This cognitive test uses a series of

engaging challenges to assess your
cognitive abilities across various
domains, including —

• Memory: How well can you

recall information and retain new
knowledge?

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• Attention: Can you focus on specific
tasks and resist distractions?
• Reasoning: How effectively can
you solve problems and draw logical
conclusions?
• Processing Speed: How quickly can
you analyze information and react to
stimuli?

Have you found

your cognitive age?
Click the link here:
https://liveivory.com/find-your-cognitive-age

Did you know?

Your brain can learn to juggle even in your
70s! So, it’s never too late to push your
cognitive abilities. Take the cognitive age
test today!

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About us

Ivory redefines the ageing experience by

focusing on better brain health, through
neuroscience-backed assessments, interactive
games and brain training programs.

We help detect neurodegenerative risks

and provide personalised solutions through
our expert clinicians and trainers.

Dedicated to the wisdom

and love of our parents

liveivory letsliveivory www.liveivory.com