I absolutely love continuing education! I’d do it even if it weren’t required for certification. And as it turns out, summarizing what I learned in Fabio Comana’s Brain Fitness course is more than just informative—it’s actually boosting my hippocampus (the part of the brain responsible for learning and memory).
So, here’s what I took away from his lecture:
Brain Shrinkage: A Reality Check
- Just like our brain grows, it can also shrink over time.
- By your late 20s, your hippocampus loses 1% of its mass each year.
- 10% of adults over 65 experience some form of cognitive impairment.
- That number jumps to 50% by age 80.
Why Does Cognitive Decline Happen?
- Physiological losses in brain cells
- Diseases like Alzheimer’s
- Lack of mental stimulation (use it or lose it!)
- Physical inactivity
- Depression
- Certain medications
The Best Solution? EXERCISE!
Studies show that regular exercise is one of the most powerful tools to prevent cognitive decline.
How Often?
- Daily is best but aim for at least 4 times per week.
- Twice a week may help, but research suggests it’s not as effective.
How Intense?
- Moderate-to-vigorous intensity (think sweat & labored breathing) is key!
- Moderate intensity boosts antioxidant capacity in the brain.
- Higher intensity (anaerobic) improves cognition but doesn’t provide as many antioxidants.
How Long?
- As little as 8-12 minutes of aerobic activity per day can help!
- 40-60 minutes of cardio (2-3x per week) or 60 minutes of resistance training (3x per week) supports hippocampus growth.
Plan Your Workouts for Maximum Brain Benefit
Avoid intense aerobic workouts too close to bedtime—elevated core temperature (98.6°F+) can disrupt sleep, much like a fever.
For better sleep:
- Keep your bedroom dark (no screens, no TV).
- Move pets or a snoring spouse elsewhere if needed!
- Opt for pre-bed relaxation: gentle yoga, stretching, meditation.
Managing stress during the day (with yoga, tai chi, qigong, or even 15 minutes of quiet time) keeps cortisol levels in check, preventing junk food cravings.
What to Eat for a Brain Boost?
Eat smart & stop at 80% full – that’s the hara hachi bu principle
Dr. Daniel Amen’s Top Brain Foods include:
- Apples
- Avocados
- Barley
- Bok choy
- Brussels sprouts
- Green tea
- Lemons
- Lentils
- Oats
- Olive oil
- Quinoa
- Walnuts
Brain Games: Love Them or Hate Them, They Work!
I used to hate games. Growing up, my dad did crosswords in ink and Scrabble or Cribbage night meant no TV and high expectations. Messing up meant getting called a “bonehead”—not exactly motivational.
But now, I see their value. Brain games help maintain cognitive function as we age.
Here are a few from Fabio Comana’s lecture:
Digital Brain Training
- Download Lumosity
- Download Elevate
- Analog Brain Training
- Backward Digit Span – Start at 100 and subtract by 7s as fast as possible.
- Backwards Spelling – Say words out loud in reverse order (no writing!).
Final Thought: Train Your Brain Like You Train Your Body
- Exercise regularly to keep your brain sharp.
- Eat brain-friendly foods in moderation.
- Sleep smart—create a bedtime routine that works.
- Challenge your mental muscles with games & learning.
Your brain is just like your body—keep it active, and it will serve you well for years to co
