0:00:03.842,0:00:05.351
I'm super excited to be here.

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I'm a big fan of TED and TEDx.

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I think these events are wonderful.

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So, I'm the CEO and one of the co-founders

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of Anti-AgingGames.com,

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and today I'm going to give you[br]the top ten tips

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to keep your brain young.

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There're tips to help reduce[br]your risk of early memory loss,

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and what I want you to do is,

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if you like the tips,

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I'd like you to share them[br]with as many people as possible,

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with friends and family.

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I'm actually going to show you the website

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where you can get a copy of the tips.

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So don't worry too much[br]about taking notes.

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My scientists and I[br]literally went through 17,000 studies

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to come up with the tips[br]that I'm going to share with you today,

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as well as the tips[br]that are in our games and on our site.

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But before we start,[br]I want to tell you a few things.

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First off, I'm not a doctor.

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I make games for a living.

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So, this is not medical advice.

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This is simply a starting point

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for you to speak with[br]about your future health

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with your doctor.

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Secondly, it's all good news.

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So don't worry,

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I'm not going to terrify you[br]with anything.

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Third, I'm not here to sell you anything.

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We're actually going[br]to give you a VIP code

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so you can have free access to the games.

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So, don't worry,[br]no supplements, no snake-oil,

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nothing like that.

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(Laughter)

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Just pure tips with no ulterior motive.

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So let me give you the e-mail.

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If you actually send an e-mail[br]to Tips@Anti-Aging-Games.com,

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you'll get a copy of the tips

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as well as a link[br]to see all of the tips on the website.

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Or you can just go to Anti-AgingGames.com

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and click on the brain tips section.

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So this whole thing started[br]four or five years ago

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when one of my friends' mom

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got Alzheimer's.

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And while I was watching[br]my friend deal with this

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and just struggling with it

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emotionally, physically, financially,

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I noticed that there is this unspoken,[br]but very deep belief

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that she, too,[br]was going to get Alzheimer's,

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that it was entirely genetic,

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that she was doomed[br]to have this happen too eventually.

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And that's just not true.

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That is absolutely not true.

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Depending on who you ask,

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only 5 to 8% of Alzheimer's

0:02:18.510,0:02:20.512
is linked to a single gene to begin with.

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There is a study that shows that,

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when you have two identical twins,[br]and one gets Alzheimer's -

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they're identical twins,

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you expect the other one[br]to get Alzheimer's 100% of the time,

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that doesn't happen.

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21% of the time,[br]the other twin doesn't get Alzheimer's

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or gets it so much later[br]that it's unrelated to that genetic basis.

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So I'm here to tell you about that 21%,

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and what lifestyle changes you can make

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to actually help reduce[br]your risk of early memory loss.

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And the good news is,[br]everything that I'm going to tell you,

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it's easy, it's free,

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and you can do it starting today.

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So without a further ado

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I will talk about the first tip.

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The first tip,

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and if you walk away with nothing else,[br]just walk away with this one:

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fast walking is fantastic[br]for your brain and your heart.

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So fast walking 30 minutes a day,

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five times a week,

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is linked to 33% less Alzheimer's.

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If you actually include[br]vigorous aerobic exercises

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that get your heart rate up,

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three times a week, at least 20 minutes,

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that actually reduces your risk[br]down to 50%.

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So, fantastic news.

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If you can't walk comfortably,

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what you want to do is water walking,

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cross-country skiing,

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or if you know someone in a wheelchair,[br]tell them to use a hand wheel.

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Any aerobic activity that basically pushes[br]the blood into your brain faster,

0:03:45.799,0:03:48.390
pushes the oxygen and nutrients[br]into your brain faster

0:03:48.390,0:03:49.544
helps things repair,

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pushes the waste out of your brain.

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That is fantastic for you.

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You doctor will tell you[br]that if you have an exercise at all,

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what's really important

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is for you to just start getting[br]into consistent exercises.

0:04:02.024,0:04:04.755
So you may start with 10 minutes a day.

0:04:04.755,0:04:05.868
I don't know about you,

0:04:05.868,0:04:09.458
but I'm incredibly lazy[br]when it comes to exercising.

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Just incredibly lazy.

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Exercising for the sake of vanity[br]never motivated me,

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because I just figure plus or minus[br]ten, twenty pounds, who cares?

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(Laughter)

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It's true. It's just not motivating.

0:04:19.515,0:04:21.249
But when I read this study,

0:04:21.249,0:04:22.815
avoiding Alzheimer's,

0:04:22.815,0:04:26.018
and maintaining your freedom[br]and independence later on a life,

0:04:26.018,0:04:27.101
hugely motivating.

0:04:27.101,0:04:29.082
So I started walking, and I got tell you,

0:04:29.082,0:04:31.771
it increases your energy, you drop weight,

0:04:31.771,0:04:35.249
and you just feel so much[br]healthier and happier.

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So definitely recommend that.

0:04:36.765,0:04:41.535
Second tip is to play[br]mentally engaging games.

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Studies show that any kind of learning,[br]any kind of mind engaging game play

0:04:45.667,0:04:47.028
is fantastic for you.

0:04:47.028,0:04:49.759
The keys are that has to be interactive,

0:04:49.759,0:04:51.746
mind engaging,

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it's extra good if it's fun.

0:04:53.247,0:04:54.752
So passive entertainment,

0:04:54.752,0:04:57.790
is like watching TV or daytime napping.

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(Laughter)

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Interactive entertainment[br]includes playing brain fitness games,

0:05:03.011,0:05:05.190
like on Anti-AgingGames.com.

0:05:05.190,0:05:07.245
But you actually[br]don't even need our games.

0:05:07.245,0:05:09.256
Any kind of learning is fantastic for you.

0:05:09.256,0:05:11.526
So, you can play chess.[br]You can play bridge.

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You can learn a new instrument,[br]a complicated dance or language.

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If there's a social component[br]or physical component, even better.

0:05:20.152,0:05:21.470
So learn ballroom dancing.

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What's funny is you don't actually[br]have to be good at it at all.

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So you can try Tae-Bo dancing,[br]flamenco, guitar,

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it doesn't really matter.

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You're doing different things[br]than what you usually do during the day,

0:05:31.844,0:05:34.515
so your brain is growing[br]new neural connections,

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and it's just fantastic for you.

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Third tip: avoid poisons.

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Everybody knows about lead in smoking.

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What you may not know

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is that smoking in midlife[br]doubles the rate of dementia later.

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And what I didn't know was[br]that even an occasional cigarette,

0:05:52.253,0:05:54.275
the social cigarette or social cigar,

0:05:54.275,0:05:57.512
causes your capillaries[br]to act like they're being poisoned

0:05:57.512,0:05:58.582
because guess what?

0:05:58.582,0:05:59.769
They're being poisoned.

0:05:59.769,0:06:01.267
(Laughter)

0:06:01.267,0:06:02.765
You want to avoid that.

0:06:02.765,0:06:04.117
You also want to avoid -

0:06:04.117,0:06:06.357
the jury's out on aluminum,

0:06:06.357,0:06:08.717
they don't know[br]if these things are inconclusive,

0:06:08.717,0:06:10.513
but if you can avoid it, please do.

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You also want to avoid[br]toxic substances in your everyday life.

0:06:14.166,0:06:17.262
There's a website called[br]cosmeticsdatabase.com,

0:06:17.262,0:06:19.775
and you can literally put in your shampoo,

0:06:19.775,0:06:23.259
your toothpaste, your soap,[br]your makeup, your sunscreen,

0:06:23.259,0:06:24.971
and all of your cleaning products,

0:06:24.971,0:06:28.032
and it pops out how toxic it is[br]on a scale to one to ten,

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and you can find out what's toxic

0:06:30.238,0:06:33.283
and what's a safer alternative[br]to the things you're using.

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Forth tip: being social[br]is incredibly good for you.

0:06:38.033,0:06:42.760
There's a Harvard study that shows[br]that people who have five social ties,

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and the people who they spend time with,[br]who they really enjoy,

0:06:45.725,0:06:47.306
- the people at work don't count,

0:06:47.306,0:06:50.196
you don't really enjoy them[br]if you're honest with yourself -

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(Laughter)

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So, spent time with those people.

0:06:53.247,0:06:56.755
That people that didn't have[br]half the rate of cognitive decline,

0:06:56.755,0:06:58.720
as the people who were the most isolated.

0:06:58.720,0:07:01.000
Isolation is terrible for human beings.

0:07:01.000,0:07:04.501
So, super important that you stay social.

0:07:04.501,0:07:07.259
If you don't have a lot of friends,[br]if you just moved,

0:07:07.259,0:07:10.065
if your friends are negative[br]and you're getting rid of them

0:07:10.116,0:07:11.917
after the last tips that I tell you,

0:07:11.997,0:07:14.505
try looking at places[br]like the Red Hat Society,

0:07:14.505,0:07:16.760
the American Association[br]of University Women.

0:07:16.760,0:07:19.266
I'm sure there are men's groups[br]that are equivalent,

0:07:19.266,0:07:20.801
but I don't know what they are.

0:07:20.801,0:07:21.866
(Laughter)

0:07:21.866,0:07:22.890
Co-ed groups.

0:07:22.890,0:07:27.549
Also, volunteering is a fantastic place[br]to meet really high quality new friends.

0:07:27.549,0:07:29.521
VolunteerMatch.org is great.

0:07:29.521,0:07:30.777
Idealist.org.

0:07:30.777,0:07:34.883
If you're in L.A.,[br]laworks.com has a lot of projects;

0:07:34.883,0:07:36.499
phenomenal place.

0:07:36.499,0:07:41.806
Next is having a purpose[br]and life direction is fantastic for you.

0:07:43.087,0:07:46.093
Researchers at Rush University[br]Medical Center found

0:07:46.093,0:07:50.253
that the people with the highest[br]purpose and life direction

0:07:50.253,0:07:52.729
had 2.4 times less dementia

0:07:52.729,0:07:54.523
than the people with the lowest.

0:07:54.523,0:07:56.512
What this means for you

0:07:56.512,0:08:00.511
is you can pick any cause[br]outside of your immediate circle,

0:08:00.511,0:08:03.478
of yourself, your friends,[br]your family, and your acquaintances,

0:08:03.478,0:08:05.194
any cause that's important to you.

0:08:05.194,0:08:08.273
Doesn't matter what it is[br]as long as it's meaningful for you,

0:08:08.273,0:08:10.860
and just work on it regularly.

0:08:10.860,0:08:14.268
That's great for you,[br]it's great for society,

0:08:14.268,0:08:17.219
and teach other people to do that, too.

0:08:17.219,0:08:19.279
If you think about[br]the people in this room,

0:08:19.279,0:08:21.777
the two generation above me

0:08:21.777,0:08:24.778
were the ones who kick down[br]the doors of sexism and racism,

0:08:24.778,0:08:27.285
and they're now kicking down[br]the doors of homophobia,

0:08:27.285,0:08:29.285
and there's a lot of more work to be done.

0:08:29.309,0:08:32.774
So, pick any cause that's important to you[br]and go out there and do it.

0:08:32.774,0:08:35.251
Your brain will thank you[br]and society will thank you.

0:08:35.750,0:08:38.250
Next one is to relax.

0:08:38.250,0:08:39.994
Relaxation is fantastic for you.

0:08:39.994,0:08:41.993
I told that this would have good news.

0:08:41.993,0:08:45.512
So go to the spa, relax,[br]whatever you need to do,

0:08:45.512,0:08:48.281
meditate, yoga, reading a book.

0:08:48.281,0:08:49.529
I like relaxing in motion;

0:08:49.529,0:08:51.925
I like walking through nature[br]and things like that.

0:08:51.925,0:08:54.025
So whatever you need to do,[br]it's really good,

0:08:54.025,0:08:57.551
because what happens is[br]stress actually shrinks your brain.

0:08:57.551,0:08:58.765
And you don't want that.

0:08:58.765,0:09:00.500
Stress rewires your brain.

0:09:00.500,0:09:03.237
It affects memory,[br]it affects decision making.

0:09:03.237,0:09:07.752
It actually ends up messing[br]with your emotional regulatory system.

0:09:07.752,0:09:10.001
So, it's not good for you.

0:09:10.001,0:09:14.040
I was working at this day job[br]funding Anti. AgingGames,

0:09:14.040,0:09:15.646
and it was really stressful,

0:09:15.646,0:09:18.616
as I was reading the study[br]about how stress shrinks your brain.

0:09:18.616,0:09:19.763
(Laughter)

0:09:19.763,0:09:23.733
And it said that the people[br]who had the high stress job,

0:09:23.733,0:09:24.754
low control,

0:09:24.754,0:09:27.513
multiple bosses[br]telling you opposite things,

0:09:27.513,0:09:28.758
had the worst...

0:09:28.758,0:09:31.011
this is stress and brain shrinks it,

0:09:31.011,0:09:33.121
and I was like, "Oh my god![br]That's my job."

0:09:33.121,0:09:34.172
(Laughter)

0:09:34.172,0:09:36.191
So I decided to quit.

0:09:36.191,0:09:38.010
I ended up leaving shortly thereafter.

0:09:38.010,0:09:40.683
But if you're in that job,[br]start looking for other jobs.

0:09:40.683,0:09:43.524
You don't need that.[br]You health is much more important.

0:09:44.024,0:09:46.770
Next tip is to partner with your doctor.

0:09:46.770,0:09:49.681
A good doctor is prevention oriented.

0:09:49.681,0:09:53.785
So, most people stay with their doctors[br]because that person is nice or familiar.

0:09:53.785,0:09:56.023
That's not a good reason[br]to stay with a doctor.

0:09:56.023,0:09:58.511
You want someone[br]who understands prevention,

0:09:58.511,0:10:00.768
understands nutrition,[br]understands exercise,

0:10:00.768,0:10:02.752
understands the importance of stretching,

0:10:02.752,0:10:05.206
understands the interactions[br]between things.

0:10:05.206,0:10:06.503
The reason why is,

0:10:06.503,0:10:09.492
I can tell you broccoli[br]and cauliflower twice a week

0:10:09.492,0:10:11.018
is fantastic for you.

0:10:11.018,0:10:13.206
It decreases lot of[br]different types of cancers

0:10:13.206,0:10:14.756
by at least 20%.

0:10:14.756,0:10:18.244
If you have a thyroid problem,

0:10:18.244,0:10:20.490
that actually makes[br]the thyroid problem worse.

0:10:20.490,0:10:22.005
So, a good doctor knows that.

0:10:22.005,0:10:25.465
It's impossible for you to try[br]to keep track of the stuff yourself.

0:10:25.465,0:10:26.868
A good doctor will tell you

0:10:26.868,0:10:29.508
how your supplements[br]are interacting with things.

0:10:29.508,0:10:31.665
It's just really important[br]for you to do that,

0:10:31.665,0:10:35.780
because things are really[br]intertwined and interactive.

0:10:35.780,0:10:38.274
You generally want to get[br]most of your vitamins

0:10:38.274,0:10:40.268
from fruits and vegetables,

0:10:40.268,0:10:41.759
and not your supplements,

0:10:41.759,0:10:45.016
but your doctor might ask you[br]to use some supplements too.

0:10:45.016,0:10:47.282
And a good doctor knows how to do that.

0:10:47.282,0:10:52.953
So, for instance not having[br]enough vitamin B12

0:10:52.953,0:10:54.183
is linked to memory loss,

0:10:54.183,0:10:55.857
but you can't just take supplements

0:10:55.857,0:10:58.106
because you don't know[br]if it's absorbing or not.

0:10:58.106,0:11:01.013
The good doctor knows[br]how to measure this in your blood stream

0:11:01.013,0:11:02.252
and see if it's absorbing,

0:11:02.252,0:11:04.893
and if it's not absorbing,[br]then you need a monthly shot.

0:11:04.893,0:11:06.526
So, pick a good doctor

0:11:06.526,0:11:09.968
and really partner with that person[br]to go forward in life.

0:11:09.968,0:11:12.259
Next tip is to protect your head.

0:11:12.259,0:11:15.259
People who have had head injuries,

0:11:15.259,0:11:17.524
have two to four times[br]the rate of Alzheimer's.

0:11:17.524,0:11:19.315
If you had a head injury in the past,

0:11:19.315,0:11:21.508
don't worry, there's a lot of factors:

0:11:21.508,0:11:24.476
what part of your head get hit,[br]how long you were unconscious,

0:11:24.476,0:11:25.572
for things like that,

0:11:25.572,0:11:28.755
but not going forward[br]that you have to protect your head.

0:11:28.755,0:11:31.531
Wear a helmet when you're bike reading.

0:11:31.531,0:11:36.048
The place that you're more likely[br]to get hit in the head is in your car.

0:11:36.048,0:11:38.261
So always wear your seat belt.

0:11:38.261,0:11:39.530
Always pick a safer card;

0:11:39.530,0:11:41.508
make that one of your primary screenings,

0:11:41.508,0:11:43.516
and never text while you're driving.

0:11:43.516,0:11:47.275
The people who text[br]have 23 times the accident rate

0:11:47.275,0:11:48.762
as the people who don't.

0:11:48.762,0:11:51.754
One study showed that it was equivalent

0:11:51.754,0:11:54.281
to drinking four drinks[br]and getting behind the wheel.

0:11:54.281,0:11:56.814
Someone's texting in the car,[br]tell them to pull over.

0:11:56.814,0:11:58.480
If it's that important, pull over.

0:12:01.510,0:12:03.502
And second to last tip is

0:12:03.502,0:12:06.252
the Mediterranean diet[br]is fantastic for you.

0:12:06.252,0:12:09.806
It's one of the only proven diets[br]to just really be good.

0:12:09.806,0:12:12.528
They also call it "eating colorfully".

0:12:12.528,0:12:15.512
Mediterranean diet involves[br]seven to ten servings

0:12:15.512,0:12:17.212
of fruits and vegetables per day.

0:12:17.212,0:12:18.654
I know that sounds like a lot,

0:12:18.654,0:12:22.035
but actually it's really hard[br]to gain weight with fruits and vegetables.

0:12:22.035,0:12:24.042
So you actually end up[br]filling up with that

0:12:24.062,0:12:25.250
and losing weight.

0:12:25.590,0:12:26.740
Fresh is best,

0:12:26.740,0:12:28.286
thyme is second best.

0:12:29.216,0:12:31.514
Mediterranean diet people[br]also eat a lot of fish,

0:12:31.514,0:12:33.978
preferably wild fish, twice a week.

0:12:33.978,0:12:36.510
They eat nuts, almonds, walnuts,

0:12:36.510,0:12:38.281
preferably raw, not salted.

0:12:38.971,0:12:40.247
Beans, legumes,

0:12:40.247,0:12:41.762
nobody knows what a legume is.

0:12:41.762,0:12:43.267
(Laughter)

0:12:43.267,0:12:45.137
Those are peanuts and beans,

0:12:45.137,0:12:46.252
(Laughter)

0:12:46.252,0:12:50.777
and there's a real social component[br]to the Mediterranean village diet as well.

0:12:51.037,0:12:53.515
So the last tip that I'm going to give you

0:12:53.515,0:12:55.506
is that positive outlook matters,

0:12:55.506,0:12:56.510
and it matters a lot.

0:12:56.510,0:12:59.586
If you would ask me as a scientist[br]how much I think this matters,

0:12:59.586,0:13:01.298
I'd say it matters a little bit.

0:13:01.298,0:13:05.507
But it turns out that it matters[br]much more than anybody ever thought.

0:13:05.509,0:13:10.016
What happens is that[br]there is a study called "The Nun Study".

0:13:10.016,0:13:14.240
They tracked 600,078 nuns[br]over the course of their lives,

0:13:14.240,0:13:16.240
and a lot of the nuns even gave permission

0:13:16.264,0:13:18.447
that upon their death[br]they could be autopsied.

0:13:18.447,0:13:21.248
They opened up their brains[br]to see what was going on

0:13:21.248,0:13:23.362
and what the correlation is[br]with Alzheimer's.

0:13:23.362,0:13:24.565
They found that the nuns

0:13:24.565,0:13:29.091
who had the highest usage[br]of positive emotion words,

0:13:29.091,0:13:31.015
so the highest positive outlook,

0:13:31.015,0:13:33.510
not only aged better,

0:13:33.510,0:13:35.768
and lived longer,[br]and lived healthier lives,

0:13:35.768,0:13:37.946
but also what was really startling was,

0:13:37.946,0:13:41.006
in a few cases, when they opened up[br]the brains of these people,

0:13:41.006,0:13:42.187
and they looked inside,

0:13:42.187,0:13:45.412
there were tangles and plaques[br]that are associated with Alzheimer's,

0:13:45.412,0:13:48.527
but they didn't have the symptoms[br]that are of Alzheimer's.

0:13:48.527,0:13:52.249
So there's this neuroprotective[br]effect to positive outlook

0:13:52.249,0:13:54.119
that is really, really great,

0:13:54.119,0:13:56.215
and scientists are going[br]to need to study it,

0:13:56.239,0:13:57.878
but just so you know that's there.

0:13:57.878,0:14:01.499
The thing that you can do for yourself[br]is eliminate your negative self-talk.

0:14:01.499,0:14:02.524
Talk back to it.

0:14:02.524,0:14:05.498
Your brain doesn't know[br]the difference between true and false.

0:14:05.498,0:14:06.980
So talk back to it.

0:14:06.980,0:14:11.514
Get rid of your negative friends,[br]replace them with more positive ones,

0:14:11.514,0:14:16.256
and just remember that[br]seeing the opportunity in all challenges

0:14:16.256,0:14:17.509
is a really good thing.

0:14:17.509,0:14:19.984
Learning the lessons in mistakes[br]and then letting go

0:14:19.984,0:14:21.116
is a really good thing.

0:14:21.116,0:14:22.512
And finally,

0:14:22.512,0:14:24.773
wanted to just share[br]the VIP code with you.

0:14:24.773,0:14:27.017
If you go to Anti-AgingGames.com

0:14:27.017,0:14:30.267
and you use the VIP code TEDxVIP

0:14:30.267,0:14:32.244
or TEDVIP, no spaces,

0:14:32.244,0:14:35.452
you can get a free month[br]of Anti-AgingGames.

0:14:35.452,0:14:36.773
You also get a better rate;

0:14:36.773,0:14:39.360
you get a friends and family rate[br]of 9.95 dollars/month

0:14:39.360,0:14:41.009
instead of 12.99 dollars/month.

0:14:41.009,0:14:44.767
If you like it you keep it,

0:14:44.767,0:14:46.782
and we donate all of the profits,

0:14:46.782,0:14:50.274
100% of the profits from the TEDxVIP code

0:14:50.274,0:14:55.246
to various charities.

0:14:55.246,0:14:59.230
I mean, our basic goal[br]is to improve lives around the world.

0:14:59.230,0:15:00.742
In the US what that means,

0:15:00.742,0:15:03.778
is sponsoring Alzheimer's[br]prevention research,

0:15:03.778,0:15:08.241
and cancer prevention research,[br]dementia prevention research,

0:15:08.241,0:15:10.029
as well as some cure research.

0:15:10.029,0:15:16.057
Overseas, it's not really a matter[br]of taking people from 75 or 85 to 100;

0:15:16.057,0:15:18.433
it's more a matter[br]of taking people from 5 to 35,

0:15:18.433,0:15:21.982
using clean water access, malaria nets,[br]and things like that.

0:15:21.982,0:15:23.281
Education medicine.

0:15:23.281,0:15:24.768
So, that's what we're doing.

0:15:24.768,0:15:28.254
In general, the company donates[br]20% of its pretax profit to charity.

0:15:28.254,0:15:30.963
So, if you like these tips,[br]if you found them valuable,

0:15:30.963,0:15:32.226
please share them.

0:15:32.226,0:15:35.580
We went through years of research[br]to be able to give this to you today.

0:15:35.580,0:15:36.585
Thank you very much.

0:15:36.585,0:15:38.491
(Applause)