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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
the top ten tips

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to keep your brain young.

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There're tips to help reduce
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
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
about taking notes.

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My scientists and I
literally went through 17,000 studies

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

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

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But before we start,
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
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
with anything.

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

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We're actually going
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,
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
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
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
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
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,
but very deep belief

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that she, too,
was going to get Alzheimer's,

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that it was entirely genetic,

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that she was doomed
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

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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,
and one gets Alzheimer's -

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they're identical twins,

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

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that doesn't happen.

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

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or gets it so much later
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
your risk of early memory loss.

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And the good news is,
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,
just walk away with this one:

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fast walking is fantastic
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
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
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,
tell them to use a hand wheel.

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

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pushes the oxygen and nutrients
into your brain faster

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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
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
into consistent exercises.

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So you may start with 10 minutes a day.

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I don't know about you,

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but I'm incredibly lazy
when it comes to exercising.

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Just incredibly lazy.

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Exercising for the sake of vanity
never motivated me,

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

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(Laughter)

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

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But when I read this study,

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avoiding Alzheimer's,

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and maintaining your freedom
and independence later on a life,

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hugely motivating.

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So I started walking, and I got tell you,

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it increases your energy, you drop weight,

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and you just feel so much
healthier and happier.

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So definitely recommend that.

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Second tip is to play
mentally engaging games.

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

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is fantastic for you.

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The keys are that has to be interactive,

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mind engaging,

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it's extra good if it's fun.

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So passive entertainment,

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is like watching TV or daytime napping.

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(Laughter)

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Interactive entertainment
includes playing brain fitness games,

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like on Anti-AgingGames.com.

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But you actually
don't even need our games.

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Any kind of learning is fantastic for you.

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So, you can play chess.
You can play bridge.

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

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

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So learn ballroom dancing.

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

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So you can try Tae-Bo dancing,
flamenco, guitar,

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it doesn't really matter.

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

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so your brain is growing
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
doubles the rate of dementia later.

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

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the social cigarette or social cigar,

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causes your capillaries
to act like they're being poisoned

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because guess what?

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They're being poisoned.

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(Laughter)

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You want to avoid that.

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You also want to avoid -

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the jury's out on aluminum,

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they don't know
if these things are inconclusive,

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but if you can avoid it, please do.

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

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There's a website called
cosmeticsdatabase.com,

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and you can literally put in your shampoo,

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your toothpaste, your soap,
your makeup, your sunscreen,

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and all of your cleaning products,

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and it pops out how toxic it is
on a scale to one to ten,

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and you can find out what's toxic

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and what's a safer alternative
to the things you're using.

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Forth tip: being social
is incredibly good for you.

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There's a Harvard study that shows
that people who have five social ties,

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and the people who they spend time with,
who they really enjoy,

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- the people at work don't count,

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you don't really enjoy them
if you're honest with yourself -

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(Laughter)

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So, spent time with those people.

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That people that didn't have
half the rate of cognitive decline,

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as the people who were the most isolated.

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Isolation is terrible for human beings.

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So, super important that you stay social.

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If you don't have a lot of friends,
if you just moved,

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if your friends are negative
and you're getting rid of them

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after the last tips that I tell you,

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try looking at places
like the Red Hat Society,

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the American Association
of University Women.

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I'm sure there are men's groups
that are equivalent,

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but I don't know what they are.

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(Laughter)

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Co-ed groups.

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Also, volunteering is a fantastic place
to meet really high quality new friends.

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VolunteerMatch.org is great.

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Idealist.org.

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If you're in L.A.,
laworks.com has a lot of projects;

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phenomenal place.

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Next is having a purpose
and life direction is fantastic for you.

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Researchers at Rush University
Medical Center found

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that the people with the highest
purpose and life direction

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had 2.4 times less dementia

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than the people with the lowest.

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What this means for you

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is you can pick any cause
outside of your immediate circle,

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of yourself, your friends,
your family, and your acquaintances,

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any cause that's important to you.

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Doesn't matter what it is
as long as it's meaningful for you,

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and just work on it regularly.

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That's great for you,
it's great for society,

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and teach other people to do that, too.

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If you think about
the people in this room,

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the two generation above me

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were the ones who kick down
the doors of sexism and racism,

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and they're now kicking down
the doors of homophobia,

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and there's a lot of more work to be done.

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So, pick any cause that's important to you
and go out there and do it.

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Your brain will thank you
and society will thank you.

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Next one is to relax.

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Relaxation is fantastic for you.

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I told that this would have good news.

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So go to the spa, relax,
whatever you need to do,

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meditate, yoga, reading a book.

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I like relaxing in motion;

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I like walking through nature
and things like that.

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So whatever you need to do,
it's really good,

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because what happens is
stress actually shrinks your brain.

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And you don't want that.

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Stress rewires your brain.

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It affects memory,
it affects decision making.

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It actually ends up messing
with your emotional regulatory system.

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So, it's not good for you.

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I was working at this day job
funding Anti. AgingGames,

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and it was really stressful,

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as I was reading the study
about how stress shrinks your brain.

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(Laughter)

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And it said that the people
who had the high stress job,

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low control,

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multiple bosses
telling you opposite things,

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had the worst...

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this is stress and brain shrinks it,

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and I was like, "Oh my god!
That's my job."

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(Laughter)

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So I decided to quit.

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I ended up leaving shortly thereafter.

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But if you're in that job,
start looking for other jobs.

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You don't need that.
You health is much more important.

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Next tip is to partner with your doctor.

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A good doctor is prevention oriented.

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So, most people stay with their doctors
because that person is nice or familiar.

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That's not a good reason
to stay with a doctor.

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You want someone
who understands prevention,

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understands nutrition,
understands exercise,

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understands the importance of stretching,

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understands the interactions
between things.

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The reason why is,

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I can tell you broccoli
and cauliflower twice a week

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is fantastic for you.

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It decreases lot of
different types of cancers

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by at least 20%.

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If you have a thyroid problem,

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that actually makes
the thyroid problem worse.

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So, a good doctor knows that.

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It's impossible for you to try
to keep track of the stuff yourself.

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A good doctor will tell you

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how your supplements
are interacting with things.

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It's just really important
for you to do that,

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because things are really
intertwined and interactive.

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You generally want to get
most of your vitamins

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from fruits and vegetables,

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and not your supplements,

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but your doctor might ask you
to use some supplements too.

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And a good doctor knows how to do that.

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So, for instance not having
enough vitamin B12

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is linked to memory loss,

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but you can't just take supplements

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00:10:55,857 --> 00:10:58,106
because you don't know
if it's absorbing or not.

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The good doctor knows
how to measure this in your blood stream

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and see if it's absorbing,

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and if it's not absorbing,
then you need a monthly shot.

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So, pick a good doctor

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00:11:06,526 --> 00:11:09,968
and really partner with that person
to go forward in life.

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Next tip is to protect your head.

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People who have had head injuries,

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have two to four times
the rate of Alzheimer's.

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If you had a head injury in the past,

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don't worry, there's a lot of factors:

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what part of your head get hit,
how long you were unconscious,

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for things like that,

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but not going forward
that you have to protect your head.

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00:11:28,755 --> 00:11:31,531
Wear a helmet when you're bike reading.

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00:11:31,531 --> 00:11:36,048
The place that you're more likely
to get hit in the head is in your car.

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So always wear your seat belt.

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Always pick a safer card;

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make that one of your primary screenings,

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00:11:41,508 --> 00:11:43,516
and never text while you're driving.

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The people who text
have 23 times the accident rate

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as the people who don't.

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One study showed that it was equivalent

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to drinking four drinks
and getting behind the wheel.

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Someone's texting in the car,
tell them to pull over.

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If it's that important, pull over.

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And second to last tip is

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the Mediterranean diet
is fantastic for you.

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00:12:06,252 --> 00:12:09,806
It's one of the only proven diets
to just really be good.

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They also call it "eating colorfully".

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00:12:12,528 --> 00:12:15,512
Mediterranean diet involves
seven to ten servings

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of fruits and vegetables per day.

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00:12:17,212 --> 00:12:18,654
I know that sounds like a lot,

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00:12:18,654 --> 00:12:22,035
but actually it's really hard
to gain weight with fruits and vegetables.

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00:12:22,035 --> 00:12:24,042
So you actually end up
filling up with that

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00:12:24,062 --> 00:12:25,250
and losing weight.

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Fresh is best,

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00:12:26,740 --> 00:12:28,286
thyme is second best.

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Mediterranean diet people
also eat a lot of fish,

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preferably wild fish, twice a week.

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They eat nuts, almonds, walnuts,

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preferably raw, not salted.

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00:12:38,971 --> 00:12:40,247
Beans, legumes,

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nobody knows what a legume is.

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(Laughter)

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00:12:43,267 --> 00:12:45,137
Those are peanuts and beans,

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(Laughter)

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and there's a real social component
to the Mediterranean village diet as well.

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00:12:51,037 --> 00:12:53,515
So the last tip that I'm going to give you

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is that positive outlook matters,

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and it matters a lot.

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If you would ask me as a scientist
how much I think this matters,

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I'd say it matters a little bit.

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00:13:01,298 --> 00:13:05,507
But it turns out that it matters
much more than anybody ever thought.

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What happens is that
there is a study called "The Nun Study".

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00:13:10,016 --> 00:13:14,240
They tracked 600,078 nuns
over the course of their lives,

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00:13:14,240 --> 00:13:16,240
and a lot of the nuns even gave permission

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00:13:16,264 --> 00:13:18,447
that upon their death
they could be autopsied.

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00:13:18,447 --> 00:13:21,248
They opened up their brains
to see what was going on

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00:13:21,248 --> 00:13:23,362
and what the correlation is
with Alzheimer's.

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00:13:23,362 --> 00:13:24,565
They found that the nuns

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00:13:24,565 --> 00:13:29,091
who had the highest usage
of positive emotion words,

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so the highest positive outlook,

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00:13:31,015 --> 00:13:33,510
not only aged better,

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and lived longer,
and lived healthier lives,

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but also what was really startling was,

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00:13:37,946 --> 00:13:41,006
in a few cases, when they opened up
the brains of these people,

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00:13:41,006 --> 00:13:42,187
and they looked inside,

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00:13:42,187 --> 00:13:45,412
there were tangles and plaques
that are associated with Alzheimer's,

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00:13:45,412 --> 00:13:48,527
but they didn't have the symptoms
that are of Alzheimer's.

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00:13:48,527 --> 00:13:52,249
So there's this neuroprotective
effect to positive outlook

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00:13:52,249 --> 00:13:54,119
that is really, really great,

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00:13:54,119 --> 00:13:56,215
and scientists are going
to need to study it,

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00:13:56,239 --> 00:13:57,878
but just so you know that's there.

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00:13:57,878 --> 00:14:01,499
The thing that you can do for yourself
is eliminate your negative self-talk.

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00:14:01,499 --> 00:14:02,524
Talk back to it.

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00:14:02,524 --> 00:14:05,498
Your brain doesn't know
the difference between true and false.

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00:14:05,498 --> 00:14:06,980
So talk back to it.

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00:14:06,980 --> 00:14:11,514
Get rid of your negative friends,
replace them with more positive ones,

339
00:14:11,514 --> 00:14:16,256
and just remember that
seeing the opportunity in all challenges

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00:14:16,256 --> 00:14:17,509
is a really good thing.

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00:14:17,509 --> 00:14:19,984
Learning the lessons in mistakes
and then letting go

342
00:14:19,984 --> 00:14:21,116
is a really good thing.

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00:14:21,116 --> 00:14:22,512
And finally,

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00:14:22,512 --> 00:14:24,773
wanted to just share
the VIP code with you.

345
00:14:24,773 --> 00:14:27,017
If you go to Anti-AgingGames.com

346
00:14:27,017 --> 00:14:30,267
and you use the VIP code TEDxVIP

347
00:14:30,267 --> 00:14:32,244
or TEDVIP, no spaces,

348
00:14:32,244 --> 00:14:35,452
you can get a free month
of Anti-AgingGames.

349
00:14:35,452 --> 00:14:36,773
You also get a better rate;

350
00:14:36,773 --> 00:14:39,360
you get a friends and family rate
of 9.95 dollars/month

351
00:14:39,360 --> 00:14:41,009
instead of 12.99 dollars/month.

352
00:14:41,009 --> 00:14:44,767
If you like it you keep it,

353
00:14:44,767 --> 00:14:46,782
and we donate all of the profits,

354
00:14:46,782 --> 00:14:50,274
100% of the profits from the TEDxVIP code

355
00:14:50,274 --> 00:14:55,246
to various charities.

356
00:14:55,246 --> 00:14:59,230
I mean, our basic goal
is to improve lives around the world.

357
00:14:59,230 --> 00:15:00,742
In the US what that means,

358
00:15:00,742 --> 00:15:03,778
is sponsoring Alzheimer's
prevention research,

359
00:15:03,778 --> 00:15:08,241
and cancer prevention research,
dementia prevention research,

360
00:15:08,241 --> 00:15:10,029
as well as some cure research.

361
00:15:10,029 --> 00:15:16,057
Overseas, it's not really a matter
of taking people from 75 or 85 to 100;

362
00:15:16,057 --> 00:15:18,433
it's more a matter
of taking people from 5 to 35,

363
00:15:18,433 --> 00:15:21,982
using clean water access, malaria nets,
and things like that.

364
00:15:21,982 --> 00:15:23,281
Education medicine.

365
00:15:23,281 --> 00:15:24,768
So, that's what we're doing.

366
00:15:24,768 --> 00:15:28,254
In general, the company donates
20% of its pretax profit to charity.

367
00:15:28,254 --> 00:15:30,963
So, if you like these tips,
if you found them valuable,

368
00:15:30,963 --> 00:15:32,226
please share them.

369
00:15:32,226 --> 00:15:35,580
We went through years of research
to be able to give this to you today.

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00:15:35,580 --> 00:15:36,585
Thank you very much.

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00:15:36,585 --> 00:15:38,491
(Applause)