Week 1:  Orientation and class information

Welcome to the first week of the Brain Fitness course! In this orientation session, we'll get you familiar with the resources, tools, and foundational concepts that will guide you throughout the semester. Whether you're a seasoned student or new to the subject, our goal is to lay a solid foundation for your journey in improving brain health and cognitive function.

This week, we’ll introduce the structure of the course, including how to navigate the course website, use BrainHQ for brain training, and participate in Zoom sessions. You’ll also get a sneak peek at the exciting topics we’ll explore throughout the semester and learn how understanding brain fitness can benefit your cognitive health

In our first week of Brain Fitness, we’ll lay the foundation for the course by introducing key resources, tools, and concepts. Here’s what to expect:

• Understanding the Course Structure: We’ll go over the components of the Brain Fitness class, including Zoom sessions, BrainHQ, and how to navigate our course website.

• Getting Comfortable with Canvas: Learn how to log in to Canvas and use it effectively to access class materials, announcements, and activities.

• Exploring the Brain Fitness Website: A quick tour of our course website where you’ll find resources, weekly lessons, and quizzes.

• Discovering BrainHQ: Introduction to the BrainHQ platform and how it helps improve brain function through fun, interactive exercises.

• Setting Expectations: Understand the goals and benefits of studying brain fitness, and how the tools we’ll use help enhance cognitive health.

This week will be all about setting you up for success throughout the semester, making sure you’re familiar with all the resources and tools you’ll need. By the end of the week, you’ll feel confident navigating the course and ready to dive into the exciting topics ahead!

• Course website:  bfclass.com

• BrainHQ site:  https://v4.brainhq.com/

• Student site with schedule and more:  sdcestudent55.com

• Site to enroll in classes:  myportal.sdccd.edu

• Official SDCCE site:  sdcce.edu

Brain HQ site: BrainHQ

· General Handout for First Class: Available on the course website.

· Handout with Facts about Brain Fitness: Download it from the course resources.

· Introduction to the Class for Fall 2025: Available on the course website.

· Introduction to Topics this Semester: A general outline of the upcoming course content.

· Quiz: Available on the course website after the first lesson.

We offer Zoom sessions on multiple days of the week, with different instructors, so you can choose sessions that best fit your schedule. Here’s how to navigate the Zoom features for our course:

· Zoom Session Links: Access a list of Zoom sessions with instructors’ names. Click on an instructor’s name for direct links to the Zoom classroom.

· Calendar: Use the agenda view for the most detailed schedule of upcoming sessions, including phone numbers, passcodes, and other relevant details.

· Zoom Instructions: Detailed instructions for navigating Zoom are provided at the bottom of the Zoom classroom page.

Weekly Activities on Zoom:

Our weekly Zoom activities are based on the lesson of the week, but each instructor will bring unique insights and activities to the session. This ensures that no two Zoom classes are the same!

Steps to sign into Canvas:

§ Sign in with your student email

§ Use your PORTAL password

§ Complete the two-step authentication

If unable to connect to Canvas, contact student support at:

· Email: support@student.sdccd.edu

· Call: 619-388-1140

You can visit Student Website for more information Steps to sign into Canvas and Canvas Login Instructions (https://sites.google.com/sdceonline.com/emeritusclasses/home#h.aaazzqct63zo)

A key component of our Brain Fitness class is BrainHQ, an online brain training program that helps improve brain function through targeted exercises. Here's how it fits into the course: · Accessing BrainHQ: BrainHQ

· Pre-requisite: You must complete the Basics program to receive a license for BrainHQ. You can take both the Basics and Topics courses in the same semester for maximum benefit.

· Training Categories: BrainHQ includes six main categories of exercises:

o Attention

o Brain Speed

o Memory

o People Skills

o Intelligence

o Navigation

· Scientific Backing: Research suggests that BrainHQ rewires the brain, improving activation, timing, and connectivity between different regions. The program checks off key components listed in the Institute of Medicine’s Checklist for Brain Training.

By consistently participating in BrainHQ exercises, you’ll see improvements in cognitive functions, sometimes in as little as 20 minutes per session.

The Brain Fitness website is your one-stop destination for course materials, links, and resources. Here's a breakdown of what you'll find:

· Home Page: Welcome video, links to important sections like BrainHQ, official syllabus, instructor biographies, and a video tour of the syllabus.

· Weekly Lessons: Access weekly lessons directly through the course website. Each lesson is enriched with images, videos, and links to quizzes.

· Fall Weekly Emails: If you missed any email communications, you can find them archived on the website.

· Zoom Classroom: This updated page includes links to Zoom sessions, a calendar, and additional information like phone numbers and tutorials.

· Student Registration: Tutorials for enrolling in classes, understanding permission numbers, and waitlists.

· Announcements: Topical updates and reminders for students.

· Student Resources: A collection of helpful links and local mental health resources.

· Discussion Board: Engage with your peers through Canvas for additional support and ideas related to the course.

· FAQs: Find answers to common questions about the course, technology, and BrainHQ.

For Emeritus students, we offer additional resources to help with registration, technology support, and class information:

· Fall Schedule: Complete Fall 2025 schedule for Emeritus classes.

· Technology Assistance: Find help using technology and accessing SDCCE resources.

· Student Guides: Step-by-step guides for using Zoom and navigating online platforms.

· Mental Health Resources: Support resources for maintaining mental well-being.

· Flyers and Registration Info: Flyers about classes, and registration tutorials. For more information, visit Emeritus Student Website.

The official website for SDCCE can be found at:  sdcce.edu.  On this site, you can find information on all classes (Emeritus and other departments), help in registering and navigating, and is the first stop in applying online for brand new students.

Here’s what to expect from our weekly lessons:

· Brain-Healthy Lifestyle: Lessons are based on research and scientific findings, encouraging a brain-healthy lifestyle.

· Peer-Reviewed Sources: We use reputable sources, including peer-reviewed journals and websites. Multiple sources will be provided to ensure the accuracy and credibility of information.

· Technical Learning: While we aim to make the content accessible, some lessons may delve into more technical areas of brain science. This is an opportunity for students to challenge themselves and dive deeper into topics.

· No Medical Advice: We do not provide medical advice. If you have specific medical concerns, we encourage you to consult a healthcare professional.

· Online Access: Lessons can be accessed via handouts or directly on the course website. We recommend using the website for the full learning experience, including multimedia resources and quizzes.

· Zoom Sessions: Each Zoom session will align with the weekly lesson, but instructors may bring their own unique approach to the material.

Why We Study Brain Fitness: The Importance of Learning About the Brain and the Benefits of a Healthy Brain 

What Is Brain Health? 

Brain health refers to how well the brain functions across various cognitive and emotional domains, such as memory, learning, judgment, emotion, and coordination. It also involves the brain's ability to adapt to challenges, manage stress, remain resilient, and perform mental tasks effectively throughout life (World Health Organization, 2021). A key aspect of brain health is the brain's flexibility to respond to both internal and external changes, maintaining optimal function across various life stages. 

What Is Optimal Brain Health? 

Optimal brain health represents the brain’s ability to function at its best—cognitively, emotionally, and physically. It includes maintaining clear thinking, emotional balance, strong memory, and the capacity to manage stress and adapt to life’s challenges (McLoughlin & Morley, 2022). Achieving and maintaining optimal brain health can be challenging, especially as brain health conditions may develop due to aging, genetics, or lifestyle factors. In fact, approximately 50% of people in the U.S. will experience a brain health condition in their lifetime (National Institute of Mental Health [NIMH], 2023). 

Neuroplasticity and Cognitive Reserve: Key to Maintaining Optimal Brain Health 

One of the most powerful tools in maintaining brain health is neuroplasticity, the brain’s ability to reorganize itself by forming new neural connections. Engaging in mentally stimulating activities, physical exercise, and learning new skills all help enhance neuroplasticity, strengthening cognitive functions and building cognitive reserves. Cognitive reserve refers to the brain’s ability to withstand age-related changes or damage without showing clinical symptoms (Stern, 2022). Essentially, the more mental and physical challenges we engage with, the more resilient our brain becomes, offering protection against cognitive decline. 

Most Prevalent Brain Health Conditions 

Some of the most prevalent brain health conditions globally include: 

• Tension-type headaches 

• Migraines 

• Anxiety disorders 

• Depressive disorders 

• Dementia and Alzheimer’s disease (Mayo Clinic, 2024) 

As individuals age, the likelihood of developing both physical and mental health conditions increases, potentially impacting quality of life. Cognitive conditions such as memory loss, poor emotional regulation, and cognitive dysfunction become more common, underscoring the importance of proactive brain care. 

Why Brain Health Matters 

Maintaining good brain health is essential for overall well-being, independence, and longevity. A healthy brain supports a healthy body, and incorporating simple lifestyle changes can significantly reduce the risk of cognitive decline and ensure your brain functions at its best. These lifestyle changes include regular exercise, adequate sleep, stress management, social engagement, and a balanced diet (Mayo Clinic, 2024). 

Brain Fitness: A Course Designed for You 

Understanding the importance of brain health and the role of neuroplasticity and cognitive reserve is the first step. However, knowing how to take action to improve and maintain these factors is essential, which is where our Brain Fitness course comes into play. Launched in 2008, this course was designed in response to the increasing need for accessible, practical knowledge on how to improve and sustain brain health. 

Our Brain Fitness course is dynamic and constantly evolving to reflect the latest research and strategies for enhancing brain function. It provides actionable, science-backed tips on boosting memory, emotional well-being, and cognitive performance, while emphasizing neuroplasticity and cognitive reserve. By integrating lifestyle changes such as exercise, nutrition, stress management, and social interaction, the course equips you with the tools necessary to optimize your brain health. 

Learning Objectives of the Brain Fitness Course: 

By participating fully in the course, you will: 

1. Understand the concepts of neuroplasticity and cognitive reserve. 

2. Learn how exercise, nutrition, and sleep influence brain health. 

3. Apply stress-reduction techniques and improve emotional regulation. 

4. Develop strategies to enhance memory and cognitive function. 

5. Gain insights into how to preserve and strengthen your brain's resilience as you age. 

How You Will Benefit: 

• Active Participation: Engage in Zoom sessions, complete quizzes, and participate in discussions to reinforce learning. 

• Practical Application: Apply strategies to everyday life for tangible improvements in memory, cognition, and emotional well-being. 

• Community Support: Join a supportive community of learners committed to improving their brain health. 

The Value of a Healthy Brain 

Maintaining brain health is both a challenge and a reward. Prioritizing brain health offers numerous benefits, such as: 

• Improved memory and cognitive function 

• Enhanced mood and emotional well-being 

• Increased resilience to stress and better adaptability 

• Stronger decision-making and problem-solving skills 

• Boosted creativity and productivity 

• Reduced risk of neurological disorders such as Alzheimer’s disease and dementia (Stern, 2022). 

By understanding how neuroplasticity and cognitive reserve work, we can make informed choices to take care of our brains. Engaging in regular mental and physical activities strengthens cognitive reserve, ensuring that our brains remain adaptable as we age, and reducing the likelihood of cognitive decline (Stern, 2022). 

The Value of a Healthy Lifestyle 

Our course emphasizes key lifestyle habits that are fundamental to maintaining optimal brain health. These habits, when practiced consistently, help promote neuroplasticity and build cognitive reserve. Essential components include: 

• Regular exercise: Physical activity improves blood flow to the brain, supporting neuroplasticity and memory function. 

• Healthy diet: Foods rich in antioxidants, omega-3 fatty acids, and essential vitamins nourish the brain, promoting long-term health. 

• Quality sleep: Sufficient sleep is necessary for brain repair, memory consolidation, and neural growth. 

• Stress management: Chronic stress is damaging to brain health; engaging in relaxation practices like mindfulness, yoga, or deep breathing reduces its effects. 

• Social interaction: Meaningful social engagement stimulates cognitive function and promotes emotional health, contributing to cognitive reserve. 

• Mental stimulation: Activities such as learning new skills, solving puzzles, and engaging in memory games keep the brain active and promote neuroplasticity. 

• Avoiding toxins: Limiting exposure to toxins like alcohol, tobacco, and other substances helps protect brain cells and supports cognitive health. 

Final Notes & Next Steps: Make Your Brain Health a Priority 

Welcome to the Brain Fitness class! We’re excited to have you on this journey toward optimizing your brain health. To get started and set yourself up for success: 

1. Engage Fully: Attend Zoom sessions, complete quizzes, and participate in class discussions. The more active you are, the more you’ll benefit from the course. 

2. Explore & Prepare: In your first week, make sure to explore the course website, watch the introductory videos, and familiarize yourself with the course resources. This will ensure you’re ready to dive deeper into the topics in the weeks ahead. 

3. Stay Engaged: Continue to review course materials and stay updated with any new announcements or resources to keep your learning on track. 

By actively participating and immersing yourself in the content, you’ll gain the knowledge and strategies needed to optimize your brain health, boost cognitive performance, and foster long-term well-being. Let’s commit to strengthening our brains and living healthier, more fulfilling lives! 

Cacioppo, J. T., Cacioppo, S., & Capitanio, J. P. (2023). Social relationships and health: The toxic effects of perceived social isolation. Perspectives on Psychological Science, 18(3), 395-410. https://doi.org/10.1177/1745691622111363 

Gómez-Pinilla, F. (2024). Brain foods: The effects of nutrients on brain function. Nature Reviews Neuroscience, 25(3), 177-188. https://doi.org/10.1038/s41583-024-00492-1 

Harrison, Y., & Horne, J. A. (2024). The impact of sleep deprivation on cognitive performance. Sleep Medicine Reviews, 56, 101-110. https://doi.org/10.1016/j.smrv.2023.101400 

McEwen, B. S. (2023). Stress and brain plasticity: From the hippocampus to the amygdala. Psychoneuroendocrinology, 140, 105736. https://doi.org/10.1016/j.psyneuen.2023.105736 

McLoughlin, A., & Morley, J. (2022). Optimal brain health and aging: A comprehensive approach. Neuropsychology Review, 32(2), 214-228. https://doi.org/10.1007/s11065-021-09485-4 

Mayo Clinic. (2024). Common neurological disorders: Signs and symptoms. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/neurological-disorders/diagnosis-treatment/drc-20386952 

National Institute on Aging. (2023). What is Alzheimer’s disease? National Institute on Aging. https://www.nia.nih.gov/alzheimers 

National Institute of Mental Health. (2023). Mental health information. https://www.nimh.nih.gov/health/topics 

Stern, Y. (2022). Cognitive reserve and neuroplasticity: Implications for aging and cognitive decline. Aging Research Reviews, 76, 101547. https://doi.org/10.1016/j.arr.2022.101 

World Health Organization. (2021). Brain health and aging: The global perspective. https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response