Week 1:  Orientation/Welcome to Brain Fitness

•  Discuss the components of the class including Zoom, Brain HQ and our course websites

• Learn about the websites associated with our course and SDCCE

• A look at the topics for Spring 2025

• Discover reasons why we study brain fitness, why we need to learn about the brain and the benefits of a healthy brain

• 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

We will be offering Zoom sessions for topics on multiple days of the week, with different instructors.  On this page, you will see a list of the sessions with names of instructors.  Click on the instructor for a quick link to the Zoom classroom. 

Below this, you will see a calendar.  Using the agenda view will give you the best results.  This calendar will include details such as phone numbers, passcodes, etc. 

At the very bottom of the Zoom classroom page is detailed Zoom instructions for all online instructors.

Our week of Zoom activities (from calendar)

A key component of the brain fitness class is regular participation in an online brain training program called BrainHQ.  You can access Brain HQ by going to:  https://v4.brainhq.com/ 

NOTE:  You must take basics prior to receiving a license for BrainHQ. If you are in topics but have not yet taken basics, you will have to sign up in order to get a license.  If you like, you can take both classes (topics and basics) in the same semester.

Clearly an incentive to taking this class, the BrainHQ program features a series of brain exercises designed to make your brain sharper and more responsive.  There are six categories of exercises (attention, brain speed, memory, people skills, intelligence and navigation).  Although the exercises may be different, the benefits of these exercises will sometimes overlap.  The BrainHQ program incorporates the research surrounding brain health as well as the design of the exercises.   

The BrainHQ site includes links to some of the research using BrainHQ and the results in the brain.  This research has suggested that the training rewires the brain and improves brain activation, timing and connectivity between different regions.  It also looks at the Institute of Medicine’s Checklist for Brain Training and have successfully checked off the five components listed to determine if a brain training program is scientifically proven. 

By consistently using the BrainHQ exercises, you may find benefits in your cognition and more.  Consecutive sessions are the best.  Benefits can be seen in as little as 20 minutes per session.

This lesson is on our course website.  It can be found by typing bfclass.com into any web browser.   Some of the things to look at include:

Home page:  Everything you need to get started.  Includes a welcome video.  Provides links for most of the sections of website under “Welcome to Brain Fitness Online”.  Links to BrainHQ site as well as a short video on logging into BrainHQ.  The official syllabus and a video tour of the syllabus. View the biographies of your brain fitness instructors.

Accessing lessons (Spring 2025 topics):  Clicking on the link takes you to the page listing all weekly lessons.  Clicking on a weekly lesson takes you to the lesson page. You can also access the weekly lesson by hovering over the title (Fall 2024 Topics) and selecting the week.  It is recommended that you use the course website to access lessons.  The weekly handout has the same information, but the website includes images, videos and a link to the weekly quiz.

Spring Weekly Emails:   If you miss an email, you will find it on this part of the website.

The Zoom Classroom:  Become familiar with this updated page!  It includes all of the Zoom sessions during the week, links to the Zoom sessions, a calendar with the links and more details such as phone numbers, and tutorials and videos on using Zoom.  Lots to learn on this page!

Student Registration:  This page includes tutorials on enrolling and includes information on permission numbers and waitlists.  It also includes how to find help if you run into problems.

Announcements:  Some topical announcements which would be important to the brain fitness student.

Resources for students:  We care about you!  You can find links to local and national mental health resources, as well as an extensive document which highlights resources to help you in your everyday life.

Using the discussion board:  We do have a Canvas presence.  It is on Canvas that we can exchange ideas and follow up information about our classes.  This also includes a brand new way to sign into Canvas.

FAQs (Frequently asked questions):  Find out more about the class, the BrainHQ program, how to deal with technical issues, video tutorials on the different activities and interviews with Posit Science.

Prospective students:  Forward this page to those friends and family who would like to learn more about your brain fitness class.

Past classes:  Find links to the previous semester (Summer 2024). 

We have a site just for Emeritus students.  You can access it at:  sdcestudent55.com.  Highlights of this site include:

Spring schedule:  Full spring 2025 schedule for Emeritus classes. 

Registration tutorials:  Enrolling in classes, waitlists, permission numbers and more

Technology assistance:  Information on finding help in using your technology and in accessing SDCCE resources for other questions

Student emails:  Information on student emails; how to set up and use

Flyers:  Includes combined flyers, new Spring 2025 flyers, and some additional older flyers that you might find helpful

Meet the Instructors:  Learn more about the instructors and their classes

Mental Health resources:  Information on resources to help you cope in these challenging times

Student Resources:  A variety of resources to help you succeed in the classes and the community

Student guides:  Includes a guide to understanding online instruction, a guide to using Zoom, and a guide to accessing classes on sdcce.edu

Older adult programs in California Community College:  Some information on these programs offered through SDCCE and the value to the individual and community.

About us:  Learn more about the structure of SDCCE, the leadership of Emeritus and instructor emails.

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.

Things to note about our weekly lessons:

§  Our lessons focus on a brain healthy lifestyle, and things that you can do to achieve this lifestyle. 

§  The curriculum is based on the sources that we use.  We try to use sources which are peer reviewed, from reputable websites and publications.  It is conceivable that another source may disagree.  Wherever possible, multiple sources will be used.  We will also provide links to our sources in case you want to have a look.

§  We may include some science in the lessons.  We are not brain scientists, so we may lack some of the scientific background to explain all of the concepts.  We include these more technical parts of the lesson to challenge you, and perhaps encourage you to look further into the topic. You are not expected to understand everything in the class.   We welcome your feedback on what you have discovered.

§  We avoid giving medical advice and will always advise you to consult your physician if you have specific medical conditions. 

§  We understand that research is occurring each day, and that a concept which was widely believed in the past may no longer be accepted today.  A fine example of that is the concept of brain plasticity, a relatively new concept originally researched by Dr. Michael Merzenich, the founder of Posit Science (BrainHQ). 

§  Our lessons can be accessed by a handout or on the course website.  We recommend that you use the website to get a full understanding of the lesson, and to take the quiz.

§  The Zoom sessions will be based on the lesson.  But each instructor will bring their own design and ideas into the lesson, so no two Zoom classes will be the same.

What is brain health?

Brain health is the term used to describe positive mental health and a variety of neurological conditions.  Good brain health means more than just the absence of disease.  It can also include overall cognitive functioning, resilience and a state of well-being.  It allows individuals to cope with daily stressors, to feel productive in their life and to contribute to their communities.

Optimal brain health is a struggle for many.  In the US, 50% of people will experience a brain health condition in their lifetimes.  These conditions may be brief (mild mood disturbances which can be resolved on their own) and chronic health conditions which can be debilitating. 

Globally, the most prevalent brain health conditions include tension-type headaches, migraines, anxiety disorders and depressive disorders.  Mental health conditions can appear as we age along with physical health conditions, which can create obstacles for older adults.

But you can manage your brain health.  A healthy body protects a healthy mind.  Things like regular exercise, sleep, managing stress, becoming more social and consuming a healthy diet can all help to reduce the risk of cognitive decline.

That is where our Brain Fitness class comes into play.  This class was created in 2008 in response to an interest in understanding and maintaining brain health.  It is a constantly evolving class which includes practical and updated information which can help you to maintain your brain health.

The connection between understanding your brain and a healthy brain

Our class includes information on the brain, including how the brain works, which structures are involved in which processes and how disease and illness affect your brain.  Sometimes this may seem like a lot to take in.  However, understanding how your brain works can directly impact what you do to improve it.

§  Understanding the concept of neuroplasticity, the ability of the brain to change and adapt, can help you to create new neural connections, improve communication between brain cells, and even grow new brain cells.

§  Knowledge about how the brain works and the effects of different activities and lifestyle choices on the brain can help you to make healthier and more informed decisions about how to take care of your brain.

§  Understanding the brain can help to create a better awareness of how the brain works, which can lead to better stress management, improved memory and cognitive function, and a better overall mood.

§  Understanding the impact of emotions and stress on the brain can help to improve emotional regulation, and self-awareness, which can improve overall well-being.

§  Understanding the effects of aging on the brain can help to identify early signs of decline and take steps to promote healthy aging.

§  Understanding the brain can also provide a better understanding of the different forms of mental health disorders and how to address them.

§  Understanding the brain can also provide a better understanding of learning and memory processes and how to improve them.

Value of a healthy brain

It is not easy to maintain a healthy brain.  You have to work on it.  Our class will feature a variety of ways to develop a healthy brain.  You may be more inclined to put in the time and energy if you understand the benefits.  There are many values of a healthy brain including:

·         Improved memory and cognitive function

·        Better mood and emotional well-being

·         Increased ability to handle stress and adapt to change

·         Better decision-making and problem-solving skills

·         Increased creativity and productivity

·         Reduced risk of neurological disorders such as dementia and Alzheimer's disease.

Value of a healthy lifestyle

Our class emphasizes lifestyle changes that we can adapt in order to have a healthier brain.  These lifestyle changes will be repeated throughout the lesson and include things like:

Regular exercise: Physical activity increases blood flow to the brain, which can help to improve cognitive function and protect against age-related decline.

Healthy diet: Eating a diet that is rich in fruits, vegetables, whole grains, and healthy fats can provide the brain with the nutrients it needs to function properly.

Quality sleep: Getting enough quality sleep is essential for the brain to repair and rejuvenate itself.

Stress management: Chronic stress can have negative effects on the brain, so it's important to find ways to manage stress through techniques such as meditation, yoga, or deep breathing

Social interaction: Strong social connections can help to reduce the risk of cognitive decline and promote overall brain health.

Mental stimulation: Engaging in mentally stimulating activities such as reading, writing, and playing games can help to keep the brain active and sharp.

Avoiding toxins: Avoiding toxins such as alcohol, tobacco and other drugs is important for brain health as they can cause damage to brain cells and affect cognitive function.