Week 1: Orientation 

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.

· 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.

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.

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 

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.

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

• Spring Schedule: Complete Spring 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. 

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.

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).

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.

· 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.

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).

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!