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Keeping Minds Fit: A Holistic Approach
Maximizing our memory and other thinking skills requires awareness of the many
aspects of our lives that can affect our ability to process and remember
information.
By Dr. Shane Bush
Terms: "Memory" is not a single entity or ability. Memory is a process that
consists of a number of components, each controlled by various neurological
systems. For the purposes of this article, the term "memory" is used broadly to
apply to all aspects of our ability to learn, retain, and recall information. In
addition to memory, the information in this article can also be applied to other
thinking skills, such as attention and reasoning.
Physical Health: Maintaining physical health is essential for optimal memory
functioning.
Exercise - Regular physical exercises helps maintain blood flow to brain cells,
bringing with it the oxygen and nutrients necessary for healthy memory. Exercise
also increases brain drive neurotropin factor (BDNF) which slows the rate of
normal brain cell death and increases the production of brain cells.
Diet and nutrition - The same dietary habits that lead to other physical health
problems, such as heart disease, also contribute to cognitive problems. As with
most healthy diets, minimizing animal fats and eating more fruits and
vegetables, and whole grains are generally preferable. And drink plenty
(approximately 8 glasses a day) of water or other healthy fluids. Maintaining
such habits over time is the key.
Omega-3 fatty acids: Foods that contain high concentrations of omega-3 fatty
acids help to increase the important neurotransmitter acetylcholine and reduce
inflammation and protect brain cells from damage by free radicals. Omega-3 fatty
acids may help improve mood as well as memory. Examples of foods high in omega-3
fatty acids include fruits (especially prunes, raisins, & blueberries), leafy
green vegetables, nuts (Brazil nuts, walnuts), and certain fish (such as salmon,
tuna, and mackerel).
Antioxidants: Vitamins C and E help fight the effects of free radicals, thus
improving memory. Lycopene-rich foods, such as tomatoes/tomato juice, can
significantly increase antioxidant capacity in the blood. Tea contains the
antioxidant catechin and is an excellent calorie free alternative to nuts or
dried fruits.
Vitamin B12 and other vitamins: While insufficient intake of nearly any vitamin
can affect neurological health, low levels of thiamine, B12, or folic acid are
associated with memory problems. In adequate dosages, these vitamins can
contribute to healthy blood circulation and protect against strokes.
Sugar: The brain relies on sugar for energy. However, extreme sugar levels (high
or low) negatively affect memory. Rapid changes or spikes in blood sugar levels
brought on by some foods should be avoided. Fresh fruits and vegetables tend to
be best.
Caffeine: Short-term benefits of caffeine include improved alertness, attention.
However, risks of longer-term use include sleep problems and anxiety, both of
which can affect memory. An inability to get caffeine that we.ve become
accustomed to can also contribute to headache, fatigue, decreased concentration,
and depression. Other medical risks exist as well.
(Always consult your doctor regarding your dietary and nutrition needs)
Blood pressure & cholesterol - Keeping blood pressure and cholesterol levels in
healthy ranges reduces the risk of memory problems. This can usually be
accomplished through diet, exercise, and medications (when needed). Consult your
doctor.
Pain: Physical pain interferes with the ability to pay attention to information,
which is required for learning. Seek appropriate treatment or other strategies
for reducing or managing pain.
Sex Hormones: Low levels of estrogen in women and testosterone in men have been
associated with decreased memory functioning. Discuss these issues with your
doctor.
Emotional Health: Stress, depression, and other psychiatric conditions can all
have a negative impact on memory. Information overload decreases the efficiency
with which we process and remember information. Stress also produces a hormone
called cortisol which destroys brain cells in key memory centers in the brain.
Minimize both external stress and internally-driven stress. Put time aside for
relaxation and leisure activities. Seek professional counseling when needed, and
take prescription medications when prescribed.
Sleep Deprivation: Pain, stress and other emotional or physical health problems
can disrupt sleep. Sleep problems and fatigue can impair attention and memory.
Establish sleep-promoting habits, such as avoiding naps during the day, limiting
fluid intake in the evening, reducing activity in the hour or so before going to
bed, going to bed at the same time every night, and not eating or watching T.V.
in bed.
Medications: Side effects, interactions, overdosing with medications may
interfere with memory. Make sure your doctors are aware of all of the
medications you are taking, how much you take, and what your reactions are. In
contrast to the potential adverse effects of medications, there are now drugs
available to treat memory loss. In addition, medications that treat emotional
and physical conditions that underlie memory loss may result in dramatic
improvements in memory. All options should be considered and discussed with your
doctors as part of your overall brain wellness program.
Alcohol and Other Substances. Excessive alcohol intake, tobacco use, and
recreational drug use can all interfere with memory and should be avoided.
Environmental & Lifestyle Influences. Some work or living environments may have
toxins that, in high enough amounts, contribute to memory loss and should be
avoided. Recreational or work-related activities that have a high risk of head
trauma, such as soccer or boxing, should be avoided. When the brain is injured,
it responds by forming the same amyloid plaques that are found in Alzheimer.s
disease. Safety devices to reduce the risk of head injury in all aspects of life
should be utilized, including wearing seat belts and helmets.
Memory Exercises: Research supports the "use it or lose it" philosophy of
cognition. Mental stimulation increases cognitive reserve and helps to maximize
cognitive fitness. People who engage in more mentally stimulating activities
tend to maintain higher levels of cognitive functioning longer than those who
don't, and there is a significantly lower risk of Alzheimer.s disease associated
with higher levels of mental activity. Such activity seems to facilitate the
development of new neurons and new connections between neurons. Exercises should
range in level of complexity and, although hopefully challenging, should be
enjoyable. Such exercises should be new and different, rather than consisting of
card games or other activities that one has done on a regular basis for years.
It seems that it is the challenge to the brain to expand in new ways that is
most beneficial. Even people with stimulating jobs or daily lives may benefit
from exercising those areas of the brain that may not be relied upon as much in
their typical daily activities. Just as it is important to exercise all muscle
groups, it is important to exercise all areas of the brain. Like physical
exercise, memory exercise may not always be easy and the results may not always
be immediately evident, but the potential benefits are worth the effort. The
earlier you start the better, but it's never too late.
See Memory Sparks at MemoryConcepts.com.
Summary. Keeping your mind fit requires you to be sensitive to all of the issues
described above. Attending to one aspect without the others is not enough.
Memory wellness requires a holistic approach that involves all aspects of your
life. In addition, staying abreast of emerging information is important. Science
is continually expanding, and it is difficult to keep up with all of the new
information. But it can be particularly difficult to separate what is beneficial
from what is not. Memory News Network can help provide you with the information.
But you should also consult your doctor and inform your doctor of your memory
wellness goals. Then take the steps necessary to keep your mind fit. We.re here
to help.
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