Cooperative Living June 2015 - 22

HEALTHY TAKE
A
speed of recollection and the amount of detail we remember
decline as we age. As with so many aspects of aging, brain
fitness varies from individual to individual. Some of this is hereditary.
But just as you can keep your body in shape by following a wellness
regimen, so can you do things to keep your mind sharper.
FOLLOWING THESE TIPS WILL HELP KEEP YOUR BRAIN
STRONG AND MEMORIES FRESH:
Practice good nutrition. Choose
nourishing foods that improve alertness
and nourish the brain. Following a " heartsmart "
diet high in good cholesterol (HDL)
also puts us on track for " brain-smart "
menu choices. Avoid foods containing
cholesterol and saturated fats. Instead,
choose fish, fruits, vegetables and healthy
fats such as olive oil or canola oil. Take a
multivitamin - but be careful of megadoses
that could be toxic.
Stay physically active. Just as a
heart-smart diet helps protect the brain,
aerobic exercise improves memory and
lowers the risk of dementia. A National
Institute on Aging study showed that moderate
aerobic exercise can even increase
the size of the area of the brain involved
in memory formation.
Get good-quality sleep. When we
don't sleep well, it can be harder to concentrate
the next day. People who suffer
from sleep disturbances may also experience
memory problems. But many sleep
disorders are treatable, so speak to your
healthcare provider if you experience trouble
falling asleep, wakeful periods during
the night, or snoring (which might suggest
sleep apnea - a disorder that causes
interruption in breathing during sleep).
Avoid stress and treat depression.
Both stress and depression result in
changes to your body chemistry that can
damage the brain. If you are feeling overly
stressed, or if depression is making it
hard for you to focus and concentrate, talk
with your healthcare provider. Counseling,
meditation and other relaxation techniques
can all help.
20
Quit smoking and limit alcohol
consumption. Many substances
found in cigarette smoke damage the
brain and impair memory. A study
from Kaiser Permanente demonstrated
a whopping 172 percent increased risk
of dementia among heavy smokers.
And while a number of studies suggest
that drinking in moderation might
actually be beneficial, having more
than two drinks per day can be toxic
to the brain.
Challenge your mind and
memory. Mental stimulation encourages
new connections between brain
cells ... so when it comes to the
memory, " use it or lose it " isn't just a
cliché. Seek out a variety of mentally
challenging activities. Learn a new skill
- take up an instrument or study a
foreign language. Join a club, volunteer,
find extra ways to increase brainprotecting
social interaction. Visit a
museum or work a difficult puzzle.
There are even online subscriptionbased
services, such as Lumosity, that
stimulate your brain by playing
specially developed games. Passive
activities, such as watching TV, don't
offer the same benefits.
It's OK to use external
reminders. We can't remember
everything! People of all ages use
supplemental technology - everything
from sticky notes and voice recorders
to personal organizers and day planners
- to help them remember appointments,
birthdays and important tasks
and avoid stress.
Protect your head. Head injury
can cause catastrophic damage to the
brain and memory, so wear helmets
and seatbelts when applicable. Take
proactive steps to protect against falls
by removing clutter that might trip you
up and installing handrails by stairs and
in the bathroom if needed.
Bring up any memory concerns
at your next healthcare
appointment. If you've experienced
problems of memory loss such as
becoming disoriented, forgetting recently
learned information or suddenly
being unable to complete familiar tasks,
share these with your doctor. Early
diagnosis of conditions such as
Alzheimer's or mini-strokes allows treatment
to begin right away. And when
problems stem from a reversible or controllable
condition, the sooner treatment
can begin, the better!
Have your healthcare
provider periodically review
your medications. While our lives
are improved and extended by many of
the medicines we take, over-medication
and the side effects of some drugs can
dull the memory. Common culprits are
tranquilizers, sleeping pills, pain medications
and high blood pressure drugs.
Your physician may switch you to a different
drug or dosage to reduce these
side effects. 
Sources: www.assistinghands.com,
www.eldercare.gov
Cooperative Living/June 2015
CHATCHAISURAKRAM/ISTOCK/THINKSTOCK
http://www.assistinghands.com http://www.eldercare.gov
Cooperative Living June 2015

Table of Contents for the Digital Edition of Cooperative Living June 2015
