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SENIOR LIFE ODYSSEY: Memory rescue
Last month I introduced “Memory Rescue,” a book by Daniel G. Amen, MD. I shared his BRIGHT MINDS acronym identifying key risk factors related to brain health. There was so much information to share, I needed another month to discuss the most meaningful insights that captured my attention. Let’s look at three risk factors and then highlight some of Dr. Amen’s recommendations for better habits and better nutrition. (This is a rare time where I will address eating habits. I will usually leave that to Jeanna.)
• B - Blood Flow - As a person with cardiac history, this risk factor stands out as one I pay particularly close attention to. The recommendations here start with knowing your numbers: Blood pressure, cholesterol levels and BMI (body mass index), A1C if you are diabetic. Exercise (a regimen that should include strength training, coordination activities like dancing or racquet sports, and mindful exercise like yoga ,tai chi or qigong) is a recurring recommendation, one I have often discussed. Limiting or avoiding caffeine, sugary and diet sodas, baked goods, fried foods and alcohol (2-4 servings per week) He suggests adding foods with these vitamins and minerals: Vitamin B6, Vitamin B12 and folate, magnesium, potassium and fiber.
R - Retirement and Aging - “When you stop learning, you start dying.” This chapter is full of science about the aging brain, but it’s too complex for what I want to accomplish with this article. The message is clear though, despite the inevitability of aging, there is still much we can do to help our brain stay healthy and even improve its function. Avoid smoking, alcohol, inflammation, chronic stress and high cortisol levels, take care of diabetes, and maintain a healthy weight. Do more: exercise (again), stress reduction, continuing education, mindfulness meditation, lowering cholesterol and taking daily multivitamins. Stay socially connected with family, church and other groups. Begin or continue musical training. The biggest message for me is: Learn something new.
• M - Mental Health - “Getting your mind right is a critical piece of the puzzle in rescuing and strengthening your memory.” Depression, bipolar disorder, chronic stress, among others, can increase your risk of memory problems, blood flow and immunity problems. A visit to your primary care provider is the place to start if you suspect you are having a mental health issue. Probably you have been screened for depression and anxiety at your Annual Wellness Visit (A free visit offered by Medicare). Sometimes medication is recommended as well as counseling or therapy. Getting treatment is the first step. We know so much more about taking care of our mind, and resources are everywhere. Self care is no longer a luxury, but a requirement for living well while aging. Some recommendations are: keeping a journal to record anything or anyone you are grateful for every day, a spiritual practice such as prayer and meditation, exercise, listening to music, experiencing awe in nature, stop complaining - ask yourself, What’s not wrong?
There is so much more to understand about taking care of our brain and its memory functions. This is just a brief overview of what was meaningful for my circumstance. I understand there are lots of dos and don’ts. Start where you are. Health coaches know the way to inspire is to help their people pick what they are interested in or motivated to do. Something as simple as drinking more water, or walking for 30 minutes every day is a great way to keep going on our aging journey. I am ramping up my spiritual practice, actually having a practice that happens every day. Mindfulness, walking and writing are my practices - having the diligence to pursue them every day is the challenge. I can’t change my genetics, but I can do everything in my power to keep the faculties that I have healthy and strong. You can too!