Simple Steps to Keep Your Brain Sharp As You Age

By Consumer Reports

Consumer Reports: Simple steps can help keep your brain sharp even as you ageYou go into the kitchen to get something, only to forget what it was once you get there. You misplace your reading glasses, can’t find your car in a parking lot or draw a blank when trying to remember a friend’s name. It’s normal to have occasional episodes of minor forgetfulness. But “some types of memory loss are more substantial than others as we age,” says Arthur Kramer, a professor of psychology and neuroscience at the University of Illinois at Urbana-Champaign. “One aspect of memory relates different pieces of information and puts them all together, and that’s the type that isn’t quite what it used to be.” But the brain is surprisingly adept at compensating for aging, and other types of memory can improve or remain intact over time. Even more encouraging is that a set of relatively simple and inexpensive lifestyle changes can go a long way toward maintaining a vigorous mind.

Take a Walk

In late adulthood, the hippocampus, which is the brain region responsible for forming some types of memories, shrinks 1 to 2 percent annually, leading to memory problems and an increased risk for dementia. But regular aerobic exercise encourages the growth of new brain cells there, even if the workouts aren’t strenuous. Aim for at least 30 minutes a day, five days a week, of moderate-intensity aerobic exercise, such as brisk walking or biking.

Lead an Active Social Life

Social butterflies are more likely to retain their brain vitality. A 2011 study in the Journal of the International Neuropsychological Society followed 1,138 older people who were initially free of dementia. Researchers assessed their cognitive function and social interaction every year, recording how often they went to restaurants and sporting events, played bingo, did volunteer work, took short trips, visited relatives or friends, participated in social groups and attended religious services. Over an average of five years, the rate of decline on a broad range of cognitive abilities, including several types of memory, was 70 percent lower in the most socially active people compared with the least socially active.

Play Mind Games

Activities that challenge the mind can help keep it sharp by stimulating brain cells and the connections between them. Studies indicate that participation in a variety of activities — such as joining a book club, seeing a play, listening to presidential debates, attending lectures and playing board or card games — helps preserve acumen. Any engaging pastime counts, including needlepoint, gardening, playing the piano, studying a language, bird-watching or memorizing dance steps — and the more, the better.

Eat Food for Thought

Regular consumption of fish, fruit and vegetables might protect mental agility. Researchers from the University of Pittsburgh tracked the diets and, using MRIs, the brain volume of 260 older people with normal cognitive function in a study presented at the Radiological Society of North America last November. After 10 years, those who ate baked or broiled fish at least once a week had larger and healthier cells in brain areas responsible for memory and learning than did those who ate fish less often.

Control Blood Pressure

Chronic diseases that damage the arteries, thereby disrupting blood flow to the brain, might also injure the mind. That’s another reason to treat high cholesterol, hypertension and Type 2 diabetes and to lose weight, if needed.

Get Some Sleep

We need sleep to create memories, think clearly and react quickly; insufficient shut-eye hampers our ability to remember and reason. To combat sleeplessness, keep your bedroom cool and dark, avoid alcohol, caffeine and smoking, don’t exercise in the evening and turn off the television and all technology a few hours before you go to bed.

Reduce Stress

Stress prompts the release of hormones that can weaken memory and even damage brain cells. Just 12 minutes of daily yoga for two months improved cognition among people with memory disorders in a 2010 study in the Journal of Alzheimer’s Disease. Other stress relievers include aerobic exercise, listening to mellow music, meditating or praying, and writing in a journal.

Stop Smoking

Smoking increases the odds of memory loss in later life, but quitting at any age can halt the decline, evidence suggests. In an April 2011 study in the journal NeuroImage, researchers recruited older adults who were smokers and people who had never smoked, and invited the smokers to join a 12-week cessation program. Two years later, the rate of cognitive decline for successful quitters was similar to that of participants who never smoked, but those who were unable to quit declined more than those in either group.

Limit Alcohol

One drink a day for women and two for men is associated with reductions in cognitive decline and the risk of dementia. But heavy drinking can diminish memory by changing chemicals in the brain and causing deficiencies in Vitamin B1 (thiamin). And several studies report greater brain shrinkage among alcoholics.

Source: http://www.washingtonpost.com/national/health-science/consumer-reports-simple-steps-can-help-keep-your-brain-sharp-even-as-you-age/2012/04/23/gIQAxm5mcT_story.html

 

Overeating May Double Risk of Memory Loss

By Steven Reinberg – HealthDay Reporter

Too many calories could lead to early signs of Alzheimer’s, preliminary research suggests.

Overeating May Double Risk of Memory LossOlder people who eat too much are at risk for memory impairment, a new study contends.

People 70 and older who eat between 2,100 and 6,000 calories a day may be at double the risk of these deficits in memory, which can be an early sign of Alzheimer’s disease, the study authors said.

“Excessive daily caloric consumption may not be brain-health friendly,” said lead researcher Dr. Yonas Geda, an associate professor of neurology and psychiatry at the Mayo Clinic in Scottsdale, Ariz.

“It may sound like a cliche, but we need to be mindful of our daily caloric consumption,” he said. “The bottom line is that eating in moderation, not in excess amount, may be good for your brain.”

The results of the study are due to be presented in April at the annual meeting of the American Academy of Neurology, in New Orleans. The data and conclusions should be viewed as preliminary until published in a peer-reviewed journal.

For the study, investigators collected data on more than 1,200 people, aged 70 to 89, living in Olmsted County, Minn. Among these people, 163 had been diagnosed with the memory deficits known as “mild cognitive impairment.”

Each person told the researchers how much they ate. One-third ate between 600 and 1,525 calories a day, one-third between 1,526 and 2,142 calories a day, and one-third ate between 2,143 and 6,000 calories a day.

Among those who ate the most, the odds of being diagnosed with the impaired-memory disorder was more than twice that of those who ate the least, the researchers found.

There was no significant increase in risk for memory problems among those in the middle group, the researchers added.

These findings remained the same after taking into account a history of stroke, diabetes, education and other risk factors for memory loss.

“We also looked at BMI and obesity,” Geda said. BMI, or body mass index, is a measurement based on height and weight. “But there was no significant difference between the normal [participants] and mild cognitive impairment when it comes to these two variables,” he said.

Why overeating affects the brain isn’t clear, but “excessive caloric intake may lead to oxidative damage leading to structural changes in the brain,” Geda suggested.

Commenting on the study, Dr. Neelum Aggarwal, an associate professor of neurological sciences at Rush University in Chicago, said that “as the population of the U.S. is aging at a rapid rate, in addition to becoming increasingly obese, physicians are being asked by their elderly patients about their risk for various diseases, specifically cognitive [mental] decline and dementia.”

These findings allow doctors to start the discussion about the links between common healthy living practices — eating a nutritious diet, limiting sugar — to overall brain function, he said.

“This study furthers the discussion of what the possible mechanisms are for the development of cognitive decline and offers strategies for disease prevention through nutrition and caloric restriction,” Aggarwal said.

Another expert, David Loewenstein, a professor of psychiatry and behavioral sciences at the University of Miami Miller School of Medicine, said that “this makes a lot of sense because increased caloric intake is associated with obesity and metabolic syndrome, so it is not at all surprising that increased calories are associated with increased cognitive impairment.” Metabolic syndrome is a group of risk factors linked to heart disease and other health problems.

“This study suggests that anything that’s good for the heart — like decreased calories — is good for the brain,” Loewenstein added.

While the study found an association between overeating and memory impairment, it did not prove a cause-and-effect relationship.

Source: http://consumer.healthday.com/Article.asp?AID=661692

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10 Warning Signs of Alzheimer’s

10 Signs of Alzheimer'sMemory loss that disrupts daily life may be a symptom of Alzheimer’s, a fatal brain disease that causes a slow decline in memory, thinking and reasoning skills. There are 10 warning signs and symptoms of Alzheimer’s from the Alzheimer’s Association. Every individual may experience one or more of these signs in different degrees.

1. Memory loss that disrupts daily life

One of the most common signs of Alzheimer’s is memory loss, especially forgetting recently learned information. Others include forgetting important dates or events; asking for the same information over and over; relying on memory aides (e.g., reminder notes or electronic devices) or family members for things they used to handle on their own.

What’s a typical age-related change? Sometimes forgetting names or appointments, but remembering them later.
2. Challenges in planning or solving problems
Some people may experience changes in their ability to develop and follow a plan or work with numbers. They may have trouble following a familiar recipe or keeping track of monthly bills. They may have difficulty concentrating and take much longer to do things than they did before.
What’s a typical age-related change? Making occasional errors when balancing a checkbook.
3. Difficulty completing familiar tasks at home, at work or at leisure
People with Alzheimer’s often find it hard to complete daily tasks. Sometimes, people may have trouble driving to a familiar location, managing a budget at work or remembering the rules of a favorite game.
What’s a typical age-related change? Occasionally needing help to use the settings on a microwave or to record a television show.
4. Confusion with time or place
People with Alzheimer’s can lose track of dates, seasons and the passage of time. They may have trouble understanding something if it is not happening immediately. Sometimes they may forget where they are or how they got there.
What’s a typical age-related change? Getting confused about the day of the week but figuring it out later.
5. Trouble understanding visual images and spatial relationships
For some people, having vision problems is a sign of Alzheimer’s. They may have difficulty reading, judging distance and determining color or contrast. In terms of perception, they may pass a mirror and think someone else is in the room. They may not realize they are the person in the mirror.
What’s a typical age-related change? Vision changes related to cataracts.
6. New problems with words in speaking or writing
People with Alzheimer’s may have trouble following or joining a conversation. They may stop in the middle of a conversation and have no idea how to continue or they may repeat themselves. They may struggle with vocabulary, have problems finding the right word or call things by the wrong name (e.g., calling a “watch” a “hand-clock”).
What’s a typical age-related change? Sometimes having trouble finding the right word.
7. Misplacing things and losing the ability to retrace steps
A person with Alzheimer’s disease may put things in unusual places. They may lose things and be unable to go back over their steps to find them again. Sometimes, they may accuse others of stealing. This may occur more frequently over time.
What’s a typical age-related change? Misplacing things from time to time, such as a pair of glasses or the remote control.
8. Decreased or poor judgment
People with Alzheimer’s may experience changes in judgment or decision-making. For example, they may use poor judgment when dealing with money, giving large amounts to telemarketers. They may pay less attention to grooming or keeping themselves clean.
What’s a typical age-related change? Making a bad decision once in a while.
9. Withdrawal from work or social activities
A person with Alzheimer’s may start to remove themselves from hobbies, social activities, work projects or sports. They may have trouble keeping up with a favorite sports team or remembering how to complete a favorite hobby. They may also avoid being social because of the changes they have experienced.
What’s a typical age-related change? Sometimes feeling weary of work, family and social obligations.
10. Changes in mood and personality
The mood and personalities of people with Alzheimer’s can change. They can become confused, suspicious, depressed, fearful or anxious. They may be easily upset at home, at work, with friends or in places where they are out of their comfort zone.
What’s a typical age-related change? Developing very specific ways of doing things and becoming irritable when a routine is disrupted.
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