Are you afraid of losing your memory?

Since my university days I have been curious about how the brain works. Maybe this was foreshadowing or preparing me for my life today: living with my husband, Dave who has Frontotemporal dementia (FTD). Science hasn’t found a cure or ways to slow down FTD, so Dave and I are doing our best to manage his condition.

Last weekend we visited friends in Calgary who haven’t seen Dave in a year. They were surprised at how well he is doing. It has been 3 years since he was diagnosed (first signs appeared almost 7 years ago) and I have to admit, he is doing much better than I thought he would be doing at this stage.

I have written ‘healthy brain’ tips on twitter, my website and Ezines.com and here are some of my favorites…

1. Exercise 30 minutes/day

Go for a walk, run, cycle, garden or any activity which moves your body and raises your heart rate. It releases endorphins and boosts your immune system. You will feel happier and calmer, with less clutter in your mind. The latest study shows that exercise decreases risk of developing Alzheimer’s by 35%

2.  Sleep 6-8 hours

Allows your brain to recover from daily stresses; important to keep a regular schedule (including weekends) for healthier body rhythms. Warm milk, soft music or a bath is relaxing before bedtime. Adequate rest = increased mental alertness

3. Drink 6-9 glasses of water

The brain is 80% water and being dehydrated by as little as 10% causes significant fatigue and foggier brain; try adding a slice of lemon or lime to water for added taste and health benefits (increases alkalinity)

4.  Eat 3 smaller meals and 2 snacks

This gives consistent energy and fuel to the brain and body; include a balance of low-glycemic carbohydrates ( fruits/veggies/grains), good fats (almonds, salmon) and protein (lean meat, soy, legumes, eggs) which maintains level blood sugars (stabilizes emotions)

5.  Eat 6-9 servings of fruits and vegetables

These provide anti-oxidants to neutralize your stresses and supplies essential vitamins and minerals to keep brain cells healthy. They are low-glycemic carbohydrates, which reduces sugar crashes, maintaining energy and fuel supply 

6.  Nutritional Supplements

High quality vitamin & minerals fills the gaps in your nutrition (poorer quality of food) and neutralizes ‘free radicals’ (caused by stress, poor lifestyle, age etc.) Free radicals affect the health of the cells and accelerate degenerative diseases such as dementia, cancer and diabetes. Gingko biloba helps memory, concentration, and increases blood flow to the brain; CoQ10 is a powerful antioxidant found in all cells—it is an enzyme that converts oxygen into energy; fish oils & omega 3 essential fatty acids help to stabilize nerve cells and improve immune system. For more information see Dr. Amen’s book, Making a Good Brain Great

7.  Write in a gratitude journal

Write 5 things you are grateful for at the end of your day. It will help you to see what you have in your life, instead of focusing on what you don’t have or don’t like about your life. This elevates mood and increases your vibrational frequency, attracting more of what you want in life; happier mood = healthier brain

8. Learn a new activity

This will turn on the ‘plasticity’ switch which activates brain cells and improves memory. Learn a new craft or sport; drive a different way to work; eat with your non-dominant hand; play cards or a board game; read out loud and follow with your finger (activates more cells than silent reading)

9. News fast  (no radio, reading or watching the news)

Bad news sells; notice how you ‘feel’ after watching, listening or reading about homicides, natural disasters, bombings etc. Ask yourself how much this information enriches your life; does it make you feel happy, sad or angry? If the news is important enough, it always finds its way to you.  Then you have a choice of finding out more information

10. Socialize; Laugh; Play

Socializing activates brain centers—requires talking, listening, problem solving and thinking. Laughing releases endorphins, and playing is fun and gives you a break from your problems and worries (boosts immune system and de-clutters your brain)

The great news is that the scientists know less than 15% about the brain. The optimal age for memory is 20 years old, but research is proving there are many ways to improve or maintain a good memory, regardless of age.