Master of Memory Class 3 Handout

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Master of Memory Class 3 Handout

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Master of Memory Class 3 Handout

  1. 1. Master of Memory – Nutrition & Memory Function Andrew B. Crocker Extension Program Specialist – Gerontology Health Texas AgriLife Extension Service Texas A&M System 2008 Educational programs of the Texas AgriLife Extension Service are open to all people without regard to race, color, sex, disability, religion, age, or national origin. The Texas A&M University System, U.S. Department of Agriculture, and the County Commissioners Courts of Texas Cooperating Let’s Review. . . Two Types of Three Types of Intelligence Learner Crystallized Auditory Fluid Visual Three Types of Kinesthetic Memory Sensory Short-term Long-term Let’s Review. . . Strategies to Remember Concentration Association Repetition Relaxation
  2. 2. Brain Power Did you know. . . Your brain makes up ~2% of your body weight Your brain requires ~30% of the body’s available energy resources Without proper nutrition, that energy is taken from other places in the body or not at all Most of the chemicals the brain needs to function properly are derived from food You are what you eat! Your diet can affect your memory and overall brain function Variety of nutrients contribute to memory Always remember: Major changes to diet and exercise routines should be cleared with your healthcare provider! Physical Conditions Several physical conditions linked to nutrition can affect memory Clogged Arteries High Blood Pressure (Hypertension) Dehydration
  3. 3. Clogged Arteries Like all parts of the body, the brain needs adequate blood flow to function Clogging of the arteries may result in reduced blood flow Reduced blood flow to the brain may lead to a stroke High (bad) cholesterol may cause shrinkage and loss of brain cells Clogged Arteries Caused by high cholesterol (the bad kind) Linked to diets high in fat and high in cholesterol Linked to smoking Quitting smoking is good for overall health Exercise may help normalize cholesterol levels Regular exercise is good for overall health Hypertension High blood pressure damages the heart but may also damage the brain May cause mini-strokes in the brain May stiffen blood vessels in the brain, reducing blood flow
  4. 4. Hypertension Foods high in fat and high in salt may elevate blood pressure Use alcohol and caffeine in moderation Emphasize fruits, vegetables, fiber and whole grains in your diet Diet and medications may help control blood pressure Nutrition Recommendations Fiber from grains Fruits and vegetables Proper hydration Decrease saturated fat, trans fat and cholesterol Decrease sodium (salt) Dehydration Water is the essence of life Your body is ~60% water Water does many things Helps maintain body temperature Helps transport Oxygen, vitamins, nutrients, and medications throughout the body Increasing age increases risk for dehydration
  5. 5. Dehydration By the time you are thirsty, you are already beginning to get dehydrated Highly active individuals may need more water than less active individuals Best beverages include water, skim milk, 100% fruit juices, and SKIM decaffeinated coffees and teas Eating for a Healthy Mind & Body http://mypyramid.gov Grains Vegetables Fruits Milk Meat and Beans Oils Physical Activity Vitamins and Minerals B Complex Vitamins B6, B12 & Folic Acid Anti-Oxidants Vitamin C Vitamin E Omega-3 Fatty Acids From fish oils – “healthy” fat
  6. 6. Vitamins and Minerals Vitamin deficiencies are rare Through a balanced diet, most people have adequate intake of vitamins and minerals Consult your healthcare provider About a multi-vitamin Consult a dietitian About your diet and which foods contain missing nutrients Nutritional Supplements NOT regulated by the government Do NOT go through trials like other medications May have SERIOUS impact on other medications being taken ALWAYS consult with your healthcare provider if you choose to take a supplement Stretch Your Brain! Look at the pictures and decide what words or phrases they represent
  7. 7. More Stretching! Homework Time Try to come up with some “word pictures” on your own Try remembering details of a past event Birthdays, high school memories Tell a friend this story and see how detailed you can get Please feel free to share these at our next meeting! Acknowledgements This lesson has been graciously reviewed by Sharon F. Robinson, PhD, RD Texas AgriLife Extension Service Texas A&M System
  8. 8. References Benjamin, Jr., LT, JR Hopkins & JR Nation. (1994). Psychology. 3rd edition. New York: Macmillan College Publishing Company. Butler, RN, MI Lewis & T Sunderland. (1998). Aging and Mental Health. 5th edition. New York: Prentice Hall. Chou, JY & CM Brown. (2002). “Receptivity to Peer Teaching and Peer Learning About the Safe and Appropriate Use of Medications Among Older Adults.” Educational Gerontology 28. pp 761-75. Duyff, RL. (1998). The American Dietetic Association’s Complete Guide to Food and Nutrition. Minneapolis: Chronimed Publishing. Fogler, J & L Stern. (1994). Improving Your Memory. Baltimore: Johns Hopkins University Press. Garfunkel, F & G Landau. (1981). A Memory Retention Course for the Aged. Washington, D.C.: The National Council on the Aging. Grayson, C, ed. (2004). “Brain Boosters: Eating for the Mind.” http://my.webmd.com/content/Article/11/1671_50418.htm. Last Accessed: 19 July 2006. Guyton, AC & JE Hall. (1996). Textbook of Medical Physiology. 9th edition. Philadelphia: W.B. Saunders Company. Ham, R & P Sloane. (1997). Primary Care Geriatrics: A Case Based Approach. 3rd edition. St. Louis: Mosby. References Harnack, LJ, KL DeRosier & SA Rydell. (2003). “Results of a Population-Based Survey of Adults’ Attitudes and Beliefs About Herbal Products.” J Am Pharm Assoc 43(5):596-601. Kane, RL, JG Ouslander & IB Abrass. (1999). Essentials of Clinical Geriatrics. 4th edition. McGraw-Hill Health Professions Division: New York. McDougal, GJ. (1995). “Memory Self-Efficacy and Strategy Use in Successful Elders.” Educational Gerontology. Taylor and Francis. 21 (4). Matlin, MW. (1998). Cognition. 4th edition. Fort Worth: Harcourt Brace College Publishers. Nader, K. “Re-recording Human Memories.” Nature 425. 09 October 2003. pp.571-2. Robinson, SF. (June 2000). Dietary Guidelines for Americans, 2000. (Available from Texas Cooperative Extension, 352 Kleburg Center, TAMU MS 2471, College Station, Texas, 77843). Robinson, SF. (December 2001). “What’s Missing in your Pantry?: Nutrients Likely to be Lacking in the Diets of Older Adults. (Available from Texas Cooperative Extension, 352 Kleburg Center, TAMU MS 2471, College Station, Texas, 77843). Schardt, D. “Brain Boosters & Busters.” Nutrition Action Healthletter. Center for Science in the Public Interest. October 2002. Timiras, PS. (1994). Physiological Basis of Aging and Geriatrics. 2nd edition. Boca Raton: CRC Press. Wetzel, K & K Harmeyer. (1999). Mind Games: The Aging Brain and How to Keep it Healthy. New York: Delmar.

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