- How to have a healthy memory
- Identifying your risk factors for memory trouble
- Learning what you can do to keep your memory sharp
...the Alzheimer's Association, WNY Chapter introduces the Power Your Memory program.
Power Your Memory Class Schedule
What is mental decline?
How to keep your brain healthy as you age
Factors that affect memory
Ways to improve memory
Power Your Memory Class Schedule
Introduction to Memory Wellness - Does exercise lower my risk for memory loss? Can diet affect memory health? How can I protect myself? The Power Your Memory program will answer these questions and provide a general memory health overview that provides you with the information necessary to be proactive when it comes to keeping your memory healthy.
Tuesday, Nov. 18, 2008 - 6:30pm-8:00pm
Click Here to see our Caregiver Education Series class schedule.
All classes listed above will be held at our main office located at:
2805 Wehrle Dr. Suite 6
Williamsville, NY 14221
Call NOW to register for any of the above dates! (716)626-0600 or (800)272-3900
Space is limited.
What is mental decline?
Mental decline as you age appears to be largely due to altered connections among brain cells. But research has found that keeping the brain active seems to increase its vitality and may build its reserves of brain cells and connections. You could even generate new brain cells.
Low levels of education have been found to be related to a higher risk of Alzheimer’s later in life. This may be due to a lower level of life-long mental stimulation. Put another way, higher levels of education appear to be somewhat protective against Alzheimer’s, possibly because brain cells and their connections are stronger. Well-educated individuals can still get Alzheimer’s, but symptoms may appear later because of this protective effect.
You don’t have to turn your life upside down, or make extreme changes to achieve many of these benefits. Start with something small, like a daily walk. After a while, add another small change.
How to keep your brain healthy as you age
- Stay curious and involved — commit to lifelong learning
- Read, write, work crossword or other puzzles
- Attend lectures and plays
- Enroll in courses at your local adult education center, community college or other community group
- Play games
- Garden
- Try memory exercises
- Exercise!
- Follow a healthy diet
- Don't smoke!
- Limit alcohol and caffeine
- Carefully manage hypertension, diabetes and other health problems
- Get adequate sleep (at least 6 hours)
- Manage stress effectively; learn relaxation skills
- Treat mental health problems
- Turn off the TV - read, have hobbies, do puzzles
- Keep your mind active - Go back to school!
- Eat blueberries and other foods rich in antioxidants
- Consider taking a multi-vitamin
Factors that affect memory
Not paying attention in the first place. How many times have we been introduced to someone and two seconds later not know his/her name?
Sensory problems (hearing and vision). If the information doesn’t get in the system, it certainly cannot be recalled later.
Lack of sleep. We each need a minimum of six hours per night for memories to be able to be encoded.
Illnesses. Memory problems may be indicative of other things happening in our body.
Head Trauma. A blow to the head severe enough to cause a concussion causes loss of memory. The body may automatically repair some injuries.
Surgery. 25% of older people have memory problems after surgery.
Medications (including anesthesia) are the #1 factor causing memory loss. Some older adults take as many as five prescription medications and three over-the-counter meds every day.
Poor nutrition. People who are not well nourished may very likely have memory problems, especially when deficient in vitamin B-12.
Stress. Having too much on your mind causes difficulty encoding and recalling memories. In fact, prolonged stress can actually do damage to the hippocampus itself.
Lack of Control. People, who have a sense of power over their lives all have lower cortisol levels, i.e., better memory recall.
Grief and Depression. These are both forms of stress and affect memory the same way as stress. And as we get older we are more likely to experience multiple and more frequent episodes of grief.
Inactivity. Use it or lose it, as the saying goes! Mental activity goes hand in hand with physical activity and social activity, so stay active.
Fatigue. It, also, is related to stress and illness.
Alcohol. Too much alcohol for too long can result in loss of memory or even alcoholic dementia.
Ways to improve memory
Normal aging can slow some brain functions, making it harder to learn new things or to stay focused amid distractions. Harvard Medical School’s HEALTHbeat suggests these ways to build and maintain memory:
- Ignore negative stereotypes and believe you can preserve your memory.
- Help your brain to remember by using planners, lists and address books, and storing frequently used items, such as keys, in the same place every time.
- Break down large pieces of information into smaller, manageable chunks, such as the sections of a phone number.
- Rely on more of your senses – which use different parts of your brain – to help retain memories.
- Make learning easier by using more than one technique – read aloud, draw a picture or take notes.
- Repeat out loud things you want to remember, such as someone’s name. To master complicated information, space out study periods – once an hour, every few hours, then once a day.
- Use acronyms or other tricks to remember lists – for example, the abbreviation 'HOMES' is used to remember the five Great Lakes: Huron, Ontario, Michigan, Erie, Superior.
- Challenge yourself by doing puzzles, trying new recipes or joining a book group.
- Take a memory course offered by professionals that offers practical ways to manage everyday challenges.
For other ideas and information, contact the Alzheimer’s Association at (716)626-0600 or toll-free (800)272-3900
