As individuals, we are our thinking and memory. Developing and preserving brain function starts long before brain function declines. This piece will discuss relevant issues.
"But I don't have an issue." That's great. If you're lucky, then you have parents and grandparents who could be at risk.
The factors leading to heart disease are often risk factors (high blood pressure, diabetes, high cholesterol, family history, smoking, and obesity. In addition to controlling risks, here are my 'short' recommendations are these:
- Adequate sleep (ideally eight hours)
- Exercise (walking at least three times weekly)
- Brain stimulation (mindfulness, yoga, musical instruments, learning a language)
- Diet... include at least two apples or 1/2 cup of berries daily
Here are annotated tips from a famous Neurologist.
- Pay more attention (think Shawn Spencer in "Psych") - "One way to pay attention when you learn new information, like a name, is to visualize the word."
- Find regular everyday memory challenges. - " try memorizing a recipe. He added that frequent cooking is actually a great way to improve working memory." GPS may impair memory.
- Play games. - Dr. Restak's favorite is 20 questions. Maybe basketball coaches can play, "BOBs, SLOBs, and ATOs."
- Read more novels. - Okay. Be the change.
- Beware of Technology. - Phones distract us from the now.
- Seek professional help. (If you have mental health issues like depression.)
- Make the diagnosis. Do we have an issue?
Brain training games (like connecting dots, matching, and so on) tend to improve those skills but not memory and cognition.
Be aware of other factors that impair memory.
- Alcohol and substance abuse. Adolescents who drink have memory impairment for days which can hurt athletic performance.
- Hearing loss. Information has to reach the brain to process.
- Visual impairment. Cataract surgery impacts memory. "For individuals in both treatment and control groups, there were declines in episodic memory scores leading up to cataract surgery, but the decline was steeper in the treatment group. The episodic memory scores continued to decline post-surgery; however, the rate of decline was less steep in the treatment group."