Welcome to Super yoUniversity! For six weeks we will be exploring ways to empower our bodies and minds
with super skills that will enable us to fight the “villains” that undermine our health. Each week you will receive
a packet of information that focuses on a different “villain.” The first page of your packet has seven tickets
with activities based on the information in the rest of the packet. Complete as many of these activities as you
like. Then fill out the tickets, cut them apart and submit them in the box located at our Information Desk.
Alternatively, you can fill out an online version of the tickets by visiting our web page: www.jesspublib.org.
A PDF version of the packet is available on our web page as well. For every ticket you submit, you will receive
an entry into our drawing to win a $250 gift card to Hibbett Sports in Nicholasville. Good luck in becoming a
more super you!
Read the entire Fight Against Memory Loss packet.
Try all of the balance and stability exercises at least 3 times.
Avoid foods with added sugar for 5 days out of the week.
Try at least one recipe from the Memory Boosting One Day Menu.
Do a walking meditation 4 times over the course of the week.
Try at least one of the 10 Real World Brain Exercises.
Go to sleep every night without watching television.
Meet the Villain: Dementia
Dementia is a general term for a decline in mental ability severe enough to interfere with daily life. Memory
loss is an example. Alzheimer's is the most common type of dementia. Dementia is not a specific disease.
It's an overall term that describes a wide range of symptoms associated with a decline in memory or other
thinking skills severe enough to reduce a person's ability to perform everyday activities. Alzheimer's
disease accounts for 60 to 80 percent of cases. Vascular dementia, which occurs after a stroke, is the second
most common dementia type. But there are many other conditions that can cause symptoms of dementia,
including some that are reversible, such as thyroid problems and vitamin deficiencies.
Dementia is often incorrectly referred to as "senility" or "senile dementia," which reflects the formerly widespread but incorrect belief that serious mental decline is a normal part of aging. While symptoms of dementia
can vary greatly, at least two of the following core mental functions must be significantly impaired to be
considered dementia:


Memory

Ability to focus and
pay attention


Reasoning and judgment
Percentage of the Occurrence of the Main Types of Dementia
Communication and
language
Visual perception
People with dementia may have problems
with short-term memory, keeping track of a
purse or wallet, paying bills, planning and
preparing meals, remembering appointments
or traveling out of the neighborhood.
Many dementias are progressive, meaning
symptoms start out slowly and gradually get
worse. If you or a loved one is experiencing
memory difficulties or other changes in thinking skills, don't ignore them. See a doctor soon to determine the
cause. Professional evaluation may detect a treatable condition. And even if symptoms suggest dementia,
early diagnosis allows a person to get the maximum benefit from available treatments and provides an
opportunity to volunteer for clinical trials or studies. It also provides time to plan for the future.
Alzheimer’s Association: What is Dementia?
http://www.alz.org/what-is-dementia.asp
Types of Dementia and Their Characteristics
Alzheimer's
disease
Most common type of dementia; accounts for an estimated 60 to 80 percent of cases.
Symptoms: Difficulty remembering recent conversations, names or events is often an early
clinical symptom; apathy and depression are also often early symptoms. Later symptoms include impaired communication, poor judgment, disorientation, confusion, behavior changes
and difficulty speaking, swallowing and walking.
Vascular
dementia
Previously known as multi-infarct or post-stroke dementia, vascular dementia is less common as
a sole cause of dementia than Alzheimer’s, accounting for about 10 percent of dementia
cases.
Symptoms: Impaired judgment or ability to make decisions, plan or organize is more likely to be
the initial symptom, as opposed to the memory loss often associated with the initial symptoms
of Alzheimer's. Occurs because of brain injuries such as microscopic bleeding and blood vessel
blockage. The location, number and size of the brain injury determines how the individual's
thinking and physical functioning are affected.
Dementia with
Lewy Bodies
(DLB)
Symptoms: People with dementia with Lewy bodies often have memory loss and thinking
problems common in Alzheimer's, but are more likely than people with Alzheimer's to have
initial or early symptoms such as sleep disturbances, well-formed visual hallucinations, and
muscle rigidity or other parkinsonian movement features.
Mixed dementia In mixed dementia abnormalities linked to more than one type of dementia occur
simultaneously in the brain. Recent studies suggest that mixed dementia is more common than
previously thought.
Parkinson's
disease
As Parkinson's disease progresses, it often results in a progressive dementia similar to dementia
with Lewy bodies or Alzheimer's.
Symptoms: Problems with movement are common symptoms of the disease. If dementia
develops, symptoms are often similar to dementia with Lewy bodies.
Frontotemporal Includes dementias such as behavioral variant FTD (bvFTD), primary progressive aphasia, Pick's
disease and progressive supranuclear palsy.
dementia
Symptoms: Typical symptoms include changes in personality and behavior and difficulty with
language. Nerve cells in the front and side regions of the brain are especially affected.
CreutzfeldtJakob disease
CJD is the most common human form of a group of rare, fatal brain disorders affecting people
and certain other mammals. Variant CJD (“mad cow disease”) occurs in cattle, and has been
transmitted to people under certain circumstances.
Symptoms: Rapidly fatal disorder that impairs memory and coordination and causes behavior
changes.
Huntington's
Disease
Huntington’s disease is a progressive brain disorder caused by a single defective gene on
chromosome 4.
Symptoms: Include abnormal involuntary movements, a severe decline in thinking and
reasoning skills, and irritability, depression and other mood changes.
WernickeKorsakoff
Syndrome
Korsakoff syndrome is a chronic memory disorder caused by severe deficiency of thiamine
(vitamin B-1). The most common cause is alcohol misuse.
Symptoms: Memory problems may be strikingly severe while other thinking and social skills
seem relatively unaffected.
Alzheimer’s Association: Types of Dementia: http://www.alz.org/dementia/types-of-dementia.asp
Alzheimer’s Association Brain Tour
http://www.alz.org/braintour/3_main_parts.asp
Healthy Brain
Alzheimer’s
The real work of your brain goes
on in individual cells. An adult brain
contains about 100 billion nerve
cells, or neurons, with branches
that connect at more than 100
trillion points. Scientists call this
dense, branching network a
"neuron forest."
Signals traveling through the
neuron forest form the basis of
memories, thoughts, and feelings.
Neurons are the chief type of cell
destroyed by Alzheimer's
disease.
Comparison - Alzheimer’s disease also decreases the
size of the brain.
Alzheimer's disease leads to
nerve cell death and tissue loss
throughout the brain. Over time,
the brain shrinks dramatically,
affecting nearly all its functions.
This slide shows a crosswise
"slice" through the middle of the
brain between the ears.
In the Alzheimer's brain:
The cortex shrivels up,
damaging areas involved in
thinking, planning and
remembering.
Shrinkage is especially
severe in the hippocampus,
an area of the cortex that
plays a key role in formation
of new memories.
Ventricles (fluid-filled spaces
within the brain) grow
larger.
Risk Factors for Developing Dementia
Many factors can eventually lead to dementia. Some factors, such as age, can't be changed. Others can be
addressed to reduce your risk.
Risk factors that can't be changed
 Age. As you age, the risk of Alzheimer's disease, vascular dementia and several other dementias greatly
increases, especially after age 65. However, dementia isn't a normal part of aging, and dementia can
occur in younger people.
 Family history. If you have a family history of dementia, you're at greater risk of developing the condition.
However, many people with a family history never develop symptoms, and many people without a family
history do. If you have specific genetic mutations, you're at significantly greater risk of developing certain
types of dementia. Tests to determine whether you have certain genetic mutations are available.
● Down syndrome. By middle age, many people with Down syndrome develop the plaques and tangles in
the brain that are associated with Alzheimer's disease. Some may develop dementia.
Risk factors you can change
You may be able to take steps to control the following risk factors of dementia.
 Heavy alcohol use. People who consume large amounts of alcohol may have a higher risk of dementia.
Although studies have shown that moderate amounts of alcohol may have a protective effect, abuse of
alcohol increases your risk of developing dementia.
 Atherosclerosis. This buildup of fats and other substances in and on your artery walls (plaques) can reduce
the blood flow to your brain and lead to stroke. Reduced blood flow to your brain can also cause vascular
dementia. Some research shows there may be an association between blood vessel (vascular) conditions
and Alzheimer's disease.
 Blood pressure. Several studies show high or low blood pressure may increase your risk of developing
dementia.
 Cholesterol. If you have high levels of low-density lipoprotein (LDL) cholesterol, you may have an increased
risk of developing vascular dementia or Alzheimer's disease. Researchers continue to study how cholesterol
may affect dementia.
 Depression. Although not yet well understood, late-life depression, especially in men, may be an indication
of the development of dementia.
 Diabetes. If you have diabetes, you may have an increased risk of developing Alzheimer's disease and
vascular dementia.
 High estrogen levels. Women taking estrogen and progesterone years after menopause may be at
greater risk of developing dementia.
 Homocysteine blood levels. Elevated blood levels of homocysteine, a type of amino acid produced
by your body, may increase your risk of developing vascular dementia.
 Obesity. Being overweight or obese during the middle of your life may increase your risk of developing
dementia when you're older.
 Smoking. Smoking may increase your risk of developing dementia and blood vessel (vascular) diseases.
Mayo Clinic:
Dementia Risk Factors
http://www.mayoclinic.org/
diseases-conditions/dementia/
basics/risk-factors/con-20034399
Alzheimer's and Dementia Prevention:
How to Reduce Your Risk and Protect Your Brain as You Age
http://www.helpguide.org/articles/alzheimers-dementia/alzheimers-and-dementia-prevention.htm
For many years, we've been told that there's little we
can do to prevent Alzheimer’s disease and other types
of dementia but hope for the best and wait for a
pharmaceutical cure. But the truth is you can reduce
your risk by eating right, exercising, staying mentally and
socially active, and keeping stress in check. By leading
a brain-healthy lifestyle, you may be able to prevent
Alzheimer’s symptoms and slow down, or even reverse,
the process of deterioration.
Lifestyle choices can protect your brain
Researchers across the world are racing towards a
cure for Alzheimer’s disease. But as prevalence rates
climb, their focus has broadened from treatment to
prevention strategies. What they’ve discovered is that it may be possible to prevent or delay the symptoms of
Alzheimer’s disease and other dementias through a combination of healthful habits. While Alzheimer’s disease
accounts for 50 percent of dementia cases, vascular dementia accounts for up to 40 percent in older adults,
and there is much you can do to prevent this type of dementia. It’s never too early to start boosting your brain
reserves, but whatever your age, there are steps you can take to keep your brain healthy.
The 6 pillars of a brain-healthy lifestyle
The health of your brain, like the health of your body, depends on many factors. While some factors, such as
your genes, are out of your control, many powerful lifestyle factors are within your sphere of influence.
The six pillars of a brain-healthy lifestyle are:
1.
2.
3.
4.
5.
6.
Regular exercise
Healthy diet
Mental stimulation
Quality sleep
Stress management
An active social life
The more you strengthen each of the six pillars in your
daily life, the healthier and hardier your brain will be.
When you lead a brain-healthy lifestyle, your brain will
stay working stronger for longer.
Prevention.com: Cut Your Dementia Risk by 50%
http://www.prevention.com/health/brain-health/cut-your-dementia-risk-50
Here’s a terrifying statistic: The number of Americans with Alzheimer’s disease will increase 40% in the next 12
years, according to a projection from the Alzheimer’s Association. But there’s one simple (free!) measure you
take to ward off dementia’s brain-wasting effects: exercise.
“Dementia may not be an inevitable part of aging—in fact, well into late adulthood, the brain has the
remarkable ability to continue to grow rather than atrophy,” says Kirk Erickson, PhD, of the University of
Pittsburgh, who presented his brain research findings at the International Conference on Nutrition and the
Brain held this summer.
Regular physical activity has been shown to reduce the risk of dementia, including Alzheimer’s disease, by as
much as 50%. That’s according to more than a decade of research in the U.S. and abroad, says Dr. Erickson,
who published a 2012 review of studies that involved thousands of participants in Archives of Medical
Research.
How does exercise protect against dementia? The brain’s hippocampus and prefrontal cortex play dominant
roles in memory formation and complex thinking, and their deterioration can be a predictor for Alzheimer’s
disease. Amazingly, researchers are finding that these are the very areas responsive to physical exercise. In
fact, higher fitness levels correlate with an increase in size in both the hippocampus and the prefrontal cortex.
This means that exercise can help our brains continue to grow, and thus head off risk of cognitive decline.
Take, for example, a study of 120 sedentary adults in their 60s and 70s, published in Proceedings of the National
Academy of Sciences. Dr. Erickson and his team had one group perform aerobic exercises and another group
perform stretching exercises for one year. “We saw an increase in brain volume, especially in the hippocampus,
in the aerobic group and not in the other group,” he says. “This is evidence that moderate intensity exercise
moved participants’ brains in the direction of growth instead of diminishment.”
It’s never too late to start, Dr. Erickson says. “The earlier you begin, the greater the protection for your brain—
but exercise leads to improved brain function at any age.” And you don’t need to work out an hour a day to
experience benefits, either. “Roughly 30 to 40 minutes of brisk walking several times a week will improve brain
function and cognitive performance,” Dr. Erickson says. Increasing the intensity of your workout could offer additional protection. “Research suggests that moderate intensity exercise is sufficient for improving your brain,
but that more vigorous activity might have additional benefits,” Dr. Erickson adds. “Further research is needed
to identify the effects from different intensity levels.”
Tips for getting started and sticking with your exercise plan:





Aim for at least 30 minutes of aerobic exercise five times per week. Try walking, swimming, or any other
activity that gets your heart rate up. Even routine activities such as gardening, cleaning, or doing laundry
count as exercise.
Build muscle to pump up your brain. Moderate levels of weight and resistance training not only increase
muscle mass, they help you maintain brain health. Combining aerobics and strength training is better than
either activity alone. For those over 65, adding 2-3 strength sessions to your weekly routine may cut your risk
of Alzheimer’s in half.
Include balance and coordination exercises. Head injuries from falls are an increasing risk as you grow
older, which in turn increase your risk for Alzheimer’s disease and dementia. Balance and coordination
exercises can help you stay agile and avoid spills. Try yoga, Tai Chi, or exercises using balance discs or
balance balls.
Stick with it for a month. It takes approximately 28 days for a new routine to become habit. Once you’re
over this hump, keeping up your exercise routine will feel natural. In the meantime, write realistic goals on a
workout calendar and post it on the fridge. Build in frequent rewards, and within no time, the feel-good
endorphins from regular exercise will help you forget the remote…and head out the door.
Protect your head. Studies suggest that head trauma at any point in life significantly increases your risk of
Alzheimer’s disease. This includes repeated hits in sports activities such as football, soccer, and boxing, or
one-time injuries from a bicycle, skating, or motorcycle accident. Protect your brain by wearing properly
fitting sports helmets, buckling your seatbelt, and trip-proofing your environment. Avoid activities that
compete for your attention—like talking on your cell while driving. A moment’s distraction can lead to a
brain-injuring thud!
Balance, Strength & Stability Exercises
Weight shifts
When you're ready to try balance exercises, start with
weight shifts:



Stand with your feet hip-width apart and your weight
equally distributed on both legs (A).
Shift your weight to your right side, then lift your left foot
off the floor (B).
Hold the position as long as you can maintain good
form, up to 30 seconds.
Return to the starting position and repeat on the other side.
As your balance improves, increase the number of
repetitions.
Single-leg balance
Standing on one leg is another common balance exercise:




Stand with your feet hip-width apart and your weight
equally distributed on both legs. Place your hands on
your hips. Lift your left leg off the floor and bend it back
at the knee (A).
Hold the position as long as you can maintain good
form, up to 30 seconds.
Return to the starting position and repeat on the other
side. As your balance improves, increase the number of
repetitions.
For variety, reach out with your foot as far as possible
without touching the floor (B).
For added challenge, balance on one leg while standing on
a pillow or other unstable surface.
Bicep curls with a dumbbell
You can do many balance exercises with weights. Try biceps
curls with a dumbbell:



Stand with your feet hip-width apart and your weight
equally distributed on both legs. Hold the dumbbell in
your left hand with your palm facing upward (A). Lift your
right leg off the floor and bend it back at the knee (B).
Hold the position as long as you can maintain good form,
up to 30 seconds.
Return to the starting position and repeat on the other
side. As your balance improves, increase the number of
repetitions.
For added challenge, balance on the leg opposite the
weight (C) or while standing on a pillow or other unstable
surface (D).
Liftoff
Targets shoulders, back, abs, butt, and hamstrings



Stand with feet together, arms by sides.
Hinge forward from hips until back is parallel to
ground, arms extended down.
Simultaneously lift left leg behind you and raise arms
directly out to sides.
Maintaining hinge position, lower arms and leg so that
they are a few inches off ground; repeat for 1 minute.
Switch legs for next circuit.
Curtsy Salute
Targets shoulders, triceps, butt, and legs

Stand with feet hip-width apart, holding a dumbbell in
left hand overhead, palm facing forward, and right hand
on hip.

Lunge right leg diagonally back, bending both knees
(as if doing a curtsy) while bending left elbow to bring
dumbbell by right ear.

Stand on left leg, extending left arm up, as you raise
right leg out to side. Return to curtsy.
Do 12 reps. Switch sides and repeat.
One-Legged Squat Reach
Targets abs, butt, and legs

Stand on left leg with right foot a few inches off
ground near left ankle.

Bend left leg about 90 degrees, keeping back
straight and reaching right hand to outside of left
foot.
Return to start. Continue for 30 seconds (or 15 reps),
then switch sides and repeat for 30 seconds.
Mayo Clinic: Balance Exercises
http://www.mayoclinic.org/healthy-lifestyle/fitness/
multimedia/balance-exercises/sls-20076853?s=1
Fitness Magazine: 6 Must-Do Moves to Strengthen
Your Core
http://www.fitnessmagazine.com/workout/abs/
exercises/stability-balance-exercises/?page=1
NIH Senior Health: Balance Exercises
http://nihseniorhealth.gov/
exerciseandphysicalactivityexercisestotry/
balanceexercises/01.html
Men’s Fitness: The Full Body Stability Workout
http://www.mensfitness.com/training/workout-routines/
full-body-stability-workout?page=2
Spark People Exercise Library
http://www.sparkpeople.com/resource/
exercise_demos.asp
Split Stance Shoulder Press
●
Stand with feet hip width apart and take one
step forward so you’re in a split stance.
● Lift dumbbells up while keeping elbows at
shoulder height. This is the start position.
● Press dumbbells overhead while engaging abs
and glutes to provide stabilization throughout
the entire movement.
Bring weight back to start position. Repeat as many
times as you are able.
Brain Food: Diet Can Help Prevent Dementia after Age 50
http://www.huffingtonpost.ca/2014/03/12/brain-food_n_4948811.html
Eating right in midlife may prevent dementia later on, according to a new doctoral thesis published by the
University of Eastern Finland. Results indicated those who consistently consumed healthy foods at the average
age of 50 had a nearly 90 per cent lower risk of dementia in a 14-year follow-up study compared to those who
did not eat healthfully.
Researchers used a healthy diet index based on eating a variety of foods. "Healthy" foods included
vegetables, berries/fruits, fish and unsaturated fats from milk products and spreads. "Unhealthy" foods included
sausages, eggs, salty fish, sugary drinks, desserts/candy and saturated fats from milk products and spreads.
Participants were between 39 and 64 years old, and 65 to 79 years old at the study baseline and follow-up,
respectively. While 2,000 participants were involved in the initial study, 1,449 completed the follow-up.
Eating a large amount of saturated fats was linked to decreased cognitive function and increased dementia
risk. Those who eat a diet high in saturated fats and carry the epsilon 4 variant of the apolipoprotein E (ApoE)
gene are also at risk. This gene is a risk factor for Alzheimer's disease.
"Even those who are genetically susceptible can at least delay the onset of the disease by favoring vegetable
oils, oil-based spreads and fatty fish in their diet," says doctoral thesis author Margo Eskelinen, MSc. The thesis
was based on the population-based Finnish Cardiovascular Risk Factors, Aging and Incidence of Dementia
(CAIDE) study.
The Alzheimer's Association recommends increasing intake of "protective foods" to maintain a healthy brain.
These include dark-skinned fruits and vegetables such as prunes, raisins, red grapes, plums, blueberries,
cherries, broccoli, spinach, kale, onion, red bell pepper, beets and eggplant. Nuts such as almonds, walnuts
and pecans are also recommended, as are cold-water fish such as trout, salmon, tuna, mackerel and halibut.
Increasing intake of vitamins such as C, E, folate and B12 is also considered helpful.
Study results were published in the International Journal of Geriatric Psychiatry, Dementia and Geriatric
Cognitive Disorders and Journal of Alzheimer's Disease.
Fat, Sugar Cause Bacterial Changes that May Relate to
Loss of Cognitive Function
http://www.sciencedaily.com/releases/2015/06/150622182034.htm
A study at Oregon State University indicates that both a high-fat and a high-sugar diet, compared to a normal
diet, cause changes in gut bacteria that appear related to a significant loss of "cognitive flexibility," or the
power to adapt and adjust to changing situations. This effect was most serious on the high-sugar diet, which
also showed an impairment of early learning for both long-term and short-term memory.
The findings are consistent with some other studies about the impact of fat and sugar on cognitive function
and behavior, and suggest that some of these problems may be linked to alteration of the microbiome -a complex mixture in the digestive system of about 100 trillion microorganisms.
It's increasingly clear that our gut bacteria, or microbiota, can communicate with the human brain," said
Kathy Magnusson, a professor in the OSU College of Veterinary Medicine and principal investigator with the
Linus Pauling Institute.
"Bacteria can release compounds that act as neurotransmitters, stimulate sensory nerves or the immune
system, and affect a wide range of biological functions," she said. "We're not sure just what messages are
being sent, but we are tracking down the pathways and the effects."
What's often referred to as the "Western diet," or foods that are high in fat, sugars and simple carbohydrates,
has been linked to a range of chronic illnesses in the United States, including the obesity epidemic and an
increased incidence of Alzheimer's disease.
"We've known for a while that too much fat and sugar are not good for you," Magnusson said. "This work
suggests that fat and sugar are altering your healthy bacterial systems, and that's one of the reasons those
foods aren't good for you. It's not just the food that could be influencing your brain, but an interaction
between the food and microbial changes."
7 Foods that Reduce Your Alzheimer’s Risk
http://www.huffingtonpost.com/2013/02/23/alzheimers-prevention_n_2734550.html
Keep Your Brain Healthy
The best thing you can do to keep your brain working the way you want it to: exercise, and eat right. "Nutrition is very, very
important to brain health," says Paul Nussbaum, Ph.D., a clinical neuropsychologist and member of scientific advisory
board for the Alzheimer’s Foundation of America. "Surprisingly, the brain is made up of 60% fat--it’s the fattest part of our
body--and that fat insulates the nerve tracks. Without that fat we slow down mentally," Dr. Nussbaum says. The crucial thing
to know: The kinds of fats and foods you eat, can have a real impact on the health of your brain. Trans fats and sugar
aren't great for your brain health. What foods are good and can reduce your risk of Alzheimer’s? Consider eating these
good-for-your-brain foods:
1. Walnuts (and almonds, pecans, hazelnuts)
Walnuts might be small in size, but they pack a big nutritional punch. They are filled with
Omega-3 fatty acids, the good kind of fat your brain needs. A study from the New York State
Institute for Basic Research in Developmental Disabilities found that mice given a diet including
walnuts showed improvement in memory and motor coordination. Walnuts also contain vitamin
E and flavonoids, which can help protect the brain.
2. Salmon (and mackerel, sardines, other fatty fish)
Also high in Omega-3s, fatty fish like salmon can lower blood levels of beta-amyloid, a protein
thought to play a role in Alzheimer’s. A Columbia University study found that the more
Omega-3 fatty acids a person eats, the lower their blood beta-amyloid levels. Dr. Nussbaum
suggests eating 8 oz. of fish per week--fresh fish is best, but you can also talk to your doctor
about taking a fish oil supplement.
3. Berries
“Antioxidants are like taking out the broom in the spring and sweeping the garage,” Dr. Nussbaum
says. “Antioxidants are the body’s broom.” Berries contain polyphenols, a type of antioxidant which
helps stop inflammation and allows brain cells to work better. A Tufts University study found that berries can reverse slow-downs in the brain’s ability to process information. “You can’t go wrong if a
food has the word ‘berry’ in the name,” says Dr. Nussbaum. “Strawberries, blueberries, cranberries-they’re all good for your brain.”
4. Spinach (and kale, other leafy greens)
Full of antioxidants and fiber, leafy greens should be a diet staple.
In a national study, women in their 60s who ate more leafy
vegetables over time did better than their non-greens-eating
counterparts on memory, verbal, and other tests. And new studies
show that high levels of vitamin C, which is found in spinach, may
help with dementia prevention.
5. Turmeric
Break out the curry! A host of studies have shown that turmeric, the spice used in curries, and its
main active component curcumin, can help prevent Alzheimer's. In one such study, researchers
from UCLA found that vitamin D3, taken with curcumin, may help the immune system to get rid
of the amino acids that form the plaque in the brain that's associated with Alzheimer’s Disease.
So the next time you cook, incorporate this healthy spice.
6. Coffee Now you don’t have to feel guilty about pouring yourself another cup. Researchers
from the University of South Florida and University of Miami found that people older than 65 who
drank three cups of coffee a day developed Alzheimer's disease two to four years later than
their counterparts with lower caffeine levels, and that caffeine had a positive impact even in
older adults who were already showing early signs of Alzheimer's.
7. Chocolate If you haven’t already switched from milk chocolate to dark, now you have one
more reason to. Compelling research already shows that dark chocolate, which contains
flavonoids (a plant compound that helps with the body’s circulation), can help combat heart
disease, but flavonoids may also help slow down the effects of dementia. In an Italian study,
older adults who had mild symptoms of dementia drank cocoa with high, medium and low
amounts of flavonoids. Those who consumed high amounts outperformed those who consumed
low doses on cognitive tests. And a study is currently underway by the National Institute on
Aging to see whether resveratrol, a compound found in chocolate, red wine, and grapes, can
prevent dementia. One tip: A healthy choice is dark chocolate that has a 70% or higher cocoa content.
Memory Boosting One Day Menu
Nut & Berry Parfait
From www.eatingwell.com
Ingredients
1 cup nonfat plain Greek yogurt
1/4 cup fresh or frozen raspberries
1/4 cup fresh or frozen blueberries
1/4 cup walnuts, almonds or pecans
2 teaspoons honey
Smoked Salmon & Avocado
Nori Rolls From http://www.health.com
Ingredients
1/4 avocado, mashed
3 nori (seaweed) sheets
3/4 cup cooked and cooled brown rice
1 ounce smoked salmon
3 slices tomato
3 tablespoons chopped red onion
1 tablespoon capers
Marrakesh Vegetable Curry
From www.allrecipes.com
Ingredients
1 sweet potato, peeled and cubed
1 green bell pepper, chopped
2 carrots, chopped
1 medium eggplant, cubed
Directions
Layer yogurt, berries and nuts in a dish.
Drizzle honey on top.
Directions
Spread mashed avocado on nori sheets.
Spread brown rice on nori sheets. Top with salmon, tomato, onion
and capers.
Roll nori sheet into a tube and slice.
Directions
In a large Dutch oven place sweet potato, eggplant, peppers,
carrots, onion, and three tablespoons oil. Saute over medium heat
for 5 minutes.
In a medium saucepan place 3 tablespoons olive oil, garlic, turmeric, curry powder, cinnamon, salt and pepper and saute over medium heat for 3 minutes.
3 cloves garlic, minced
Pour garlic and spice mixture into the Dutch oven with vegetables in
it. Add the garbanzo beans, almonds, zucchini, raisins, and orange
juice. Simmer 20 minutes, covered.
6 tablespoons olive oil
Add spinach to pot and cook for 5 more minutes. Serve!
1 red bell pepper, chopped
1 onion, chopped
1 teaspoon ground turmeric
1 tablespoon curry powder
1 teaspoon ground cinnamon
3/4 tablespoon sea salt
3/4 teaspoon cayenne pepper
1 (15 ounce) can garbanzo beans, drained
1/4 cup blanched almonds
1 zucchini, sliced
2 tablespoons raisins
1 cup orange juice
10 ounces spinach
10 Real-World Brain Exercises That Work
http://www.everydayhealth.com/longevity/mental-fitness/
brain-exercises-for-memory.aspx
On top of a healthy diet and regular exercise, there are ways to
give your brain its own workout routine — without emptying your
wallet. Although brain training software is everywhere these days, it
has yet to show any significant neurological benefits for older adults.
In a 2014 review published in PLOS Medicine, Australian researchers
looked at 52 different studies on computerized cognitive training
on a total 4,885 participants and found that the games are not
particularly effective in improving brain performance. Experts
recommend sticking to brain training that involves real-world
activities. Exercises to strengthen brain function should offer novelty
and challenge. "Almost any silly suggestion can work," says David
Eagleman, PhD, neuroscientist and assistant professor at Baylor
College of Medicine in Houston, Texas. "Drive home via a different route; brush your teeth with your opposite
hand. The brain works through associations [which is why it's easier to memorize lyrics to a song than it is to try
and remember the same words without music], so the more senses you involve the better." Your morning
newspaper is a great place to start. "Simple games like Sudoku and word games are good, as well as comic
strips where you find things that are different from one picture to the next," says John E. Morley, MD, director of
St. Louis University's Division of Geriatric Medicine and author of The Science of Staying Young. In addition to
word games, Dr. Morley recommends the following exercises to sharpen your mental skills:
Test your recall. Make a list — of grocery items, things to do, or anything else that comes to mind — and
memorize it. An hour or so later, see how many items you can recall. Make items on the list as challenging as
possible for the greatest mental stimulation.
Let the music play. Learn to play a musical instrument or join a choir. Studies show that learning something new
and complex over a longer period of time is ideal for the aging mind.
Do math in your head. Figure out problems without the aid of pencil, paper, or computer; you can make this
more difficult — and athletic — by walking at the same time.
Take a cooking class. Learn how to cook a new cuisine. Cooking uses a number of senses: smell, touch, sight,
and taste, which all involve different parts of the brain.
Learn a foreign language. The listening and hearing involved stimulates the brain. What’s more, a rich
vocabulary has been linked to a reduced risk for cognitive decline.
Create word pictures. Visualize the spelling of a word in your head, then try and think of any other words that
begin (or end) with the same two letters.
Draw a map from memory. After returning home from visiting a new place, try to draw a map of the area;
repeat this exercise each time you visit a new location.
Challenge your taste buds. When eating, try to identify individual ingredients in your meal, including subtle herbs
and spices.
Refine your hand-eye abilities. Take up a new hobby that involves fine-motor skills, such as knitting, drawing,
painting, assembling a puzzle, etc.
Learn a new sport. Start doing an athletic exercise that utilizes both mind and body, such as yoga, golf, or tennis.
Soon people will realize that they can take steps to keep their brains healthy, just as they know they can prevent
heart disease by taking certain actions, says Bender. "In the coming decade, I predict brain wellness to be right
up there with heart health — now that there's proof that living a brain-healthy lifestyle works!”
A Meditation A Day Keeps Alzheimer’s At Bay
http://www.prevention.com/health/brain-health/mindfulness-meditation-slows-progression-alzheimers-and-dementia
Mild cognitive impairment (MCI) can affect up to 20% of the population at any one time—and half of them will
progress to full-on dementia. Now, a recent study published in Neuroscience Letters finds as little as 15 minutes of
daily meditation can significantly slow that progression.
Researchers had a group of adults with MCI, all between the ages of 55 and 90, do a guided meditation for 15 to
30 minutes a day for eight weeks, as well attend weekly mindfulness check-ins. Eight weeks later, MRIs showed
improved functional connectivity in the default mode network (translation: the part of your brain that never shuts
down activity), and slowed shrinkage of the hippocampus, the main part of the brain responsible for memory that
usually shrinks with dementia. Participants also showed an overall improvement in cognition and well-being.
“What surprised us was, for a condition that has few other treatment options—and without FDA-approved
medications to stop the progression to dementia—an intervention [like meditation] may impact the very areas of
the brain most affected by Alzheimer’s disease,” says Rebecca Erwin Wells, MD, MPH, who conducted the research during her time at Beth Israel Deaconess Medical Center in Boston.
So what exactly is mindfulness meditation? Dr. Wells defines it as non-judgmental moment-to-moment
awareness, and she says it doesn’t take much to cultivate. For example, participants did regular "body scans,"
where they paid sequential attention to different part of the body, as well as mindful movement exercises to
practice bodily awareness through yoga postures.
If you want to get on the mindfulness train, Dr. Wells suggests starting with one of the many introductory courses
and books available on guided and mindfulness meditation. But if the thought of sitting still makes you even more
stressed, you have options: Walking mediation, or mindful movement like yoga or tai chi, says Dr. Wells, are also
effective ways to meditate.
Further research is needed to know the exact amount of meditation it takes to slow the progression of dementia,
but mindfulness meditation is already known to help people navigate the daily stresses of life, which can't help but
show benefits in the long run.
During meditation, beta waves are dramatically reduced. Reduced beta waves mean the brain is doing less
processing of information. With less information bouncing around, anxiety and stress are decreased. Focus,
memory and creativity are increased.
Walking Meditation
http://www.meditationoasis.com/how-to-meditate/simple-meditations/walking-meditation/
Walking meditation can be just as profound as sitting meditation, and has the advantage of bringing the
meditative experience into our activity. There are a number of different walking meditations. Our variation is
informal and easy. It allows you to be more present in your body and in the present moment. The simple
experience of alternating steps with the left and right foot naturally helps create a meditative state.
Where and when. This meditation is best done outdoors. We recommend setting aside at least 20 minutes for
your walking meditation, and not trying to combine it with anything else like going on errands or walking briskly
for exercise. Let this be a walk just for meditation so that you can sink into the experience with your undivided
attention!
How to start. Before starting to walk, spend a little time while still standing still. Allow your awareness to be with
your body. Take some deep breaths, inhaling deep into the belly. Put your full attention on the sensation of
breathing. Then allow the breath to return to normal and notice it going on its own for a little while. Now bring
your awareness to your body, noticing how your body feels as you are standing, and becoming aware of all
the sensations going on in your body.
Now begin walking. Walk at a relaxed, fairly slow but normal pace. Pay attention to the sensations in your
body as you walk. It is natural to find your attention drawn to the sights around you as you walk, but keep
bringing your attention to what is going on internally. The idea is to have your attention on the physical experience of walking. If the mind starts getting caught up in thoughts, easily bring your attention back to the experience of walking. Notice how the body feels in great detail as you walk. The entire body is involved in the act
of walking — from alternation of the left and right foot to the swinging of your arms and hips.
Notice how the soles of your feet feel — the contact they make with your socks or shoes, the textures of the
fabrics touching them, the way they feel as they bear the weight of your body and the sensations in them as
your walk along. Feel the entire foot, being aware of how it moves as the heel is placed on the ground, and
then the movement rolls to the ball of the foot and toes. Notice how it feels as the foot lifts and moves forward. Allow your awareness to move up through every part of the body, noticing the sensations as you walk.
Gradually scan all parts of your body as you bring your attention to the ankles, skins, calves, knees, thighs, hips,
pelvis, back, chest, shoulders, arms, neck, and head.
Scan your body for tension. When you become aware of tension anywhere in the body, let it go.
Allow that part of your body to relax. Allow your
ankles, belly, shoulders, arms, neck — all of your
body — to relax. Let your hips swing loose. As you
do this, the walking will become more enjoyable.
You can scan your body randomly, moving your
awareness from place to pace in your body, or
you can systematically scan your whole body
going from the soles of your feet to the top of
your head noticing the sensations of walking.
The most important thing is to keep your
awareness on the sensations in your body, easily
bringing it back when your mind has wandered.
Variation: Keep your attention on the rhythm of
the walking — the alternation of left and right
foot. Simply notice the experience of left-rightleft-right motion. Keep bringing your awareness
back to this experience when the mind wanders
in thoughts or distractions of the environment.
8 Secrets to a Good Night’s Sleep
Harvard Health: http://www.health.harvard.edu/sleep/8-secrets-to-a-good-nights-sleep
You don’t need to avoid sleep aids if you absolutely need them, but before you turn to pills, try these eight tips
to help you get a better night’s sleep:
1. Exercise
Going for a brisk daily walk won’t just trim you down, it will also keep you up less often at night. Exercise boosts
the effect of natural sleep hormones such as melatonin, Dr. Carlson says. A study in the journal Sleep found
that postmenopausal women who exercised for about three-and-a-half hours a week had an easier time
falling asleep than women who exercised less often. Just watch the timing of your workouts. Exercising too
close to bedtime can be stimulating. Carlson says a morning workout is ideal. “Exposing yourself to bright
daylight first thing in the morning will help the natural circadian rhythm,” she says.
2. Reserve bed for sleep and sex
Don’t use your bed as an office for answering phone calls and responding to emails. Also avoid watching
late-night TV there. “The bed needs to be a stimulus for sleeping, not for wakefulness,” Dr. Carlson advises.
Reserve your bed for sleep and sex.
3. Keep it comfortable
Television isn’t the only possible distraction in your bedroom. Ambience can affect your sleep quality too.
Make sure your bedroom is as comfortable as possible. Ideally you want “a quiet, dark, cool environment,”
Dr. Carlson says. “All of these things promote sleep onset.”
4. Start a sleep ritual
When you were a child and your mother read you a story and tucked you into bed every night, this comforting
ritual helped lull you to sleep. Even in adulthood, a set of bedtime rituals can have a similar effect. “Rituals help
signal the body and mind that it’s coming to be time for sleep,” explains Dr. Carlson. Drink a glass of warm milk.
Take a bath. Or listen to calming music to unwind before bed.
5. Eat—but not too much
A grumbling stomach can be distracting enough to keep you awake, but so can an overly full belly. Avoid
eating a big meal within two to three hours of bedtime. If you’re hungry right before bed, eat a small healthy
snack (such as an apple with a slice of cheese or a few whole-wheat crackers) to satisfy you until breakfast.
6. Avoid alcohol and caffeine
If you do have a snack before bed, wine and chocolate shouldn’t be part of it. Chocolate contains caffeine,
which is a stimulant. Surprisingly, alcohol has a similar effect. “People thinks it makes them a little sleepy, but it’s
actually a stimulant and it disrupts sleep during the night,” Dr. Carlson says. Also stay away from anything
acidic (such as citrus fruits and juices) or spicy, which can give you heartburn.
7. De-stress
The bills are piling up and your to-do list is a mile long. Daytime worries can bubble to the surface at night.
“Stress is a stimulus. It activates the fight-or-flight hormones that work against sleep,” Dr. Carlson says. Give
yourself time to wind down before bed. “Learning some form of the relaxation response can promote good
sleep and can also reduce daytime anxiety.” To relax, try deep breathing exercises. Inhale slowly and deeply,
and then exhale.
8. Get checked
An urge to move your legs, snoring, and a burning pain in your stomach, chest, or throat are symptoms of three
common sleep disrupters—restless legs syndrome, sleep apnea, and gastroesophageal reflux disease or GERD.
If these symptoms are keeping you up at night or making you sleepy during the day, see your doctor for
an evaluation.
Help Guide: How to Sleep Better
http://www.helpguide.org/articles/sleep/how-to-sleep-better.htm
This site has a much more detailed list of ideas to help you sleep.
The Mind Unleashed: The Perfect Sleeping Positions to Fix Common Body Problems
http://themindunleashed.org/2014/09/perfect-sleeping-positions-fix-common-body-problems.html
Materials Available at JCPL
100 Simple Things You Can do to Prevent Alzheimer's and Age-related Memory Loss
by Jean Carper 618.976831 CARP
After she discovered that she was genetically predisposed to Alzheimer's, the author set out to find all the things she could
do to prevent the debilitating disease, and now presents the 100 easy things that everyone can do to improve their
chances, from flossing and drinking apple juice to meditating and making a new friend.
Power Foods for the Brain: An Effective 3-step Plan to Protect Your Mind and Strengthen Your Memory
by Neal D. Barnard 616.83 BARN
A doctor, clinic researcher and health advocate offers a nutritional plan for improving brain function, reducing irritation
and lack of focus and preventing diseases by adding foods rich in folates and B vitamins and reducing dairy, alcohol and
toxic metals.
The Working Memory Advantage: Train Your Brain to Function Stronger, Smarter, Faster
by Tracy Packiam Alloway 153.13 WORK
Arguing that a working memory is a stronger predictor of success than IQ, a guide to enhancing memory cites its role in life
management skills and various learning disorders while outlining prescriptive exercises for improving brain function
Can't Remember What I Forgot: The Good News from the Front Lines of Memory Research
by Sue Halpern 616.8523 HALP
A behind-the-scenes examination of the ground-breaking world of memory research reveals the latest findings about
memory loss, how close scientists are in coming up with ways to diagnose, treat, and even cure Alzheimer's and other
forms of dementia, and the effectiveness of keeping one's mind active in terms of leaving one's mind intact.
Brainfit: 10 Minutes a Day for a Sharper Mind and Memory
by Corinne Gediman 153.1 GEDI
Brainfit is a training program designed to reclaim your brain. In 10 to 15 minutes a day individuals who are beginning to feel
the effects of memory loss will see immediate reversal of the mental aging process. The 9 distinct, fast and fun weekly
workouts focus on a different aspect of brain fitness
Moonwalking with Einstein: The Art and Science of Remembering Everything
by Joshua Foer 153.14 FOER
Citing costly memory-related inconveniences suffered by average individuals, a science journalist chronicles his own
struggles with chronic forgetfulness and his life-changing year in memory training, in a guide that shares historical lore and
ancient memory techniques.
The Secret Life of the Grown-up Brain: The Surprising Talents of the Middle-aged Mind
by Barbara Strauch 616.8900844 STRA
A New York Times science editor draws on new research to examine the brain's peak capacity in middle age, explaining
how a growth of white matter and brain connectors enables improved judgment, cognitive function and problem solving.
The Brain Fitness Program
DVD 612.82 BRAI
This 100 minute program takes a look at the brain and its ability to change and adapt itself based on what it's presented
with. Dr. Michael Merzenich of the University of California and his team of scientists present a series of computer stimuli
developed to encourage this growth and adaptation within the brain so that viewers can improve their own brain
function.
Optimizing Brain Fitness
DVD 612.82 OPTI
A series of lectures on ways to improve brain performance.
Websites
Brain Exercises and Dementia
http://www.webmd.com/alzheimers/guide/preventing-dementia-brain-exercises
Hold On to Every Moment: Keys to Preventing Memory Loss
http://www.healthline.com/health/hold-every-moment-keys-preventing-memory-loss#1
How To Boost Brain Power and Memory
http://www.emedexpert.com/tips/brain.shtml
How to Improve Your Memory: Tips and Exercises to Sharpen Your Mind and Boost Brainpower
http://www.helpguide.org/articles/memory/how-to-improve-your-memory.htm
Improve Your Memory
http://www.webmd.com/balance/features/improve-your-memory
Memory Exercises That Work - Alzheimer's Disease Center: Medical Information on Alzheimer’s
http://www.medicinenet.com/script/main/art.asp?articlekey=10288
Best Brain Foods for Brain Function, Health, and Memory
http://www.webmd.com/diet/eat-smart-healthier-brain?page=1
Mediterranean Diet Plus Olive Oil or Nuts May Boost Thinking and Memory: MedlinePlus
http://www.nlm.nih.gov/medlineplus/news/fullstory_152471.html
5 Surprising Causes of Memory Loss
http://www.everydayhealth.com/news/5-surprising-causes-memory-loss/
Memory: MedlinePlus
http://www.nlm.nih.gov/medlineplus/memory.html
Memory and Mental Health
http://nihseniorhealth.gov/category/memoryandmentalhealth.html
Memory loss: MedlinePlus Medical Encyclopedia
http://www.nlm.nih.gov/medlineplus/ency/article/003257.htm
Understanding Memory Loss: What To Do When You Have Trouble Remembering | National Institute on Aging
http://www.nia.nih.gov/alzheimers/publication/understanding-memory-loss/introduction
Science Daily: Alzheimer’s Research News
http://www.sciencedaily.com/news/health_medicine/alzheimer%27s/