Forgetfulness

It's very frustrating that as a person gets older, it gets hard to remember even simple things.  Where did I put my keys? What did I come into this room for?  What did I have for lunch yesterday?  The list of what I forgot just gets longer and I'd tell you all the things that are on it, if I could just remember where I put it.  It's frustrating.

However, our memories don't have to get bad with age.  There are things that can be done to prevent, slow and even reverse age related memory loss.  Like so many problems that show up as we age, memory issues are best dealt with when we are young and before there are any signs of forgetfulness.

Memory is dependent on the proper functioning of a series of complex chemical reactions in the brain.  These reactions occur within the nerve cells and between the nerve cells.  First these reactions need to take place in order for the memory to be encoded.  Then there needs to be another series of reactions to retrieve the memory.  Any disruption in either process and we cannot remember what we wanted to.  As we age there is a tendency for the brain to produce memory related neurotransmitters which allow one nerve cell to communicate with other nerve cells.  There can also be a decline in the chemical make up of the cells themselves resulting in less efficient processing of information.  Memory is an indicator of not only how well the brain is working, but the entire nervous system.  Nervous system health is the primary focus of chiropractors.

In his book, "Brighter Mind", Kyl Smith D.C. has a four step program to prevent mental decline or to improve mental performance in those already experiencing problems.  Dr. Smith uses many scientific studies to illustrate his approach to boosting brain function.  He references over 1500 peer reviewed scientific studies.  The bottom line is that there are simple action steps that anyone can take to improve their mental capacities, including memory.  I like Dr. Smith's approach because it fits in with a healthy chiropractic lifestyle that I think is beneficial for everyone.

The four steps are to nourish, support, improve, and protect your mind.

1. Nourish -This means to feed, maintain and support.  To function properly it is absolutely essential that the brain has adequate amounts of all the B-Vitamins, Vit. E, Vit. C, Vit. D, beta carotene, potassium, magnesium, zinc, iron, essential fatty acids, and CoQ10.  The best way to get these nutrients is from a diet consisting of unprocessed foods with an emphasis on vegetables, fruits, seeds, and nuts.  Wild fish, free range poultry, and grass fed animals are also recommended.  While it is necessary to consume foods which contain the necessary nutrients, it is equally important to avoid foods which deplete those nutrients.  In the simplest term, this means no processed foods.  Processing destroys essential nutrients while adding many chemicals which interfere with brain function.  Dr. Smith says, "A diet high in processed foods can literally starve your brain."  Inadequate brain nutrition results in poor concentration, mental fatigue, depression, learning disabilities, disturbed sleep, and loss of memory.
2. Support - This means to assist, help and maintain.  Closely related to nourishing, supporting the brain means selecting slow release carbohydrates over sugars or carbs that are quickly converted to sugar.  Most refined grains fit into the latter category.   Consume  good quality amino-acid rich protein. Such proteins are best found in whey, dairy, eggs, fish, and beef, Yes, red meat is good to support brain function.  Omega 3 fatty acids are essential to support the brain.  These can be either plant derived or marine derived.  Those from marine sources are better because they are already in the form your brain utilizes.  A healthy cardiovascular system also supports the brain.
3. Improve - This means to enhance or make better.  There are naturally occuring substances that will actually improve the function of the brain and they have no side effects.  These include phoshadylserene (PS), GPC (L-alpha-glycero-phosphorylcholine; yikes! Just call it GPC.)  ALCAR (acetyl-L-carnitine), and DMAE (dimethyl-aminoethanol),   Of these supplementing PS and ALCAR show the most brain improvements.  Exercise, both mental and physical, is very beneficial for improving the mind.  Good sleep is also essential.
4. Protect - Means to guard, shield and defend.  The brain is particularly susceptible to damage from toxins and oxidation.  Oxidation is a product of metabolism in the body and is amplified by stress of all kinds.  Nutrients which protect the brain include: CoQ10, Vit. C, Vit. E, R-Lipoic Acid, ALCAR, resveratrol, grape seed extract, anti-oxidant rich berries and beans, vinpocetine, ginko biloba, rhodiola, and green tea,   This is a long list and not every person needs to consume all of these.  It is best to get most of them from a diet consisting of natural foods and then supplement with those that will specifically address an individual's situation.

The bottom line here is to improve one's diet by eating less processed foods and more vegetables and fruits, supplement to get hard to obtain nutrients and omega 3 fats, and exercise both the mind and the body.  Do this and your mind will work better.  You won't be as forgetful. 

Summer Holidays

There is a magnetic appeal to be camping in the trees by a lake.  Sort of the quintessential Canadian summer holiday.  Scientists are now pinpointing to why this is so appealing.  The April 2011 issue of Cottage Life summarizes some of the findings.  Unfortunately, there is no link to this article on their website.

It turns out that besides emitting vast amounts of oxygen which helps us to feel good by opening and scrubbing our lungs, evergreen trees also release semi-narcotic aerosols that relax the nervous system.  Other chemicals released can reduce the heart rate and some have antiviral properties.

A psychologist from the University of Michigan has shown that spending time in nature improves memory, focus and mood.  The stimuli in nature refresh the brain and boost cognitive function.  It seems to be a perfect antidote to the short attention spans, anxiousness and reduced cognition we experience living and working in concrete and steel.  Another researcher at the university prescribes getting into nature to restore brain function and treatment of depression.  He calls his procedure "attention restoration therapy".

British researchers have demonstrated that outdoor activities improves self-esteem in youth and elevates mood in middle age adults. Adding water, such as a lake, to the equation multiplied the feel good effects.  That may be have something to do with all the negative ions found around bodies of water.

If you want to have a summer vacation that really refreshes you, these researchers say spend some time by a lake or river in the forest.  Even if you don't have a tent or trailer, just spending some time in nature will be rejuvenating.  We've all felt it.

The Mind & the Body

When he was still a stand up comedian, Bill Cosby taught me a very valuable lesson.  Although I didn't really grasp the significance of it until I was in my 30's.  The lesson: the mind and the body do not get along.  Mr. Cosby told us that in the dark the mind says, "We don't need to turn on the light, I know my way around this house."  Meanwhile the toes are saying, "Oh no you don't!  Please turn on the light!" (Paraphrased)  

As I started putting on a few years, I realized that my mind still thought I was young and physically invincible.  My body on the other hand knew it wasn't as resilient as it once had been.  The mind said, "That looks like fun!  Let's do it!"  And the body began to reply more frequently, "Oh no let's not.  I don't want to be hurt!"  More often than not the mind won out.  The mind of course always wanting to be in control.  

At this point in my life, although my mind still thinks I'm 25, the mind is paying more attention to the pleas of the body.  The mind is learning that the body is just not as resilient as it once was.  A tough lesson to learn.  As I watched the kids sledding yesterday at my church's toboggan party, my mind said, "Boy that looks like fun."  My body said,  "See how they are wiping out on the bumps.  That has to hurt."  The body won, thank goodness and I went home without a bruise.