UNIT THREE: THE MIND-BODY CONNECTION 6-session Memory Enhancement Course

Review  Aids  Internal  External  Name Recall  Stop  Look  Listen  Write

Objectives  Establishing the powerful association between cognitive function and nutrition  Exploring what healthy nutrition means, while acknowledging potential nutrition problems  Emphasizing the importance of physical activity and brain function

Objectives  Understanding how our physiology changes as we age  Emphasizing the importance of drinking enough water  Uncovering the truth that tobacco impedes memory

Brain Myth # 3 Memory loss is inevitable as we age.

Know the Facts! Food influences how the brain works and has a significant effect on its functioning.

Healthy Brain Diet  Feed the machine to make it run well  Eat for a healthy brain  There is no magic brain food ….however, an unhealthy diet is bad for your memory

Calories*  Females: ~ Calories  Males: ~ Tips:  Split meals when dining out  Drink 6 glasses of water per day  Plan meals in advance  Substitute healthier options

Vitamins and Antioxidants*  Vitamin deficiencies lead to disease that result in cognitive and memory impairment  B Vitamins  Omega 3’s  Vitamin E and C **Always discuss supplementation with your doctor

Living Healthy  Eat a variety of foods.  Eat grains, fruits, and vegetables.  Eat low-saturated and low-cholesterol foods.  Go easy on sugar, salt, and alcohol.  Balance your food consumption with physical activity.  Choose lean meats and poultry.  Try to include fish in your diet at least once a week.  Substitute beans, legumes, and lentils for meat (2x/week).  Limit desserts and cookies.

10 Best Bets 1.Apples (soluble fiber, antioxidants, vitamin C) 2.Almonds (fiber, riboflavin, iron, calcium, vitamin E) 3.Blueberries (phytonutrients) 4.Broccoli (calcium, potassium, folate, fiber, vitamin A & C) 5.Red beans (iron, magnesium, low-fat) 6.Salmon (omega-3 fatty acids) 7.Spinach (vitamin A B-6, C, folate, iron) 8.Sweet potatoes (antioxidant beta carotene, fiber, vitamins B-6, C, & E) 9.Vegetable juice (minerals) 10.Wheat germ (niacin, riboflavin, folate, potassium, zinc, protein)

Water  Thirst and water intake maintain the balance between fluid and sodium  Without this balance, dehydration or even death could result  Dehydration can lead to impairment in cognitive function  It’s easy to forget to drink an adequate amount of water everyday.  It’s very important to drink a minimum of six to eight glasses of fluids a day

Water Research shows that as people age, their sense of thirst is reduced.

The Bottom Line Nutritious food, vitamins, minerals, and adequate water help memory to be more efficient.

Exercise, Exercise, Exercise  Associated with high cognitive function  Promotes the growth of new brain cells  Enhances function of central nervous system

Exercise  Make it a priority  Make it fun  Make it interesting  Make it routine  Make it safe* * Consult your physician before participating in an exercise program.

Exercise Tips  Plant a garden  Try a new exercise class  Work in a daily walk into your schedule  Swim  Try focusing on endurance, strength, balance and flexibility exercises  Play with grandchildren  Use soup cans for weights  Check out exercise videos from library

Sleep  Avg. adult needs 7 ½ hours of sleep per night  Quality of sleep  Insomnia becomes more common with age  Effective memory consolidation depends on sleep

Tobacco and Alcohol Smoking  Cuts down the amount of oxygen getting to the brain  Lowered oxygen levels results in decreased mental ability and memory efficiency Alcohol  Excessive alcohol consumption can lead to permanent memory loss

Optimal Memory O btain regular exercise P ut out the cigarettes T ake vitamins I???? M aintain healthful nutrition A im for a good night’s sleep L earn something new M oderate alcohol intake E?????? M?????? O rganize your thinking, organize your life R outinely take precautions to protect your brain Y??????

Brainwork  Focus on one specific goal for nutrition  Water  Challenge yourself physically

Customizable slide for organization Organization Logo Here