Southwest Florida's Health and Wellness Magazine Health and Wellness Articles
By Eric Hochman, M.D.
Dating back long before the 1500s when Ponce de Leon sought the Fountain of Youth in St Augustine, Florida, explorers and common men alike have been searching for ways to stay young forever. Although this legendary fountain remains undiscovered, researchers have uncovered some methods to combat the effects of aging. By modifying behavior and implementing simple strategies on a daily basis, we can take important steps to reduce the risk of memory loss. Here’s how to keep your mind young and memory sharp.
1. Move around and get physical. Studies demonstrate the strong correlation between physical exercise and brain function. Whether it’s walking, swimming, biking or something else, movement is good for the body and mind. Harvard researchers have shown that regular exercise changes the brain to improve memory and thinking skills. Another study from Case Western Reserve University School of Medicine concluded that individuals who exercised, by walking or engaging in physically active hobbies, such as gardening, had a lower risk for Alzheimer’s disease. For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity.
2. Everyone needs cognitive stimulation. A variety of mental exercises and activities help keep your brain sharp and is thought to ward off memory loss. Take courses, learn a musical instrument, volunteer, read, paint, and try mental games, such as word puzzles or math problems. Research from the Mayo Clinic has recently shown that involving your hands and utilizing manual dexterity is thought to give you an added boost with memory retention; so keep this in mind when choosing activities.
3. Make eating healthy a priority and improve your diet. Eat the right foods and eat in moderation. Implement the philosophy of ‘Hara hachi bu’ by eating until you feel 80% full. Try for meals filled with at least half fruits and vegetables and consider a variety of color in your food choices. Choose low fat protein sources, drink a lot of water, and regulate your sugar intake. (Diabetes is an important risk factor for dementia).
4. Observe your blood pressure and take steps to regulate and improve it. According to a Harvard study from 2014, high blood pressure in mid-life increases the risk of cognitive decline in later stages of life.
5. Reduce your risk of dementia and increase brain health by improving your cholesterol. High levels of LDL (“bad”) cholesterol increase the risk of dementia, as do low levels of HDL (“good”) cholesterol. New research from Heidelberg University in Germany found that having high cholesterol can negatively affect memory and facilitate cognitive decline with aging.
6 Your alcohol and tobacco use are factors with memory loss. Avoid smoking and use alcohol in moderation. If you have a drink, choose wisely; red wine is considered a good option. Resveratrol, (the heart disease helper found in red wine and grapes), may help prevent memory loss too, according to new research published this year from Texas A&M University.
7. Be mindful of your body and protect your head. Moderate to severe head injuries early in life increase the risk of cognitive impairment later on. According to Harvard research, concussions increase the risk of cognitive decline by a factor of 10.
8. Organize and build robust social networks. Social interaction helps ward off depression and stress which is thought to contribute to memory loss. Also, strong social ties have been associated with longer life expectancies. The Blue Zones Project promotes the ‘Power Nine’ principles and incorporates the importance of moais, small interconnected groups of friends that interact weekly and provide support for each other.
9. Opt for more sleep. Adults should get at least 7 to 8 hours of sleep per night. Research from the Mayo Clinic demonstrates that sleep plays an important role in helping you consolidate your memories and improve recall.
10. Seek help if you think you may be experiencing a decline in your cognitive functioning or memory. Physicians and other clinicians can help identify memory loss and implement treatments that may be able to slow the progression.
11. Try implementing changes now. Early adoption of these important steps can lead to enhancements in memory. Why wait until you are noticing a decline?
Researchers continue to expend time and effort to better understand cognitive brain function and memory loss.Although we don’t have all the answers, these strategies will help us retain memory and lead us one step closer to discovering the true Fountain of Youth.
Dr. Eric Hochman, MD is an award winning physician triple board certified in Internal Medicine, Pediatrics and Rheumatology and founder of Gulfshore Concierge Medicine (GCM). He has been practicing in Naples since 2004 and is currently the President of the Collier County Medical Society. Dr. Hochman is a guest columnist of the the Naples Daily News writing about the benefits of the new Blue Zones Project. He is on staff at NCH Hospitals and Physicians Regional Medical center. Gulfshore Concierge Medicine (GCM) is a state of the art doctor’s office that provides exceptional care to a limited number of patients. GCM follows the concierge medical model where patients pay an annual fee for comprehensive care that includes access to personalized medical care 24/7, same day appointments with ‘no rush’, individualized and thorough health plans, in-office lab testing, immunizations, medical travel assistance, VIP service and much more. For more information, please visit www.gulfshoreconciergemedicine.com.