| It’s a startling fact that more than 5 million | | | | brain, helping to keep it functioning as it should |
| people in the U.S. suffer from memory loss. And | | | | through the years, and also sharpen your |
| it’s estimated that about 20% of the 78 | | | | cognitive skills. You can exercise your brain in |
| million members of the now-graying baby boomer | | | | many ways, including playing stimulating board |
| generation could develop heart-breaking and | | | | games, doing crossword puzzles, playing Scrabble, |
| irreversible Alzheimer's disease. | | | | reading a book, learning a new song, or playing a |
| The good news is that the prevention of | | | | musical instrument. |
| memory loss and Alzheimer's disease are within | | | | Of course, the best exercise of all combines both |
| your grasp. Through lifestyle changes and | | | | a physical activity with a mental one. Try singing |
| anti-aging techniques, it’s possible to actually | | | | your favorite song or listening to a language tape |
| increase your mental abilities — and maintain | | | | as you walk or jog. Read a book while riding your |
| them well into your seventh and eight decades. | | | | exercise bicycle. |
| Dharma Singh Khalsa, M.D., President and Medical | | | | Stress and Relaxation |
| Director of the non-profit Alzheimer's Research | | | | Stress management is an important part of |
| and Prevention Foundation, has studied this | | | | preventing memory loss. Chronic stress has been |
| dreaded disease for two decades. Dr. Dharma | | | | shown to have an adverse effect on brain health |
| believes the best defense against Alzheimer's | | | | and memory performance. It can contribute to |
| disease is to prevent it in the first place. | | | | depression and anxiety disorders, which also |
| He has developed a 4-pronged approach to the | | | | interfere with normal memory function. |
| prevention of deterioration of memory function. | | | | You can reduce stress in your life by preparing a |
| Former Surgeon General Richard Carmona has | | | | schedule ahead of time, balancing work and leisure |
| endorsed his work, and The Alzheimer's | | | | activities, set realistic expectations and goals. |
| Association, the Mayo Clinic and UCLA have | | | | Meditation, yoga, and deep breathing exercises |
| developed similar programs. | | | | are all excellent ways of reducing stress and |
| Dr. Dharma’s integrative, holistic medical | | | | providing relaxation. |
| program for the delay and prevention of memory | | | | Prescribed Pharmaceuticals |
| loss and Alzheimer's disease involves diet and | | | | Unfortunately, there are only a few |
| nutritional supplements, physical and mental | | | | pharmaceutical drugs currently being prescribed to |
| exercise, stress and relaxation, and the use of | | | | treat patients with Alzheimer's disease, and those |
| prescribed pharmaceuticals. | | | | only for mild to moderate symptoms |
| Diet and Supplements | | | | Aricept (donepezil), Rasadyne (galantamine), |
| Diet directly affects the health of your body, but | | | | Exelon (rivastigmine) and Namenda (memantine) |
| also your brain. A healthy diet is one that should | | | | have been found to slightly delay the deterioration |
| include fresh fruits and vegetables, be low in | | | | of memory in patients with Alzheimer's as well as |
| trans-fats and saturated fats, high in protein | | | | improve some of the symptoms. |
| gained mostly from vegetables instead of animal | | | | It’s important to note here that patients |
| protein. It should have the right amounts of the | | | | taking these drugs may experience serious side |
| “good” fats, like omega-3 fatty acids, and | | | | effects, such as nausea, diarrhea and dizziness. |
| complex carbohydrates. | | | | Your doctor should be notified immediately if you |
| In addition, a high-potency multi-vitamin should be | | | | notice these or any other reactions to these |
| taken daily. And supplements of antioxidants and | | | | drugs. |
| memory-enhancing vitamins and nutrients, like | | | | Hormone replacement therapy and nonsteroidal |
| vitamins C and E, coenzyme Q10, | | | | anti-inflammatory drugs (NSAIDs) may also be |
| acetyl-l-carnitine, ginkgo biloba and phosphatidyl | | | | added to your pharmaceutical therapy program. A |
| serine, may be beneficial as well. | | | | frank discussion with your physician will help you |
| Avoid the use of tobacco and the excessive | | | | decide the right course of drug therapy for you. |
| consumption of alcohol. Also, get plenty of rest | | | | Everyone forgets things. And that may increase |
| and drink plenty of water. Dehydration can cause | | | | as we age, causing us to experience “senior |
| confusion and memory problems, as does being | | | | moments.” We notice a decrease in our ability |
| tired. | | | | to concentrate, and it may take longer to recall |
| Physical and Mental Exercise | | | | someone’s name. The good news is that |
| Exercise plays an important part in any | | | | age-related memory loss can be improved — |
| health-promoting routine. Make it a goal to include | | | | and even prevented. |
| physical activity in your schedule at least three or | | | | Following these guidelines — diet, physical and |
| four times a week for one hour. Walk, ride a | | | | mental exercise, stress management and |
| bicycle, jog, or join an exercise class. | | | | pharmaceuticals — will help you keep your mind |
| In addition to your cardiovascular exercise, it’s | | | | and memory healthy and youthful as you age. |
| important to also do mental exercises, or what | | | | The strategies and techniques outlined here will |
| Dr. Dharma calls “brain aerobics.” | | | | provide you with an integrated and holistic |
| Spending at least twenty minutes three times a | | | | program for the prevention of memory loss, and |
| week doing mental exercise will stimulate your | | | | also help prevent Alzheimer's disease as well. |