UNIT THREE: THE MIND-BODY CONNECTION

6-session Memory Enhancement Course

Review

Aids Internal External

Name RecallStopLook ListenWrite

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: ~ 1600-1800 Calories Males: ~2000-2400

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 peopleage, 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 priorityMake it funMake it interestingMake it routineMake 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

Obtain regular exercise

Put out the cigarettes

Take vitamins

I????

Maintain healthful nutrition

Aim for a good night’s sleep

Learn something new

Moderate alcohol intake

E??????

M??????

Organize your thinking, organize your life

Routinely take precautions to protect your brain

Y??????

Brainwork

Focus on one specific goal for nutrition

Water

Challenge yourself physically

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