Your Brain, Your Age & Your Memory
Just as our bodies get older, so does our brain. We become concerned about memory and thinking abilities. We may take longer to learn new things or forget to pay a bill. This is simply mild forgetfulness, a normal part of aging.
Outdoor physical activity improves brain health.
What is MCI?
MCI is the acronym for Mild Cognitive Impairment. Some older adults do have mild cognitive problems, but they can care for themselves and participate in normal activities. They simply have a few more brain thinking problems than others their age. Not everyone with MCI develops Alzheimer’s Disease. Common signs of MCI include:
- Losing things often
- Forgetting to go to important events or appointments
- Having trouble coming up with desired words more often than others of the same age
If you feel you have MCI, you should visit your doctor every 6 to 12 months to see if you have any changes in your brain and memory and thinking skills. There may be some things you can do to maintain your brain health, memory and mental skills. There are no medications approved for the treatment of MCI.
Avoid distractions and concentrate so you can remember where you put things.
Reduce Your Risk Of Cognitive Impairment
Genetic, environmental and lifestyle factors influence cognitive health. Some of these factors can affect your ability to drive, pay bills, take medicine and cook. You can’t do much about your genetics, but you can improve your environmental and lifestyle factors.
- Use prescribed medications properly.
- Maintain a healthy diet and physical activity.
- Don’t smoke or over-indulge in alcohol.
Dementia Is Not A Normal Part Of Aging
Dementia is a loss of cognitive functioning in the brain, that is, thinking, remembering, learning and reasoning. These problems affect behavior and the ability to manage daily life and activities. Besides problems with memory people often have problems with language skills, visual perception or paying attention. Some experience personality changes. These are the most common forms of dementia,
Alzheimer’s Disease. Plaques and tangles form in the brain destroying both the brain cells and the connections between them, making it difficult to perform simple tasks, or becoming lost walking or driving in a familiar area.
Vascular dementia. Blood flow to the brain is blocked off by a major stroke, or many small strokes, which deprive brain neurons of oxygen and damages and kills off brain cells.
Lewy body dementia. A protein called alphasynuclein forms clumps called Lewy bodies which accumulate in nerve cells in the area of the brain responsible for memory, motor control and thinking.
Frontotemporal dementia. Various proteins attack the brain’s frontal and temporal lobes which control behavior, language and motor function.
Are You Worried About Dementia?
Are you or a loved one having trouble living independently?
Lifestyle factors can and do influence your brain and cognitive health.
What You Can Do
- Take care of your physical health
- Get recommended health screenings
- Manage chronic diseases like diabetes, high blood pressure, depression and cholesterol
- Reduce your fall risk
- Limit alcohol
-Get better organized! If you put things in their proper places, they will be there when you look for them. Car keys, for example, should go back on the key holder, the drawer, your purse or wherever you decide the proper place for them. Always put them there and they will be there when you look for them. Ditto for other objects like your purse, your hat or your glasses. Life is a lot simpler when everything is in its place! Work harder to pay attention and concentrate. It’s easy to forget what you’re looking for when opening the fridge. Distractions cause you to forget, not your memory.
-Eat well. Your brain needs healthy foods. Your diet should include fruits and vegetables, whole grains, lean meats, fish and poultry and low-fat dairy products. Limit solid fats, sugar and salt. Control portion sizes. Drink plenty of water and other fluids. You might want to take vitamin supplements. The B vitamins and D3 are best.
Cardiovascular exercise, like walking, improves brain function.
-Exercise your body. Believe it or not, cardiovascular exercise, like walking, will improve memory and brain function. If your doctor approves, get active. Activity also helps your strength, balance and blood circulation and improves mood.
-Get enough sleep, generally 7 to 8 hours each night
-Keep your mind active. Be social and stay connected with others! Enjoy time with friends and family. Walk together. Share a meal together. Take up a hobby. Volunteer in the community. Join programs at your local Area Agency on Aging, senior center, church, synagogue or other organization. Take a photography class. Learn to quilt. Read books and play games. Your brain will thank you.
Be AW-ake to Memory Care: Cognitive Stimulation Therapy (CST)
Cognitive Stimulation Therapy is a non-pharmaceutical, semi-structured group approach for patients with mild to moderate dementia which is currently being used extensively in the UK and has had good results in improving overall brain function.
“Cognitive Stimulation Therapy (CST) is an evidence-based treatment for people with mild to moderate dementia.” CST was designed in England by Dr. Aimee Spector.”
Besides having mild to moderate brain impairment, participants should have the ability to communicate verbally in a group setting and tolerate group activity for 40 to 60 minutes. Each session has a theme. Groups share their thoughts and opinions, reminisce and complete cognitive tasks. Some of these activities include current affairs, childhood games, music, famous people, scenery and using money.
Cognitive Stimulation Therapy (CST) can slow cognitive decline.
Therapy sessions are usually held two times per week for several weeks. Session therapy is provided by a trained, licensed occupational therapist and has a theme and basic structure:
- Session introduction with orientation to place and time, a discussion of the weather and an opening song
- Ball toss expression exercise related to the theme
- Current affairs article reading and discussion
- Session main activity to stimulate cognition
- Session recap, introduction of next session theme and closing song
Benefits:
- Improves cognitive function
- Decreases depression
- Improves quality of life
- Improves mood and confidence
- Increases concentration
- Increases language skills
Bird watching has brain health benefits! Yes, it’s true.
It is especially good to know that participation in CST groups is covered by medical insurance under outpatient therapy. Private pay is also available at an individual rate.
Focus In On Our Feathers Friends.
The spring thaw is right around the corner. But it’s not too late to do some winter bird watching. Bird watching!?! Why watch birds? In a 2024 study reported by Science Daily, nature-based activities, like bird watching, significantly improve well-being and reduce psychological distress. Bird watching is a brain exercise that can help your mind disconnect from distractions, calm stress and spark a sense of wonder. Bird-watching is also good exercise. Leisurely bird watchers take 1,700 to 2,000 steps per hour which promotes, circulation, strength and balance. Wear sturdy, warm shoes with good traction and lightweight gloves to handle your binoculars. Bring a notebook and a thermos of hot tea or coffee to stay warm. Explore and have fun.
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