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March 29, 2012 Leave a Comment

Stimulate Your Mind and Keep Alzheimer’s Off Your Doorstep

Willis Tower 3D Puzzle

First things first. What are information-processing activities?  Basically, this is a fancy way of referring to anything that makes you think.  Reading an Agatha Christie novel, an article online, a newspaper, or a romance novel are all information-processing activities.

Listening to the radio, watching an educational program on the Discovery Channel, and visiting historical sites and museums are also information-processing activities.

You get the picture. Anything that makes your brain cells sit up, take notice, and feel alive.

A National Institute on Aging study has found that people who most often participate in information-processing activities are 47% less likely to develop Alzheimer’s disease than those who participated least often in these same activities.

“If you sit around and don’t exercise a muscle, it atrophies — and the same goes for the brain,” says Dr. Kimford Meador, MD, fellow with the American Academy of Neurology and professor of neurology at the University of Florida. The phrase use it or lose it comes to mind.

Below are more ways to stimulate your mind.

  • Read older novels. Your mind has to really stay on its toes to “translate” the language into today’s verbiage.
  • Paint by Numbers. A lot of people are more creative than they realize
  • Play cards. Learn as many card games as possible, then become the best player you know!
  • Visit museums.  Make it a point to visit all the museums in your state. Then branch out further.
  • Take up bird watching. Learn to identify birds in your region by sight and sound.
  • Pick up a new craft. Learn to knit, crochet, make soap, make candles, etc. Master one, then move on to the next.
  • Work several puzzles each day. Whether it’s Sudoku, crossword puzzles, or word scrambles – make them a part of your daily routine.
  • Work jigsaw puzzles regularly. Start simple, then move on to the challenging ones.
  • Buy a telescope and learn about the stars. New hobbies are rewarding in so many ways!
  • Choose an author you like and read every book he or she has written.  
  • Write your own novel!

A reminder: Don’t do the same activities over and over again – thinking that you’re hitting the ball out of the park.  There are different parts of your brain (some people think of them in terms of regions), and each part is stimulated differently.  The area of your brain that’s stimulated by a game of cards might not respond at all to painting by numbers.  Use a wide range of activities that encourage a wide range of benefits. Use art-based activities to encourage creativity, take up hobbies that encourage concentration and focus, frequently play games that require memorization, etc.

  The greater the variety of activities, the greater the benefits.

Photo Credit: The Willis Tower 3D Puzzle, shown at the top of the article is from Marbles: The Brain Store.

Product Description:
This museum quality 3D puzzle stands over 24 inches tall and boasts authentic details and sturdy construction. Whether you opt to call it Willis or Sears Tower, assembling this 51-piece puzzle will help you fine-tune your motor and visual perception skills.

Filed Under: Improve Your Memory, Motivational, Prevent Alzheimer's Disease, Prevent Memory Loss Tagged: , , , ,
October 25, 2011 Leave a Comment

Brain Games and Puzzles: Your Brain Craves These Challenges!

Brain Games

I buy each and every booklet and book Brain Games comes out with.  They’re fun, challenging, mentally stimulating, and downright addictive.  You can find their booklets in just about any store for less than $4.00 – they’re usually up front near the registers or in the magazine aisle.

Brain Games also has OUTSTANDING lines of books on the market. My advice? My approach?  Keep an eye on Amazon and consistently buy each book you see that you don’t already have.

Yes, as a matter of fact, they’re that good.

To keep your mind sharp, your memory sound, and to do all that you can to prevent Alzheimer’s or Dementia, provide your mind with as much stimulation and with as many challenges as possible.  Having plenty of workbooks and books around will provide you with the easiest way of ensuring you’re doing all you can for your mind.  In addition to physical exercise, a good, healthy diet (remember, anything good for your heart is good for your brain), stress management, and healthy sleep, brain puzzles are fuel your brain needs and even craves.

Below is a brain challenge from the most recent issue of Brain Games (shown above with my trusty pen):

Say What?
Below are a group of words that, when properly arranged in the blanks, reveal a quote from Virginia Woolf.

  • details
  • passionate
  • solitude
  • our
  • lives

“In __________ we give __________ attention to our __________, to __________ memories, to the __________ around us.”

 

Click below for the answer…. after you’ve worked on it sufficiently!

[Read more...]

Filed Under: Brain Games, Brain Gym, Improve Your Memory, Prevent Alzheimer's Disease Tagged: , , , ,
August 11, 2011 1 Comment

Overcome Stress with Good Old Fashioned Exercise

Panther Creek Park Hiking Trail Owensboro Kentucky

Exercise, such as hiking a great trail, is great for your mind, your body, and even your emotions. Exercise reduces stress and brings about a feeling of contentment and happiness.

Everyone knows that exercise is GREAT for you.  Being physically active isn’t only beneficial for the way you look, it’ s healthy for your bones, your cardiovascular system, your respiratory system, your brain, and even your emotional state.  When we exercise, we release endorphins.  Endorphins help reduce stress, improve our mood, and even bring about a feeling of happiness.  Endorphins could give dogs a run for “man’s best friend!”

Exercise also helps us to relax and even improves our sleep.  Obviously these add greatly to the physical and emotional benefits of exercise.

Exercise has also been shown to improve memory and mental ability and is believed by experts to be vital for maintaining desired brain function as we get grow older. Our generation is, for very good reason, concerned about Alzheimer’s prevention, dementia prevention, preserving our memory, and staying mentally fit.  We read everything we can get our hands on and vow to eat better, exercise more, and challenge our minds each and every day.

The problem is, many people stop right there! They don’t change their diet, they don’t seek out ways to become more active, and they keep doing and reading the same things over and over again.

On the mental fitness blog, we spend a great deal of time talking about brain food (foods we should be eating and not eating for optimum brain health) and we certainly look at different brain games and ways to challenge our minds.  Over the past year, we’ve spent more time discussing how exercise benefits the brain and strengthens the mind.   However, we have to remind ourselves daily that thinking about these things or reading about them isn’t going to bring about the desired results.  We have to make up our mind to actively pursue mental fitness.  We must be proactive about all aspects of our health: mental, emotional, and physical.

I hope you’ll vow, today, to become more physically active. The great thing is you don’t have to join a gym, get on a bike, or even play sports.  All of those things are great, mind you, but not everyone has the time or inclination to do any of these activities.  My advice is this: Simply MOVE MORE!

Below are ways to “sneak” more activity into your days:

  • When you go to the store, park as far away from the door as you possibly can!
  • Be mindful of the number of steps you take a day – the more the better.  You may even want to buy a pedometer to keep track of your steps. It’s actually a lot of fun to wear one on your waist and try to hit 10,000 (or more) steps each day.
  • Clean house like you mean it! Clean for a straight 30 minutes, exaggerating each movement.
  • When in the grocery store, take the long route to each item on your list. Remember, get your step count up.
  • Use a push mower for all, or at least part, of your yard.
  • Get in the habit of taking a 10-15 minute walk after breakfast and again after supper.
  • Take your dog for long walks – it’s great for both of you.
  • While watching television, lift weights, do yoga, or simply walk in place.
  • If you have a sedentary job, get up often and stretch, do lunges, and even jumping jacks (this is assuming no one else is around!)
  • If you’re a homemaker or work from home, make a point of having 3 fifteen minute activity bursts during the day. During each burst, get up and walk briskly through the house, turn on music and dance, or simply get in the floor and do the exercises you learned in gym class, circa 1970.  (jumping jacks, leg lifts, push ups…)
  • Find great hiking trails in your area. You’ll have so much fun you’ll want to go again and again and again. That, of course, is the idea.

Bottom line: Get that body moving and don’t ever let it stop.  A body in motion tends to stay in motion. A body NOT in motion tends to succumb to atrophy.  How’s that for shocking imagery?

Make each move count double!

~ Joi

Filed Under: Improve Your Memory, Mental Fitness, Prevent Alzheimer's Disease, Stress, Tough Love! Tagged: , , , ,
May 17, 2011 Leave a Comment

Vitamin B12 and Protein: Vital for Mental Health

B12 Vital for Mental Health

Vitamin B12 is one of the most powerful tools in the Prevent Alzheimer’s and dementia arsenal. I know that, you know that, even my cats know that. To me, the real importance of the study is that it deals one more body blow to modern diet recommendations, which tell us that protein and fat are the enemies of good health.

However, mental fitness experts point out that protein is where nature meant us to get our B12 from. And, let’s face it, nature knows what its doing.

The only natural food sources of vitamin B12 are animal products like fish, meat and eggs.

Research proves that protein keeps you healthy and strong.  Recently I was doing a great deal of research on skin health – as it relates to aging as well as components of a healthy skin diet.  Source after source after source pointed out the importance of protein. Basically, my research showed that protein is VITAL for healthy skin and a healthy complexion.  If you’re interested in keeping your skin looking as young as possible (and who isn’t?!), protein is a secret weapon.

Even more importantly,  in addition to being necessary for good heart health, protein prevents serious problems (even more serious than wrinkles!) like depression and Alzheimer’s.  Even a slight deficiency in B12 can lead to anemia, fatigue, and depression.  Even more frightening, a long term deficiency in B12 can potentially cause permanent damage to the brain.

 

Here are some food sources of vitamin B12:

  • Eggs (here’s something that might shock you – you’d have to eat almost half a chicken to get the same amount of B12 you can get in just one egg)
  • Chicken
  • Fish
  • Beef
  • Cheese
  • Crab
  • Lobster
  • Liver

As with other vitamins and nutrients, don’t rely on supplements. Get your vitamins from the food you eat.  You have more riding on it than you can afford to lose.

Make each moment count double!

~ Joi

     

     

    Filed Under: Brain Food, Depression, Mental Fitness, Prevent Alzheimer's Disease Tagged: , , , , ,
    August 2, 2010 1 Comment

    The Breakfast of Mental Champions

    Like a good little mental fitness blog should, we’ve been researching in the field of mental health – finding the things we can all do to improve our mental health. Something we’ve uncovered is very encouraging – there’s far more than we ever thought possible, that can be done to improve one’s memory, mental health, while preventing dementia and Alzheimer’s.

    One of the most effective, and easiest, changes we can make is at the breakfast table.

    It’s alarming how many people skip breakfast and even more alarming how many think they are actually doing something good for their body when they do so.

    Study after study shows that for optimum physical health, we need to eat a good breakfast.  I’m sure you’ve seen these studies before, yourself.  What you may not realize, however, is just how important a good breakfast is for your mental health.

    Studies have found that eating breakfast may improve short-term memory as well as attention. Students who eat breakfast tend to perform significantly better than those who don’t.  By the same token, workers who fuel up with a healthy breakfast work circles around those who either skimp or skip breakfast entirely.

    So what breakfast foods do the experts suggest are the most pivotal for your brain’s health?   To fully arm yourself with the healthiest brain foods and fuel your mind with the nutrients it craves, include high-fiber whole grains, dairy, and fruits.  Be sure not to overeat, however.  High calorie breakfasts can slow you down and make it hard to concentrate.

    Sugar is one of your brain’s favorite fuel sources – not table sugar, but glucose, which your body metabolizes from the sugars and carbohydrates you eat. That’s why a glass of something sweet to drink can offer a short-term boost to memory, thinking processes, and, yes, even mental ability.  A glass of juice is, obviously, the best way to give your brain this sweet treat.

    Then, of course, there’s my favorite part of morning (or noon, or night…): Coffee.  Caffeine can energize and help you focus and concentrate.Caffeine in foods such as coffee (and chocolate, another reason for loving life) give your body and mind a wake up call.  Of course, the effects aren’t long term – just long enough to help you wake up and begin functioning.

    One of my favorite breakfast foods is oatmeal.  It’s unmistakably good for you and it’s so wonderfully filling that you don’t feel like you’re starving halfway between lunch and breakfast.  You can kick up the health benefits of oatmeal and make it as healthy for your brain as it is for you heart by adding nuts.  Nuts (and seeds for that matter) are good sources of the antioxidant vitamin E, which is associated with less cognitive decline as you age.

    Another favorite  healthy food, dark chocolate, also has powerful antioxidant properties. And it contains natural stimulants like caffeine, which can enhance focus and concentration.  That’s why dark chocolate is a favorite mid-morning snack.

    As we’ve said many times on Out of Bounds and Self Help Daily, what’s good for the heart seems to be good for the brain – and vice versa.  The heart and the brain each depend on blood flow and eating a diet high in whole grains and fruits can reduce the risk of cardiovascular disease, lower bad cholesterol, and prevent memory loss, dementia, and Alzheimer’s. When you reduce your chances of plaque buildup and enhance blood flow, you really fire up those brain cells!

    Be sure to include whole grains in your breakfast meals as often as possible.

    Further research shows that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia.

    But that’s not all:  Studies also show that diets rich in blueberries significantly improved both the learning capacity and motor skills.

    Obviously, adding blueberries to oatmeal, cereal, yogurt, and pancakes is an extremely healthy thing to do for your brain’s health. 

    So, are you ready to start powering up each morning with a healthy breakfast?  Start off with 100% fruit juice, a whole grain cereal or oatmeal, blueberries, and a cup of coffee.

    In addition to eating a well-balanced breakfast, mental health experts also advise:

    1. Get a good night’s sleep.
    2. Stay hydrated.
    3. Exercise to help sharpen thinking.
    4. Practice relaxation techniques.
    5. Eliminate as much stress from your life as possible.
    6. Stay physically active – remember, keep that blood circulation, for your heart AND brain.

    Make each moment count double,
    ~ Joi

    Filed Under: Brain Food, Brain Games, Mental Fitness, Must Reads Tagged: , , , ,
    July 13, 2010 2 Comments

    3 Things You Should Be Doing Now to Prevent Alzheimer’s

    The harsh reality of Alzheimer’ Disease:

    • 5.3 million Americans have it.

    • Symptoms include memory loss and confusion.

    • Half a million Americans in their 30s, 40s and 50s have Alzheimer’s or related dementia.

    • It’s the seventh leading cause of death.

    I don’t have to tell you how incredibly important it is to do everything within our power to prevent Alzheimer’s disease.   And I don’t have to tell you how vital it is that we all give as much money, time, energy, prayers, and efforts to Alzheimer’s research as well as to families who have been affected.

    One of the main missions of Out of Bounds is to arm as many people as possible with the knowledge they need in order to prevent dementia, memory loss, Alzheimer’s, depression, anxiety, and a host of other diseases that can be down right horrific.

    USA Today (one of a few periodicals I read every day) recently ran a fascinating article about Alzheimer’s prevention.  When I read the article, I couldn’t help getting excited – it’s always exciting to realize that so many people are throwing their money and brainpower behind the battle against Alzheimer’s.

    Research has determined that three things (well within our control) can greatly lessen our chances of getting Alzheimer’s disease:

    1. Exercise
    2. Vitamin D.
    3. Tea

    “These are encouraging,” says William Thies, chief medical and scientific officer of the Alzheimer’s Association. “These types of studies make people think, ‘Well gosh, maybe I can do something about this disease.’ “

    Exercise to Prevent Dementia and Alzheimer’s

    One of the studies is from the Framingham, Mass., cardiovascular risk study, in which researchers from Brigham and Women’s Hospital in Boston, among others, tracked more than 1,200 elderly people over 20 years, 242 of whom developed dementia.

    The researchers found that participants who had moderate to heavy levels of physical activity had about a 40% lower risk of developing any type of dementia. Those who reported the least amount of activity were 45% more likely to develop dementia compared with those who logged higher levels of activity. -   USA Today

    Getting more activity is completely within our control.  It doesn’t matter how long your work days are, how many children you have, how old you are…  Basically you just can’t come up with a good enough excuse NOT to get more activity.

    If, however, due to health reasons, you can’t take prolonged walks, exercise on a treadmill, or workout in some other organized manner – you can STILL increase the amount of activity you get each day.

    • If you watch a fair amount of television, use commercials as your cue to get up and move.  Do the twist, walk around the house, do squats – just move that body and keep it moving for as long as the commercial break lasts.  Do the same thing for each and every commercial break.
    • When you go to the store, take one or two laps around the entire store before you even put the first thing into your basket.
    • Even better than working out during commercials, work out during your favorite television show.  March/run in place, do sit ups, lift weights, and so on.  Grab an exercise book or log on to Prevention.com for exercise ideas.
    • Put the laundry up one item at a time.
    • Do all of your housework at once – a 30 minute to 60 minute session of housework can be quite a workout!

    Needless to say, if at all possible, walk!  Take a nice, relaxing, brain pumping walk every day — use a treadmill when the weather isn’t conducive to an outside walk.

    Drink Tea To Prevent Dementia and Alzheimer’s

    Perhaps even more within our control than exercise, drinking tea has been found to help in Alzheimer’s prevention.  Great, great news for me – I have a cup of tea nearby me at all times!

    In a study of more than 4,800 men and women ages 65 and older, participants were followed for up to 14 years. Tea drinkers had less mental decline than non-tea drinkers. Those who drank tea one to four times a week had average annual rates of decline 37% lower than people who didn’t drink tea.  (Source: USA Today)

    Tea is full of antioxidants that your body loves – and now, apparently, we learn that our minds love tea as well.  Cool.  If you’re hooked on diet drinks or soft drinks, start asking yourself (before each sip), “What good is this doing my body or mind?”  Then ask, “What benefits would drinking tea instead give my body and mind.”  Then order tea!  Remember, if you’re on a decaf diet, you can order decaf tea – it doesn’t appear to be the caffeine that our brains love so dearly.

    Vitamin D for Alzheimer’s Prevention

    Finally, we come to another Alzheimer’s and Dementia prevention tip that’s completely within our control:  Getting enough Vitamin D.

    British researchers looked at vitamin D’s effect on brain health. They examined data from 3,325 U.S. adults ages 65 and older from the NHANES III study. Vitamin D levels were measured by blood test, and cognitive tests were administered. Odds of cognitive impairment were about 42% higher in those deficient in vitamin D, and 394% higher in people severely deficient.

    “Vitamin D is neuro-protective in a number of ways, including the protection of the brain’s blood supply and the clearance of toxins,” says author David Llewellyn of the University of Exeter Peninsula Medical School.

    There is actually very little vitamin D found naturally in the foods we eat.  The best food sources of vitamin D are coldwater fish. In many countries, vitamin D is added to milk and other foods like breakfast cereals and margarine, contributing to our daily intake.

    The best way to get vitamin D is from the sun.

    While researching vitamin D, I found this on Real Age.com and thought it was pretty fascinating:

    As indicated by the study of submarine personnel noted above, by far the best source of vitamin D is sunlight. However, current recommendations which stress sun avoidance and the use of sunblock may have the unintended effect of increasing the prevalence of vitamin D deficiency. Severe vitamin D deficiency was common in England in the 1800s due to coal smoke obscuring the sun. During that time, cod liver oil, which is high in vitamin D, became popular as a supplement for children to help prevent rickets. (Rickets is a disease caused by vitamin D deficiency in which developing bones soften and curve because they aren’t receiving enough calcium.)

    Vitamin D deficiency is known to occur today in the elderly (who often receive less sun exposure) as well as in people who live in northern latitudes and don’t drink vitamin D-enriched milk. The consequences of this deficiency may be increased risk of hypertension, osteoporosis, and several forms of cancer. (Source: Real Age.com)

    Use common sense when getting enough vitamin D.  Aim for a little sunlight daily if at all possible.   I’m not suggesting you burn or even simmer your skin – but I am suggesting that you seriously ask yourself if you’re getting enough sunlight and enough vitamin D.

    While you’re thinking about it, take a walk around your yard – while, of course, sipping a tall glass of iced tea.

    Your brain will love you for it!

    Make each moment count double,
    ~ Joi

    Filed Under: Brain Food, Mental Fitness, Must Reads, Prevent Alzheimer's Disease Tagged: ,
    February 19, 2010 3 Comments

    The Mediterranean Diet: Why Your Brain Craves This Food

    We all know that following a Mediterranean diet is healthy for our hearts and can lead to a trimmer body.  As if that’s not enough reason enough to eat more Mediterranean food,  a Mediterranean diet can also help prevent brain damage linked to memory problems and strokes.

    A study which was  presented at the American Academy of Neurology’s 62nd Annual Meeting, showed that people who followed a Mediterranean-like diet were less likely to suffer brain tissue damage.

    The diets of 712 people were studied and scrutinized.  They were separated into groups that were based on how closely participants followed the diet. MRI brain scans showed that those following the Mediterranean diet the closest were 36 percent less likely to have areas of tissue damage than those following the diet the least closely.  That’s huge.

    Experts point out that these findings beautifully back up and support previous research which taught us that the Mediterranean diet could be associated with a lower risk of Alzheimer’s disease and lengthen the lives of people with Alzheimer’s.

    The Mediterranean diet has been proven (not just suggested… proven) to help prevent heart disease, hypertension, diabetes, heart attacks and, now, apparently brain disease.  This type of eating should be adopted, today and every day for the rest of our lives.

    Just what is a Mediterranean Diet?

    A Mediterranean diet involves a very high intake of vegetables, legumes, fruits, cereals, fish and monounsaturated fatty acids.

    The foods that a Mediterranean diet discourages: Saturated fatty acids, dairy, meat and poultry.  A lot of it comes down to eating foods that are as close to their natural state as possible – more fresh produce and lots of it.  Look for fresh ways to cook asparagus, artichokes, and broccoli.  Add tomatoes, peppers,onions, and cucumbers to salads, soups, and pasta dishes. Replace meat with combinations of vegetables.

    For more information on the benefits of the Mediterranean diet as well as a ton of recipe ideas and a more detailed description of the foods in the Mediterranean diet, please click the following link:  How to Follow a Mediterranean Diet.

    Make each moment count double,

    ~ Joi

    Filed Under: Brain Food, Mental Fitness, Motivational Tagged: , ,
    November 21, 2009 1 Comment

    Protect your Brain’s Health in a Berry Nutty Tasty Way

    Berries and walnuts are good for your brain

    If you love berries, grape juice, and walnuts, you already have an upper hand when it comes to protecting the health of your brain.  If you aren’t already wild about them, it’s time to fall in love!

    The polyphenols in walnuts and berries help quiet the inflammation and oxidative stressin the brain.  These are the vile evils that can injure the brain and lead to memory problems.

    Potent Brain Protection and Prevent Memory Loss

    Just how powerful are the polyphenols in berries, grape juice, and walnuts?  Get this:  They are so potent that research suggests they might even help reverse cognitive decline once it occurs. According to Real Age.com (with Drs. Oz and Roizen), in a study of older adults with mild dementia, the individuals performed better on memory tests after Concord grape juice was added to their diets.

    Take Steps to Prevent Mental Decline

    Below are some tasty ways to make sure you get enough of these polyphenols.

    • Pick a time of the day to automatically have a glass of grape juice – use a particular time or event to signal the ritual.  For example, have a glass as you wash dishes, check your e-mail, take a bath, or read the paper.
    • Add berries and nuts to your breakfast cereal.
    • Add nuts and berries to your tossed salad.
    • Put some walnuts in the bottom of a clear bowl.  Pour vanilla yogurt over the walnuts, then pile on different colors of berries.  Gorgeous and delicious.
    • Keep a candy dish filled with walnuts near your computer. Nosh on them throughout the day.
    • Add berries and walnuts to your oatmeal.  I’ve gotten to the point where if my oatmeal doesn’t have blueberries on top of it, I walk the other way!

    Make each moment count double!
    ~ Joi

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