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Boost Your Brain Power With These Tips From GAPA
Patients experiencing the early symptoms of dementia, Alzheimer´s, or a form of memory loss can now take specific steps to slow and possibly reverse, these symptoms.
"A decline in brain function can be devastating, not only to the patient but to his or her family," stated Lori Gaylor, PA-C, MPAS. Gaylor is the 2009-2010 president of the Georgia Association of Physician Assistants. "While there is currently no specific cure that is 100 percent effective, medical research has recently uncovered several preventive steps that patients can take to prevent, slow, and possibly reverse memory decline."
- Drink up. Caffeine, specifically in coffee, has been shown to slow age-related memory loss in older women. (Men did not seem to be affected.) "Caffeine was shown to help retain verbal and spatial memory," Gaylor said. Tea is also a caffeinated beverage that can provide these benefits. While many carbonated drinks have caffeine, Gaylor advises people ingest those drinks sparingly.
- And … keep drinking. The debate between the health benefits of alcohol has been going on for a long time, but one to two drinks per day could help prevent memory loss. However, this tip only works before symptoms start. "Any amount of alcohol after memory loss has begun will only accelerate the decline," Gaylor warns. The study, which came out of the Wake Forest University School of Medicine, also notes that having more than two drinks is detrimental to both brain function and other bodily functions.
- Eat fish. Many studies have shown that adults who eat fish high in omega-3 fatty acids typically score better on memory-based tests. "Sardines, salmon, trout and mackerel are all high in omega-3," Gaylor explained. Supplements are also available.
- Cut back on sodium. A recent report from Utah State University shows that diets low in fat and high in fiber contribute greatly to the slowing of mental decline. While vegetables, fruits and whole grains are encouraged, people are advised to steer clear of sodium, sugar and red meat.
- And exercise. "Just 30 minutes, three times a week – that´s all it takes," Gaylor stated. "The best way to exercise is to just get out and take a walk. No fancy equipment or gym membership needed!"
This onslaught of new research leaves Gaylor hopeful that patients will pay more attention to their lifestyle choices. "Your everyday choices can really make a huge difference later on down the road," she said. "People don´t necessarily think that when they´re taking a bite out of that delicious triple cheeseburger, or opt to curl up on the couch instead of going outside for a walk. While enjoying your favorite foods or TV shows in moderation is fine, a little extra effort every day can go a long way in not only extending your life, but in improving the quality of life."
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