Articles like this are why I train older clients the way I do.
New York times article: A tiny stumble- a-life-upended.
The first topic Guy covered in this session was Understanding Cognition:
What other things besides mental stimulation and exercise effect cognition?
* Nutrition
* Hydration
* Medication
* Alcohol
* Companionship
* Depression
Just like mental stimulation and exercise we have control over most of these things. Depression can be a whole other issue. It can be effected by everything else on this list.
According to the Centers of Disease Control the following statistics cover Cognitive Disorders:
INCIDENCE: CAUSES:
* Alzheimer's * Alzheimer's
- Over the age 65: 13% - Family History
- Over the age 85: 45% - Lack of mental stimulation
* Vascular Dementia * Vascular Dementia
- Over the age 71: 5% - Poor Blood Flow
- Over the age 90: 38% - Stroke
* Depression * Depression
- Community based: 1% - Isolation
- Nursing home: 15% - Hopelessness
Consider what stands out about these statistics:
- As seniors age the chances of developing Alzheimer's increases 346% in twenty years and
Vascular Dementia increases 760% in 19 years.
- Being part of a socially active community instead of a nursing home decreases your chances of
developing depression from 15% to 1%. It pays to have friends when you get older.
What are the leading causes of being
admitted to a Nursing Home?
admitted to a Nursing Home?
- Neurological
* Dementia
- Cardiovascular
* Congestive Heart Failure
- Musculoskeletal
* Osteoporosis
* Osteoarthritis
According to the Wall Street Journal, February, 2014, the medical cost of treating dementia exceed the cost of Heart Disease and Cancer combined.
What role does the Medical Community play in Intervention?
* The Primary Care Physician must be an active participant in the effort to maintain cognition.
* Every individual (or their caregivers) should request a medication review with the following questions:
- Are they all necessary?
- Can Dosages be reduced?
- What are there interactions of the drugs being taken?
- Are there vitamin/mineral deficiencies?
10 Drugs that May Impair a Persons Memory
AARP: May 2013
* Stain Drugs * Anti-Anxiety Meds
* Blood Pressure Meds * Parkinsons Drugs
* Anti-Depressants * Incontinence Meds
* Anti-Seizure Meds * Sleeping Aids
* Narcotic Pain Relievers * Antihistamines
According to the Centers for Disease Control (2012)
the average American 65 year-old is on 4 prescription meds.
The average 85 year-old is on 14.
What role does Hydration play in
keeping your cognitive functions?
- Dehydration can mimic the symptoms of dementia. If you become too dehydrated your blood
pressure can become so low that not enough blood and oxygen gets to your brain
 |
| Some excellent sources of vitamins |
What Vitamin Deficiencies are
Associated with Impaired Brain Function?
- B - 12 and Folate
 |
| I wonder what effect Spirulina and Cholrella might have on retaining memory? |
What Supplements play a role in
keeping Cognitive Functions.
* Lactulose
- This laxative also removes ammonia which is considered a Neurotoxin from the body.
* Lysine - ask you Dr. about it
- Some research suggest the it slows the progression of Alzheimer's, some research suggest it
accelerates the progression.
* CoQ10 - ask your Dr. about it.
- Research is interesting yet inconclusive regarding it's effect of cognition.
I added:
* Coconut Oil
- It is an excellent source of Medium Chain Fatty Acids which might help feed the brain.
* Vitamin D
- Dr. Mercola article talking about the role of Vitamin D levels and Dementia
Alcohol, Ammonia and Cognition
* Ammonia is a known neurotoxin that shows down processing speed and affects language,
memory, problem solving and reasoning abilities.
* Risk factors for Elevated Ammonia Levels:
- Alcohol use: Guy stated that they (I wish I knew who) consider drinking 2 servings of
alcohol per day as Heavy Drinking. This equates to 2 cans or bottles of beer or 8 ounces
of wine.
- Smoking
- Aging Livers and Kidneys.
- Use of Barbiturates, Diuretics, and Narcotics, especially when combined with Alcohol.
Sugar Intake and Cognition:
* 1 tsp of sugar = 4 grams
* Seniors with the highest sugar consumption are almost twice as likely to develop cognitive
impairment. - Mayo Clinic, 2014
* Although the brain runs on sugar, too much sugar increases insulin resistance, which deprives
the brain of glucose.
Sodium and Cognition:
* Salt RDA = 2400 mg per day
* Avoid foods high in sodium because they can:
- Cause dehydration which affects cognition
* Seniors with the highest salt intake also are more likely to suffer cognitive impairment. -
IMO, we should not compare processed Table Salt with Unprocessed Sea Salt.
 |
| Although I don't drink coffee, I love chocolate. I wonder what effect chocolate consumption has on memory? |
Caffeine and Cognition:
* A 2014 study found that older women who consumed around 370mg of caffeine per day
(around 2 cups) had maintained a higher cognitive level than women who did not.
* Caffeine from Tea or Soft Drinks DID NOT have the same effect.
How to Train the Brain:
- Lumosity.com (most of us have seen their commercials on TV.
- Crossword Puzzles, Sudoku, Jigsaw Puzzles. etc.
- Reading, Conversations which make you think and remember details.
- Scrabble, Bridge and other Card Games which require strategy.
- Brain Teasers, Riddles
- Painting a Picture, Writing a Poem.
- Making a list
- Writing in a Blog (I added this one)
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| 100, 97, 94, 91........ |
Integrating Brains & Balance Drills:
Multitasking Drills
* Walk Forwards, Laterally or Backwards while:
- Counting Backwards from 100: by 2's, 3's, 5's 7's or any other numbers
- Answer questions such as State Capitals, Birds, Types of Pets, etc. Think of any type of list.
* Tracking Drills.
- Step Side to Side while pretending to draw various shape using your hand, switch hands, etc.
This concludes my Blog Post on the
Brains & Balance Past 60 Seminar. I hope you enjoyed reading them and learned some things as I did by I attending it.
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