Get Smart about Brain Health 10 Steps to Take Better Care of Your Memory and Mind

Why Get Smart About Brain Health?

• Brain Health Matters in Our Daily Lives– It affects your ability to juggle tasks, learn new things, and

remember where you put the keys, for example.• Brain Health Matters to Successful Aging

– Remember what you do now may lower your risk for a serious memory impairment later in life.

Why Get Smart about Brain Health?What’s the Difference When it Comes to Memory?

Alzheimer’s Disease Age-Related Poor judgment and decision making

Making a bad decision once in a while

Inability to manage a budget Missing a monthly payment Losing track of the date or the season

Forgetting which day it is and remembering later

Difficulty having a conversation Sometimes forgetting which word to use

Misplacing things and being unable to retrace steps to find them

Losing things from time to time

Alzheimer’s Association

Reduced risk of cognitive decline

and

Higher quality of life

Physical Health

Nutritional Health

Social Health

Cognitive Health

Emotional Health

Physical Health

Dimensions of Brain Health

Brain Health Matters!

Getting Smart About Brain Health:What Can You Do?

• There are many steps we can take to enhance our brain health such as:– Physical exercise – Mental exercise– Good nutrition

• We can do things that help our daily memory function– Get a good night’s sleep– Add a daily challenge to your routine such as a word find or cross

word puzzle

• We can do things that protect our long term brain health– Socialize– Manage stress

1. Know your “health” numbers 2. Follow your heart3. Adopt a brain healthy diet4. Get physical5. Make healthy decisions6. Get a good night’s sleep7. Protect your head8. Give your brain a workout9. Stay connected10.Don’t forget your doctor

10 Steps to Taking Care of Your Memory and Your Mind

#1: Know Your Numbers • Healthy Weight

– Consult your physician to determine what weight you should be

– Have your body mass index (BMI) calibrated to determine where you are now, where you should be, and what areas should be your focus

• Cholesterol– Should be checked regularly

• Blood Pressure– Should be checked regularly especially if you have a

tendency towards high or low pressure.• Blood Sugar

– Know your blood glucose target range

#2: Follow Your Heart

• There is a strong link between brain and heart Health• 20% to 25% of your blood goes to your head• Brain cells use at least 20% of the food and oxygen in your blood• Maintain a good heart through diet, exercise and working with your

doctor

#3: Adopt a Brain Healthy Diet

How Can Diet Help Our Brains?

• Even though there is no scientifically proven brain diet, research shows that you can increase your chances of maintaining a healthy brain well into your old age if you add foods such as: – Wild salmon, blueberries, avocados, whole grains, and nuts

and seeds to your diet• Nutritional recommendations promote overall optimal health• Good nutrition can reduce the risk of heart disease and diabetes• You can access the educational pieces on diet and memory: The

Best Diet To Boost your Brainpower and information on Heart Disease and Diabetes diet by visiting WorkLife4You.com.

#3: Adopt a Brain Healthy Diet (con’t)How Can We Eat for Our Brain?

• Follow Choose My Plate Guidelines (www.ChooseMyPlate.gov)• Diet should be low in fat and cholesterol (www.AmericanHeart.org)• Download the Guide “Fitness and Exercise: Learn About It” and the

“Sample Exercise Plans” (www.WorkLife4You.com)• Try adding foods high in Omega 3’s and anti-oxidants • Drink plenty of water

– Remember if you feel thirsty, you are already dehydrated• Mind your intake of alcohol and caffeine

#4: Get Physical

Why Does Physical Activity Matter to Our Brains?

• Research suggests that regular physical exercise may encourage new neuronal growth and a healthier brain

• Physical exercise supports better intellectual function, including attention and flexible thinking

• Regular physical exercise can reduce stress and improve our mood

#4: Get Physical (con’t)How Can You Get More Physical?

• Get moving! – Get your blood pumping by walking 30 minutes a day, Several

days a week.• Sneak it in…

– Try parking in the back of the parking lot to give yourself a longer walk into work or the store

• Walk, dance, workout…find an activity that works for you– WorkLife4You.com offers educational guides, such as

“Fitness and Exercise: Learn About It” and “Sample Exercise Plans”

#5: Make Healthy Choices

• Quit smoking• Avoid excess alcohol

#6: Get a Good Night’s SleepWhy Does Sleep Matter to Our Brains?

• Sleep is Essential for: – Attention – Memory– Overall healthy function

#6: Get a Good Night’s Sleep (con’t)How Can You Get a Good Night’s Sleep?

• Set a good sleep routine– Try going to bed at the same time every night, even on weekends– Take a bath, listen to calming music, or try deep breathing

• Avoid caffeine, alcohol, and other liquids before bedtime– Most people believe that alcohol is a relaxer but it is actually a

stimulant and can cause little REM sleep and dehydration• Put your mind to bed

– Clear your mind of nagging thoughts or worries. – Try keeping a piece of paper or notepad next to your bed and write

these things down so you are not prevented from falling asleep.• Deal with medical issues that might make it hard to get a good

night’s sleep

#7: Protect Your Head

• Avoid Head Injuries– There is an associated risk with head injuries and

developing Alzheimer’s later in life• Buckle Up When Driving

– Wear a helmet when bicycling or riding a motorcycle• Avoid Falls and Tripping

– Visit WorkLife4You.com for Educational Materials such as Fall Risk Factors, How to Improve your Balance, and Home Safety for Fall Prevention

#8: Give Your Brain a WorkoutWhy Does Our Brain Need a Workout?

• “Use It or Lose It”• Intellectual stimulation boosts brain activity

– Stay curious and involved — commit to lifelong learning – Attend lectures and plays

• Set a daily challenge– Read, write, work on crossword or other puzzles

• Play against the clock

#9: Stay Connected

Why Does Social Activity Matter to Our Brains?

It Offers Opportunity for a Mental Workout

It May Reduce Risk for Memory Impairment Later in Life Individuals with poor social networks were 60% more likely to

develop dementia than their more socially active counterparts

It Can Help with Emotional Distress Social activity has the indirect benefit of lowering stress, which

may help with feelings of isolation, anxiety and depression.

#9: Stay Connected (con’t)How Can You Be More Social?• Look for activities that involve being with other people• Join clubs, attend lectures, and/or take classes• Join a support group• Join social networks

– Facebook, blogs, and instant messaging• If you are not sure how to locate a social activity call

WorkLife4You– WorkLife4You Specialists can help you locate activities in

your area

#10: Don’t Forget Your Doctor• Talk with your doctor about how certain medical conditions and

medications can affect the memory– Pain medications, blood pressure medications and sedatives can

impact memory• Discuss possible medication interactions

– Drug interactions can cause confusion and forgetfulness• Always tell your doctor if you are taking supplements and do

your research on the supplements first– Information about the effectiveness and possible side effects from

can be found on The National Center for Complementary and Alternative Medicine’s website; www.nccam.nih.gov.

Reduced risk of cognitive decline

and

Higher quality of life

Physical Health

Nutritional Health

Social Health

Cognitive Health

Emotional Health

Physical Health

Dimensions of Brain Health

Brain Health Matters!

What Can You Do Today?• Pick one thing you can do to improve your brain health• Think of a small, realistic step such as,

– Taking a ten minute walk once a week on Saturdays – Add one serving of leafy greens to your dinner three times a week– Make an appointment for a physical

• Write down exactly what you will do and when, where and how you will do it.

• Get support!

WorkLife4You Resources• Adult Care & Aging Web Service

– Aging Well Library

• Health & Wellness Web Service– Diet & Nutrition Library

– Fitness Library

– Sleep Library

• Interactive Quizzes & AssessmentsNutrition Quotient Test, Fitness Test, Are You Ready to Quit Smoking, Alcohol Abuse: Do you have a Drinking Problem, Exercise Myth Test

• Medical AnimationsAlzheimer’s Disease

• HTML Articles

• Related Web Sites

• Audio/Video Tips and PodcastsAlzheimer’s Disease, Healthy Aging, Cognitive Test for Alzheimer’s Disease, Diagnosing Alzheimer’s Disease, Exercise: A No-Cost Prescription for Life, Avoiding Medication Mistakes

• On Demand WebinarsCaring for a Loved One with Alzheimer’s Disease, Home Safety for People with Alzheimer's Disease or a Related Dementia, Living a Healthy Life, Strategies for Healthy Meal Planning

• WorkLife4You GuidesWake Up Your Memory: The A.M. Principle, Fallacies About Memory, Diet and Memory, How Memory Can Change As We Age, How Memory Works, Your Guide to Healthy Sleep, Forgetfulness: Its Not Always What You Think.

WorkLife4You’s Web Site www.WorkLife4You.com

2424

Let WorkLife4You Make Your Life a Little Easier!

Contact WorkLife4You 24/7:

1-877-WL4-NOAA (1-877-954-6622)(TTY 800-873-1322)

http://www.worklife4you.com Look for the “Already a member?” box— Not a member yet? Follow the“Register” link and enterRegistration Code: NOAA