unit three: the mind-body connection 6-session memory enhancement course
TRANSCRIPT
UNIT THREE: THE MIND-BODY CONNECTION
6-session Memory Enhancement Course
Review
Aids Internal External
Name RecallStopLook ListenWrite
Objectives
• Establishing the powerful association between cognitive function and nutrition
• Exploring what healthy nutrition means, while acknowledging potential nutrition problems
• Emphasizing the importance of physical activity and brain function
Objectives
• Understanding how our physiology changes as we age
• Emphasizing the importance of drinking enough water
• Uncovering the truth that tobacco impedes memory
Brain Myth # 3
Memory loss is inevitable
as we age.
Know the Facts!
Food influences how the brain works and has a significant effect on
its functioning.
Healthy Brain Diet
Feed the machine to make it run well
Eat for a healthy brain
There is no magic brain food
….however, an unhealthy diet is bad for your memory
Calories*
Females: ~ 1600-1800 Calories Males: ~2000-2400
Tips: Split meals when dining out Drink 6 glasses of water per day Plan meals in advance Substitute healthier options
Vitamins and Antioxidants*
Vitamin deficiencies lead to disease that result in cognitive and memory impairment
B Vitamins Omega 3’s Vitamin E and C
**Always discuss supplementation with your doctor
Living Healthy
Eat a variety of foods. Eat grains, fruits, and vegetables.Eat low-saturated and low-cholesterol foods.Go easy on sugar, salt, and alcohol.Balance your food consumption with physical
activity.Choose lean meats and poultry.Try to include fish in your diet at least once a week.Substitute beans, legumes, and lentils for meat
(2x/week). Limit desserts and cookies.
10 Best Bets
1. Apples (soluble fiber, antioxidants, vitamin C)2. Almonds (fiber, riboflavin, iron, calcium, vitamin
E)3. Blueberries (phytonutrients)4. Broccoli (calcium, potassium, folate, fiber,
vitamin A & C)5. Red beans (iron, magnesium, low-fat)6. Salmon (omega-3 fatty acids)7. Spinach (vitamin A B-6, C, folate, iron)8. Sweet potatoes (antioxidant beta carotene, fiber,
vitamins B-6, C, & E)9. Vegetable juice (minerals)10. Wheat germ (niacin, riboflavin, folate, potassium,
zinc, protein)
Water
Thirst and water intake maintain the balance between fluid and sodium
Without this balance, dehydration or even death could result
Dehydration can lead to impairment in cognitive function
It’s easy to forget to drink an adequate amount of water everyday.
It’s very important to drink a minimum of six to eight glasses of fluids a day
Water
Research shows that as peopleage, their sense of thirst is
reduced.
The Bottom Line
Nutritious food, vitamins,
minerals, and adequate water
help memory to be more
efficient.
Exercise, Exercise, Exercise
Associated with high cognitive function
Promotes the growth of new brain cells
Enhances function of central nervous system
Exercise
Make it a priorityMake it funMake it interestingMake it routineMake it safe*
* Consult your physician before participating in an exercise program.
Exercise Tips
Plant a garden Try a new exercise class Work in a daily walk into your schedule Swim Try focusing on endurance, strength, balance
and flexibility exercises Play with grandchildren Use soup cans for weights Check out exercise videos from library
Sleep
Avg. adult needs 7 ½ hours of sleep per night
Quality of sleep Insomnia becomes more
common with age Effective memory
consolidation depends on sleep
Tobacco and Alcohol
Smoking Cuts down the amount of
oxygen getting to the brain Lowered oxygen levels results
in decreased mental ability and memory efficiency
Alcohol Excessive alcohol consumption
can lead to permanent memory loss
Optimal Memory
Obtain regular exercise
Put out the cigarettes
Take vitamins
I????
Maintain healthful nutrition
Aim for a good night’s sleep
Learn something new
Moderate alcohol intake
E??????
M??????
Organize your thinking, organize your life
Routinely take precautions to protect your brain
Y??????
Brainwork
Focus on one specific goal for nutrition
Water
Challenge yourself physically
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