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S A Guide to H Keeping Your A R P Memory SHARP Carol Donlon Colorado State University Agenda • How memory works • What affects memory • How to keep memory SHARP • SHARP Review • SHARP Toss / action plan How Memory Works Perception • Sensory (milliseconds) Encoding • Short-term • Working (seconds, Attention <1 minute) • Long-term (days, months, years) Retrieval? How to retrieve? What Affects Memory • Sleep • Attention • Stress • Intention • Dehydration • Relevance • Diet • Depression • Alcohol • B12 Deficiency • Medication • Organization • Health • Beliefs Stimulate brain through mental exercise: Games: - Cards Board games Memory games Puzzles Change Routine: - Hair & teeth brushing with opposite hand - New path on walk or drive home Learn: - Interest course - Musical instrument - New hobby - New language - Craft - New recipe - How to book The engine of life Healthy Body/Brain • Fuel – Nutrition • Tuned-up - Activity • Maintenance - Stress Management Nutrition for your Brain • Drink 8 glasses of water • Fruit, veggies, fiber • Omega 3’s • Limit saturated fat • Whole grains • Reduce inflammatory foods • Select from power foods Activity What physical activity do you want to try? How can you fit extra activity in to your regular routine? Stress Damages • • • • • • • Memory Concentration Distorted thinking Poor time management Irritability Insomnia Low resistance to colds • Coronary, circulatory & respiratory disorders • Headaches • Poor energy level • Aches & pains • Anxiety • Depression Stress Management What can you do to manage stress? Aid Memory - Pay attention - Organize yourself - Write it down - Associations - Rehearse Aid Memory: Chunking Acronym Rhyme or jingle Visual image Acrostic / Sentence Method of loci Science says Socialize - Slows memory decline - Can prevent memory decline - Less likely to develop dementia - Enhances well being Stimulate it Healthy body Aid it Relate Positive outlook Attitude The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company... a church... a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past... we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude... I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you... we are in charge of our attitudes. Charles Swindoll S H A R P What will you take home?