Transcript Steppin” to a Healthy Memory

Maintain Your Brain
Aging Population
Increasing population over 65 years
– 4% in 1900
– 14% in 1995
– 17% in 2020
Increasing population over 85 years
– 3% currently
– this will double in next 25 years
Dementia Risk
AGE is the most significant risk factor
Age 65 - 70:
1 in 50
Age 80+:
1 in 5
Memory Stages
Stage one:
ENCODING
Ability to learn new
information
Requires attention
Focus on important
and tune out
irrelevant info
Memory Stages
Stage two:
STORAGE
New info must be
stored in order to
remember later
Memory Stages
Stage three:
Retrieve
Finding the right
memory when you
want to
Memory Stages - Recap
stage one: ENCODING
stage two:
STORAGE
stage three: RETRIEVE
What Is Dementia?
Dementia
Dementia is a clinical syndrome.
It may be defined as a loss of
cognitive functions significant
enough to cause functional
disability in everyday life.
It can be caused by Alzheimer’s
disease, Frontotemporal
dementia, Vascular infarcts etc.
Primary
Progressive
Aphasia
Alzheimer’s disease
Vascular dementia
Lewy Body disease
Frontotemporal dementia
Etc.
Do not replicate or redistribute this material without permission
Signs of Alzheimer’s
Disease
• Memory Loss that affects
daily life
• Challenges in planning
problem solving
• Difficulty completing familiar
tasks at home, at work or at
leisure
• Confusion with time or place
• Trouble understanding visual
images and spatial
relationships
• Problems with words in
speaking or writing
• Misplacing things and
losing the ability to retrace
steps
• Decreased or poor judgment
• Withdrawal from work or
social activities
• Changes in mood and
personality
•
Alzheimer’s Association 2010
Facts and Figures
 As many as 5.4 million people in the US are
living with AD
 Every 69 seconds, someone develops AD.
 AD is the 6th leading cause of death
 Age is the biggest risk factor
 At Age 85, almost 50% of the population has
Alzheimer’s disease
 By 2030, 7.7 million people over age 65 are
projected to have Alzheimer’s disease
*2010 Facts and Figures, Alzheimer’s Association
Dementia
Stage One:
Encoding
Stage Two:
STORAGE
Stage Three:
Retrieve
Preclinical Dementia
Disease is
confined to the
memory areas in
the temporal lobes
Memory loss is
the first symptom
Mild to Moderate Dementia
Disease begins to
spread throughout
the brain
Symptoms broaden
and may include
confusion, word
finding, changes in
judgment and mood
Disease Stages
• EARLY STAGE: Refers to the beginning of the disease process.
Individuals often remain independent in many aspects of their lives
and care.
• MIDDLE STAGE: Greater difficulty performing complex tasks and
planning. Less aware of changes. Increased confusion. Need
increased assistance and supervision. Become more withdrawn,
especially in socially or mentally challenging situations
• LATE STAGE: Needs assistance with all activities of daily life,
eating, bathing, etc. In the final stage of this disease, individuals lose
the ability to respond to their environment, to carry on a
conversation and, eventually, to control movement.
If it’s not dementia, then
what is the cause of my
memory problems?
memory problems?
Good News…
• Not all forgetfulness is caused by dementia
• Not all forgetfulness among seniors reaches the severity of
dementia
• Significant memory loss is not an inevitable result of aging
• Produce more brain cells
• Brain training and new learning can occur at any age
• Treatable, even reversible conditions
Other Considerations
Medications
Thyroid/metabolism (confusion or sluggish)
Vitamin deficiency (B12, folic acid)
Alcoholism
Environmental Poisons/toxins
Other systemic illnesses (infections, diabetes, liver
disease, cardiovascular, pulmonary)
Psychiatric conditions
Sleep Disorders
Hearing loss
Forgetfulness
Forgetting where you left things
Trouble remembering what you just read
Walking into a room and forgetting why you entered
Not quite being able to retrieve info you have on the
“tip of your tongue” (cues)
Slower to process information (repetition)
Slower to recall names, faces, and locations
Maintain Your Memory
• Laura feels great. She enjoys gardening,
playing cards with friends on Tuesdays
and Fridays at the senior center, and
taking a water aerobics class at the city
indoor pool. She turns 78 this year, but
feels like she’s still in her thirties.
“STEPPIN”
•
•
•
•
•
•
•
Sleep
Think
Exercise
Psychological well-being
Positive Attitude
Interact
Nutrition
SLEEP
Your Personal habits
Fix a bedtime and an awakening time
Avoid napping during the day (30 minutes early
afternoon)
Avoid alcohol 4-6 hours before bedtime
Avoid caffeine 4-6 hours before bedtime
Exercise regularly, but not before bedtime
Your Sleeping Environment
Getting ready for bed
THINK
USE IT OR LOSE IT!!
Learn to play a musical instrument
Play games that involve strategy (cards, scrabble,
crosswords)
Get in habit of learning new things (recipes, driving routes,
tech.)
Start a new hobby (gardening, volunteering)
Take a course in an unfamiliar subject (foreign language)
Take on project that involves design and planning (quilt,
garden)
EXERCISE
Staying active can help you:
Keep and improve your strength so you can stay independent
Have more energy so that you can do the things you want to
do
Improve your endurance, strength, balance flexibility
Reduced the risk for disorders that lead to memory loss
Perk up your mood and reduce depression
PSYCHOLOGICAL WELL-BEING
Cortisol, the stress hormone, can damage the hippocampus
Minimize stress / prayer and religious activity
Relaxation techniques: yoga, deep breathing, imagery
Pleasurable activities: listen to music, read
Learn to say “NO” (work on one thing at a time)
POSITIVE ATTITUDE
Thoughts and feelings affect memory
“My memory stinks”
“I always forget important information”
Fear and lack of confidence to excel in learning new skill
Be aware of your negative self-statements
Can cause emotions that can be distracting
“I must remember everything”
Accept “senior moments”
Stay motivated!
INTERACT
People who don’t have social contact with family and friends are at
higher risk for memory problems than people who have strong
social ties
Socialization helps brain function in several ways:
often involves activity that challenges the mind
minimizes stress and depression
Senior center
Book club
Reconnect with old friends
NUTRITION
Balanced Diet
Carbohydrates from food high in fiber and low in refined sugar
fruits, veggies, whole grains (NOT ice cream, candy, cake)
Fruits and vegetables are high in antioxidants
colorful fruits and vegetables
Avoid saturated fats and trans fats helps control cholesterol
levels and reduced risk of stroke (omega-3 fatty acids are
good)
Water prevents dehydration
Optimize Memory
•
•
•
•
•
General Tips
Reduce distractions in the environment
Avoid multi-tasking; focus on one thing
Take your time
Ask for repetition (e.g., names)
Actively use all senses to
aid in detail of memory
Optimize Memory
General Tips
Use external memory aides:
date book/calendar/appointment book/address book
make lists (“to-do”, grocery list)
put a bulletin board in a centrally located area
labels
pill box
alarms (e.g., cooking, use automatic shut-off appliances)
maps
orientation center / structure environment (belongings)
object cues (e.g., letter to mail)
Pick strategies that work or you!!
The Importance of Research
• Research helps us answer important
scientific questions and make advances in
medical science
• Participants help us to spread the word
about Alzheimer’s disease to make sure
research is continued in the future
Why should you participate in
research?
• You will receive first access to clinical
trials
• Being a part of research allows you to play
an active role in your healthcare
• It is a great way for you to help your family
members and others in the future!
Thank You!
For interest in research
call: TAMD 214-345-4449