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Master of Memory –
                     Nutrition & Memory Function
                       Andrew B. Crocker
                       Extension Program Specialist –
                       Gerontology Health
                       Texas AgriLife Extension Service
                       Texas A&M System
                       2008
Educational programs of the Texas AgriLife Extension Service are open to all people without regard to race, color, sex, disability, religion, age, or national origin.
The Texas A&M University System, U.S. Department of Agriculture, and the County Commissioners Courts of Texas Cooperating




                         Let’s Review. . .
                                Two Types of                                                                     Three Types of
                                Intelligence                                                                     Learner
                                        Crystallized                                                                     Auditory
                                        Fluid                                                                            Visual
                                Three Types of                                                                           Kinesthetic
                                Memory
                                        Sensory
                                        Short-term
                                        Long-term




                         Let’s Review. . .
                                Strategies to Remember
                                        Concentration
                                        Association
                                        Repetition
                                        Relaxation
Brain Power
 Did you know. . .
   Your brain makes up ~2% of your body
   weight
   Your brain requires ~30% of the body’s
   available energy resources
     Without proper nutrition, that energy is taken
     from other places in the body or not at all
   Most of the chemicals the brain needs to
   function properly are derived from food




You are what you eat!
 Your diet can affect your memory and
 overall brain function
 Variety of nutrients contribute to
 memory
 Always remember:
   Major changes to diet and exercise
   routines should be cleared with your
   healthcare provider!




Physical Conditions
 Several physical conditions linked to
 nutrition can affect memory
   Clogged Arteries
   High Blood Pressure (Hypertension)
   Dehydration
Clogged Arteries
 Like all parts of the body, the brain
 needs adequate blood flow to function
 Clogging of the arteries may result in
 reduced blood flow
 Reduced blood flow to the brain may
 lead to a stroke
 High (bad) cholesterol may cause
 shrinkage and loss of brain cells




Clogged Arteries
 Caused by high cholesterol (the bad kind)
 Linked to diets high in fat and high in
 cholesterol
 Linked to smoking
   Quitting smoking is good for overall health
 Exercise may help normalize cholesterol levels
   Regular exercise is good for overall health




Hypertension
 High blood pressure damages the heart
 but may also damage the brain
 May cause mini-strokes in the brain
 May stiffen blood vessels in the brain,
 reducing blood flow
Hypertension
 Foods high in fat and high in salt may
 elevate blood pressure
 Use alcohol and caffeine in moderation
 Emphasize fruits, vegetables, fiber and
 whole grains in your diet
 Diet and medications may help control
 blood pressure




Nutrition Recommendations
 Fiber from grains
 Fruits and vegetables
 Proper hydration
 Decrease saturated
 fat, trans fat and
 cholesterol
 Decrease sodium (salt)




Dehydration
 Water is the essence of life
 Your body is ~60% water
 Water does many things
   Helps maintain body temperature
   Helps transport Oxygen, vitamins, nutrients, and
   medications throughout the body
 Increasing age increases risk for dehydration
Dehydration
 By the time you are thirsty, you are
 already beginning to get dehydrated
 Highly active individuals may need more
 water than less active individuals
 Best beverages include water, skim
 milk, 100% fruit juices, and




                                    SKIM
 decaffeinated coffees and teas




Eating for a Healthy Mind & Body
 http://mypyramid.gov
   Grains
   Vegetables
   Fruits
   Milk
   Meat and Beans
   Oils
   Physical Activity




Vitamins and Minerals
 B Complex Vitamins
   B6, B12 & Folic Acid
 Anti-Oxidants
   Vitamin C
   Vitamin E
 Omega-3 Fatty Acids
   From fish oils – “healthy” fat
Vitamins and Minerals
 Vitamin deficiencies are rare
   Through a balanced diet, most people have
   adequate intake of vitamins and minerals
 Consult your healthcare provider
   About a multi-vitamin
 Consult a dietitian
   About your diet and which foods contain
   missing nutrients




Nutritional Supplements
 NOT regulated by the government
 Do NOT go through trials like other
 medications
 May have SERIOUS impact on other
 medications being taken
 ALWAYS consult with your healthcare
 provider if you choose to take a
 supplement




Stretch Your Brain!
 Look at the pictures and decide what
 words or phrases they represent
More Stretching!




Homework Time
 Try to come up with some “word
 pictures” on your own
 Try remembering details of a past event
   Birthdays, high school memories
   Tell a friend this story and see how
   detailed you can get
 Please feel free to share these at our
 next meeting!




Acknowledgements
 This lesson has been graciously
 reviewed by
   Sharon F. Robinson, PhD, RD
   Texas AgriLife Extension Service
   Texas A&M System
References
 Benjamin, Jr., LT, JR Hopkins & JR Nation. (1994). Psychology. 3rd edition. New York:
 Macmillan College Publishing Company.
 Butler, RN, MI Lewis & T Sunderland. (1998). Aging and Mental Health. 5th edition. New
 York: Prentice Hall.
 Chou, JY & CM Brown. (2002). “Receptivity to Peer Teaching and Peer Learning About the
 Safe and Appropriate Use of Medications Among Older Adults.” Educational Gerontology 28.
 pp 761-75.
 Duyff, RL. (1998). The American Dietetic Association’s Complete Guide to Food and
 Nutrition. Minneapolis: Chronimed Publishing.
 Fogler, J & L Stern. (1994). Improving Your Memory. Baltimore: Johns Hopkins University
 Press.
 Garfunkel, F & G Landau. (1981). A Memory Retention Course for the Aged. Washington,
 D.C.: The National Council on the Aging.
 Grayson, C, ed. (2004). “Brain Boosters: Eating for the Mind.”
 http://my.webmd.com/content/Article/11/1671_50418.htm. Last Accessed: 19 July 2006.
 Guyton, AC & JE Hall. (1996). Textbook of Medical Physiology. 9th edition. Philadelphia:
 W.B. Saunders Company.
 Ham, R & P Sloane. (1997). Primary Care Geriatrics: A Case Based Approach. 3rd edition. St.
 Louis: Mosby.




References
 Harnack, LJ, KL DeRosier & SA Rydell. (2003). “Results of a Population-Based Survey of
 Adults’ Attitudes and Beliefs About Herbal Products.” J Am Pharm Assoc 43(5):596-601.
 Kane, RL, JG Ouslander & IB Abrass. (1999). Essentials of Clinical Geriatrics. 4th edition.
 McGraw-Hill Health Professions Division: New York.
 McDougal, GJ. (1995). “Memory Self-Efficacy and Strategy Use in Successful Elders.”
 Educational Gerontology. Taylor and Francis. 21 (4).
 Matlin, MW. (1998). Cognition. 4th edition. Fort Worth: Harcourt Brace College Publishers.
 Nader, K. “Re-recording Human Memories.” Nature 425. 09 October 2003. pp.571-2.
 Robinson, SF. (June 2000). Dietary Guidelines for Americans, 2000. (Available from Texas
 Cooperative Extension, 352 Kleburg Center, TAMU MS 2471, College Station, Texas, 77843).
 Robinson, SF. (December 2001). “What’s Missing in your Pantry?: Nutrients Likely to be
 Lacking in the Diets of Older Adults. (Available from Texas Cooperative Extension, 352
 Kleburg Center, TAMU MS 2471, College Station, Texas, 77843).
 Schardt, D. “Brain Boosters & Busters.” Nutrition Action Healthletter. Center for Science in
 the Public Interest. October 2002.
 Timiras, PS. (1994). Physiological Basis of Aging and Geriatrics. 2nd edition. Boca Raton:
 CRC Press.
 Wetzel, K & K Harmeyer. (1999). Mind Games: The Aging Brain and How to Keep it
 Healthy. New York: Delmar.

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Master of Memory Class 3 Handout

  • 1. Master of Memory – Nutrition & Memory Function Andrew B. Crocker Extension Program Specialist – Gerontology Health Texas AgriLife Extension Service Texas A&M System 2008 Educational programs of the Texas AgriLife Extension Service are open to all people without regard to race, color, sex, disability, religion, age, or national origin. The Texas A&M University System, U.S. Department of Agriculture, and the County Commissioners Courts of Texas Cooperating Let’s Review. . . Two Types of Three Types of Intelligence Learner Crystallized Auditory Fluid Visual Three Types of Kinesthetic Memory Sensory Short-term Long-term Let’s Review. . . Strategies to Remember Concentration Association Repetition Relaxation
  • 2. Brain Power Did you know. . . Your brain makes up ~2% of your body weight Your brain requires ~30% of the body’s available energy resources Without proper nutrition, that energy is taken from other places in the body or not at all Most of the chemicals the brain needs to function properly are derived from food You are what you eat! Your diet can affect your memory and overall brain function Variety of nutrients contribute to memory Always remember: Major changes to diet and exercise routines should be cleared with your healthcare provider! Physical Conditions Several physical conditions linked to nutrition can affect memory Clogged Arteries High Blood Pressure (Hypertension) Dehydration
  • 3. Clogged Arteries Like all parts of the body, the brain needs adequate blood flow to function Clogging of the arteries may result in reduced blood flow Reduced blood flow to the brain may lead to a stroke High (bad) cholesterol may cause shrinkage and loss of brain cells Clogged Arteries Caused by high cholesterol (the bad kind) Linked to diets high in fat and high in cholesterol Linked to smoking Quitting smoking is good for overall health Exercise may help normalize cholesterol levels Regular exercise is good for overall health Hypertension High blood pressure damages the heart but may also damage the brain May cause mini-strokes in the brain May stiffen blood vessels in the brain, reducing blood flow
  • 4. Hypertension Foods high in fat and high in salt may elevate blood pressure Use alcohol and caffeine in moderation Emphasize fruits, vegetables, fiber and whole grains in your diet Diet and medications may help control blood pressure Nutrition Recommendations Fiber from grains Fruits and vegetables Proper hydration Decrease saturated fat, trans fat and cholesterol Decrease sodium (salt) Dehydration Water is the essence of life Your body is ~60% water Water does many things Helps maintain body temperature Helps transport Oxygen, vitamins, nutrients, and medications throughout the body Increasing age increases risk for dehydration
  • 5. Dehydration By the time you are thirsty, you are already beginning to get dehydrated Highly active individuals may need more water than less active individuals Best beverages include water, skim milk, 100% fruit juices, and SKIM decaffeinated coffees and teas Eating for a Healthy Mind & Body http://mypyramid.gov Grains Vegetables Fruits Milk Meat and Beans Oils Physical Activity Vitamins and Minerals B Complex Vitamins B6, B12 & Folic Acid Anti-Oxidants Vitamin C Vitamin E Omega-3 Fatty Acids From fish oils – “healthy” fat
  • 6. Vitamins and Minerals Vitamin deficiencies are rare Through a balanced diet, most people have adequate intake of vitamins and minerals Consult your healthcare provider About a multi-vitamin Consult a dietitian About your diet and which foods contain missing nutrients Nutritional Supplements NOT regulated by the government Do NOT go through trials like other medications May have SERIOUS impact on other medications being taken ALWAYS consult with your healthcare provider if you choose to take a supplement Stretch Your Brain! Look at the pictures and decide what words or phrases they represent
  • 7. More Stretching! Homework Time Try to come up with some “word pictures” on your own Try remembering details of a past event Birthdays, high school memories Tell a friend this story and see how detailed you can get Please feel free to share these at our next meeting! Acknowledgements This lesson has been graciously reviewed by Sharon F. Robinson, PhD, RD Texas AgriLife Extension Service Texas A&M System
  • 8. References Benjamin, Jr., LT, JR Hopkins & JR Nation. (1994). Psychology. 3rd edition. New York: Macmillan College Publishing Company. Butler, RN, MI Lewis & T Sunderland. (1998). Aging and Mental Health. 5th edition. New York: Prentice Hall. Chou, JY & CM Brown. (2002). “Receptivity to Peer Teaching and Peer Learning About the Safe and Appropriate Use of Medications Among Older Adults.” Educational Gerontology 28. pp 761-75. Duyff, RL. (1998). The American Dietetic Association’s Complete Guide to Food and Nutrition. Minneapolis: Chronimed Publishing. Fogler, J & L Stern. (1994). Improving Your Memory. Baltimore: Johns Hopkins University Press. Garfunkel, F & G Landau. (1981). A Memory Retention Course for the Aged. Washington, D.C.: The National Council on the Aging. Grayson, C, ed. (2004). “Brain Boosters: Eating for the Mind.” http://my.webmd.com/content/Article/11/1671_50418.htm. Last Accessed: 19 July 2006. Guyton, AC & JE Hall. (1996). Textbook of Medical Physiology. 9th edition. Philadelphia: W.B. Saunders Company. Ham, R & P Sloane. (1997). Primary Care Geriatrics: A Case Based Approach. 3rd edition. St. Louis: Mosby. References Harnack, LJ, KL DeRosier & SA Rydell. (2003). “Results of a Population-Based Survey of Adults’ Attitudes and Beliefs About Herbal Products.” J Am Pharm Assoc 43(5):596-601. Kane, RL, JG Ouslander & IB Abrass. (1999). Essentials of Clinical Geriatrics. 4th edition. McGraw-Hill Health Professions Division: New York. McDougal, GJ. (1995). “Memory Self-Efficacy and Strategy Use in Successful Elders.” Educational Gerontology. Taylor and Francis. 21 (4). Matlin, MW. (1998). Cognition. 4th edition. Fort Worth: Harcourt Brace College Publishers. Nader, K. “Re-recording Human Memories.” Nature 425. 09 October 2003. pp.571-2. Robinson, SF. (June 2000). Dietary Guidelines for Americans, 2000. (Available from Texas Cooperative Extension, 352 Kleburg Center, TAMU MS 2471, College Station, Texas, 77843). Robinson, SF. (December 2001). “What’s Missing in your Pantry?: Nutrients Likely to be Lacking in the Diets of Older Adults. (Available from Texas Cooperative Extension, 352 Kleburg Center, TAMU MS 2471, College Station, Texas, 77843). Schardt, D. “Brain Boosters & Busters.” Nutrition Action Healthletter. Center for Science in the Public Interest. October 2002. Timiras, PS. (1994). Physiological Basis of Aging and Geriatrics. 2nd edition. Boca Raton: CRC Press. Wetzel, K & K Harmeyer. (1999). Mind Games: The Aging Brain and How to Keep it Healthy. New York: Delmar.