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
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