Memories Part 2

 

 

This disquisition relates to Age Associated Memory Impairment [AAMI]. It should be noted, that while A AMI memory declines, other cognitive abilities remain relatively intact. Research studies suggest that, with aging, the following 7 are AAMI causes: 1. There is a loss of “thin” dendrites and myelin sheaths 2. The volume of ventricles in the brain containing cerebral spinal fluid enlarge 3. Cerebral blood flow decreases 4. Levels of key hormones and neurotransmitters decline 5. Neurofibrillary tangles develop with neurons 6. Beta amyloid accumulates outside neurons 7.Gilal cells become less functional.

There are a number of irrational decision-making, not surprising, that are related to AAMI impairment and they are as follows: 1. Cardiovascular disease, atherosclerosis and high blood pressure 2. High levels of total cholesterol, LDL and triglycerides 3. Low environmental stimulation, low new learning brain activity and lack of exercise 4. Diet high in calories, refined carbs and non-trans fats 5. Diet low in antioxidants, and Omega-3 6. Chronic physical and psychological stress 7. High levels of oxygen free radicals 8. Obesity, high blood sugar, insulin resistance and diabetes 9. Excessive inflammatory markers 10. Smoking, high alcohol and drug intake 11. Sleep deprivation chronic anxiety and chronic depression.

Now for the good news, yes, it is possible to avoid significant age related memory loss. Super Agers have the brain health and cognitive abilities of those 20 to 30 years younger. These studies show that much of the impairment is due to lifestyle choices. Rational choices include: 1. Regular exercise, at least 150 minutes per week 2 Sleeping approximately 7 hours per night 3. Eating a variety of fruits, vegetables, lean protein, and whole grains 4. Quitting smoking or non-smoking 5. Handling stress well 6. Having a strong social network and lots of mental activities.

The best Super Agers are called Centenarians. There’s approximately 60,000 of these individuals. Note, in those reaching 100, four out of five are women. Reaching 110 years of age is more difficult as there are only about 330 of those. Also not surprising, the chances of reaching 100 are greater if you live in Japan, France, Sweden or the United Kingdom.

In review of nearly 2 dozen studies of centenarians, Howard listed the following lifestyle habits: 1. Have low blood sugar 2. Have low blood pressure 3. Have low blood total cholesterol 4. Keep weight low and steady 5. Eat fewer calories 6. . Eat mostly vegetarian “Mediterranean diet” with coffee and tea 7. Avoid nutritional deficiencies 8.  Exercise regularly, be active and stay busy after retirement 9. Don’t smoke or stop smoking if you do 10. Drink less alcohol 11. Get regular restful sleep 12. Have healthy gums 13. Challenge your mind 14. Stay positive in attitude and avoid anxiety depression 15. Shed those stressors, have daily structure and be resilient 16 Stay socially connected with serenity and purpose.

It should be clear that the lifelong decisions we make affect our precious brain. Our memory is so important to who we are. With memory impairment, we are so compromised.  Part 3 to follow on mild cognitive impairment.

PS

My dear appreciation, for brain health, goes to sister Bev, Judy a former squeeze, my supportive wife Linda, my friends Tony, Paul, Thom, Jonathan, Denny, Linda, Chris, Tom, Laura, Steve, Susan, Bob, Jerome, Bill, Chuck, Robert, Jack, Mike, 2 Jim’ and others; the 8 R’s that include: Ride and Tie, retirement, reading, writing, riding, running, reducing stress, and regular napping and sleeping.

Reference

Howard, M. Living to Be 100. Biomed General Press Home study, 2012

INR . Understanding Dementia