Tag Archives: Dr. Oz

Now what was I coming into this room for???(musings on keeping your memory sharp)

What I am doing here? who is this???(compliments of "Menopaws"

What I am doing here? who is this???(compliments of “Menopaws”)

I would bet that most of you have experienced at least one moment of wondering why the heck you wandered into a room…..and then just stood there looking around in hopes that some sort of message would magically appear reminding you of your purpose. I cannot tell you how many times that has happened to me but I can say it has happened far too often.  I am also going to assume that most of you are concerned with memory loss and the possibility of dementia and/or Alzheimers as you age.  As many of us are destined to live longer lives, it becomes more likely that our minds will age along with our bodies: a scary thought indeed. Ah, but there are many strategies available to us in our quest to keep our minds and memories sharp as we age. Gracefuly aging in all aspects of our lives is the key to living a higher quality and quantity of life.

So let’s review some of the strategies that we have at our disposal to keep our minds sharp and our memories intact as we do begin to age.  I heard a wonderful piece this morning on NPR that talks about some of the latest research re: memory and the best ways to make sure that we stretch and grow new neuronal connections as we get older, which will enhance our ability to keep learning, stay vibrant and store new memories as well.

http://www.npr.org/2014/05/05/309006780/learning-a-new-skill-works-best-to-keep-your-brain-sharp?ft=1&f=3

Learning a new skill can help your brain be sharper and improve your memory

Learning a new skill can help your brain be sharper and improve your memory

In addition, getting regular exercise is another pillar of memory strength. I have always loved to work out in some form or another(running in my 20’s and 30’s, walking regularly since then, swimming, pretending to play golf(seriously that is one fun but frustrating sport!), hiking, and skiing.  I took up tennis almost 2 years ago and it has been a blast. There is quite a learning curve involved and I am definitely still climbing up that curve but it has forced me to think while I build new muscle memory. There have been some studies that promote this kind of thinking while exercising as one of the better ways to build memory, but any aerobic and active type of exercise enhances the brain’s potential for learning and storing new information. The most important thing is to just get out there and get active. Here is a link to the importance  between exercise and brain health:

http://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

Exercise is not only great for your body: it is also essential for your brain and memory…find something you love to do….another essential of balance

Exercise is not only great for your body: it is also essential for your brain and memory…find something you love to do….another essential of balance

Vitamin D also plays a role in brain health and cognitive strength. According to Dr. Oz, “Scientists hypothesize that improved cognition may be linked to the sun’s effect on the body’s internal clock; exposure to daylight(natural vitamin D) may boost the production of the neurotransmitter seritonin, which in turn spurs growth of the hippocampus, that part of the brain crucial to forming and storing memories.” He recommends( as do I) that every day we should go outside and spend between 15-20 minutes  before applying sunscreen so that our bodies can make Vitamin D ourselves. In general, we still do need to take additional vitamin D: more on that in a future blogpost. Bottomline, make sure you get outside every day possible as this will help both your brain and your mood.

Adequate sleep also clearly has an effect on our memory. Most of us(myself included, far too: often, mea culpa) get far too little of this precious activity most days.  In general, 7-8 hours of sleep is recommended to help our bodies and our brain to restore and rejuvenate. Think of sleep as time to recharge your battery. I imagine you have the same reaction that I do when I see that dreaded message on my cell phone: “less than 20% battery” and I have left my cord at home: panic! I usually feel the same way towards the end of a busy work day when I stayed up and out too late the night before and I am dragging, just not as sharp as usual. Note to self: get more sleep.

A baby seal taking a 'catnip' on the beach: ah, the bliss of a deep sleep…..

A baby seal taking a ‘catnip’ on the beach: ah, the bliss of a deep sleep…..

One more memory/brain potential robber: STRESS!!! We have touched on this in previous blogposts but briefly, when we are under stress(prolonged, frequent, unrelenting stress), cortisol is released to help our body fight “the attacker”, real or perceived.  Unfortunately, this adaptive response often leads to a maladaptive state, leaving our mind and body depleted. The result: poorer learning capability and difficulty storing new memories. Studies of inner city children, faced with the stresses of poverty, crime, poor nutrition and inadequate social support, have shown over and over how difficult it is to try to learn in school when under chronic stress. The same concept applies to all of us, whatever our stresses may be.  So managing your stress is something each of us must learn to do.  Think exercise, meditation, eating whole foods, making time for yourself, your family, your friends, take regular vacations, prayer…more work is not usually the answer…

Meditation, exercise, quiet time…all ways to manage your stress.  Be sure to find time each day for activities like these.

Meditation, exercise, quiet time…all ways to manage your stress. Be sure to find time each day for activities like these.

I haven’t touched on everything that can impact your memory but these are some of the more powerful things that you can work on.  Obviously eating whole foods diet and balancing your hormones are both essential for brain health as well. Hopefully that goes without saying if you have been reading our blog for awhile.

As always, we welcome your comments, thoughts and ideas . Stay tuned as Candace and I are getting ready to do some webinars together starting in July. We will provide the links for these so that you can log in and listen.

To building  great memories…..and remembering them, LOL.

 

Advertisements

Leave a comment

Filed under Essentials, Hormone Imbalance, Kyle Bell McAvoy, Whole Eating, Women's Health & Happiness, Women's Work/Life Balance

Reflections on the ‘cleanse’ and more reasons to stay away from most sugars

Well, I made it through the past 10 days and amazingly, this was not as difficult as I had anticipated. Honestly I was a little nervous before I started, as I had re-developed the mid-morning and sometimes early afternoon coffee habit over the past 6 months….and I was worried that I would be falling asleep mid-sentence! I also love to savor a glass(or 2) of full-bodied red wine in the evening, as a way to separate the busy-ness of my work day from the relaxation that I like to enjoy when work is over. And all too often  I found myself sneaking in a few potato or corn chips or occasional bites of chocolate, without paying too much attention to how all of these things added up over the day. The bottomline was that I found myself reaching for the cup of coffee or the quick snack to rebuild my energy when it dipped so going without seemed a bit daunting.

So here it is 10 days later and this is what I noticed during that time:

1. I slept better than I had in years. BHRT(bio-identical hormones) have clearly improved my ability to sleep(no night sweats, more REM sleep, ease of falling and staying asleep) but by developing some of my previously mentioned habits, I was often tossing and turning in the middle of the night, unable to find that rest again. Not so these past 10 days: my sleep was deep and wonderful and I woke each morning feeling refreshed.  And for those of you who have sleep issues, you know how priceless a good night’s sleep is!

2. My head was clearer, memory sharper and I found it easier to do tasks that I might usually keep avoiding.

3. My energy level was terrific. I found that could swim and walk faster and my workouts gave me more energy back.

4. I lost almost an inch around my waist(that darned belly fat…even though I am relatively lean, I still struggle with that…and that is not the good kind of fat to have: it is directly correlated with a higher risk of diabetes, cardiovascular disease and breast cancer; Belly fat begone!), shed about 3 pounds  and my clothes fit better. And I felt full and satisfied after eating and I didn’t crave sugar or caffeine….astounding.

5. I had fun trying new recipes and teas…and I didn’t mind the 5 evenings when I was around family and friends who were having wine , beer and cocktails…it was actually very pleasant, not an issue at all.

Some healthy and delicious food choices, packed with powerful nutrients

So now I am on day 11 and actually have decided to continue for a few days longer. A few of my friends asked me last evening if I picked 10 days for any particular reason. My reasoning for that is I don’t think a week is long enough , 2 weeks sounds too long to many people, and  you can make it work so that you are only on it for one weekend. I also think you get to see more results if you make it the full 10 days. Again, this is just something I made up for myself to help me make a few small changes and gain a feeling of empowerment.  But I have heard quite a bit of positive feedback from the women who joined me(there are also 3 men…I would love to hear how they did as well!). Everyone noted better sleep, better energy, less sugar cravings and a feeling of control.  Wow, so small changes really had a big impact.  That is pretty powerful.

Kyle and Candace at our local farmers’ market: so many wonderful food choices, grown locally

I guess there are no coincidences after all. When I came home from work and started to read today’s Living section in our local paper, the Oregonian, I of course noticed the article skewering sugar and its relatives by Dr. Oz and Rozen.  Many points were made in this article. Here are just a few of the highlights: sugar alters essential proteins in the body, particularly if you already have insulin resistance; too much fructose(we are not talking about whole fruits here: more like High Fructose corn syrup, maple syrup, brown and white sugar, honey, agave and turbinado sugars) causes your liver to turn the excess fructose into fat: this in turn can lead to fatty liver and/or cirrhosis; drinking large quantities(30 oz of fructose-containing substances)/day can drive up your blood pressure; high levels of fructose are directly related to the development of diabetes.  Recommendations include: cut down on those sugars in general(try to limit consumption to 20 g or 3 Tblsp/day); eat fruit for dessert and use stevia as a substitute, in moderation of course.

There really is no avoiding the news about sugar and its effects on our health.  So this cleanse for me came at a particularly powerful time, right before Halloween(yikes: just think how much candy we have all consumed as a result of that holiday!!) , Thanksgiving, Christmas and Hanukkah. I am motivated to find recipes that will rely minimally on added sugars and I will share them with you. Please do the same for us and all of our readers.  As always, wishing you joy and balance.

7 Comments

Filed under Kyle Bell McAvoy, Menopause Symptoms, Whole Eating, Women's Health & Happiness