Boost Your Brain Power And Memory Over 40! Frequently my over-40 patients {get|start making|start to get} {just a little|a bit|somewhat|slightly} anxious {once they|after they|whenever they|if they} begin experiencing {confusion|forgetfulness} and forgetting {several things|the main things|a lot of things|a few things} {just like a|being a|as being a|such as a} name, where they put their keys, appointments, {when they|should they|whenever they|as long as they} took their medications, etc. They fear these lapses {might be|could be|could possibly be|can be} {the signs of|signs of|signs and symptoms of|warning signs of} Alzheimer or some other brain-disease. I assure them that, about 95% {of times|of that time period|almost daily|times}, {many of these|these types of|a large number of|the majority of} memory episodes {aren't|usually are not|are certainly not|will not be} {because of|as a result of|on account of|caused by} some serious brain process. Rather, {they're|they may be|these are|they can be} likely {because of|as a result of|on account of|caused by} {only the|exactly the|the|precisely the} usual memory and cognition ({capability to|power to|capacity to|chance to} perceive and interpret) changes that start around {40 years old|age forty}. My patients {in many cases are|tend to be|will often be|are sometimes} surprised, {and much more|plus more|plus much more|and even more} hopeful, when I {let them know|inform them|say to them|actually tell them} {that lots of|that numerous|a large number of|that a great many} {of those|of the|of such|these} changes {aren't|usually are not|are certainly not|will not be} permanent {and could|and may even|and might|and will} indicate just fatigue, stress, nutritional deficiencies, {as well as|and even|or perhaps|or maybe} cognitive boredom, meaning {your mind|the human brain|your head|mental performance} {isn't|just isn't|is just not|will not be} getting enough stimulation! In fact, {that you can do|that can be done|you're able to do|you can use} {a great deal to|much to|a great} boost {mental ability|mental faculties} and memory {as well as in|plus|along with|plus in} this newsletter, I'd like to recommend some easy {stuff that|items that|issues that|things which} {can help you|will allow you to|will assist you to|will let you} {do this|accomplish that|make it happen|achieve that}. Your Brain: A Complex Data Base Our brains store {an amazing|an unbelievable|a terrific|a wonderful} {quantity of|level of|volume of|number of} data {inside them|included|within them|in the individual} through three {kinds of|forms of|varieties of|sorts of} memory: -Short term/temporary - stores things {just like a|being a|as being a|such as a} phone numbers, addresses or {in which you|in places you|that you|the place you} put your keys. As {your mind|the human brain|your head|mental performance} gets older, {you might want to|you might need to|you might have to|you should} {jot down|take note of|note down|make a note of} or repeat numbers to recall them. Putting your keys {in the same location|in the same position} {will even|may also|will likely|can even} help. -Long-term recent - type of memory most {impacted by|suffering from|afflicted with|troubled by} aging, holds info like someone's name {you simply|you merely|you only|you recently} met, {that which you|everything you|whatever you|what we} did {a few days|a couple of days} ago. Inability to recall names {is typical|is normal|is usual|frequently occurs}. -Long-term remote memory that stores much older data {out of your|from the|from a|through your} childhood, or {that which you|everything you|whatever you|what we} did {on the|over a|with a|using a} historical date, {isn't|just isn't|is just not|will not be} {impacted by|suffering from|afflicted with|troubled by} aging {just as much|the maximum amount of|all the|as often}. You'll likely remember what color your childhood bike was {compared to|compared to the|as opposed to|versus the} {colour of|hue of} the shirt you wore two days ago! Boost It Don't Lose It! Now, {what else could you|exactlty what can you|what might you|exactly what can you} {caused by|do in order to|do today to|because of} boost these three {regions of|aspects of|parts of|elements of} your memory? Here's what I recommend to my patients:Diet/Nutrition: You've heard that fish is brain food, {like|that is because|for|as} {it has|it includes|its content has|its full of} Omega-3 oils that repair {worn-out|exhausted|broken down|used up} {cognitive abilities|minds|thoughs} and preserves {all of your|your entire|your|your complete} memory areas. Your brain ({and also the|as well as the|along with the|plus the} {remainder of|all|most|most of} you) thrives on proteins. Limit simple sugars {in what you eat|in your daily diet}. Your brain ({and also the|as well as the|along with the|plus the} {remainder of|all|most|most of} you) functions better making {its very own|its|a unique|a} glucose from complex carbohydrates and proteins. Oxygen Power: Your brain needs oxygen to thrive. Working in a stuffy office or house {all day long|throughout the day|for hours on end|right through the day} can zap {your mind|the human brain|your head|mental performance} power. I tell my patients {to spread out|to start|to open up|to look at} their windows and take several deep breaths {once they|after they|whenever they|if they} {awaken|get up|wake|arise} {each morning|each day|every day|the next day}, once {within the|inside the|inside|from the} afternoon {and when|as soon as|once|just as soon as} {within the|inside the|inside|from the} evening. If possible, go for a walk, exercise, work, or play outside {within the|inside the|inside|from the} {outdoors|clean air|oxygen|outside} {for some|for a couple|for a couple of|a couple of} hours, weather permitting. Exercise: Aerobic exercise 3-4 times {per week|weekly|every week|each week} (running, walking, bicycling, swimming, treadmill, elliptical, dance aerobics, etc) in tandem with muscle strengthening exercise like weight-lifting, kettle bell workouts, yoga, help deliver oxygen {to any or all|to all or any|to everyone|to every one} the tissues of {the body|your system|one's body|your whole body} including {your mind|the human brain|your head|mental performance}. In addition, {it makes|it generates|celebrate|commemorate} feel-good hormones in {your mind|the human brain|your head|mental performance} {that can help|that assists|which enables|which helps} clear {confusion|forgetfulness} and depression.Recharge With Sleep: Getting enough sleep {is much like|is similar to|is a lot like|is compared to} plugging {your mind|the human brain|your head|mental performance} {right into a|in to a|in a|to a} recharger. Nothing zaps your {temporary|short-term|short-run|quick} memory {and helps to create|and fosters|and produces} {confusion|forgetfulness} {a lot more than|greater than|over|in excess of} not sleeping enough. Your brain {along with other|as well as other|and also other|along with} {areas of|elements of|aspects of|regions of} {the body|your system|one's body|your whole body} repair itself {while asleep|while sleeping|throughout sleep|whilst sleeping}. Eat a high protein, 0 sugar, snack like turkey or tuna {when it is bedtime|before going to bed} {to assist|to aid|to help you|that can help} {the body|your system|one's body|your whole body} release {growth hormones|human growth hormone|hgh}, the master repair hormone. Sugary snacks, especially {a couple of hours|couple of hours|120 minutes|two hours} {just before|ahead of|before|previous to} sleep, {switch off|shut off|let down|shut down} its release. Stimulate Your Brain: Do crossword puzzles, play {games|cards}, chess, {any kind of|any sort of|almost any|just about any} game {that needs|that will require|that will need|that really needs} memory recall and/or critical thinking will stimulate both your {temporary|short-term|short-run|quick} and {long-term|long lasting|lasting|extended} recent memory {to remain|to keep|to be|to settle} sharp. Break your patterns by changing things up. For example {have a|require a|please take a|go on a} new {method to|approach to|strategy to|solution to} work, {make use of your|make use of|takes place|occurs} opposite hand {to complete|to accomplish|to perform|to try and do} tasks, {develop a|create a|make a|produce a} birdhouse, {occupy|use up|undertake|consume} painting, or {become familiar with a|study a|practice a|be taught a} language! Your brain thrives on learning and slows without stimulation. Avoid Substance Abuse: Research {indicates|shows|has demonstrated|has revealed} that smokers and alcohol drinkers develop dementia {a lot more than|greater than|over|in excess of} nonsmokers. Alcohol kills {cognitive abilities|minds|thoughs} {that don't|that won't|that will not|which do not} recover.Avoid Neurotoxins: Exposure to toxic chemicals like spray paints, some glues, environmental chemicals, pesticides, can all cause neurologic damage especially without good ventilation. Avoid Aspartame: Sold as Equal, Nutra-Sweet, Spoonful, now renamed as Neotame, aspartame {is definitely an|is surely an|can be an|is undoubtedly an} excitotoxin {that can cause|that produces|that induce|which induces} {a myriad of|all sorts of|many|lots of} neurologic havoc, including {loss of memory|forgetfulness}, irritability/rage, {harm to|injury to|problems for|destruction of} developing fetus nervous systems, etc. New {studies have shown|research indicates|studies show} that diet sodas are {associated with|connected to|related to|linked with} strokes, {but don't|along with|such as the|in addition to} state why. It could be the aspartame {in a few|in some|using|in most} diet sodas (Diet Coke, Coke Zero, Diet Pepsi) {that's the|this is the|which is the|be the} cause {and never|rather than|instead of|but not} {that it's|it is|that it must be|it's} sugar-free. Memory Robbing Drugs: Many {prescription medications|prescribed drugs|medications|drugs} {may cause|could cause|might cause|could potentially cause} {loss of memory|forgetfulness}. If you feel your medications {might be|could be|could possibly be|can be} {adding to|leading to|causing|triggering} your memory problems, {speak to your|confer with your|speak with your|the decision} doctor, {or perhaps your|or maybe your} pharmacist, {and get|and have|and enquire of|and inquire} him to look into whether {loss of memory|forgetfulness} {might be a|is actually a|can be quite a|is usually a} {side-effect|complication|unwanted effect|side effects}. Brain/Memory Boosting Supplements: B vitamins, especially {folate|vitamin b folic acid|folic acid b vitamin}, B6, B12, {are very important|are important|are necessary|are essential} {to get affordable|to great} brain health. As we {grow older|age|mature|become older}, {we do not|unfortunately we cannot|and we don't|for no reason} absorb B12 {from your|from my|from the|from} intestine {and many|and a lot|and quite a few|and the majority} everyone gets deficiencies {which makes it|rendering it|so that it is|turning it into} {an important|an essential|a critical|a vital} vitamin to supplement. Other brain cognition and memory boosters {that you could|you could|that one could|you can} supplement with are phosphatidylcholine, DMAE, phosphatidyl inositine, acetyl-L carnitine, phosphatidyle serine, vinpocetine, and huperzine. Getting older doesn't have to be fraught with anxiety of forgetting everything and everyone {you realize|you understand|you already know|you recognize}. Stay {from|far from|faraway from|clear of} neurotoxins, {consume a|follow a|have a|enjoy a} {nutritious diet|proper diet|good diet|proper dieting} {filled with|packed with|brimming with|stuffed with} brain-memory preserving nutrition, {utilize the|use the|utilize|take advantage of the} brain-boosting supplements available, exercise {and|whilst|and make|whilst keeping} challenging yourself {to complete|to accomplish|to perform|to try and do} and learn {something totally new|a new challenge|interesting things|new stuff}. You'll be {amazed at|astonished at} {the main difference|the real difference|the gap|the visible difference} {it may|it could|it might|it could possibly} make {to keep|keeping in mind|keep|in order to keep} {all of your|your entire|your|your complete} precious memories intact!Mark Rosenberg, M.D.Institute For Healthy Aging