Tag Archive: long term memory

  1. What is Brain Fog?

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    Your mind may feel like the fog has just rolled in, and you wonder if it will ever roll out again.  Do you ever feel like a word is on the tip of your tongue?   Or perhaps you walk into rooms and can’t recall what you were there for.   Imagine if these symptoms persisted over weeks or even months.  Brain fog refers to feelings of mental confusion or a lack of mental sharpness.

    Symptoms of Brain Fog

    *  Forgetfulness
    *  Feeling detached or depressed
    *  Mild difficulty with word finding
    *  Processing information more slowly

    Brain fog is not considered a formal diagnosis because testing is not clearly defined.  Women may complain of these symptoms during menopause, particularly during the peri-menopausal period.   Periodic changes in cognitive skills for women are believed to be related to hormonal fluctuations that occur during pregnancy, shortly after childbirth and during menopause.

    There are also other causes for brain fog, or the mild cognitive decline, that frustrate so many people during periods of their adulthood.  Brain fog may lower self-esteem and can sometimes lead to depression if not properly addressed.

    10 Causes of Brain Fog      

    *   Exposure to toxic metals
    *   A copper imbalance in the blood – birth control pills can make this condition worse
    *   Dehydration
    *   Food Allergies or Poor Nutrition
    *   Hypoglycemia
    *   Thyroid imbalance
    *   Poor diet
    *   Stress
    *   Artificial sweeteners
    *   Fibromyalgia

    If symptoms of brain fog persist, be sure to consult with your physician to rule out potentially treatable causes of brain fog.   Talk with a friend or family member about your symptoms and frustrations – this can put your mind at ease and allow you an outlet to vent.   Finally, challenge your brain in new ways each day.  Simple activities like crosswords, brain games, physical exercise and music can help energize your mind and ease your symptoms.

  2. 10 Tips to Improve Your Memory

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    Walk into a room and forget why you came?  Can’t recall the name of the new neighbor you just met yesterday?  You are not alone. We all forget things from time to time. Yet, memory loss can be a more serious condition.  While there is not an iron-clad solution to prevent memory loss or dementia, there are a number of brain fitness tips to reduce our risk and improve our memory function.  Try these ten simple tips to boost your memory.   Talk with your doctor when you feel you need help.

    No. 1: Exercise your body

    Physical exercise is still the number one thing you can do for your brain.  When we exercise, oxygen and blood flow to the brain increase which helps to support improvements in short-term memory function and retrieval of information.  Aim to break a sweat every day.

    No. 2: Exercise your mind

    Cross-training is the best way to improve memory function. On Monday, dive into a new book.  On Tuesday, play 15 minutes of brain games.  Try Making Curfew on BrainSpade.com to challenge your visual memory skills.  Continue to tackle new challenges for the remainder of the week – card games, board games, or even trying a new recipe are all part of keeping your memory fit.

    No. 3: Keep it Social

    Maintaining social relationships helps to reduce stress levels and depression, both of which are major contributors to memory decline. Make plans to spend time with friends and family.

    No. 4: De-Clutter

    Forgetting things can be more of a problem if your home is in disarray. Organize papers and throw away things that aren’t needed.  Get in the habit of putting your keys and other important items in the same place each day.

    No. 5: Stop Multi-Tasking

    Resist the urge of tackling multiple tasks at once.  Multi-tasking elevates stress which can hinder memory function. Divide your day into chunks and concentrate for periods of time before stopping to do other things.

    No. 6: Turn Up the Music

    Studies show that listening to music can improve our ability to recall information.  Choose music that lifts your spirits and add that into the mix when you are exercising, cleaning, or working on something familiar.

    No. 7: Eat Your Veggies

    A diet rich in dark-green leafy vegetables is essential for keeping your memory strong.  Find creative ways to add more greens to your diet.  Look for green smoothie recipes as a start.  Dr. Oz has an excellent spinach smoothie which is actually quite tasty: Dr. Oz’s Green Drink.

    No. 8: Spice Things Up

    Countries like India that incorporate a variety of spices into their daily diet, show a lower incidence of Alzheimer’s and other dementia related illnesses.  Look for new recipes and menu options that incorporate spices like cumin, cinnamon and ginger into your diet.

    No. 9: Drink Up

    Are you staying fully hydrated?  Our brain is made up of 75% water.  By the time you feel thirsty, you are already a bit dehydrated.   If you don’t enjoy drinking water consider dropping in fresh lemon, basil or cucumber.  Herbal tea is a great option too.

    No. 10: BrainSpade.com

    We would be remiss if we didn’t share that our team of clinicians are hard at work developing new brain exercises and brain teasers to keep your mind sharp, challenge your memory, and boost your spirit. Remember to make Brain Games part of your daily routine.

  3. Top 7 Brain Benefits of Drinking Water

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    The human brain is made up of approximately 75% water, so it is no surprise that dehydration has a dramatic effect on brain health.

    Dehydration

    Dehydration takes place when there is a deficit of water and salts that are essential for regular bodily functions.   Mineral imbalances hinder normal brain operation.  Mental fatigue, memory problems, and mental confusion can result when the brain isn’t properly hydrated.  Grey matter in the brain actually shrinks, and chronic long term dehydration can cause the brain to age prematurely.

    How Dehydration Impacts Your Brain

    *   Mental fatigue
    *   Problems with information processing
    *   Mood changes
    *   Premature aging of the brain

    Drinking filtered spring water is the best way to stay hydrated.  If you take your body weight and divide it by two, you will have calculated the ounces of water you need to consume per day.  Soda, coffee, and black tea are acidic beverages, so they don’t count toward your daily hydration goal.

    7 Brain Benefits of Staying Hydrated

    Discover why drinking to your brain health really can make a difference in your life:

    1.  Supports healthy brain cells
    2.  Improves concentration
    3.  Helps to balance mood and emotions
    4.  Improves quality of your sleep
    5.  Maintain memory function
    6.  Eliminates toxins and free radicals from your blood
    7.  Improves blood flow and oxygen to the brain

  4. 8 Habits That Reveal Your Secrets

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    Whether you’re picking your nails or simply fidgeting, it all tells a story. Learn what you’re revealing to others and how to read the signs you see.

    1. Brushing Hair Off Your Face: This can indicate either nerves or an unintentional flirtation. Avoid touching your hair and face at work.

    2. Nose Scratching: Lying is associated with an adrenaline rush. This chemical release causes the capillaries to expand and makes the nose itch.

    3. Nodding: If you tend to nod in clusters of three, the speaker will perceive that you are interested in what they are saying and lengthen their response. Nod only once when trying to be polite but also end the conversation.

    4. Lowering Your Gaze: This humble gesture is often an unconscious bid to gain the support of others.

    5. Pursing Your Lips: Pursing, by narrowing the margins of your lips, is a strong indicator of anger, according to Paul Ekman, former University of California at San Francisco professor.

    6. Tilting Your Head: Cocking your head to one side indicates that you are friendly and approachable. Researchers believe that by showing the other person your jugular vein, you are indicating that you are not a threat and wish to build trust.

    7. Smiling: Skip the Botox, because, according to Professor Barbee of the University of Kentucky, the only sincere smile is one that also engages the eye muscles. People who grin only with their lips are likely faking it.

    8. Biting Your Lips: Nibbling or licking your lips suggests that you find a situation to be uncomfortable. When you don’t have to talk, try keeping your teeth together to avoid this habit.

  5. 9 Tips for Training Your Brain Today

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    While nothing has been shown to prevent Alzheimer’s disease, there is abundant research showing we can delay the onset of mental decline by building a brain-healthy lifestyle.  Here are some tips to training your brain today.

    1.  Sleep. Sleep defragments your brain and organizes information you’ve learned during the day.

    2.  Focus. Quit the multi-tasking. It not only lowers your productivity but it may increase your risk for dementia when you are older.

    3.  Exercise in small bursts. Take the stairs. Walk the block. Try a tango class. Exercise is still the number one thing you can do for your brain.

    4.  Play games. Games are good for your brain and variety is key. When you tackle new problems, you form new neural pathways.

    5.  Meditate. No tie-dye T-shirt required. Clear your mind and focus on positive things.

    6.  Make time for fun. Laughter enhances creativity and lowers stress. Your brain thrives on fun.

    7.  Drink more fluids. By the time you feel thirsty, you are already slightly dehydrated.

    8.  Target your working memory. Make a point to push yourself to store details quickly. Work on names and faces to start.

    9.  Be aware that your brain makes mistakes. When solving a problem, ask yourself what the big picture really looks like. Are you afraid of change? Experiment more.

  6. Sleep Spindles – Just One More Reason to Sleep

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    If 8 hours seems like an impossible dream, read on to discover the brain benefits of sleep.

    Besides increasing alertness, sleep–particularly rapid eye movement (REM) sleep–is a great way for the brain to store new information in long-term memory.  The brain accomplishes this through a phenomenon that scientists have recently come to understand: sleep spindles.

    Sleep spindles are short bursts of brain waves that occur during REM sleep. The REM phase usually takes place toward the end of the night, between hours 6-8,  when people are most likely to dream.

    Imagine that you are taking golf lessons and have worked with a coach to improve your swing.  If you sleep 6-8 hours the night after you take the lesson you are much more likely to retain the fine details you learned during your training.

    Bottom Line: If you want to improve your golf game (or retain information in general), sleep longer.

  7. Searching for Brain Games

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    Have you been searching for some really good (and free) brain games?  The wait is over.  Our team at Brain Spade has spent two years looking at what’s available and how games match up with the latest in neuroscience.   Doctors and researchers agree on a few important points when it comes to brain games.  First, change is what’s good for your brain.  Our human brain benefits from a variety of brain training experiences.   New and different types of games focused in areas like memory, problem-solving, speed, and concentration provide a well-rounded workout.

    Studies show that brain games are just one piece of building a brain-healthy lifestyle.  Exercise, nutrition, sleep and stress management are important too.  At Brain Spade, we provide lifestyle tips to help you optimize your brain’s performance.

    Staff’s Picks 

    • Lights OutAn exciting visual memory matching game. 
    • Brain Teasers – Just click on the brain teaser tab at the top for some real stumpers.
    • Double Digits – Reignite your math skills and boost your concentration level.
    • Sugar Sugar – Outside the box thinking has never been more fun.

    Remember that when searching for brain games on the web to look for variety.   Spend time with games that you find challenging.  In just 15 minutes a day you can truly begin to elevate your brain’s level of performance.  And remember, brain games are just one important part of building an overall healthy lifestyle.  Taking a walk, calling an old friend, and even learning to tango can also work wonders for the human brain!

  8. Preventive Health is the Smartest Thing

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    Although I find it hard to believe, it’s been 26 years since I graduated from nursing school.   That’s long enough to remember having to wear the little Dixie cup caps on our heads during training (mercifully discontinued by the time I entered the work force) and manually titrating IV flow by counting the drops against a second hand on my watch.

    Ah, the not so good old days.  Back then, working a neurology hospital floor, I heard the word “senile” many, many times from the mouths of well-meaning medical professionals.  Elderly, forgetful – aren’t those words synonymous?   We’d sigh and cluck our tongues – there was no medicine to interfere with the inevitable and only nursing homes welcomed the cognitively-impaired in their final years.

    Fast-forward a quarter of a century.  Enter the age of elegant assisted living facilities, brightly-painted memory care cottages, in-home personal attendants, “adult day care” and the like.  But where are the magic medicines and the promised cures to fix the brains of those who forget?  Where is the so-called “Alzheimer’s vaccine” to thwart the projected explosion of the dementia population?

    And when are we going to give up the fantasy that the brain can be “fixed” and focus on what keeps it ticking (like its neighbor to the south, the heart)?    In other words, as more and more research reveals, the brain must get its exercise and take its vitamins, in a manner of speaking, to stay sharp.  Indeed the mantra of brain health has shifted from “wait for a cure” to “don’t wait a single minute longer”. Even skeptical professionals are acknowledging that preventative habits – nutrition, physical exercise, brain exercise, stress and sleep management – are critical in retaining cognitive health.

    I speak to many, many people about dementia, now the most feared disease of all.  Most of them, regardless of age or gender, are ready to be pro-active and want to know more. Especially those who have seen dementia first hand through a loved one’s experience –  a long, protracted journey that can last for years.

    I think it is no coincidence that we are starting to question the very foods we eat, the stresses we impose on ourselves, the pharmaceutical advertising that seems to be everywhere.  My Brain Health classes are full of people with such questioning attitudes.    And together we are looking for answers.

    Blog Post by Guest Author:

    Meredith Patterson, RN, BSN,CRRN

    www.thebrainnurse.com

    www.brainstormmindfitness.com

  9. 5 Ways to Boost Memory Function in Adults

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    “I’m concerned about my memory.”

    Perhaps you are walking into rooms and forgetting why you came.   Or maybe, you find words getting stuck on the tip of your tongue.  Whatever the frustration may be, there are things you can do to support and build stronger memory skills.

    1)      Exercise – When you walk or workout aerobically, you are sending much needed oxygen and blood to the brain.  This helps to optimize your memory function and your overall cognitive skills.

    2)      Socialize – Surprisingly, studies have found that staying socially connected can help improve your verbally fluency skills and support memory skills.

    3)      Play Games – Simple games you might play with your children like Memory Match are a good start.   Brain games are a great way to challenge your memory.  Lights Out is a great game to get started.

    4)      Read – Read and discuss what you read with others.  Reading sends a steady stream of new information your mind for processing and storage.   Find things that interest you and dive in.

    5)      Eat More Fish – Fish that are high in omega-3 fatty acids such as trout, tuna and salmon help support memory.  New studies reveal that fish-oil supplements can improve working memory significantly in young adults.

    Most memory problems are mild annoyances that can be improved through mental exercises and lifestyle habits.  If you have serious concerns about your memory, or your family members are expressing concerns please contact your physician.

  10. The Fork versus The Treadmill

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    When time is short… it can be tempting to skip working out.  We don’t have time. We get bored with the same exercise program. An unexpected event happens, and we’re left feeling drained.

    Sound familiar?

    When faced with these scenarios remember:  The fork is more important than the treadmill. You heard right.  When you miss a few workouts, your nutrition program becomes a key factor in determining whether you start heading down a slippery slope or just encounter a small stumbling block.

    What we put in our mouths affects our energy level, mood, and sleep patterns.  Most people gravitate toward sugar, salt and processed food when they fall off the exercise wagon, making their derailment much worse.  They develop an “all or nothing” mentality.

    Sticking to protein, good fats, and plenty of vegetables will keep you in check during these times.  And when you feel good about your food choices you will be more likely to get back up on your “horse” (or treadmill, bike, weights, yoga, etc.) again much sooner.

    Article by Lisa Lineberg, Certified Fitness Nutrition Specialist,  BS in Exercise Physiology