Spice Up Your Memory

As we age, it's natural to experience forgetfulness.  Many will seek professional help, alarmed by the degree of what they eventually will be told is normal, expected memory loss.  Suggestions for improving and preserving your memory include challenging your brain with mentally stimulating activities, getting plenty of sleep, and exercise regularly.

Forget where you put your glasses?  Can't remember why you walked into a room?  Pretty typical experience as we age and not likely a reason to be concerned.  When should you seek a professional opinion?  When your "memory loss affects your ability to complete your usual daily activities," according to the Mayo Clinic.  Read their seven tips for improving your memory, here.  

We maybe can add a quick and rather simple step to enhance our memory.   The Asia Pacific Journal of Clinical Nutrition has published a study, led by Meei-Shyuan Lee, which suggests that adding the spice tumeric to your food will help. A little less than a quarter teaspoon (one gram) worked for a group of people who experienced memory problems due to pre-diabetes.   

I can't remember if I own any tumeric, but if I do, I will add them to my personalized blend of chai tea spices. Not long ago I read that a variety of spices can provide health benefits. So I made up a little concoction of my own, using what I already had in my spice cabinet:  cardamom, cinnamon, cumin, and ginger.  Sprinkle on my tea and milk. Delicious.  And masks the bitterness of less expensive tea blends.  Not to mention, helps keep my spices fresh.   Because other than cumin in their TexMex and cinnamon on their sopapillas, my family wants no part of the more exotic spices I keep.

Disclaimer:  If you are considering adding any spices, herbs or supplements to your diet, please consult your physician or health care provider to be sure it is safe for you.  For more advice on seeking nutritional supplements as mental health aids, please check out my previous post for suggestions, here.

--Sandy Andrews, PhD
CBT Psychologist
Located in South Austin, Texas

this is your brain on stress

The New York Times reported on a Portugese study which demonstrated that persistent stress changes the structural makeup of the brain. And not in a particularly helpful way.

According to Dias-Ferreira and his colleagues at the University of Minho, brains under chronic stress show an increase in the neurological pathways associated with doing familliar, repetitive, rote kinds of responses, even in the absence of success.

Think of the end of an intense and tiring work week. You find yourself channel surfing, up and down, dozens of times, even though you know nothing is on.

Circling around the kitchen, searching various cabinets, fridge and freezer for a salty/sugary/creamy treat, coming up empty each time.

Then there's the supervisor who schedules yet another staff meeting where the same, tired ideas are passed around, the same ineffectual instructions are issued. Where everyone leaves muttering, "Why do we think it's going to work this time?"

According to the article, brains under longterm stress also show a decrease in neurological connections in "regions of the brain associated with executive decision-making and goal-directed behaviors."

A shortage of problem solving circuitry, in other words. The light bulb burns out. We stop thinking creatively. We shrink away from new and different ways to respond. Instead we retreat into old, familliar and comfortable habits.

We get ourselves into a big, fat, rut. (Pass the Oreo cookies, please?)

The good news is, relaxation helps undo these stress induced changes. Taking brisk walks. A friendly game of hoops. Talking it out with supportive listeners. Thinking positively. Deep breathing. Contemplating nature. Getting away for the weekend. Creative outlets. Good nutrition. A full night's sleep, or two, or three. Exercise. Meditation. Yoga.

So turn off the TV. Stop circling the kitchen. Do something different. Step outside and take several rounds of full inhales and full, emptying exhales. Gaze at the stars. Resolve to get to bed earlier and engage in a healthier self care routine. Talk more respectfully and assertively to loved ones and co-workers. Eventually (four weeks, in the case of the rats in the study) your brain can revive and new connections can branch out.

Recharged, you might just find that the light bulb flickers back to life.