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IMPROVING MEMORY
The E-books may be accessed, read and copied at a cost of $4.95 each, or any and all may be read anytime without limit at a cost of $12.95 per month. THE E-BOOK ON MEMORY IMPROVEMENT
THE E-BOOK ON MEMORY IMPROVEMENT PUBLISHED BY HEALTHY JINGLES PUBLICATIONS LLC 2008 Jingles are presented as an efficient and effective way to encapsulate self-help advice approved by medical authorities. Use of jingles makes self-help advice far easier and more enjoyable to read, remember and understand. WRITTEN BY VERNON A. QUARSTEIN Ph.D. Copyright © 2006 and 2008 by Vernon A. Quarstein The material in this electronic publication is protected under International and Federal Copyright Laws and Treaties, and as such, any unauthorized reprint or use of this material is strictly prohibited. The material in this electronic publication may be stored only on one computer at one time. You may keep one additional copy on CD or disk for backup purposes. You may not copy, forward, or transfer this publication or any part of it, whether in electronic or printed form, to another person or entity. Reproduction or translation of any part of this work without the permission of the copyright holder is against the law. Contact dr.h.jingles@gmail.com eller right or giveaway rights to this E-book. THE E-BOOK ON MEMORY IMPROVEMENT
TABLE OF CONTENTS Preface An Introduction to Memory Loss Things to Remember and Who Said It CHAPTER 1: Age-related Memory Loss Jingles [1] CHAPTER 2: Your “Brain Owner’s Guide” Jingles [2] CHAPTER 3: Lubricating the Brain Jingles [3] CHAPTER 4: Age-related Forgetfulness Jingles [4] CHAPTER 5: Causes of Memory Loss Jingles [5] Additional References
Preface Jingles by themselves serve as an aid to memory and add a measure of fun to improving memory. This E=Book includes four jingles on how to improve one’s memory, each with follow-on explanations for pertinent lines. The described and illustrated jingles include: “Age-related Memory Loss,” “A Brain Owner’s Guide,” “Foods for Improvement of Memory,” and “What to Do for Age-elated Forgetfulness.” We present a general discussion of memory loss and follow this with jingles that capture the essence of how to revitalize and the joy in revitalization of memory. An Introduction to Memory Loss According to the Johns Hopkins Medical Letter[1] there are really four distinctions that need to be understood in order to manage memory loss. There is a classification scheme for memory loss: age-related memory loss, mild cognitive dysfunction, dementia, and Alzheimer’s disease. Alzheimer’s disease is dementia but all dementia is not Alzheimer’s disease. Forgetfulness is associated with hearing loss, which makes it more difficult to concentrate and to classify incoming information. If people experience mild to moderate forgetfulness or even have some difficulty in concentrating, it is probably owing to normal age-related cognitive decline, not dementia. Things to Remember and Who Said It The age-related memory loss jingles consist of eight stanzas that, when taken together with the others, can reduce the likelihood and severity of age-related memory loss. The first jingle emphasizes the need to put maximum effort and determination as well as organizational skills into improving memory for warding off further deterioration. This advice is followed by emphasis on development of good habits aimed at better recall. Half-hearted efforts will not suffice. Various mental activities that can aid in recall are listed by The jingles also include some typical examples of physical activities needed for maximizing the fight against age-related loss of memory. They stress the importance of good sleep and diet. Aids for recall are included in the jingles to help prevent important facts and events from being overlooked or forgotten. CHAPTER 1: Age-related Memory Loss [1] Determination Jingle [1.1] To improve age-related memory, Determination is utterly essential. Incorporate better habits overall, To maximize memory potential.
Physical Conditioning Jingle [1.2] Memory comes to those who try, To strengthen powers of recall. Get in peak physical condition, Stay healthy and active overall. Mental Challenges Jingle [1.3] Challenge the mind with puzzles, With cloak and dagger mystery. Make calculations on MS Excel, Or compose music and poetry. Exercising Jingle [1.4] Walk a mile or two each day, Climb the stairs or other forms, Physical exercise will help recall, If integrated into daily norms.
Nutrition Jingle [1.5] Improved nutrition helps recall, Check your diet to eat what’s best. Sleep itself builds better memory, Sleep well and get plenty of rest.
Routines Jingle [1.6] Routines help remember, What needs to be done. Use a calendar, daybook, Or sticky-notes for fun. Write it Down Jingle [1.7] But don’t trust your memory, For dates that have been set. Write them down somewhere, Details you shouldn’t forget. Keep track with daily do-lists, On your favorite dockets. Keep glasses or car keys, In the same pockets.
CHAPTER 2: A Brain Owner’s Guide The jingle based on Harvard, like the jingle based on The first jingle of the brain owner’s guide jingle that follows, emphasizes the need to put maximum effort into improving memory. The body and brain need to be worked to accomplish this. People need to do something every day to keep various diseases away. Numbers that need to be watched are listed in the jingle. Diet is also vital so people need to eat certain foods that are also mentioned. Following these guidelines may not only stop memory loss but may also cause memory to grow. That is, being engaged in conversations and activities with others increases vitality, which means that more brain connections grow. People need to combine physical, mental, and social elements using various mental and physical activities for which examples are given. Finally, a warning is posted that with age-related mental decline people become subjected to anxieties and even depression. Avoid these indicators of decline with Harvard Medical Schools’ “Brain Owners Guide” jingle. Put the Brain First [2.1] We have one organ but only one, Put them first before it’s all done, And connect with somebody Activity for All Jingle [2.2] Activity and socializing help us, Cut risks by something every day. Exercise your body for heart disease, For diabetes and keep strokes away.
Keep Your Numbers Jingle [2.3] Keep body weight and blood pressure, Somewhere near the right amount. Remember that the level of cholesterol, And amount of blood sugar count.
Dieting Counts Jingle [2.4] Feed the brain with proper foods, Taking on less saturated fat will do, More antioxidant-rich fruit helps a lot, Don’t forget to eat your veggies too.
Work Brain and Body Jingle [2.5] Work the body keep the blood flowing, Engage the brain to increase its vitality. Activity keeps brain cells growing, More brain connections improve reality. Combine physical, mental and social, Read, write, learn, get occasional hugs, Use seat belts, bicycle helmets for safety Avoid alcohol and unauthorized drugs[4]. Top Priority Jingle [2.7] The brain is our most vital organ, And people are equipped with just one, So put your brain first as high priority, So the power to think is not done. Brain Lubrication Help. Evidence that supports the effect of vitamins on memory improvement is offered by the UCLA Division of Geriatrics. We not only recommend that you frequently say the jingles so that you get flashbacks on the information included, but also remember the evidence that supports use of vitamins and antioxidants. Other important messages regarding diet included in this jingle by UCLA Geriatrics[5] regarding vitamins involve lubricating the brain, cleaning out the digestive tract, and meeting our need for fruits, vegetables, legumes and nuts. Lubricating the Brain Jingles [3] Antioxidants Jingle [3.1] If vitamins are lacking you may find, Antioxidants help of almost any kind. Schedule times to eat them every day, Helps remember what you want to say.
Fish and Whole Wheat Jingle [3.2] Helpings of fish lubricate the brain, Eat daily or at least twice a week, Whole grains clean-up the digestive train, Helps improve your ability to speak. Fruits and Veggies Jingle [3.3] Fruits and vegetables very good for you, Legumes, like beans, are quite good too, Eat them daily throughout the week, Easier to find whatever you seek.
Nuts and Multivitamins Jingle [3.4] Multivitamins give just the right fix, Bolster diet almost every day, Nuts and seeds add to a proper mix, Helps think of what you want to say. Narrative Explanation [3]: Evidence for the first jingle is mounting that vitamin B (folate), vitamin B6, and vitamin B12 contribute to maintaining the memory function, but don’t take large doses and check with a doctor before taking a new supplement. Direct evidence in studies has shown that: (1) Changes in mood and mental function occur during folate deficiency, including depression and dementia in the elderly. (2) Cognitive decline and some forms of dementia, including Alzheimer’s disease (AD), are associated with lower folate levels. Lack of folate, vitamin B6, and vitamin B12 seems to raise levels of homocysteine, which may be involved in the development of late-onset AD. According to the Johns Hopkins Medicine Medical Letter,[6] a dementia-causing deficiency is vitamin B-12, which can produce symptoms ranging from confusion, tingling, and weakness in the limbs to memory loss, listlessness, and even hallucinations. Early detection of B12 deficiency is particularly important, not only because most people over fifty tend to have trouble absorbing B12, but also because deficiency can result in permanent damage to the spinal cord. A related condition called pernicious anemia occurs at any age and is characterized by an inability to absorb B12. Fortunately, nutritional B12 deficiencies can be easily cured through a diet rich in meat and dairy products, and vitamin supplements. Injections can treat pernicious anemia. See your doctor if these conditions occur. In addition to the above, indirect evidence has shown that: (1) Antioxidants, vitamin C and vitamin E contribute to memory retention. An adequate intake of antioxidants like vitamins C and E, and anti-inflammatory nutrients like omega-3 and polyunsaturated fatty acids are essential for the defense system against brain aging. (2) Data suggest a link between poor intake of antioxidants and omega-3 fatty acids found in fish oils and a greater than expected incidence of late-onset dementia. There are risks in taking vitamin E so don’t take mega doses. (3) Some studies have shown a link between antioxidant vitamins E and D and a relationship with improved cognitive function and slowed progression of AD. CHAPTER 4: Age-related Forgetfulness The Mount Sinai School of Medicine presents several ideas or even rules designed to thwart the problem of age-related forgetfulness. The following jingle incorporates these ideas into rhymes to facilitate remembering them as they can be quite useful. This jingle incorporates ideas such as paying attention and writing down things you want to remember. Sleep, exercise, and proper weight are part of the solution. Avoiding distraction and trying to multitask can cause problems. Other ideas such as pacing oneself, writing names down on a handy notepad, getting an alarm watch, programming your computer, and organizing your pills are included. These are some of the useful ways to overcome forgetfulness. If forgetfulness is not age related, people need to see a doctor to isolate the problem and correct it if possible. These and other important rules are encapsulated in the following jingles by Mount Sinai School of Medicine.[7] Age-related Forgetfulness Jingles [4] Jettisoning Forgetfulness Jingle [4.1] Mount Sinai School of Medicine states, Here are ways for memory updates. These ideas can help reduce error rates, Put them to use to keep important dates. Memory Extensions Jingle [4.2] If learning new things pay closer attention, Repeat, write down for memory extension. Try to sleep long enough every night, Exercise daily and keep goals in sight.
Distractions and Tasking Jingle [4.3] Don’t put up with background distraction, Turn down loud TVs for noise contraction. Don’t assume many tasks at the same time, Pace self but avoid the do-nothing crime.
Notes and Watches Jingle [4.4] Keep a small notepad close within reach, Buy a digital watch with a built-in alarm, Jot down the names of new people you meet, Set it to alert you in time to avoid harm.
Computers and Pills Jingle [4.5] Use a computer to program a date, Then have it prompt before it’s too late. Buy a dated pill organizer to help replay, Medications taken by hour or by day.
Recaps Recaps (recapitulations) of the messages following Healthy Jingles listed above, but without the narrative explanations, are provided below. These recaps are useful when explanations become clear and are retained. Recap less Narratives for Jingles [3] and [4] Lubricating the Brain Recap [3] Antioxidants Jingle [3.1] If vitamins are lacking you may find, Antioxidants help of almost any kind. Schedule times to eat them every day, Helps remember what you want to say Fish and Whole Wheat Jingle [3.2] Helpings of fish lubricate the brain, Eat daily or at least twice a week, Whole grains clean-up the digestive train, Helps improve your ability to speak. Fruits and Veggies Jingle [3.3] Fruits and vegetables very good for you, Legumes, like beans, are quite good too, Eat them daily throughout the week, Easier to find whatever you seek.
Nuts and Multivitamins Jingle [3.4] Multivitamins give just the right fix, Bolster diet almost every day, Nuts and seeds add to a proper mix, Helps think of what you want to say. Age Related Forgetfulness Recap [4] Jettisoning Forgetfulness Jingle [4.1] Mount Sinai School of Medicine states, Here are ways forgetfulness to jettison. These ideas can help reduce error rates, Put them to use to keep important dates. Memory Extensions Jingle [4.2] If learning new things pay closer attention, Repeat, write down for memory extension. Try to sleep long enough every night, Exercise daily and keep your goals in sight.
Distractions and Tasking Jingle [4.3] Don’t put up with background distraction, Turn down loud TVs for noise contraction. Don’t assume many tasks at the same time, Pace yourself- avoid the do-nothing crime.
Notes and Watches Jingle [4.4] Keep a small notepad close within reach, Jot down new people’s names you meet. Buy a digital watch with a built-in alarm, Set it to alert you in time for a charm.
CHAPTER 5: Causes of Memory Loss Jingles [5] There are many causes of memory loss other than age-related effects. [8] Some of these other causes such as stress and anxiety, medications, and fatigue are usually not considered when the onset of age-related loss of memory is first suspected. The others are serious causes but are quite possible and should be followed up with a doctor who specializes in the particular causation. Eleven possible causes of memory loss cited earlier which can occur regardless of the age of an individual are explained below: Stress and Anxiety Jingle [5.1] Anxiousness and stress are common? Means time out to relax is now! Memory lapses and preoccupation? Avoid anxieties get help somehow!
Narrative explanation [5.1]: When you are anxious and under stress, you are preoccupied, so memory lapses are more common. In these cases it is important to reduce stress in your life by asking for help, taking time out to relax, avoiding situations that cause anxiety, and talking over your anxieties with a friend. Depression Jingle [5.2] If memory lapses are common, If more than just a few days, Don’t care enough to remember? Seek help there are better ways.
Narrative explanation [5.2] Feeling bad mentally can cause you to be inattentive as you may not care enough to remember. If this occurs for more than a few days, see a doctor. Medication Jingle: [5.3]: From OTC or drug stores, Medications of several kinds, Can cause memory losses, Ask doctor to undo the binds. Narrative explanation [5.3]: Many medications, both prescribed and over the counter, can cause memory loss. Included are anti-anxiety drugs, antidepressants, blood pressure medication, pain medication and others. Consult your doctor regarding your list of medications and their effect on memory. Infections Jingle [5.4] Some sources of infection, Like respiratory or urinary tract, Can cause loss of memory: Get a physical the case to crack. Narrative explanation [5.4]: Some infections can cause memory loss, such as respiratory and urinary tract infections. If you notice a loss a thorough physical examination should determine the source of the memory loss. Fatigue Causes Jingle [5.5] Sleep difficulties are: poor breathing, Daytime sleepiness, nighttime snoring, Frequent leg movements, alcohol effects, Certain pills, caffeine in the morning.
Narrative explanation [5.5]:
Sleep disturbance such as frequent urination can cause memory problems. Episodes of breathing difficulty during sleep associated with snoring and daytime sleepiness as well as frequent leg movements during sleep can be associated with memory difficulties. Alcohol may put you to sleep, but ultimately it will cause interrupted sleep. So too with over-the-counter sleeping pills which can cause memory loss. Possible remedies include avoidance of caffeinated beverages after mid-afternoon as they not only cause you to stay awake but also act as a diuretic.” Neurological Disorders [5.6] These require a doctor’s touch, When memory gets out of order. They have complicated causes like, Parkinson’s or a similar disorder.
Narrative explanation [5.6]: These disorders may cause memory problems and accompany multiple sclerosis, Parkinson’s, and other neurological disorders. See your doctor about this cause. Metabolic Disorders Jingle [5.7] Could be deficient nutrition, poor diet: Take minerals and a multivitamin. Loss of memory maybe thyroid or anemia, It’s time for your doctor to step in. Narrative explanation [5.7]: Nutritional deficiencies, anemia and thyroid problems can impact memory so eat a balanced diet and take a daily multivitamin with minerals. See your doctor about possible thyroid problems or anemia. Substance Abuse Jingle [5.8] Toxins like aniline dyes, mercury, or, Carbon monoxide cause memory tears. Alcohol, drug abuse when younger, Shows memory loss in later years. Narrative explanation [5.8]:
Toxins such as aniline dyes, mercury or carbon monoxide (CO), and alcohol or drug abuse can cause memory loss. Amounts of these latter drugs at a young age may cause memory disorder at an older age. Follow recommended doses for drugs and drink lightly if at all. See your doctor if you think you have been exposed to toxins. Circulatory Disorders Jingle [5.9] Insufficient oxygen to your vital brain, Causes memory problem extenuation, From small strokes, vascular and heart, Problems, mean a physical examination. Narrative explanation [5.9]: Heart problems, vascular problems, and small hard-to-detect strokes can reduce blood flow and oxygen to the brain thus impairing memory. A thorough physical examination should expose these problems. Anesthesia Jingle [5.10] Anesthesia can cause memory trouble, Despite what anesthesiologists may say: Particularly from heart bypass operations, Memory loss may appear some day. Narrative explanation [5.10]: Transient or even lasting memory loss after an operation can be caused by anesthesia. This is not unusual after a heart bypass operation. The problem should disappear with time.
Further Discussion of Causes Toxins such as aniline dyes, mercury or carbon monoxide, and alcohol or drug abuse can cause memory loss. Heart problems, vascular problems, and small strokes can reduce blood flow and oxygen to the brain thus impairing memory. Transient or even lasting memory loss after an operation can be caused by anesthesia and this is not unusual after a heart bypass operation. A Dementia is not a normal part of aging and is generally defined by a number of symptoms that usually get worse over time. Depending upon age and area of the brain affected, people who suffer from dementia may lose the ability to speak, may exhibit emotional problems like delusions or aggression, or may demonstrate poor judgment. There are differences between dementia, normal aging, and mild cognitive impairment. Mild cognitive impairment is a stage before full-blown dementia. People with mild cognitive impairment can still function normally, but many will develop Alzheimer’s at a rate of 10 percent to 12 percent per year. Age related memory loss involves inability to recall common terms or blanking out on parts of speech, particularly subjects and verbs. This may be simply a slowing down of the processes of recall or it may involve complete loss of recall. There are several causes that don’t fit into the classifications referred to as simply “normal aging” as a cause of memory loss. One cause other than aging is fatigue caused by sleep disorders, including anything else that causes recurring interruption of sleep. Anxiety that causes a sleep disorder may result from stress and the inability to pay attention, causing enduring memories to not form. Depression is more common in older adults, and can result from inattention and memory blackouts. Medications, both prescribed and over the counter, can also cause memory loss. Infections, such as respiratory and urinary tract infections, may result in memory problems. Metabolic disorders, such as nutritional deficiencies, anemia, and thyroid problems, can impact memory. More serious problems such as having trouble managing finances, getting lost while driving, leaving the stove on without realizing it, and feeling increasingly uncomfortable outside your home are signs that you should be evaluated by a doctor. These symptoms are not necessarily Alzheimer’s disease. As noted above, Alzheimer’s disease is usually preceded by a condition of mild cognitive impairment but to cross over from a mild cognitive impairment condition to Alzheimer’s disease requires more evidence. One must not only show memory loss, but also certain kinds of other cognitive impairments and symptoms such as waking up in the night confused about the time or location. The doctor will have to make the evaluation and rule out other possible causes of memory loss before he or she arrives at a diagnosis of Alzheimer’s disease. Early diagnosis can be beneficial. Recaps Recaps (recapitulations) of the messages following Healthy Jingles listed above, but without the narrative explanations, are provided below. These recaps are useful when explanations become clear and are retained. Recap less Narratives Causes of Memory Loss Recap [5] Stress and Anxiety Jingle [5.1] Anxiousness and stress are common? Means time out to relax is now! Memory lapses and preoccupation? Avoid anxieties get help somehow.
Depression Jingle [5.2] If memory lapses are common, If more than just a few days, Don’t care enough to remember? Seek help there are better ways.
Medications: [5.3]: From OTC or drug stores, Medications of several kinds, Can cause memory losses, Ask doctor to undo the binds. Infections Jingle [5.4] Some sources of infection: Like respiratory or urinary tract, Can cause loss of memory: Get a physical the case to crack. Fatigue Causes Jingle [5.5] Sleep difficulties are: poor breathing, Daytime sleepiness, nighttime snoring, Frequent leg movements, alcohol effects, Certain pills, caffeine in the morning. Neurological disorders [5.6] These require a doctor’s touch, When memory gets out of order. They have complicated causes like, Parkinson’s or a similar disorder.
Metabolic Disorders Jingle [5.7] Could be deficient nutrition, poor diet: Take minerals and a multivitamin. Loss of memory maybe thyroid or anemia, It’s time for your doctor to step in. Substance Abuse Jingle [5.8] Toxins like aniline dyes, mercury, or, Carbon monoxide cause memory tears. Alcohol, drug abuse when younger, Shows memory loss in later years. Circulatory Disorders Jingle [5.9] Insufficient oxygen to your vital brain, Causes memory problem extenuation, From minor strokes, vascular and heart, Problems, mean a physical examination. Anesthesia Jingle [5.10] Anesthesia can cause memory trouble, Despite what anesthesiologists may say: Particularly from heart bypass operations, Memory reappears another day. About This E-Book This E-Book was devoted to things to do about memory loss, and one of the things is sleeping better. Getting to sleep can be a problem at times for most of us, and, short of sleeping pills, jingles can help not only remind us about what to do but also put us to sleep by just repeating them. Without the needed sleep the mind and body do not work very well no matter what we are thinking about or doing. Sleep is an essential ingredient to allow our brains to get organized for the next activity.
Additional References Johns [1] Johns
[4] The medical literature now considers one or two drinks of alcohol per day for female and male persons, respectively, to be healthful based upon research showing up to 45% reduction in the likelihood of Alzheimer’s disease effects. [5] UCLA Division of Geriatrics HealthyYears. 2006. Vitamins for the mind 3(1): 7 [6] Johns [7] Mount Sinai [8] Massachusetts General Hospital Mind, Mood & Memory. 2006. Are you losing your memory? 2 (1): 1-6 |
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