EE E F R SU IS
DOCTOR-RECOMMENDED
BRAIN FITNESS MAGAZINE DESIGNED TO IMPROVE YOUR MEMORY
MEMORY-AID MAGAZINE IS A MEMBER OF
ISTAART
International Society to Advance Alzheimer Research and Treatment
National Association for Health and Fitness
WHAT IS MEMORY-AID? Memory-Aid is a doctor-recommended magazine that is designed for people who want to improve their memory and protect their mind against cognitive decline. It features an interactive curriculum that includes daily doses of cognitively stimulating exercises and self-assessments as well as tips for boosting your vitality, staying fit, eating healthy, coping with stress and keeping your mind sharp.
HOW DOES MEMORY-AID WORK? Memory-Aid combines the most effective brain-training exercises with the newest research in healthy aging to help you increase your cognitive abilities, improve your memory and raise your self-esteem. Our doctor-recommended brain exercises are designed to consistently stimulate your mind in a variety of ways. Research scientists have repeatedly shown that frequent participation in cognitively stimulating activities can help improve your working memory, increase your fluid intelligence and reduce your risk of Alzheimer’s disease. Additionally, the articles in Memory-Aid Magazine present practical strategies that show you how to stay alert and more focused. Our network of top doctors, certified fitness instructors, nutritionists, and occupational therapists will teach you how to eat smarter, stay strong and balanced, reduce your stress, and even how to sleep better so you can keep your brain healthier as you age.
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Information in this publication is solely for memory training purposes. It is not intended to provide medical advice. Neither the editors of Memory-Aid Magazine, the authors nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this magazine. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
WHAT IF I ALREADY HAVE ALZHEIMER’S DISEASE? Memory-Aid can help. While there is still no cure for dementia or Alzheimer’s disease, doctors recommend you stay physically active, eat right, sleep well, and engage in plenty of mental exercise to maintain your functional abilities and your general well being. Our structured daily routine provides the right tools and resources to help you do this successfully so you can retain more independence and a better quality of life from the early stages to the middle stages of the disease. All of our exercises are engaging and entertaining and of course, easily adaptable to any skill level. They can be done individually or in a group with caregivers, friends or family. You’ll be surprised how much fun you can have keeping your mind active, which may help reduce the advance of the disease.
HOW DO I KNOW IF MEMORY-AID IS WORKING? Every issue of Memory-Aid Magazine includes a variety of self-assessments and evaluations for you to take that allow you to rate your memory and measure your success. We also provide other informal testing that can help you determine which, if any, external factors are affecting your memory. This free issue of Memory-Aid Magazine is only a five-day trial. Regular monthly issues include the comprehensive and acclaimed 30-day curriculum.
Over the next five days Memory-Aid invites you to try out our doctor recommended magazine so that you too can see for yourself just how effective Memory-Aid is.
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TARGETS
Identifying Memory Problems: 25 difficulties Memory-Aid targets FRONTAL
PARIETAL
TEMPORAL
OCCIPITAL
There are four main lobes of the brain: the frontal lobe, the parietal lobe, the temporal lobe, and the occipital lobe. Each lobe is responsible for many memory functions. As your brain ages, these functions may dull or recess and cause you memory problems. Memory-Aid Magazine has identified, targets and exercises twenty-five of the most frustrating problems you may be experiencing or that you may soon come to face.
FRONTAL LOBE IMPAIRMENTS ABSTRACT REASONING
Loss of imagination and difficulty with problemsolving
ATTENTION
Inability to focus on one thing at a time
DISTRACTABILITY Easily distracted EXPRESSIVE DIFFICULTIES
Difficulty expressing yourself
Loss of flexibility in MENTAL RIGIDITY thinking SEQUENCING SPONTANEITY
Difficulty planning or completing tasks in the correct order Loss of spontaneity in thinking
TEMPORAL LOBE IMPAIRMENTS APHASIA CLASSIFYING
Difficulty grouping and/or categorizing
CONCENTRATION
Inability to focus intense mental effort Difficulty remembering names and faces
PROSOPAGNOSIA 3
Difficulty understanding spoken words
PARIETAL LOBE IMPAIRMENTS AGRAPHIA
Difficulty writing words
ALEXIA
Problems with reading
ANOMIA
Difficulty naming objects
DRAWING
Difficulty drawing
DYSCALCULIA
Difficulty performing math calculations
EYE-HAND COORDINATION
Poor hand-eye coordination and/or confusing left with right
FOCUS
Inability to direct your attention on something
MULTI-TASKING
Inability to attend to more than one object at a time
PERCEPTION
Poor visual perception
OCCIPITAL LOBE IMPAIRMENTS ACADEMIC SKILLS Loss of academic skills AGNOSIA PERCEIVING VISUAL ILLUSIONS
Inability to recognize objects, sounds, shapes, or smells A disconnect from sensory information Inaccurately seeing objects
WORD BLINDNESS Inability to recognize words
INSTRUCTIONS
HOW TO USE MEMO Y-AID MAGAZINE
1
It is important that you follow the magazine in order. Be sure not to jump ahead or skip around. Exercising your brain a little every day is much more effective than exercising it a lot all at once.
2
Take the Memory Test on the following page (p.5) to rate your memory before you begin your trial and to evaluate your progress in the future.
3
Start the trial. Each day is made up of three parts: 1) a journal entry, 2) the braintraining exercises for that day, and 3) the answers. Start by logging your journal then complete the memory exercises prescribed for that day. When you finish, check your answers - if you are not satisfied with your results, repeat the exercise.
4
Interspersed throughout the magazine are articles on healthy-aging and tips for boosting your vitality and keeping your mind sharp. Make every effort to incorporate what you learn into your daily living.
5
Your trial concludes with a journal assessment. Using data collected from your journals you will be able to determine which, if any, external factors are affecting your memory and what you can do about it.
Setting time limits is an easy way to increase or decrease the difficulty level for any of our exercises. Good-luck and enjoy. 5
MEMORY TEST
SIMPLE MEMORY TEST
Use this test to rate your memory and to evaluate your progress in the future.
PART 1 READ THIS SECTION OUT LOUD
Remember these words: apple, television, lamb Remember this name and address: Jane Pollack 2745 Broad St. Philadelphia, PA
PART 2 WRITE YOUR ANSWERS ON A SEPARATE PAPER 1. Has it been harder for you to remember lists (for shopping, or things to do, etc...)? 2. Has your ability to calculate in your head (such as how much tip to leave) deteriorated? 3. Have you had trouble remembering names? 4. Have you had trouble recognizing people you should know? 5. Have you had a hard time finding the right word you want to use? 6. Do you have a hard time remembering people’s phone numbers? 7. Have you had trouble remembering how to do simple tasks (like using a TV remote control)? 8. Do memory lapses interfere with your functioning with friends and family? 9. Name the past five U.S. vice-presidents. (5 points max. – 1 point for each right answer)
10. What did you eat yesterday for breakfast, lunch and dinner? (3 points max. – 1 point for each meal you remembered)
11. What were the last two movies you saw? (2 points max. – 1 point for each movie you remembered)
12. Write the three words you were asked to remember at the beginning of the quiz. (3 points max. – 1 point for each word you remembered)
13. Write the name, address, city and state you were asked to remember. (5 points max. – 1 point each for the right: name, street number, street name, city and state)
PART 3 SCORING
Give yourself 1 point for each “NO” answer for questions 1-8. Give yourself 1 point for each answer you remembered for questions 9-13.
21-25
Good
16-20 Average
8-15
Weak
0-7
Poor
If you scored under 15 or are not satisfied with your results, we strongly encourage you to follow up with a qualified healthcare professional for a comprehensive exam. 5
1- Log your journal entry 2- Do the two memory exercises for DAY 1 3- Check your answers
JOURNAL 1 Journals can help you determine which, if any, external factors are affecting your memory. To log your journal write today’s date in the box below and answer the four Yes/No questions. We will evaluate your journals at the end of Day 5. Write today’s date - include the month, day and year
MONTH
/
DAY
/
YEAR
1. Did you eat a healthy breakfast today? YES
NO
2. Are you in any pain (even mild) today? YES
NO
3. Did you sleep well through the night? YES
NO
4. Do you feel lonely today? YES
NO
DAY 1 VERBAL FLUENCY
DAY 1 STARTS HERE
memory-aid.com 6
7
DAY 1 EXERCISE 1 Categories
MEMORY TARGET 1
MEMORY TARGET 2
ANOMIA
EXPRESSIVE DIFFICULTY
MEMORY TARGET 3
APHASIA
INSTRUCTIONS: For each of the 12 categories, come up with a word or series of words that start with the letter “S.” THERE ARE NO RIGHT ANSWERS. Just make sure all your answers are relevant and start with the letter “S.” To increase the level of difficulty, try doing this exercise using different letters of the alphabet. Some possible answers are on page 10.
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1.
The name of a movie or TV show
______________________________
2.
Something found in your kitchen
______________________________
3.
An occupation
______________________________
4.
A fruit or vegetable
______________________________
5.
A girl’s name
______________________________
6.
Something found in an office
______________________________
7.
A piece of furniture
______________________________
8.
Something yellow
______________________________
9.
Something you wear
______________________________
10.
A part of your body
______________________________
11.
Something at the beach
______________________________
12.
Something in a bathroom
______________________________
DAY 1 EXERCISE 2 Name Five!
MEMORY TARGET 1
MEMORY TARGET 2
CONCENTRATION
EXPRESSIVE DIFFICULTY
MEMORY TARGET 3
SPONTANEITY
INSTRUCTIONS: Name five things that fall into each of the categories below. To increase the level of difficulty, try listing seven to 10 answers for each category. Some possible answers are on page 10. EXAMPLE: NAME 5... Body Parts That Come In Pairs: 1.Elbows 2.Eyes 3.Ears 4.Hands 5.Feet
1.
NAME 5... Breakfast Foods
3. NAME 5... Foods You Eat With Your Fingers
2.
NAME 5... Things People Collect
4.
NAME 5... Purple Foods
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SELF-ASSESSMENT
Are You Depressed?
Depression self-assessment Study after study has shown a link between depression and memory loss. This is actually good news because there are things you can do to reduce depression and thereby reduce your risk of memory loss. To find out if you are suffering from depression rate yourself on the Goldberg Depression Scale. Instructions: For each question choose the most appropriate number that describes how you have felt and behaved during the past week. Add up all your points and check your results below. Take this test weekly. Any change of 5 points or more in either direction is considered to be significant. Results should be shared with your doctor. 0 = Not at all
1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18.
1 = Just a little
2 = Somewhat
3 = Moderately
4 = Quite a lot
5 = Very much
I do things slowly. My future seems hopeless. It is hard for me to concentrate on reading. The pleasure and joy has gone out of my life. I have difficulty making decisions. I have lost interest in aspects of life that used to be important to me. I feel sad, blue, and unhappy. I am agitated and keep moving around. I feel fatigued. It takes great effort for me to do simple things. I feel that I am a guilty person who deserves to be punished. I feel like a failure. I feel lifeless -- more dead than alive. My sleep has been disturbed -- too little, too much, or broken sleep. I spend time thinking about HOW I might kill myself. I feel trapped or caught. I feel depressed even when good things happen to me. Without trying to diet, I have lost, or gained, weight.
SCORING:
54 & up Severe depression
18 – 21 Borderline depression
36 – 53 Moderate / severe depression
10 – 17 Possible mild depression
22 – 35 Mild to moderate depression
0 – 9 No depression likely
Please note this scale is not designed to make a diagnosis of depression or take the place of a professional diagnosis. If you suspect that you are depressed, please consult with a mental health professional. Copyright (c) 1993 by Ivan Goldberg
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TOTAL:
ANSWERS
DAY 1 ANSWERS
Check your answers. If you are not satisfied with your results, go back and try the exercise again.
EXERCISE 1 Categories (some possible answers)
EXERCISE 2 Name Five! (some possible answers) BREAKFAST FOODS: Cereal, Eggs, Pancakes, Muffins, Waffles, Croissant, French Toast THINGS YOU COLLECT: Butterflies, Rocks, Coins, Shells, Stamps, Magazines, Rocks, Antiques THINGS YOU EAT WITH YOUR FINGERS: Pizza, Hot Dog, Hamburger, French Fries, Cookies PURPLE FOODS: Grapes, Eggplant, Plums, Purple Cabbage, Beets, Raisins, Blueberries
STOP
Day 1 is now over. See you tomorrow. 10
FOCUS & CONCENTRATION
DAY 2 12 11 memory-aid.com
DAY 2 STARTS HERE 1- Log your journal entry 2- Do the three memory exercises for DAY 2 3- Check your answers
JOURNAL 2 Journals can help you determine which, if any, external factors are affecting your memory. To log your journal write today’s date in the box below and answer the four Yes/No questions. We will evaluate your journals at the end of Day 5. Write today’s date - include the month, day and year
MONTH
/
DAY
/
YEAR
1. Did you eat a healthy breakfast today? YES
NO
2. Are you in any pain (even mild) today? YES
NO
3. Did you sleep well through the night? YES
NO
4. Do you feel lonely today? YES
NO
DAY 2 EXERCISE 1 Bingo
MEMORY TARGET 1
MEMORY TARGET 2
FOCUS
EYE-HAND COORDINATION
MEMORY TARGET 3
ATTENTION
INSTRUCTIONS: All the numbers for this BINGO game have already been drawn and are seen lit up in the grid below. Look at each number on the grid then scan your BINGO card to see if your card has that number. If it does, circle that number on your card. Keep doing this until you get BINGO – a row of 5 numbers in either a horizontal, vertical or diagonal line. Check both BINGO game cards to see which have BINGO. Answers are on page 17.
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DAY 2 EXERCISE 2 Spot the Difference
MEMORY TARGET 1
MEMORY TARGET 2
ATTENTION
CONCENTRATION
MEMORY TARGET 3
VISUAL ILLUSIONS
INSTRUCTIONS: Take as much time as you need to find and circle 14 differences between the two illustrations. To help you, we circled the first one for you. In the top picture the lady is not smoking, but in the bottom one she is. Find all the others. Answers are on page 17.
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DAY 2 EXERCISE 3 Left or Right
MEMORY TARGET 1
MEMORY TARGET 2
MEMORY TARGET 3
PERCEPTION
EYE-HAND COORDINATION
FOCUS
INSTRUCTIONS: This exercise is actually very difficult and quite challenging. Imagine a person is standing in front of you showing you their hands. For each picture determine if it is the left hand or the right hand that you are seeing. Answers are on page 17. NOTE: This exercise is designed to strengthen your ability to form visual images in your head. Still, we suggest acting out the image with your own hands if you are having trouble visualizing.
RIGHT LEFT
RIGHT LEFT
RIGHT LEFT
RIGHT LEFT
RIGHT LEFT
RIGHT LEFT
ARE YOU LEFT-BRAINED OR RIGHT-BRAINED? According to pop-psychology, you are either a right-brained or left-brained person. Left-brained people are rational and usually prefer things to be planned and structured. They respond well to verbal instructions and tend to control their feelings. Right-brained people are intuitive and prefer things to be fluid and spontaneous. They respond well to demonstrated instructions and tend to be free with their feelings. Which are you?
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If you already have Alzheimer’s disease‌
...you need Memory-Aid. Memory-Aid Magazine can help you maintain your functional abilities and your general well-being. We use top doctors, certified fitness instructors, and leading nutritionists to show you how to boost your mental energy, eat smarter, stay physically active, and even how to reduce your stress. 16
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NUTRITION
Eat Smarter:
Foods that boost your memory As your brain ages, it loses the ability to protect itself from oxidation. Here are some memory-friendly foods rich in antioxidants that can help protect your brain and promote healthy aging. But first, let’s understand what an antioxidant is.
1. OXIDATION
3. ANTIOXIDANTS
In order to stay alive your body needs heat and energy, which it gets by breaking down the fats and sugars you eat. This vital process is called ‘oxidation’. But there’s a catch…
Antioxidants are potent chemicals found in plants that protect the body against the damaging effects of free-radicals. Antioxidants are what give fruits and vegetables their bright colors. Plants produce these chemicals to protect themselves from environmental insults, such as pollution, and when we eat these plants, we also reap their protective benefits. Having a diet rich in antioxidants is therefore critical for healthy aging and a good memory. Here are a few:
2. FREE-RADICALS When oxidation occurs, it releases a by-product called “free-radicals” into your system. Freeradicals cause a lot of damage to your body, including memory loss. But there is a solution…
BLUEBERRIES: The U.S. Department of Agriculture claims blueberries are one of the world’s most healthful foods and has the ability to improve memory. In a study published in April 2005 in Neurobiology of Aging, scientists showed that adding blueberries to your diet may protect your brain against degeneration.
APPLES: A study published in the August 2006 issue of International Journal of Alzheimer’s Disease found that mice that had apple juice in their diet scored better on memory tests than those without. The amount they drank was equivalent to a human drinking 2-3 cups of apple juice or eating 2-4 apples a day.
ONIONS: In December 2007, researchers at Japan’s Hokkaido Tokai University found that people suffering from memory loss who ate onions improved their ability to recall. Onions contain an antioxidant that binds with harmful toxins in the brain and flushes them out of the body.
SPINACH: Studies done at Tufts University in Boston suggest that consuming spinach may help slow the aging process in both body and brain. Spinach raises the antioxidant power of human blood and has positive effects on mood, cognitive function and age-related memory loss.
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ANSWERS
DAY 2 ANSWERS Check your answers. If you are not satisfied with your results, go back and try the exercise again.
EXERCISE 2 Spot the Difference
EXERCISE 1 Bingo
EXERCISE 3 Left or Right
LEFT
RIGHT
STOP 17
RIGHT
LEFT
RIGHT
LEFT
Day 2 is now over. See you tomorrow.
JOURNAL 3 Journals can help you determine which, if any, external factors are affecting your memory. To log your journal write today’s date in the box below and answer the four Yes/No questions. We will evaluate your journals at the end of Day 5. Write today’s date - include the month, day and year
MONTH
/
DAY
/
YEAR
1. Did you eat a healthy breakfast today? YES
NO
2. Are you in any pain (even mild) today? YES
NO
3. Did you sleep well through the night? YES
NO
4. Do you feel lonely today? YES
NO
MATHEMATICAL SKILLS
1- Log your journal entry 2- Do the two memory exercises for DAY 3 3- Check your answers
DAY 3
DAY 3 STARTS HERE
19 18
DAY 3 EXERCISE 1 Counting Dice
MEMORY TARGET 1
MEMORY TARGET 2
FOCUS
DYSCALCULIA
MEMORY TARGET 3
CONCENTRATION
INSTRUCTIONS: Doing simple math calculations quickly is great for cognitive rehabilitation. Math has the power to stimulate the brain, improve memory, stave off the mental effects of aging, and even alleviate the symptoms of some dementia. Use the cube of dice to answer the questions below. Answers are on page 24.
19
1.
If you add up all the 6’s you can see in the cube, what is the total? a. 36 b. 24 c. 30 d. 42
2.
What color dice appears the most? a. Black b. Blue
3.
Which total is higher- the sum of all the orange dice, or the sum of all the red dice? a. The orange dice b. The red dice
4.
What is the total of all three sides of the cube of dice? No calculators, please. a. 117 b. 114 c. 112 d. 118
c. Pink
d. White
DAY 3 EXERCISE 2 Math Problems
MEMORY TARGET 1
MEMORY TARGET 2
MEMORY TARGET 3
ACADEMIC SKILLS
DYSCALCULIA
ABSTRACT REASONING
INSTRUCTIONS: Math and word problems exercise your active working memory. Your active working memory is what gives you the ability to stay on task and keep all the steps of a job readily in your mind. Try solving these four problems in your head but you can use a pen and paper if necessary. Answers/ solutions are on page 24.
1.
John drives from his house to a beach 150 miles away, and at the end of the day he drives back. If he drives at an average of 50 miles per hour, how long does the roundtrip take?
a. 3 hours
2.
How many numbers between 200 and 400 begin or end with 3?
3.
I have an ice cream cone with 5 scoops of ice cream. Each of my 5 scoops is a different flavor ice cream. The five flavors are pistachio, chocolate, rocky road, vanilla and strawberry. You need to figure out the order of my scoops by flavor from top to bottom. Here are some clues to help you.:
1. The bottom flavor has 10 letters. 2. The vanilla scoop touches both the chocolate and pistachio scoops. 3. Vanilla is below the chocolate scoop but above the rocky road scoop.
4.
Helpers are needed to prepare for the party. Each helper can make either 2 large cakes per hour, or 35 small cakes per hour. The kitchen is available for 3 hours and 20 large cakes and 700 small cakes are needed. How many helpers are required?
a. 10
a. 110
b. 6 hours
b. 109
b. 20
c. 2 hours
c. 116
c. 15
d. 5 hours
d. 111
d. 30
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MYTHS
Memory Loss Myths: Setting the record straight
We compiled a list of dozens of common memory loss and Alzheimer’s disease myths. Below are five of them. These myths serve as a reminder that some of our existing beliefs about memory loss could be wrong.
1. Memory loss is part of the aging process.
Myth! Memory loss is an illness; it is not a natural part of the aging process.
This myth comes from a faulty comparison that just as aging slows down the body, so too aging slows down the mind. It is true that brain function slows somewhat as we age, but the inability to remember important facts is not normal and is a sign of a more serious illness such as dementia or Alzheimer’s disease.
2. A bang to the head can cause Alzheimer’s disease.
Myth! Although Alzheimer’s disease is common in people who have suffered a serious
head injury (which is usually also accompanied by loss of consciousness), there is no evidence that suggests that head injuries, in and of themselves, are a direct cause of Alzheimer’s disease or dementia. At best, previous brain trauma can be a potential risk factor but not the cause.
3. Aspartame can cause memory loss.
Myth! There is no scientific research to date that has found a link between Aspartame (an artificial sweetener used as a sugar substitute) and memory loss. This is a myth that both started and spread over the internet. However, both the FDA, and Health Canada have reviewed the claims and have concluded that the claims are false. Indeed, aspartame does not cause memory loss.
4. I’m not at risk because no-one in my family has ever had Alzheimer’s.
Myth! Statistics show that you are more likely to develop Alzheimer’s disease if there
is no real history of the disease in your family. There are two types of Alzheimer’s disease: 1)familial and 2) sporadic. Familial Alzheimer’s is a hereditary form of the disease, which only accounts for 5% of all cases. Sporadic Alzheimer’s is much more common and is caused by many factors.
5. Men are at higher risk of developing dementia than women.
Myth!
Dementia, (specifically Alzheimer’s disease) is actually more common in women. There is an easy explanation for this. Memory loss affects both men and women equally, but since women live longer than men and since the onset of memory loss usually occurs at the later stages in life, it is only natural that more women will be affected with the disease. 21
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HEALTH
Alzheimer’s disease:
Can exercise prevent memory loss? QUESTION:
ANSWER FROM:
Can exercise prevent memory loss and improve cognitive function? Dr. Ronald Petersen, M.D.
Exercise has many known benefits, including reducing the risk of cardiovascular disease and diabetes, strengthening the bones and muscles, and reducing stress. It also appears that regular physical activity benefits the brain. Studies show that people who are physically active are less likely to experience a decline in their mental function and have a lowered risk of developing Alzheimer’s disease.
Exercising several times a week for 30 to 60 minutes may: 1. Keep thinking, reasoning and learning skills sharp for healthy individuals. 2. Improve memory, reasoning, judgment and thinking skills (cognitive function) for people with mild Alzheimer’s disease or mild cognitive impairment. 3. Delay the start of Alzheimer’s for people at risk of developing the disease. Physical activity seems to help the brain by keeping your blood flowing. 4. Exercise also increases chemicals that protect the brain and aids in the development of new brain cells. More research is needed to know to what degree adding physical activity improves memory or slows the progression of cognitive decline. Nonetheless, regular exercise is important to stay physically and mentally fit.
Dr. Ronald C. Petersen M.D is the Director of the Mayo Alzheimer’s Disease Research Center and the Mayo Clinic Study of Aging. Dr. Petersen has authored over 300 peer-reviewed articles on memory disorders, aging, and Alzheimer’s disease. This article is not intended to provide medical advice, diagnosis or treatment. This article has been reprinted with the permission of the Mayo Foundation for Medical Education and Research. All rights reserved.
23
ANSWERS
DAY 3 ANSWERS
Check your answers. If you are not satisfied with your results, go back and try the exercise again.
EXERCISE 1 Counting Dice 1. 2. 3. 4.
If you add up all the 6’s in the cube, the total is... a. 36 The blue color dice appear three times. All the others appear only twice. The sum of the red dice is higher. (Red=19, Orange=18) The total of all sides of the cube of dice is... b. 114
EXERCISE 2 Math Problems 1= B
Divide the total distance (300 miles) by the average driving speed (50 miles/hour) to determine the duration of the trip. In this case 300/50 = 6
2= A
The numbers are 203, 213, 223, 233, 243, 253, 263, 273, 283, 293 (10 numbers), plus all the numbers from 300 to 399 (100 numbers) for a grand total of 110.
3=
From top to bottom, the flavors are: Chocolate, Vanilla, Pistachio, Rocky Road, Strawberry
4= A
20 large cakes will require 10 helpers working for one hour. 700 small cakes will require 20 helpers working for one hour. This means if only one hour were available, we would need 30 helpers. But since three hours are available, we can use 10 helpers.
STOP
Day 3 is now over. See you tomorrow. 24
FITNESS
Home Fitness:
Strength-training exercise Everybody knows that exercise is good for your heart, but in recent years compelling evidence has shown that exercise is also good for your brain. Exercise has been shown to halt, and even reverse, the brain atrophy (shrinkage) that starts in a person’s forties, especially in the regions responsible for memory and higher cognition.
TODAY’S EXERCISE:
CHAIR DIPS
Chair Dips will strengthen your muscles even if you are not able to lift yourself up off the chair. Strengthening & Benefitting Your:
CHEST
BACK
ARMS
HOW TO DO IT: 1. 2. 3. 4. 5. 6. 7.
Sit in a sturdy chair with armrests. Keep your feet flat on the floor, shoulder-width apart. Lean slightly forward. Try to keep your back and shoulders straight. Grasp the arms of the chair with your hands next to you. Breathe in slowly. As you breathe out, use your arms to push your body slowly off the chair. Hold this position for 1-3 seconds. Breathe in as you slowly lower yourself back down.
Do 5-10 chair dips per session. Do 2-4 sessions per day. Participants are reminded that Memory-Aid Magazine cannot be held responsible for any injury incurred during or after participation in the strength training exercise and Memory-Aid Magazine thoroughly recommends that all participants consult their doctor before starting any exercise program.
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1- Log your journal entry 2- Do the three memory exercises for DAY 4 3- Check your answers
JOURNAL 4 Journals can help you determine which, if any, external factors are affecting your memory. To log your journal write today’s date in the box below and answer the four Yes/No questions. We will evaluate your journals at the end of Day 5. Write today’s date - include the month, day and year
MONTH
/
DAY
/
YEAR
1. Did you eat a healthy breakfast today? YES
NO
2. Are you in any pain (even mild) today? YES
NO
3. Did you sleep well through the night? YES
NO
4. Do you feel lonely today? YES
NO
DAY 4 PATTERN RECOGNITION
DAY 4 STARTS HERE
memory-aid.com
27 26
DAY 4 EXERCISE 1
What Doesn’t Belong?
MEMORY TARGET 1
MEMORY TARGET 2
ANOMIA
ABSTRACT REASONING
MEMORY TARGET 3
CLASSIFYING
INSTRUCTIONS: Each row is a set of 4 pictures. Each set has something in common except for one picture. Circle the picture that does not belong in the set. Be prepared to defend your answers. Possible answers on page 31.
1.
2.
3.
4.
5.
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DAY 4 EXERCISE 2 Draw the Pattern
MEMORY TARGET 1
MEMORY TARGET 2
DISTRACTABILITY
DRAWING
MEMORY TARGET 3
PERCEIVING
EARLY DETECTION: Your visuospatial skills, such as your ability to connect dots, begin to deteriorate up to three years prior to the clinical diagnosis of Alzheimer’s disease. As such, this activity can be used to help you identify if you are at risk for Alzheimer’s disease at the earliest stage possible. INSTRUCTIONS: Study each line in order to determine the pattern. When you figure out the pattern, continue drawing it in the space provided. Answers are on page 31.
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STRESS-MANAGEMENT
Meditation:
Relaxing your body and your mind Meditation provides you with peace, acumen, and harmony. Meditation also enhances mental agility and attention. When you feel angry or depressed, it’s a great idea to meditate to calm yourself. Here are some easy meditation tips for beginners.
PICK A QUIET SPOT
Try to choose a serene spot in a quiet area in your home or backyard. Be sure that you will not be disturbed by anyone or anything while you are meditating.
POSTURE
Sit down on the floor or on a chair. Keep your back straight at all times. Never lie down during mediation because you will probably fall asleep.
MEDITATE WHEN YOU’RE NOT SLEEPY
Meditation is all about working with your senses. Your goal is to produce a positive and calm feeling following the meditation session. You can’t do this effectively if you are sleepy.
DURING MEDITATION
Some people like to meditate with their legs crossed or with their hands on their knees. The fact is, there is no one right way to meditate. What matters most is: (1) You stay relaxed while keeping your back straight. (2) You keep your eyes closed throughout the entire session. (3) You take normal yet deep breaths.
GOAL OF THE SINGLE THOUGHT
Your mind is one of the most complicated things in the universe. When you focus on just one thing, you can set aside all your thoughts that worry you and cause you stress. Try to focus on the beauty of a flower, the vastness of the universe, the sound of rain or the smell of fresh baked bread. Stay focused!
PRACTICE, PRACTICE, PRACTICE
Reading about meditation is purely theoretical. You have to put into practice what you learn. You need to go meditate now, and you need to set a time everyday to meditate. It doesn’t need to be for a long time. Start with a one-minute session and work your way up to 10 minutes. You’ll feel better as you reduce your stress, and you’ll also improve your attention, focus and concentration.
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ANSWERS
DAY 4 ANSWERS
Check your answers. If you are not satisfied with your results, go back and try the exercise again.
EXERCISE 1 What Doesn’t Belong?
EXERCISE 2 Draw the Pattern
1.
French horns, trumpets and whistles are all wind instruments; a piano is not.
2.
You sit on a couch, on a stool and on a chair but you lie on a bed.
3.
This is the only picture where you do not see the boy’s teeth. In all the other pictures you see his teeth.
4.
Trumpet, trombone and tuba all start with the letter “T,” but French horn starts with the letter “F.”
5.
Believe it or not, peanuts, peaches and almonds are all FRUITS but carrots are vegetables.
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STOP 31
Day 4 is now over. See you tomorrow.
STRATEGIES
Improving Your Memory:
Practical strategies & techniques We have compiled a list of dozens of practical, do-it-yourself strategies that can help you sharpen your mind and stay focused. In this article we present four of them to you.
KEEP A POSITIVE ATTITUDE Telling yourself you have a bad memory actually hampers your brain’s ability to remember. In fact, seniors do worse on memory tasks when exposed to negative stereotypes about aging and memory. Keep a positive attitude. Your brain is capable of producing new brain cells at any age. You can improve your cognitive skills and keep memory loss from disrupting your daily life.
INVOLVE AS MANY OF YOUR SENSES AS POSSIBLE The more senses you use when you learn something, the more of your brain will be involved in retaining the new information. Say out-loud what you want to remember, write it down, and try to relate it to colors, textures, smells and tastes. Our senses are famous for conjuring memories from the distant past. Remember the smell of a new car or the sound of a thunder storm?
PAY ATTENTION It only takes about eight seconds of intense focus to process a piece of information. One way to stay mindful of even the smallest actions is to repeat aloud what you’re doing. For example, as you take off your eyeglasses, say aloud, “I am putting my glasses on the kitchen counter.” While talking to yourself may feel awkward, you’ll be grateful to find your glasses easily later.
ORGANIZE YOUR INFORMATION Take advantage of calendars, check-lists, planners, maps, and lists to keep routine information accessible. Make time to keep your address book up to date. Also, try to have a designated spot for your most important personal belongings like your keys, glasses, and handbag. Always put them there when you are not using them; this way you will always know where they are.
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M E MORY & RE CALL
DAY 5 34 33 memory-aid.com
DAY 5 STARTS HERE 1- Log your journal entry 2- Do the two memory exercises for DAY 5 3- Check your answers
JOURNAL 5 Journals can help you determine which, if any, external factors are affecting your memory. To log your journal write today’s date in the box below and answer the four Yes/No questions. We will evaluate your journals at the end of Day 5. Write today’s date - include the month, day and year
MONTH
/
DAY
/
YEAR
1. Did you eat a healthy breakfast today? YES
NO
2. Are you in any pain (even mild) today? YES
NO
3. Did you sleep well through the night? YES
NO
4. Do you feel lonely today? YES
NO
DAY 5 EXERCISE 1a Trivial Facts
MEMORY TARGET 1
MEMORY TARGET 2
ALEXIA
CONCENTRATION
MEMORY TARGET 3
ATTENTION
INSTRUCTIONS: Read and memorize all eight of these little known facts. When you are confident you can remember them, turn the page over and answer the multiple choice questions.
There are 293 ways to make change for a dollar.
Right-handed people live, on average, nine years longer than left-handed people.
Pearls melt in vinegar.
A sneeze travels out of your mouth at over 100 mph.
Women blink nearly twice as much as men.
Polar bears are left-handed.
Average life span of a major league baseball: 7 pitches.
Butterflies taste with their feet.
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DAY 5 EXERCISE 1b Trivial Facts
MEMORY TARGET 1
MEMORY TARGET 2
ALEXIA
CONCENTRATION
MEMORY TARGET 3
ATTENTION
INSTRUCTIONS: You have just read eight little known facts. Now you need to remember them. Answer the multiple choice questions to see how much you recall. Answers are on page 40.
1.
Polar bears are _____ a. Left-handed
2.
A sneeze travels out of your mouth at over _____ a. 20 miles per hour b. 50 miles per hour
c. 100 miles per hour
3.
Butterflies taste with their _____ a. Wings b. Feet
c. Eyes
4.
There are _____ ways to make change for a dollar. a. 239 b. 392
c. 293
5.
A major league baseball usually lasts _____ pitches. a. 7 b. 8
c. 9
6.
Right-handed people live on average _____ years longer than left-handed people a. 6 b. 9 c. 3
7.
Women _____ nearly twice as much as men. a. talk b. blink
c. snore
8.
Pearls melt in _____. a. vinegar
c. beer
35
b. Right-handed
b. wine
c. Can use left or right hands
DAY 5 EXERCISE 2a Memory Builder
MEMORY TARGET 1
MEMORY TARGET 2
ATTENTION
PROSPAGNOSIA
MEMORY TARGET 3
CONCENTRATION
INSTRUCTIONS: Pictured below are 3 people. These people have different names, are different ages, live in different places and have different jobs. Take a good look at them. After studying all their information turn the page over to see how many details you managed to remember. Beginners should study one person at a time.
Liliana Cruz is 35 years old. She is a chef. She lives in Miami, Florida.
Aliyah Lewis is 33 years old. She is a cardiologist. She lives in London, England.
Kazuki Morioko is 71 years old. He is a painter. He lives in Vancouver, Canada.
MEMORY-AID: Here are three strategies you can use to help remember people’s names: 1. When you meet someone for the first time, use their name in conversation. 2. Think about the person’s name and decide if you like it or not. 3. Think of people you know well who have the same name.
36
DAY 5 EXERCISE 2b Memory Builder
MEMORY TARGET 1
MEMORY TARGET 2
ATTENTION
PROSPAGNOSIA
MEMORY TARGET 3
CONCENTRATION
INSTRUCTIONS: You have just met three different people. Now you need to recall them. Fill in the blanks to see how many details you recall about each person. Beginners should try recalling the information for one person at a time. Answers are on page 40.
37
SLEEP-ASSESSMENT
Are You Too Sleepy?
Sleepiness self-assessment Excessive daytime sleepiness can lead to decreased alertness and impair your memory and your cognitive ability (your ability to think and process information). The Epworth Sleepiness Scale is a self-assessment tool used to determine the level of daytime sleepiness. The questionnaire asks you to rate your probability of falling asleep on a scale from 0 to 3 in eight different situations. Your total determines your level of sleepiness. Any score under 9, is considered normal while any score of 10 or higher indicates that you may have a sleep disorder.
Use the following scale to choose the most appropriate number for each situation: 0 = Would never doze 1 = Slight chance of dozing 2 = Moderate chance of dozing 3 = High chance of dozing
How likely are you to doze off in the following situations?
Chance of dozing off (0-3)
Sitting and reading Watching TV Sitting inactive in a public place (e.g. theater) As a car passenger for an hour without a break Lying down to rest in the afternoon Sitting and talking to someone Sitting quietly after lunch without alcohol In a car, while stopping for a few minutes in traffic TOTAL SCORE If you scored above 10 then you are too sleepy. We recommend that you share your assessment results with your doctor. There are many causes for sleepiness and many treatments. Your doctor will know best what to do to help you feel more alert and awake. 38
JOURNAL ASSESSMENT This tool will help determine which external factors are affecting your memory
Over the last five days you have filled out five journal entries. With this information we can start to look for patterns in your behavior and daily routines that may be affecting your memory. Your journal entries are on pages 6, 11, 18, 26 & 33. Review your entries to answer the questions below.
Over the last five days... 1. How many days did you eat a healthy breakfast?
1
2
3
4
5
Tip: Eating a good breakfast (which includes a variety of nutritious foods such as breads, pastas, fruits and vegetables) is linked to being more creative and having better problem-solving abilities throughout the day. If you are not eating a nutritious breakfast, this could be affecting your memory.
2. How many days did pain cause you discomfort?
1
2
3
4
5
Tip: Researchers have confirmed that chronic pain does not just cause physical discomfort; it can impair your attention and also interfere with the memory-making process. If your pain is persistent, talk to your doctor about how it could be affecting your memory.
3. How many times did you sleep through the night?
1
2
3
4
5
Tip: Sleep affects your prospective memory. Prospective memory includes such things as remembering to take a medication, buying a Mother’s Day card or bringing home ice cream for a birthday party. If you are not sleeping well, this is most likely affecting your memory.
4. How many days did you feel lonely?
1
2
3
4
5
Tip: A new study suggests that feeling lonely doubles your risk of developing
Alzheimer’s disease in old age. To counter this risk, it is important that you participate in social activities and increase your social network. Memory-Aid is an effective social tool. Use it with friends and family or as an ice breaker. 39
ANSWERS
DAY 5 ANSWERS Check your answers. If you are not satisfied with your results, go back and try the exercise again.
EXERCISE 1 Trivial Facts
EXERCISE 2 Memory Builder Liliana Cruz is 35 years old. She is a chef. She lives in Miami, Florida.
Aliyah Lewis is 33 years old. She is a cardiologist. She lives in London, England.
Kazuki Morioko is 71 years old. He is a painter. He lives in Vancouver, Canada.
YOUR TRIAL ENDS HERE Congratulations! You have just finished your free trial of Memory-Aid Magazine. The key to your success is consistency. Subscribe today to get 365 daily doses of our doctor recommended memory exercises and practical expert advice to help you improve your memory and reduce your risk and/or the advance of dementia and Alzheimer’s disease.
40
HEALTH
Early-onset Alzheimer’s:
When symptoms begin before 65 Early-onset Alzheimer’s is an uncommon form of dementia that strikes people younger than age 65. Dr. Glenn E. Smith, Ph.D., a neuropsychologist at Mayo Clinic, Rochester, Minn., answers questions about this condition.
How common is early-onset Alzheimer’s? Of all the people with Alzheimer’s disease, only 5 to 10 percent develop symptoms before age 65. So if 4 million Americans have Alzheimer’s, at least 200,000 people have the early-onset form of the disease. Early-onset Alzheimer’s has been known to develop between ages 30 and 40, but that’s very uncommon. It is more common to see someone in his or her 50s who has the disease.
What causes it? It often runs in families. Many people with early-onset Alzheimer’s have a parent or grandparent who also developed Alzheimer’s at a younger age.
What types of problems occur more often in early-onset Alzheimer’s? Alzheimer’s disease has a tremendous impact at any age. But we don’t expect to see dementia at a young age, so problems emerging at work or home may be mistakenly ascribed to lack of motivation or diligence, or possible psychiatric problems. People with early-onset Alzheimer’s may lose relationships or be fired instead of being identified as medically ill or disabled. The loss of intimacy is something that comes up a lot with early-onset Alzheimer’s. Many people who develop late-onset Alzheimer’s have already been widowed. But couples in their 40s or 50s are often in the middle of their married lives. Spouses face the possibility of spending many years of their lives without an active partner. Losing the romantic component and changing to a caregiver status complicates the relationship.
Are there financial issues as well? People with early-onset Alzheimer’s often have to quit work, and this loss of income is a serious concern. Finances get even tighter if their spouses also quit their jobs to become full-time caregivers. Some medical benefits and many social-support programs won’t provide assistance unless the person with Alzheimer’s is over age 65. Younger people may need special waivers to get into such programs.
Dr. Smith is a professor of psychology at Mayo Clinic College of Medicine and the past president of the American Board of Clinical Neuropsychology. This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of Memory-Aid Magazine or its staff. This article has been reprinted with permission of Mayo Foundation for Medical Education and Research. All rights reserved.
41
FACTS YOU NEED TO KNOW 1. Alzheimer’s disease is one of the fastest growing diseases in the world. It has grown 10-fold in the last 10 years.
2. Every 69 seconds, someone in the United States develops Alzheimer’s disease.
3. “...more frequent participation in cognitively stimulating activities is associated with a reduced risk of Alzheimer’s disease.”
A study by scientists at the Rush Alzheimer’s Disease Center and Rush-Presbyterian-St. Luke’s Medical Center in Chicago, IL, appearing in the February 13, 2002, Journal of the American Medical Association.
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43
DOCTOR-RECOMMENDED
BRAIN FITNESS MAGAZINE DESIGNED TO IMPROVE YOUR MEMORY
Memory-Aid is a doctor-recommended magazine that is designed for people who want to improve their memory and protect their mind against cognitive decline. It features daily doses of prescribed brain-training exercises, self-assessments as well as tips for keeping your mind sharp. In addition to promoting healthier aging and a healthier mind, Memory-Aid can also help you increase your attention span, elevate your mood, and raise your self-esteem.
“The most important ways to keep your memory
sharp or to improve it if it’s starting to falter, is to engage in plenty of mental exercise.”
Dr. Richard C. Mohs, Ph.D., former vice chairman of the Department of Psychiatry at the Mount Sinai School of Medicine and associate chief of staff for research at the Bronx Veterans Affairs Medical Center
“Well-directed mental exercise is a must for... healthy aging.” Dr. Elkhonon Goldberg, clinical professor of neurology at the New York University School of Medicine and author of over 50 peer-reviewed papers
“ ...you can modify your risk of dementia by being more mentally active.”
Dr. Michael Valenzuela, clinical neuroscience research fellow at the University of New South Wales’ School of Psychiatry and a 2006 Eureka Prize winner for his research into how maintaining an active mind can ward off the onset of dementia
“...more frequent participation in cognitively
stimulating activities is associated with a reduced risk of Alzheimer’s disease (AD).” A study by scientists at the Rush Alzheimer’s Disease Center and Rush-PresbyterianSt. Luke’s Medical Center in Chicago, IL, appearing in the February 13, 2002, Journal of the American Medical Association
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