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"CLEARING UP BRAIN FOG" - "Shedding Light On Senior Moments'."
Ever get tongue-twisted to string a simple sentence together, struggled to remember a song or movie title or forgotten where you left your car keys? Brain fog ... a senior moment ... fuzzy thinking — whatever you call it, we've all experienced it. Aging and Alzheimer's disease are often the first consideration as possible causes for the mental disconnect, but there are many other reasons why our brains turn to mush at times, as well as ways to circumvent or reduce those moments.
Low Blood Sugar. "Glucose is the brain's main source of fuel, and if blood sugar is low, brain stores will be low also", explains Dr. Carol Greenwood, a professor of nutrition at the University of Toronto and research scientist at the Baycrest Centre for Geriatric Care. Glucose is also necessary for the production of acetylcholine, an essential neuro-chemical for memory function.
Carbohydrates are a glucose source, and while the brain doesn't care whether it's from a cookie or an apple, complex carbohydrates, i.e. whole-grain bread, fruits and vegetables, are healthiest.
For example, studies showed that women performed better in verbal memory tests when their estrogen levels peaked in mid-cycle, and better on visual-spatial challenges when their estrogen levels sank during menstruation. Research suggests that estrogen may even protect against Alzheimer's, explains Sherwin, "since estrogen increases the amount of acetylcholine in areas of the brain that affect memory function".
In men, diminished testosterone levels adversely affected memory and concentration, and performance in spatial perception tasks.
Hormone replacement for either estrogen or testosterone may help in some cases.
Sleep Loss. "Most adults cannot function optimally with less than six hours of sleep regularly, and probably five hours is close to a lower limit for the longer term for the great majority", suggests Dr. Benjamin Rusak, vice-president, research of the Canadian Sleep Society and professor of psychology and pharmacology at Dalhousie University in Halifax, N.S. Insufficient sleep means missing out on some sleep stages, which are required to store or consolidate newly acquired information, says Rusak. Sleep loss can adversely affect people's ability to do math, make a speech, or drive a car.
Naps help if they're short (10-15 minutes) and not too late in the day, and if they're not intended to make up for zero sleep. Longer naps can backfire by causing "sleep inertia" making sleepers foggy upon waking, Rusak says.
Medication. Sometimes a mental haze can be a side effect of medication. "A number of prescription medications may cause or exacerbate memory impairment, including traditional antipsychotic medications, some Parkinson's disease medications and certain anxiety medications", says Robb Scherz, a pharmacist in Ajax, Ontario.
Over-the-counter drugs that adversely affect concentration and focus include sleeping pills, older antihistamines, and anti-nausea meds.
"Four Ways to Sharpen Your Wits" ~ There are some simple ways to remedy those occasional brain blips and keep your mind in shape.
- Cut down on junk food. Science shows that the term "fathead" can now be used literally. University of Toronto research found that rats on a high-fat, low-carbohydrate diet did very poorly in learning and memory tests.
- Boost physical activity. Research suggests that exercise can increase new brain cells and blood flow to the brain. Findings from an 8 year U.S. study showed that walking 10 blocks (approximately 1 kilometre) per day translated to a 13% risk reduction in congnitive decline among women over 65.
- Get enough choline. Choline is a precursor of acetylcholine and helps in its production. Choline sources include eggs, fish, legumes, meats and vegetables. Aim for a daily intake of 550mg (male) and 425 mg (female).
- Use it or lose it. Brain teasers and simply straying from your routine can help, suggests research by Duke University's Dr. Lawrence Katz, a neuro-biologist. Try writing with the opposite hand. Eat with your eyes closed. Take a different route to work. Doing something new or differently, sparks new links between brain cells.
... by Angela Pirisi
Talk to your doctor, pharmacist or EFAP counselor if you suspect memory difficulties due to medication or otherwise.
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