Think Pretty

Think Pretty, by Jeane Hendrix, RN

When I was a little girl, my mom used to tell me each morning as I headed off to school: “Think Pretty.” As I became older, I came to understand that she meant that I should think about lovely things: the good – not the bad, the beautiful – not the ugly. That I should look for the “pretty” every day.

Since Mother’s Day was this past Sunday, I have spent a lot of time thinking about my mother and the best way to honor her. This year has been especially difficult, as she was recently diagnosed with dementia, which is the loss of cognitive functioning to such an extent that it interferes with a person’s daily life and activities.

Dementia ranges in severity from the mildest stage, when it is just beginning to affect a person’s functioning, to the most severe stage, when the person must depend completely on others for basic activities of daily living. Alzheimer’s disease is the most common cause of dementia among older people. It’s an irreversible, progressive brain disease that slowly destroys memory and thinking skills, and eventually even the ability to carry out the simplest tasks. For those of you with aging parents, chances are that many of you are dealing with some dementia-related challenges.

Changes in the Brain Due to Alzheimer’s Disease

Although we still don’t know how the Alzheimer’s disease process begins, it seems likely that damage to the brain starts a decade or more before problems become evident. During the early stage of Alzheimer’s disease, people don’t notice any symptoms but toxic changes are taking place in the brain. Abnormal deposits of proteins form plaques and tangles throughout the brain, and once-healthy neurons begin to work less efficiently. Over time, neurons lose their ability to function and communicate with each other, and eventually they die.

Before long, the damage spreads to the part of the brain called the hippocampus, which is essential in forming memories. As more neurons die, affected brain regions begin to shrink. By the final stage of Alzheimer’s, damage is widespread, and brain tissue has shrunk significantly.

Every 67 Seconds…

Statistically speaking, a high percentage of you or your loved ones will be touched by this pervasive disease at some time in your life. According to the Alzheimer’s Association:

• Every 67 seconds someone in the United States develops Alzheimer’s and now there are more than 5 million Americans living with the disease.
• Alzheimer’s disease is the 6th leading cause of death in the United States. (5th for those age 65 and older.) It kills more than prostate cancer and breast cancer combined.
• Women often bear the brunt of this disease: Not only are there 2.5 times more women than men providing intensive “on-duty”care 24 hours a day for someone with Alzheimer’s, but almost two-thirds of Americans with Alzheimer’s are women.
• Alzheimer’s disease is the most expensive condition in the nation. In 2014, the direct costs to American society of caring for those with Alzheimer’s will total an estimated $214 billion. Despite these staggering figures, Alzheimer’s will cost an estimated $1.2 trillion (in today’s dollars) in 2050.

Memory loss is NOT a normal part of aging!

Many people I talk to seem to think that memory loss or “senior moments”are a natural part of aging. They are the source of many jokes as well as a convenient excuse to cover our memory lapses. But this is no longer a joking matter because there is new research which suggests that cognitive decline (experiencing those “senior moments”) is NOT just a “normal part of aging”but is actually linked to the same type of damage seen in more serious cases of brain disease!

 “The very early mild cognitive changes once thought to be normal aging are really the first signs of progressive dementia, in particular Alzheimer’s disease.”said Robert S.Wilson, PhD, neuropsychologist at Rush University Medical Center. (View Source)

This is an alarming statement!  Fortunately you and I aren’t statistics…we have choices and there are many things we all can do to protect our brain and lower our risk of memory loss. The good news is that these are the same behaviors that lower the risk for cardiovascular disease, diabetes, and stroke.

Three strategies to preserve your brain:

According to the Alzheimer’s Association, there are six main strategies to preserve your brain, and below are the first three. (Of course, these are most effective when done together.) I will address the other three in a future blog post.

#1) Eat a Brain-Healthy Diet:

According to the most current research, a brain-healthy diet is one that reduces the risk of heart disease and diabetes, encourages good blood flow to the brain, and is low in fat and cholesterol. Like the heart, the brain needs the right balance of nutrients.

• Include fruits and vegetables across the color spectrum to maximize protective antioxidants and vitamins. Daily servings of berries and green leafy vegetables should be part of your brain-protection strategy.
• Avoid refined carbohydrates high in sugar and white flour, which rapidly spike glucose levels and inflame your brain.
• Decrease red meat and dairy – they are high in saturated fats.
• Eliminate aspartame or sugar substitutes (they are neurotoxins.)

#2) Exercise your Body

John J. Ratey, a psychiatrist who wrote the book Spark: The Revolutionary New Science of Exercise and the Brain, says that there is overwhelming evidence that exercise produces large cognitive gains and helps fight dementia. He claims you can easily “push back cognitive decline by anywhere from 10 to 15 years” by incorporating an exercise regimen three to four times a week –even if you begin during middle age, and exercise at a moderate rate. That’s quite the incentive to keep the blood flowing to your brain!

• Regular exercise promotes essential cell and tissue repair mechanisms, including growth of new brain cells.
• 18 different studies suggest that as your weight goes up, the physical size and function of your brain go down. Fortunately, what’s good for your waistline is also good for your brain.
• Continually changing your regular exercise routine will help ensure mental as well as physical fitness.

#3) Cross Train Your Brain

Researchers suspect that mental challenge helps to build up your brain, making it less susceptible to the lesions associated with Alzheimer’s disease. Keeping the brain active seems to increase its vitality and may build its reserves of brain cells and connections.

• Read, write, or learn something new every day. (Remain curious and inquisitive!)
• Switch hands to write or brush your teeth.
• Try memory exercises and become amazing at remembering other people’s names. This way, you will be boosting not only your brain, but also your influence and connection with others!

So in honor of my Mom, I am not only rededicating myself to “Thinking Pretty,” but I am also going to aggressively take care of my biggest asset – my brain. I know she would be proud!

I hope this article will empower you to start TODAY to protect and preserve your brain. You need it to accomplish your hopes and dreams, and to fulfill your unique purpose!

So, Think Pretty – the world needs you!

*While it is important to remain vigilant about maintaining good health, it is equally important to acknowledge that there are individual differences during the aging process. You should discuss any concerns you may have with a health care professional.