Dharma Singh Khalsa, MD
Dharma Singh Khalsa, MD, founder of the Alzheimer’s Research & Prevention Foundation in Tucson, Arizona, and author of Brain Longevity. AlzheimersPrevention.org
Bottom Line: Keep your brain sharp with the Four Pillars of Alzheimer’s Prevention…
I’ve always been able to do basic math in my head, but now I find that I can’t do calculations without pencil and paper. Is this normal or does it mean I have a memory (or other brain) problem?
As we age, the brain naturally takes a bit longer to make decisions or complete basic calculations. The reason for this decline is not well understood, but we believe that information exchange between brain circuits just takes a little longer in the aging brain. However, other factors can contribute to mental slowdown as well. For example, some chronic health conditions, such as high blood pressure and diabetes, slow blood flow to the brain, which weakens thinking ability. Anticholinergic medications, commonly used to treat allergies, chronic obstructive pulmonary disease (COPD), overactive bladder and many other conditions, can also slow brain activity—as can proton pump inhibitors (PPIs), which are used to treat heartburn and ulcers. If you take one of these meds or have a chronic health problem, your doctor may be able to switch your drug or change up your treatment to help improve brain function. Note: Never stop taking a prescribed medication without checking with your doctor first. In some people, slowed thinking can signal the very early stages of memory loss that may eventually lead to mild cognitive impairment (MCI) and then possibly dementia. But living a brain-healthy lifestyle (see below) may reduce risk for progression. Since, as you can see, many factors could be playing a role in your math troubles, be sure to speak with your doctor. In addition, you can begin to incorporate, what I call, the Four Pillars of Alzheimer’s Prevention into your lifestyle… #1 Healthy diet: Cut down on saturated fats, such as those in red meat, and instead eat foods high in omega-3s, like salmon and other fatty fish, nuts and oils such as olive oil. Also, eat plenty of vegetables and fruit (buy organic when possible). #2 Exercise: A brisk 30-minute walk on most days of the week increases blood flow to the brain and helps grow new brain cells. Strength training has also been shown to enhance cognition. Keeping your mind active by reading, writing or doing crossword puzzles helps boost brain health as well. #3 Yoga and meditation: Research shows that a daily, 12-minute yoga/meditation technique called Kirtan Kriya (KK) offers significant brain-boosting benefits—from stress relief to memory loss reversal. With this simple technique, you repeat a soothing sound, or mantra, while sitting with your spine straight. Get the details on how to do KK here. #4 Spiritual fitness: Staying connected to your spiritual side is also important for brain health. Being close to loved ones, volunteering, attending religious services, prayer and/or meditation all help develop spiritual fitness.
