Better Sleep, Better Memory Class
In June I attended the above titled seminar in Ft. Myers, FL. A very engaging Doctor, James M. Coggin, M.D., taught the course so we were entertained for the entire day.
Here are some excerpts:
Omega 3: helps chronic inflammation
Vitamin D3: takes out ameloid plaque in Alzheimer’s patients, 2000 IU/day, take with food and fat in the meal.
Memory and emotions decline with stress, but we can grow new brain tissue.
For sleep: 1-3 mg/night of Melatonin
Regarding sleep: if you get up in the night, don’t turn on lights (night lights are ok, flashlight), 10-12 hours of sleep is too much and detrimental to your health, Flexeral for muscle pain to sleep.
Many prescribed and over the counter meds may disrupt sleep: amphetamines, appetite suppressants, bronchodilators, ADHA stimulants, thyroid hormone, antidepressants, antihypertensives, statins, corticosteroids, and Parkinson’s disease meds. (From US Pharmacopeia Drug Ref.)
From The Lancet: cognitive behavioral therapy is best for chronic sleeplessness. Even brief therapy of a few weeks can help.
Sleep Apnea: there has just been released a neurostimulator for this. It’s a device that is implanted in you. That’s all the info I have on this.
A nap of 20-65 minutes a day is OK. Seems you can come back refreshed enough to do better on the same test you took before the nap.
Sleep disruption is key in anxiety disorders. Try to use cotton, linen or silk on you and your bed for the best sleep. Don’t forget that pillows and mattresses don’t last forever. Check to see if they need to be replaced.
Snoring: has been shown to double the risk of developing metabolic syndrome – a huge risk factor for diabetes, heart disease, and stroke. Treatments: mouth guard, laser surgery to shorten the uvula, somnoplasty with radio waves to shrink obstructive tissue and palatal implants in the soft palate to stiffen tissue. (Update: Check out Dr. Gio Iuculano, 239-595-2293, firstname.lastname@example.org is the progressive dentist you want to see for mouth guards, snoring, etc. in Naples, Fl and Virginia.)
Memory tips: reduce stress; visualize; rehearse and elaborate; tag it and teach it; read, recite, review; and exercise your brain.
2014 JAMA Pesticide levels = Alzheimer’s risk. On a Mediterranean Diet, Alzheimer’s decreased by 40%. B vitamins, Vitamin E (2,000mg/day) and folic acid helped as well. Acetyl Choline helps prevent Alzheimer’s.
From Tufts Medical Center: 200 mg of caffeine supplement helps prevent dementia and Alzheimer’s, and lessens Diabetic symptoms. The chlorogenic acid in coffee is helpful for pancreatic function. It’s also found in tea, potatoes, and prunes. There are 55 named “dimentias”.
Poor dental hygiene is common in Parkinson’s patients resulting in inadequate nutrition and weight loss as well as an increased risk for stroke and cognitive impairment. Try electric toothbrush.
Archives of Internal Medicine: physical exercise is a larger factor in preserving mental abilities with age than mental exercises.
Heart-Brain Connection: July, 2011 Amer. Heart Assoc – the same process that leads to heart disease and stroke can also result in brain impairment. Address and reduce the risk factors for cardiovascular disease and you may preserve your cognitive and memory functions while protecting your heart.
Books to help your memory: The Memory Book and Ageless Memory.
Source for info: www.familydoctor.org., and www.medscape.com.
Here’s to your health,
Janice Jackson, LMT