Dealing with Memory Loss

In order to find out why you are experiencing memory lapses, you first need a medical evaluation by your doctor. Medication side-effects, depression, stress, lack of sleep, obesity, heart failure, and low B12 levels can all lead to memory problems. Here is a quiz you can take to check for your brain’s health and well-being. For each question, circle the answer that most closely applies to you. Then add up the numbers you circled to get your score.

a. Blood pressure.

1. Normal blood pressure.
2. Mild high blood pressure, successfully treated with diet and medications.
3. High blood pressure, above 140/90, on medication.
4. High blood pressure, above 160/100, not under control.

b. Diabetes.

1. No diabetes.
2. Diet-controlled diabetes.
3. Mild-to-moderate diabetes, on medications.
4. Severe diabetes, poorly controlled.

c. Diet.

1. Eat fruits and vegetables five times a day, reasonable balance of meats, carbohydrates, bread, and fish.
2. One or two servings of fruits and vegetables, fairly good balance of meats, carbohydrates, breads, and fish.
3. Occasional fruits and vegetables, no attention to diet.
4. No fruits and vegetables, high fat diet.

d. Brain Stimulation

1. Interested in crossword puzzles and other brain teasing activities.
2. Occasional puzzles or other brain stimulating activities.
3. Do not enjoy solving problems or puzzles of any form.
4. Enjoy doing nothing, watch TV more than three hours a day.

e. Stress and anxiety

1. No stress or anxiety, feeling control over life.
2. Occasional stressful situations such as dealing with deadlines.
3. Frequent stress and anxiety most days of the week, no time to relax.
4. Running around all the time, always feel behind, constantly feel stressed and anxious.

f. Cholesterol

1. Normal cholesterol, controlled with diet
2. Mildly elevated cholesterol, on medications
3. High cholesterol, on medications, but not under good control
4. High cholesterol, not on medications

g. Educational background

1. College graduation or more.
2. High school and some college education.
3. High school graduation.
4. Elementary school only

h. Smoking

1. Never smoked
2. Quit, with occasional smoking bars or restaurants
3. Smoke up to one pack per week
4. Smoke one pack per day

i. Leisure activities

1. Enjoy hobbies, keep busy with them on a weekly or daily basis.
2. Occasional hobbies, about once or twice per month.
3. No regular leisure activities, may travel once or twice a year.
4. No hobbies, no leisure activities, watch TV most of the time.

j Exercise

1. Walk or engage in some form of exercise on a daily basis for at least 30 to 45 minutes a day.
2. Walk or engage in other forms of exercises once or twice a week for at least 30 minutes each time.
3. Do not participate in any regular exercise program, may exercise occasionally.
4. No exercise, sedentary lifestyle.

Scores less than 10: Green zone, keep up the good work

Scores between 11 and 29: Yellow zone, needs improvement

Scores between 30 and 40: Red zone, needs major improvements

Setting the action plan; start one step at a time
I invite you to set up a plan of action for yourself in order to take steps toward a healthier, younger, and a stronger brain. You can begin by reviewing your health issues. In my book, I have a “brain health quiz” which you may consider taking. You can also see your doctor for regular checkups. You need to make stress reduction a high priority for yourself. You need to then focus on your diet and take out junk food. Give yourself positive feedback for eating fruits and vegetables and avoiding foods that you know are not good for you.

After a few weeks, you can then incorporate some level of activity. If you rarely exercise, start easy by taking short walks and then increase the duration of your walk as you can tolerate it. Keep a positive attitude toward life, toward your friends and more importantly, toward yourself. Be kind to yourself and do not overwork. Be kind and forgiving toward people around you, at home and at work. In doing so, you will set a more peaceful and enjoyable environment for yourself and for those who spend time with you. As a result, your family and your co-workers are more likely to enjoy their days and feel less stress. Laugh more often, and remember, you need your hippocampus to be able to remember well as you grow older. To keep your hippocampus happy, you need to socialize, enjoy yourself and keep your brain and body active.