CHAPTER 21

HOW TO START YOUR PERSONAL MEMORY RESCUE PLAN

Be careful what you think, because your thoughts run your life. . . . Keep your eyes focused on what is right, and look straight ahead to what is good.

PROVERBS 4:23, 25, NCV

Congratulations! You have taken the first giant step on the journey toward strengthening and rehabilitating your memory, bettering your brain, and improving your overall health and well-being. If you opened this book worried because your recall wasn’t as sharp as it once was, I hope you are encouraged now that you have been introduced to dozens of ideas on how you can begin improving your memory today.

As I noted in the first few pages of Memory Rescue, having brain fog or trouble remembering things is not unusual, but you can do something about it. You are not stuck with the brain you currently have. Many patients have come to the Amen Clinics with memory-related health issues and gotten serious about bettering their brains. Their determination and efforts to overcome significant challenges have inspired me, and their successes make me optimistic about your ability to address individual health problems and rescue your memory.

The purpose of this chapter is to help you act on your new knowledge by putting together your personal Memory Rescue plan. The next steps are up to you. Taking them may be challenging as you let go of familiar behaviors, but don’t let that stop you (we’ll also help make the adoption of new habits as easy as possible; see step 4, page 341). Focus instead on the rewards that await you: a stronger memory and improved health.

Here are my recommendations as to what your next steps should be.

STEP 1: ASSESS YOUR PERSONAL RISK FACTORS

First, you need to know the reasons for your current memory problems. That means you need to determine how your body and your brain are functioning right now. Here are the assessments described early in the book that will provide you with this information:

General Numbers to Know

Blood Tests

STEP 2: DECIDE WHICH BRIGHT MINDS RISK FACTOR(S) TO ADDRESS FIRST

Once you have assessed the health of your brain and the rest of your body, you are ready to decide which BRIGHT MINDS risk factor(s) to focus on first. Chapters 5 through 15 explain all the risk factors and how each one is linked to memory issues. Each of these chapters includes a “checkup” of tests that will reveal problems related to that risk factor; a “prescription” of strategies, nutraceuticals, and foods (to avoid or add) designed to help you eliminate that particular risk factor; and a list of healthy habits to adopt. The Memory Rescue Diet, in chapter 16, includes healthy foods for each risk factor; I recommend that anyone who has memory problems adopt a healthier diet based on the principles of this plan. As I noted earlier, proper nutrition is one of the key strategies for enduring good health. Chapters 17 through 19 contain overviews of brain workouts and mnemonic devices; memory medications; and tools to strengthen your memory, from hyperbaric oxygen therapy (HBOT) to audiovisual entrainment (AVE).

Whether you have one or multiple risk factors, a good way to keep track of them and the remedies you have selected to address them is to fill out the chart entitled “Your BRIGHT MINDS Risk Factors and Interventions” on pages 338–339. For example, for blood flow you might enter “high blood pressure & elevated total cholesterol/1-7-18” under “Known Risk Factors/Dates Evaluated” and under “Interventions,” list “aerobic exercise 3x/week, weight loss, daily prayer.” Once you begin working to eliminate a risk factor, be sure to get follow-up testing after 12 or more weeks to track your progress. (For a look at how charts like this one have been filled out, page through the book to see the many “BRIGHT MINDS Risk Factors and Interventions” charts of patients we have treated at Amen Clinics; two examples are the charts of Jim, a successful businessman, on pages 60–61, and champion surfer Shawn Dollar, on page 122.)

You also might want to jot down your healthy actions/activities in a daily journal or calendar and review them at the end of each day or week. Doing so will help you stay on top of your interventions, monitor their effectiveness, and see your progress more clearly. Research has shown that using a journal in this way will help you reach your goals.

If you prefer to concentrate on becoming healthier overall —or you simply want to take action while you await the date of a health exam or the arrival of test results —here is a quick-start checklist of actions that will reduce your risk in every BRIGHT MINDS category:

Blood flow

Retirement and aging

Inflammation

Genetics

Head trauma

Toxins

Mental health

Immunity/infection issues

Neurohormone deficiencies

Diabesity

Sleep issues

YOUR BRIGHT MINDS RISK FACTORS AND INTERVENTIONS

BRIGHT MINDS

KNOWN RISK FACTORS/

DATE(S) EVALUATED

INTERVENTIONS

PROGRESS REPORT/

DATE(S) EVALUATED

Blood Flow

      

Retirement/Aging

      

Inflammation

      

Genetics

      

Head Trauma

      

Toxins

      

Mental Health

      

Immunity/Infection Issues

      

Neurohormone Deficiencies

      

Diabesity

      

Sleep Issues

      

YOUR BRIGHT MINDS RISK FACTORS AND INTERVENTIONS

_______Your total number of risk factors

_______Your relative risk score

STEP 3: JUMP-START YOUR MEMORY RESCUE

Everyone needs to take basic supplements daily for good brain and body health, including a 100 percent multivitamin/mineral complex daily with extra vitamins B6 and B12, folate, and vitamin D3, plus omega-3 fatty acids EPA and DHA. Beyond these basics, I recommend taking targeted nutraceuticals (which I define as supplements with medicinal properties), based on your specific BRIGHT MINDS needs.

I am aware, however, that if you have numerous risk factors, the number of recommended nutraceuticals can quickly add up, along with the cost, which usually is not covered by health insurance. For these reasons, and to address those readers who might ask, “Dr. Amen, which of these nutraceuticals are the best ones to help me get my memory back?” my team developed the chart below. (Presiding over the chart are Sam and Scarlett from chapter 20, the seahorse twins who “embody” the hippocampi, the gateway brain structures for memory. The key provides the full name of each nutraceutical.)

The nutraceuticals are divided into three categories, based on the amount of quality scientific research supporting each one. The categories are “best proven,” “moderately proven,” and “promising.” So if for any reason you need to limit the nutraceuticals you take for brain fog and memory problems, choose first from among the six that are the “best proven” (which already include two from the basic supplement list), next from the “moderately proven” group, and lastly from the “promising” ones. Finally, as I noted, I highly recommend that you work with an integrative medicine doctor who can help you decide which nutraceuticals to take based on your needs and any medications you are currently taking. Nutraceuticals, while generally safer than prescription medications, are not without risks, and there can be harmful consequences, such as reducing the effectiveness of a prescription drug due to an interaction with a nutraceutical.

BRIGHT MINDS MEMORY NUTRACEUTICALS

Diagram listing the three levels of nutraceuticals. Best proven: Vitamin D3, PS (phosphatidylserine), GPC (glycerophosphocholine), EPA+DHA (eicosapentaenoic acid plus docosahexaenoic acide omega-3 fatty acids), Ginkgo (Ginkgo biloba standardized extract), Huperzine A. Moderately proven: B Vitamins, Magnesium, Chromium (chromium as picolinate), ALC (acetyl-L-carnitine), Melatonin, MCTs (medium chain triglycerides), Bacopa (Bacopa monnieri Synapsa standardized extract), Saffron (Crocus sativus standardized extract). Promising: Alpha Lipoic Acid, NAC (N-acetylcysteine), Curcumin, Ashwagandha (Withania somnifera Sensoril standardized extract), Green Tea, Blueberries, Resveratrol, Cocoa Flavanols, Pycnogenol (Pinus maritima standardized extract), Lion's Mane (Hericium erinaceus standardized extract), Sage.

STEP 4: HOW TO INITIATE CHANGE —AND MAKE IT STICK

Making big changes can be daunting, and depending on your personal risk factors, you may discover you need to alter your lifestyle in a number of ways. If you find that you feel not only motivated by the challenge but also a bit apprehensive, it may help to acknowledge that this is a sizable undertaking that will take time, energy, and determination.[723] That awareness can help you plot a strategy that works for you.

Everyone knows that the best intentions can easily go awry when obstacles arise. You set a goal to exercise three times a week, and it rains on two of the days you had earmarked to go outdoors for a walk. Temptation in the form of strawberry rhubarb pie —your favorite! —overwhelms your resolve to give up sweets. An ongoing work project interferes with your plans to get at least seven hours of sleep every night. Life happens, and you have to figure out a way to adapt and make headway toward your goals.

Here is a quick refresher of suggestions introduced in chapter 4 (see page 51), along with additional science-backed tips, that can help you maintain your resolve:

Plan first, and be specific. Reaching a goal is easier when you think about the what, when, where, and how of it before you put a plan into action. If you have been sedentary and want to start exercising, for example, you might decide to walk (what) around your neighborhood (where) for 15 minutes a day right after breakfast (when). As a reminder, when you get dressed in the morning, you will put on your walking shoes (how). Plotting out strategies in this way contributes to the likelihood of success.

Begin with small, measurable steps. They will build your confidence in your ability to reach your goals. Do you want to eat healthier? In the first week, you might choose three “foods to avoid” and three “foods to consider adding” from the lists for your specific risk factor in chapter 16 (see page 278). During the week, note down every time you avoid or add one of those foods, and at the end of the week, congratulate yourself on having met your goal.

Write it down. Committing goals to paper (or the computer) reaffirms your determination to make changes. Post them where you will see them and be reminded (and motivated) to stick with your plan.

Make it routine. Repeating the same action or behavior over and over again in the same context until it becomes automatic (i.e., a habit) is one way to stay on track. (The classic example is strapping on a seat belt whenever you get into a car.) A big side benefit is that once the action is automatic, it becomes second nature —you don’t have to think about doing it and your brain is free to focus on something else. Your routines might include adding berries whenever you have yogurt for breakfast, flossing right after you brush your teeth, and holding the handrail whenever you descend a set of stairs. Be patient: Research shows that it may take 10 weeks for an action to become automatic.[724]

Enlist family and/or friends. Share your intentions with one or more people who will support you, help you through any rough patches, and celebrate your successes. Be sure to call on them when your motivation flags or you backslide and find yourself tempted to quit.

Keep a journal (or use an app). Writing down the actions you plan to take and checking them off when you have accomplished them will help you achieve your goals. Consider using an app, like the Momentum Habit Tracker (free; iOS), to help you stay focused.

Mark it in your calendar. Incorporating change into your life usually requires making space for it, whether “it” is shopping in a new store for healthier foods or remembering to take your nutraceuticals every day. Enter commitments into your calendar, and program alerts on your smartphone as reminders. Keep your family apprised of your commitments so that they can make any necessary accommodations and support you.

When tempted, say “I don’t,” not “I can’t.” Self-talk is an important part of staying the course. When you are confronted with a temptation, such as a glazed doughnut, research suggests that passing up the treat by saying “I don’t eat doughnuts” is a better response than saying “I can’t have doughnuts.” The first is an empowering statement of self-control; the second implies lack of choice and being constrained by forces outside yourself. Learning to say “I don’t” is more likely to result in long-term success.[725]

Embrace your victories and your mess-ups. Keep looking back at what you have accomplished to build your motivation to move forward; that’s more helpful than looking ahead at what still has to be done. And when you step off the path, forgive yourself and recommit to your goals as quickly as you can. Overcoming your risk factors and rescuing your memory rely on the accretion of small changes that you stick with over the long haul.

Lifestyle changes are at the heart of the BRIGHT MINDS Memory Rescue plan. The reasons are twofold. First, prescription drugs have been ineffective at preventing Alzheimer’s disease and other dementias. And second, well-designed scientific studies, including my own, have shown that lifestyle interventions do work. Just one example is the two-year FINGER study, which found that a combination of healthy diet, physical activity, cognitive training, and social activities successfully prevented cognitive decline in 1,260 at-risk individuals.[726] Similar studies are under way, and I suspect that when they are concluded, they, too, will support the idea that a healthy lifestyle can preserve memory and keep Alzheimer’s and other dementias at bay.

Don’t wait. Begin today, right now, to follow the BRIGHT MINDS path to memory rescue.