We all deal with stress on a regular basis, but did you know that too much stress in your life may ultimately lead to depression and dementia?

Chronic stress and anxiety can damage areas of the brain involved in emotional responses, thinking, and memory. This can potentially contribute to an increased risk of developing neuropsychiatric disorders, including depression, dementia or even Alzheimer’s disease.

When feelings of stress and anxiety become long-term, chronic conditions due to work or personal problems, they can begin to “wreak havoc” on our immune, metabolic, and cardiovascular systems and cause damage to the brain.

*reference: Dr. Mah. Univ of Toronto

Dehydration refers to the loss of body water, with or without salt, at a rate greater than the body can replace it.

A study was conducted that looked at results of dehydration in soldiers. For full details, see The BRITISH JOURNAL OF NUTRITION, Jan 2014.

In this study, cognitive tests were completed in the following areas:
•short-term memory
•numerical ability
•psychomotor function (defined as
motor action directly proceeding from mental activity)
•sustained attention

Results of the study demonstrated cognitive deficits were dependent on the severity of dehydration. Performance in all cognitive tasks was affected when soldiers were in a severe state of dehydration (>2% body mass loss).

Studies measuring self-reported changes in mental state have consistently found associations between dehydration and MOOD in conjunction with changes in performance. When in a dehydrated state, people reported the following symptoms.
•mood swings
•being less alert
•difficulty concentrating
•fatigue
•difficulty completing the experimental tasks

For more information, see the NIH National Institute of Health, 2008.

Socialization with friends is important to preserve cognitive function.

Human beings are social animals and when we are disconnected from each other, it can have negative physical and neurological effects on us.
As we age, we tend to become more socially isolated, and this decrease in social activity is associated with an increase in cognitive decline.

In a clinical study between 1998 and 2010, the loneliest of patients over the age of 65 experienced cognitive decline 20% faster than those who were not lonely, regardless of other factors.

Ways to prevent loneliness
Here are some aCTIVITIES which might help PREVENT social isolation and loneliness.
•Exercising or walking with a friend or two
•Joining a choir or other singing group
•Playing cards, dominos or other social games
•Going on weekly trips
•Gardening
•Dancing
•Bowling

What other ideas do you have? We would love to know about your favorite ways to stay social.

In our SEEDS acronym, the first S stands for sleep. Sleep is so important for good cognitive health. Below are some tips to help you get the best sleep possible for refreshing and regenerating your brain.

1. Get enough. According to the Mayo Clinic, adults should get 7-9 hours of sleep per night.
2. Put yourself on a schedule. The brain learns our sleep schedule by going to bed and waking up at the same time each day.
3. Routines rule. As adults, we still need a good bedtime routine. Soft music, comedy, and light reading are all good ways to unwind and prepare the brain for sleep. Do not do heavy reading or thinking about the tough schedule for the next day.
4. Don’t burn the midnight oil.. Do not take your electronic devices to bed with you as they stimulate the brain.
5. Wake up ready to go. After you wake up, get out of bed immediately. The bed is not the place to think about the upcoming day’s events.

While we are asleep, our brain processes what it took in the previous day and it is easy to recall the following day. Here are some resources for you to read further on this topic.

Why We Sleep: Unlocking the Power of Sleep and Dreams
Matthew Walker, PhD
Professor of Neuroscience and Psychology at University of California and Harvard University
Pp 108 – SLEEP AS A MEMORY AID:
Before learning we should prepare our brain for initially learning new memories,
And after learning the brain cements memories and prevents forgetting
Pg. 114 – Sleeping after we study increases memory learning.
Before students slept, they were fetching memories from the short-term storage site of the brain called the HIPPOCAMPUS- the temporary warehouse, which is a vulnerable place to live for any long-term duration of time if you are a new memory. But memories move; after a full night of sleep, students were now retrieving that same information from the NEOCORTEX, which is at the top of the brain – a region for long term memories, where they can live safely. In perpetuity. (Eternity)
Sleep for memory increases our creativity. Many composers of songs are able to find a completion to their work after sleep.

In the elderly we have to be careful because if they wake up to go to the bathroom they may fall and fracture their hip. Thus, doctors recommend that there should be no fluid intake after 10PM.

Wishing you a good night’s sleep so you can obtain and maintain the best brain health possible.