Thanks for the memories
It happened to me just a few minutes ago -- I couldn't seem to remember what I was talking about only seconds before. One of the nurses joked about it being a "senior moment," and as unpleasant as it is to be reminded that I'm getting older, at least I know that these instances of forgetfulness are nothing out of the ordinary. They happen to most people and aren't usually anything to worry about -- unless you start getting them too often.
Frequent cognitive dysfunction (AKA, senior moments) can lead to other problems, like dementia or Alzheimer's disease. But there is a way to keep those senior moments at bay, and keep more serious problems from developing. Scientists think that you can boost your memory by controlling your blood pressure.
In a recent study of 101 people over age 80, scientists noticed an interesting pattern: Cognitive dysfunction tended to happen the most frequently when patients' blood pressure was highest.
Let your doctor know if you're having these problems. He can test you for high blood pressure and screen you for other potential problems like Alzheimer's or dementia. Basically, you're killing two birds with one stone.
If high blood pressure actually is causing those senior moments, than treating your hypertension can fix the problem. For some people this could mean taking medications. But in my view, the most important factor in treating hypertension is your lifestyle.
If you're overweight, then losing just 10 to 20 pounds (no matter how heavy you are right now) can bring down your blood pressure, decreasing your risk of senior moments. And just as important as losing weight is lowering your salt intake.
In fact, I think that the reason so many Americans are experiencing so many senior moments is because they're getting far, far too much salt in their diets and not enough magnesium and potassium. Salt stiffens up your blood vessels, causing a spike in your blood pressure. But magnesium and potassium help to relax blood vessels, letting blood flow through more easily.
Reducing stress can also be vital in lowering your blood pressure. I usually recommend deep breathing exercises, meditation, biofeedback, and, for some patients, talking to a therapist.
Good food for good bones
By now you know that foods like fruits, vegetables, and certain fish are good for things like your sight, heart, and blood pressure. But here's something you may not know: They can also work wonders for your bones.
In a recent study, researchers monitored the eating habits of 291 pre-menopausal Japanese farmwomen, and took X-ray measurements of their bones. The researchers monitored the women's diets based on their answers to questionnaire listing 147 different foods, and then grouped those foods into different dietary patterns: the healthy pattern (with large quantities of green and dark yellow vegetables, mushrooms, fish and shellfish, and fruit), and the Western pattern (with high intakes of fats, oils, dairy products, and meats).
By comparing their dietary habits to their bone measurements, researchers noticed that the healthy-pattern eaters had stronger, thicker bones. And the unhealthy eaters had noticeably weaker, thinner bones.
One reason these foods are so good for your bones could be that they're high in potassium and magnesium, two minerals that your bones need to stay strong and healthy. But whatever the scientific explanation, this good news just gives me more reason to keep promoting a fruit-, vegetable-, and fish-rich diet.
The key to getting the best benefits from fruits and vegetables lies in variety and preparation. I recommend that you eat as many different colored fruits and veggies as you can every day. (Yep, that's right: Color is important. The colors of fruits and vegetables represent different healthy antioxidants that work together like a symphony in your body.)
Also, it's important that you cook the foods in a way that will provide the best results. And that means throwing out the microwave when it comes to preparing produce. Microwaved vegetables lose about 90 percent of the active nutrients that you're trying to get from them. Opt for steaming or boiling your vegetables instead.
When it comes to fish, shoot for at least two to three servings every week. The best fish for you are the fatty ones, like salmon, mackerel, herring, and sardines. Farm-raised catfish is also an excellent choice.
I know a lot of people are worried about mercury in their fish these days. But you can have your fish and eat it too by avoiding a few specific varieties that are particularly high in mercury. Stay away from the big prey fish like tuna, king mackerel, shark, and tilefish. These guys are higher up on the food chain, so they accumulate more toxins than other fish do. For an excellent list of safe fish, try the Monterey Aquarium Web site www.mbayaq.org. You can also cut down on exposure to toxins by getting your fish from a reputable source -- and supermarket fish counters aren't always as reputable as they should be. If you don't have a fish market near you, you might want to consider getting your fish by mail order. It sounds strange, but they can ship things so quickly these days that you'll have fresh fish at your door almost before you've even hung up the phone or clicked the button on your computer mouse. Vital Choice (www.vitalchoice.com) is one of the mail-order fish companies I order from: I love their canned sardines.
Until next time,
Dr. Alan Inglis
House Calls
