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President Ben Fisher opened the meeting at Hillel on time. It was a hybrid meeting, with a few members attending by ZOOM.
PP Ed Jackson was today's greeter. Nanci Cohen led the Pledge of Allegiance, and Janet Schwartz recited the 4-way test. PP Ed Gauld donned a pilgrim’s hat and led today’s song: “My Country ‘Tis of Thee”.
PP Marsha Hunt presented the thought of the day about peace and kind words. One should be careful about what one says and should choose kind words. Retracting unkind words is difficult, even impossible. She compared trying to undo unkind words to attempting to squeeze toothpaste back into its tube.
Bob Simon visited our club again and will become a full-time member. He is a retired dentist and told a dental-themed joke.
PP Ron Lyster introduced today’s speaker, Ryan Glatt. Ryan Glatt is a Senior Brain Health Coach & Fit Brain Director of the Brain Wellness & Lifestyle Program at the Pacific Neuroscience Institute in Santa Monica. The program addresses key factors for a healthy brain, including memory, diet, stress management, exercise, and adequate sleep.
Ryan Glatt suffered a concussion when he was young, and his road to recovery sparked his interest in methods for treating brain injuries and retaining brain fitness. Some of his areas of interest are cognitive training, healthy lifestyle, and dementia prevention. The emphasis is on preventing and slowing cognitive decline through brain-healthy exercise programs, including games. He has degrees in Exercise Science, Applied Neuroscience, and is currently in a PhD program in Leadership at Concordia University (Chicago).
He discussed phases of possible mental decline:
- Preclinical: A silent phase during which one may notice changes.
- Slight cognitive changes: Occasional issues such as misplacing items and taking longer to remember or recall names, facts, etc.
- Mild Cognitive Impairment (MCI): Early stage of loss of memory or cognitive ability which includes noticeable cognitive changes.
- Dementia: Severe interference with everyday abilities. There are various types of dementia such as Alzheimer’s, Lewy bodies, vascular.
There are multiple risk factors which can affect brain health such as diabetes, high blood pressure, excess weight, poor diet, lack of sleep, medication interaction, and other medical conditions. Ryan Glatt suggested testing and assessment for risk factors after the age of 60. Tests might include an MRI for an image of the brain, neuropsychology, blood tests, and evaluation of motor functions. Note: There now may be a blood test to check for signs of Alzheimer’s disease.
Prevention and intervention are key elements for brain health. Intervention can include supplemental vitamins, medication, non-invasive brain stimulation as well as a healthy environment. He mentioned having a cognitive reserve could prevent outward signs of dementia. He cited a study of nuns which included autopsies revealing the amyloid-plaque indicators of Alzheimer’s disease. However, the nuns were able to function normally and did not exhibit symptoms of dementia. This was due, it is believed, to their lifestyle and cognitive reserve.
Brain health can be influenced and affected by various lifestyle factors such as maintaining a normal weight, having a healthy diet, managing stress, exercising 2.5 – 5 hours per week, and getting enough sleep. Both aerobic and strength exercises are recommended. The proposed diet combines Mediterranean and DASH (Dietary Approaches to Stop Hypertension). It emphasizes vegetables, berries and nuts, whole grains, and beans as well as lean protein such as fish and poultry. Fats, sugar, and salt are limited. Ryan Glatt mentioned that factors which promote sleep hygiene include exercising during the day, managing stress, reducing noise and light, regulating the temperature, and minimizing alcohol and coffee.
Social support is also important, including membership and participation in an organization such as Rotary. Volunteering or continuing to work would also be a factor in brain health. Activities for brain stimulation include the following:
- Physical exercise
- Chess, board games, word puzzles, cards, math
- Art, music, reading, studying languages, visiting museums
- Hobbies and activities such as gardening and cooking
A question was asked about Prevagen which claims to improve memory. Ryan Glatt mentioned that Prevagen is primarily Vitamin D-3.
Ryan Glatt’s presentation was interesting, informative, and inspirational.
Prez Benjamin ended the meeting with “The quotation of the day” from tennis star Naomi Osaka which was a comment about dreams. “Dreams don’t have to just be dreams. You can make it a reality; if you just keep pushing and keep trying, then eventually you will reach your dream goal.”
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