Alzheimer Prevention And Sharpen Your Memory

DEVELOP A SUPER MEMORY AND PREVENT ALZHEIMER’S DISEASE by Sammy Lee Email: [email protected] Phone: 61:415 682 170 Website: www.goodnewsconnection.blogspot.com; www.sammy.gmahk.org Original material by Dr. Dharma Singh Khalsa, M.D. President/Medical Director of Alzheimer’s Prevention Foundation with revisions, adjustments, adaptations, additional materials and supplements of practical exercises by Pr. Sammy Lee & Dr. Brenda Parkinson Lee

Pr. Sammy Lee has been teaching English, Indonesian and Mandarin languages and Mega Memory Courses in Indonesia, Malaysia, Macao, China, and Australia, besides his duty as evangelist, pastor and writer. Now he is semi-retiring in Sydney while volunteering as a lecturer, public speaker and preacher in Australia and overseas in promoting SRI (System of Rice Intensification) and also How To Sharpen Memory and Postpone Alzheimer’s Disease. Introduction and demonstration. In starting this course, first of all remember these Laws of Brain Longevity: “The brain is flesh and blood, just like the rest of the body. What works for the heart works for the head. A healthy mind and body can resist and fight disease. Healthy lifestyle choices make a positive difference.” Four Pillars for Building a Better Memory Pillar 1: God As Source of Wisdom and Knowledge Pillar 2: Proper Foods and Vitamins Pillar 3: Stress Management Program Pillar 4: Exercises for Body and Brain  Pillar 1: God As Source of Wisdom and Knowledge Everything starts with God, as the source of life. This is believed by Christians, Jews, Moslems and by the ancient Chinese people. And now it is accepted and strongly believed by approximately 130 millions Chinese Christians in China alone. And of course there are other nations and religions who believe some kind of deity or deities who created the world in the beginning.

Miracles will happen as promised, and the Holy Spirit and angels will be our companions and teachers only if we do His will in working for souls. (Mark 16:15-18;John 16:13 ) 13 Howbeit when he, the Spirit of truth, is come, he will guide you into all truth: for he shall not speak of himself; but whatsoever he shall hear, that shall he speak: and he will show you things to come. “Those who labour for the good of others are working in union with the heavenly angels. They have their constant companionship, their unceasing ministry.” --C.M. p. 110. “6 For the LORD giveth wisdom: out of his mouth cometh knowledge and understanding. 7 He layeth up sound wisdom for the righteous: he is a buckler to them that walk uprightly. ” Proverbs 2:6,7 “6 Behold, thou desirest truth in the inward parts: and in the hidden part thou shalt make me to know wisdom. Psalm 51:6 5 If any of you lack wisdom, let him ask of God, that giveth to all men liberally, and upbraideth not; and it shall be given him. 6 But let him ask in faith, nothing wavering. For he that wavereth is like a wave of the sea driven with the wind and tossed. 7 For let not that man think that he shall receive any thing of the Lord. 8 A double minded man is unstable in all his ways. James 1:5-8 98 Thou through thy commandments hast made me wiser than mine enemies: for they are ever with me. 99 I have more understanding than all my teachers: for thy testimonies are my meditation. 100 I understand more than the ancients, because I keep thy precepts. 103 How sweet are thy words unto my taste! yea, sweeter than honey to my mouth! 104 Through thy precepts I get `understanding: therefore I hate every false way. 105 Thy word is a lamp unto my feet, and a light unto my path. Psalm 119:98-105  Pillar 2: Diet and Vitamins  Building a better memory, preventing memory loss, and impacting Alzheimer's disease have

been shown to be dependent on your lifestyle and this can influence the health of your genes. Your brain is a flesh and blood organ and needs the proper fuel to function well. Your diet is critical to its health, and you can help!  The Alzheimer's Prevention Diet 20% “Good” fat, such as extra virgin olive oil, avocado, flax seed oil. 40% Lean protein, found in soy and various nuts, legumes and seeds. 40% Complex carbohydrates, such as a rainbow of fresh vegetables, whole grains, legumes, and fresh fruits, green, red, orange, yellow, brown, purple, pink, blue coloured vegetables and fruits are the best for you Super foods for the brain: blueberries, spinach and seaweed. The main, well-researched concept for having a better memory is to avoid a diet high in trans-fat and saturated fat, such as those from animal products, especially red meats. These fats cause

inflammation and the production of free radicals. Free radicals are a normal by-product of your metabolism and in high quantities damage and even kill brain cells. Antioxidants such as vitamins C and E eliminate free radicals from your body. I believe that a vast intake of fruits and vegetables, vegetarian protein substitutes, such as soy, nuts and seeds, are protective against memory loss.  THE WONDER FOODS THE GOODNESS OF BANANA, If you want a quick fix for flagging energy levels there's no bettersnack than a banana. Containing three natural sugars - sucrose, fructose and glucose -combined with fiber, a banana gives an instant, sustained and substantial boost of energy. Research has proved that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes. But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions making it a must to add to your daily diet. Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia. Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect food for helping to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke. Brain Power: 200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert. Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives. Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain trypotophan, a type of protein that the body converts into serotonin known to make you relax, improve your mood and generally make you feel happier. Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system. Heart-burn: Bananas have a natural antacid effect in the body so if you suffer from heart-burn, try eating a banana for soothing relief. Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness. Mosquito bites: Before reaching for the insect bite cream, try rubbing

the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

 Soya Wonder  Did you know that Soya is a highly beneficial food? Add it to your daily diet and you

could be reaping wonderful benefits. It is rich in most essential nutrients – like proteins, vitamins, iron and phosphorous. In fact, soya bean is complete plant protein (with low carbohydrate content low). Soya beans contain fatty acids, but of the beneficial kind. Soya also increases the hemoglobin content in blood. Apart from contributing to good health, this bean yields beauty benefits too, adding a glow to the skin and improving the health of both skin and hair.

 Eating Energizing Sprouts  Include sprouts, known for their high nutrition value in your daily diet:

These germinated grains, beans, lentils and seeds actually contain an excellent balance of amino acids, fatty acids, natural sugars, minerals, vitamins and enzymes. It contains electricity to activate your cells. One can germinate wheat, kala chana, kabuli chana, dals (like green mungbeans), soya beans or rajma, in various combinations as one enjoys. You can add sprouts to salads or raita, to make highly nutritious and tasty dishes. The sweet potato is a nutrient-dense food.

The leaves of sweet potatoes or camote is good for your health and has been used for dengue fever medicine in many countries. Just boil the leaves and drink the water for several days, as soon as you know you are infected with dengue fever. It is also very good for salads and other dishes. • Sweet potato is loaded with beta-carotene. This gives it many anti-cancer properties, as it may protect DNA in the cell nucleus from cancer-causing chemicals outside the nuclear membrane. • It also contains vitamins C and B. • It is rich in fibre. • It contains manganese as well as small amounts of potassium.

Here are the 14 "Superfoods" and the superpowers they bestow that are outlined in "SuperFoods Rx": Beans They lower cholesterol, fight heart disease, stabilize blood sugar, reduce obesity, lessen cancer risk, and relieve hypertension. --Eat four 1/2-cup servings a week. Don't like beans? Substitute green beans, sugar snap peas, green peas, or chick peas instead. Blueberries They lower the risk of heart disease and cancer and help maintain youthful, healthy skin. --Eat 1 to 2 cups a day. When they aren't in season, eat cranberries, raspberries, strawberries, cherries, currants, and purple grapes. Broccoli It boosts your immune system, reduces the incidence of cataracts, builds bones, and fights birth defects and heart disease. --Eat 1/2 to 1 cup a day. Can't stand broccoli? Eat brussels sprouts, red and green cabbage, cauliflower, bok choy, and kale. Oats Oats lower cholesterol, reduce the risk of heart disease and diabetes, and are high in fiber and protein. --Eat five to seven servings a week. Don't want it that often? Try wheat germ, brown rice, barley, wheat, buckwheat, rye, millet, and quinoa. Oranges They support heart health while preventing cancer, stroke, diabetes, and other chronic ailments. --Eat one a day. Want more variety? Try lemons, grapefruit, kumquats, tangerines, or limes. Pumpkin It's not just for pie. Pumpkin lowers the risk of various cancers, while it promotes youthful, healthy skin. --Eat 1/2 cup a day. Want an alternative? Try carrots, carrots, butternut squash, sweet potatoes, and orange bell peppers. Spinach Popeye was on to something! Spinach lowers the risk of cardiovascular diseases, a variety of cancers, age-related macular degeneration, and cataracts. --Eat 1 cup of steamed spinach or 2 cups of raw spinach a day. Don't like it? Then eat kale, collards, Swiss chard, bok choy, romaine lettuce, mustard, or turnip greens. Herbal Tea

Besides soothing the soul, herbal tea boosts the immune system, helps prevent cancer and osteoporosis, lowers stroke risk, and promotes cardiovascular health. Instead of drinking cold water or juices, drink at least one cup warm herbal tea with your meal. Cold water will clog the fat in your arteries. Tomatoes They lower cancer risk, increase your skin's sun-protection factor, and play a role in preventing cataracts and age-related macular degeneration. --Eat one tomato a day. Don't like them? Try watermelon, persimmons, or pink grapefruit instead. Nuts and its wonders How nutty is this? Walnuts reduce the risk of heart disease, diabetes, and cancer. --Eat 1 ounce five times a week. Other options include almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, and cashews. Yogurt In addition to being a great source of protein and calcium, yogurt promotes strong bones and a healthy heart. For vegetarians or vegans: Soy yoghurt from Sanitarium Healthfood Company or other health food companies. --Eat 2 cups a day. Want something else? Try kefir. Basic Soy Kefir Ingredients: 1 liter soymilk, at room temperature; 1 tbsp kefir grains Materials: glass container (at least 1.5 liter sealed, at least 1 liter open) plastic mesh strainer, cheesecloth, or something else to strain the grains out (loose weave) Directions: Clean all the materials before you start with soap and then again with hot water. Finally, rinse with cool water to avoid damaging the kefir grains. 1. Add the milk to the container and gently add the grains. 2. Cover if desired and leave in a warm place for 12-24 hours, occasionally swishing around the contents to break up curds. You can also open the lid if it is sealed to release pressure. 3. When it’s the thickness you like, you can either strain the kefir through a clean cloth or you can just spoon them out, rinse them with unchlorinated water, and plunk them in some new milk or water kefir mix.

4. Let the kefir age at room temperature for a more sour taste, or refrigerated to keep it mild Pillar 3: Stress Management The human brain is an amazing instrument. No computer can duplicate it. It can process millions of stimuli in hundredths of a second. However, your brain requires good care and attention to operate at peak efficiency, especially as you enter your forties, fifties, and beyond. Building a better memory, preventing memory loss and impacting Alzheimer's disease are dependent on your lifestyle and not just your genes. Stress, Meditation, and Memory Balancing stress is a vital part of an Alzheimer's prevention strategy. There is a very high correlation between high cholesterol, high blood pressure, high cortisol and Alzheimer's disease. Stress can be a key factor in all of these. Research has shown that the benefits of regular stress-relaxation practice can improve your health, and especially improve focus, attention, and optimal mental performance. Did you know that being prone to psychological distress could destroy your memory and cause Alzheimer's disease? Research says it can. Doctors and health officials have come to realize how heavy a toll stress is taking on our health. A testimony to that is the fact that tranquilizers, antidepressants, high blood pressure medicines, and anti-acids, all of which are used for illnesses made worse by stress, are the best-selling drugs in the Western countries. When you have stress your performance goes down. Stress chemicals, such as adrenaline and cortisol are released in your body and are responsible for your fast heart rate and a stimulating feeling. Cortisol, in excess, damages the cells in the memory center of your brain. The problem is, that as you age or develop an illness, you have a decreased ability to handle stress and lower your blood cortisol levels naturally. Cortisol stops glucose from entering your brain cells. It blocks your neurotransmitter function and causes brain cells to become injured and, if they are not saved, to die. As stress and cortisol levels increase, so does the chance of developing memory loss. High levels of cortisol also impact your ability to learn and retain new information. This is called short-term memory loss. Wouldn't it be wonderful if we could find some way to change this? What if, for the same level of demand, you were actually able to increase your performance? This is where stress-relaxation techniques fit in the picture. Meditation increases your ability to perform. They work by reducing stress, thus lowering cortisol, and improving many aspects of mental function. Of course, stress management has many other positive benefits as well, such as improved heart function, reduced anxiety, less chronic pain and increased longevity.  Some examples of stress-management techniques are:

• Meditation. Find a quiet place to read inspirational book. Best: The Bible and EGW books. • Guided Imagery and Visualization. Try to imagine the scenario portrayed in the book. • Learn a New Language. Can be substituted with art work criticism or memorizing texts or hymns. • Deep Breathing Gentle Exercise. • Classical Music  Classical composers who have used Csárdás themes in their work include Emmerich Kálmán, Franz Liszt, Johannes Brahms, Johann Strauss, Pablo de Sarasate, Pyotr Ilyich Tchaikovsky and others. Probably the best-known Csardas is the eponymous

composition by Vittorio Monti written for violin and piano. This virtuosic piece has 5 tempo variations.  But the best of all is : Prayer and singing hymns. Open your heart to Him IN PRAYERS AND HYMNS just like talking to your parents or close friends. Pillar 4: Physical and Mental Exercises Memory loss is neither a normal nor a natural process of aging. We must take a proactive role in retaining the strength and vitality of our brain as we age. Just as our body needs strength-building exercise to keep fit, so does our brain. The Importance of Physical Exercise Physical exercise is imperative because it reduces your risk for developing Alzheimer's disease by 50 percent. Moreover, women in one study who had a regular exercise program from age 40 to 60 had a dramatic reduction in cognitive decline. The more recent findings suggest that an active lifestyle is the key. Research recommends walking a minimum of 20 minutes, 3 times a week. Other examples of great aerobic exercise include jogging, dance classes, swimming, and tennis. Remember, also, to do some strength training to maintain muscle mass and prevent osteoporosis. Brain Aerobics Mental exercise has been reported by neurologists to reduce your chance of developing Alzheimer's disease by 70 percent. Everyone should spend at least 20 minutes, 3 times a week, doing mental exercise. Challenging the brain with novel tasks (anything new or different) improves brain function. In order for an activity to be considered brain aerobics, three conditions must be met: 1. It needs to engage your attention. 2. It must involve more than one of the senses. 3. It must break a routine activity in an unexpected, nontrivial way. Some examples of good mental exercise are reading, writing, playing board games and doing crossword puzzles. Healing Your Brain with Mind/Body Exercise Mind/body exercise is a fascinating example of the best of the principles of Asian medicine meeting the best of Western medical research. There are specific exercises that increase the amount of blood flow going to your brain and improve your memory. The following technique has been proven clinically very useful over the years. Musical Exercise. Do re me fa sol – Sol fa me re do [1 2 3 4 5 – 5 4 3 2 1] C D E F G - G F E D C (Use your fingers to implant the message in your brain. Song: God is good to me! God is good to me! God is good, God is good, Always good to me. Shen hen hao dui wo! Shen hen hao dui wo. Shen hen hao, Shen hen hao. Mei tian hao dui wo!) God is so good, God is so good, He’s so good to me. He cares for me….. He loves me so… He died for me… He rose again… He rules in heaven… He’s coming back.

Sing hallelujah to the Lord. 2 X… Sing hallelujah, sing hallelujah, sing hallelujah to the Lord. Oh, I sing hallelujah, to you Lord… I sing hallelujah, 2 X I sing hallelujah to You, Lord In developed countries such as Japan, USA, UK. and Australia and New Zealand educated people understand that if we can have a balanced use of both the left and right brain which have different functions in body performances we will be able to develop: a sharper memory - outstanding creativity - deeper and better understanding of the material studied. The sad fact is, not many students posses those three abilities due to the fact that most of them do not have a balanced application of both the left and right brain. The lessons we learn during our schooldays from Primary to tertiary Educational institutions generally only use the left brain and very seldom activate the right brain. Make it your habit to use both sides of your brain as much as possible. Later we will learn how to do it. Throwing and catching objects. Balls, discs, darts. Try using the other hand. Try to be ambidextrous, meaning skilful in using both hands.  SAMMYROBICS

1. 2. 3. 4. 5. 6.

Warming up exercises, deep breathing. Pulling and pushing your hands. Gentle taichi style movements with muscle stretching and breathing regulation. Squat ups and tip toe standing exercise. Shadow kungfu/boxing exercises Joints and tendons exercises.

Then memorize the following set of letters to represent numbers. T and D represents number 1 N represents 2 M represents 3 R represents 4 L represents 5 G as gee, J, ch, sh represents 6 K as kay and gay, represents 7 P and B represents 9 Z or S represents 0 After that memorize the following words, to represent numbers from 1 to 99. These words should be turned into a picture in your imagination. For instance: It is hard to remember telephone numbers, for instance : 9749 5141, but if we turn it into a set of mental pictures: 97 (bk) 49(r0p) 51(ld) 41(rd) itu becomes: Book rope lid rod. Now picture a book tied with a rope hanging from a lid and then tied to a rod. After you can turn the four words into a picture in your mind, you will be able to remember the above telephone number very easily, and won’t forget it. This will be explained and practised later as you get into it. Numbers for pegs: 1 = tie 2 = Noah

3 = Ma 4 = Ray 5 = Law 6 = shoe 7 = Cow 8 = Ivy 9 = Bee 10 = Dice 11 = Toad 12 = Tin 13 = Dime 14 = Tyre 15 = Doll 16 = Dish 17 = Dog 18 = Dove 19 = Toupee 20 = Nose 21 = net 22 = nun 23 = name-card 24 = Nero 25 = nail 26 = notch 27 = neck 28 = knife 29 = knob 30 = mouse 31 = mat 32 = moon 33 = mummy 34 = mower 35 = mule 36 = match 37 = mug 38 = movie 39 = mop 40 = rose 41 = rod 42 = rain 43 = ram 44 = rower 45 = roll 46 = roach 47 = rock 48 = roof 49 = rope 50 = lace 51 = lid 52 = lion

53 = lime 54 = layer 55 = lily 56 = lychee 57 = lock 58 = lava 59 = lip 60 = cheese 61 = sheet 62 = chain 63 = jam 64 = chair 65 = jail 66 = choochoo 67 = choko 68 = chef 69 = ship 70 = kiss 71 = kite 72 = coin 73 = comb 74 = car 75 = coal 76 = cage 77 = coke 78 = cave 79 = cob 80 = vase 81 = feet 82 = phone 83 = foam 84 = fur 85 = vial 86 = fish 87 = fig 88 = five finger 89 = VIP 90 = bus 91 = bat 92 = bone 93 = bomb 94 = bear 95 = bell 96 = badge 97 = book 98 = puff 99 = pope PEGS IN YOUR HOUSE:

Now try to remember the parts and furniture in your house. These should become pegs where you are going to hang all the items you want to remember. For instance my living room: 1. Shoe-rake 2. Flower pot 3. Bookshelf 4. Antique cupboard 5. Armchair 6. 3 seater sofa 7. Low table 8. Armchair 9. Chair 10.Lucky bamboo plant 11.Chair 12.Bookshelf 13.TV set 14.Phone table 15.Cabinet 16.Showcase 17.Dining table 18.Dining chairs 19. Hi-Fi set 20.Small table ACTIVATE YOUR RIGHT AND LEFT BRAIN Functions of the brain: Most of us use mainly the left brain. So it is necessary to do exercises that will activate the right brain as well. I have mentioned some of those exercises above. But here are some more exercises that will help to stimulate your right brain. 1. Shadow boxing or shadow writing with your left hand.

2. Conducting with your left hand. 3. Drawing and painting with your left hand. 4. Describing things with your left hand. 5. Lifting and carrying things with your left hand. 6. Gymnastic exercises with your left hand. 7. Eating with your left hand. 8. Waving with your left hand. Other activities that will stimulate your right brain: 1. Playing musical instrument or singing. 2. Learning a new language, preferably Chinese. (I learned 16 languages in my life. Some of them like Esparanto, Latin, and a few others are quite useless, but the vocabulary that I still retain help sharpen my memory tremendously. 3. Appreciation of art works. 4. Writing and memorizing poetry. 5. Memorizing passages from the Bible especially Psalms and Proverbs, Ecclesiastes and Job. Steps to Christ. The Desire of Ages. 6. Playing with balls 7. Throwing darts and discs or saucers are also very good for developing your neuron transmitter cells.

Finally: Remember that I am not a magician with a magic wand. You have to apply this in your life and “use it or you’ll lose it!”