DEALING WITH BRAINFOG: MEMORY

[Guest guest]

The following article is from my depression support group. The group leader

is wonderful about sending in information that will help those of us who have

problems in addition to depression. This is being forwarded with her

permission.

It's the first time I've seen photos of the brain showing the effects of

fibro and chronic fatigue. If you have a doctor who's telling you it's all in

your head, print this out and take it in to him/her. Even if it's black and

white, the difference will be noticeable. After all, they're used to seeing

x-rays in black and white.

Dix

DEALING WITH BRAINFOG: MEMORY

Scans of a " Normal " Brain and of One of a Fibromyalgia Patient

Scans of a " Normal " Brain and One of a CFIDS Patient

Most of us with FMS/CFIDS experience memory disturbances to a certain degree.

Sleep disruption, agonizing pain, blood flow disturbances, and perhaps a brain

chemistry abnormality interfere with short-term memory. Consider these

suggestions for coping with this exasperating problem.

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PAY ATTENTION:

As obvious as it may sound, this is often ignored. Much of the time we operate

on " automatic pilot " and do not consciously try to remember. We often assume

that memory works like a sound-activated tape recorder, but new things will not

imprint themselves, we have to make an effort, turn on the recorder, as it were.

If we are to retain information, we have to pay attention and relate it to what

we already know. Many times we forget things because we were not consciously

trying to remember, but were thinking about what we were going to say or do

next, or else we are distracted. It helps to repeat thing out loud. Even anyone

who overhears us may think us strange, it is worth it, and if we bother to

explain what we are doing, they will be understanding. Repeat orally, at least

once, and as many times as you think necessary, whatever you need to remember,

even daily errands. " I have to pick up from the library at 4:00. I'll

stop for a gallon of milk and a head of lettuce on the way home. "

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WRITE IT DOWN:

Keeping lists, calendars, and diaries is essential. Not only do they provide a

written record to help you remember what you did when, but the very act of

entering the information helps embed it into the brain. Always have paper and

pencil by the telephone. Before making a call, make a note of the points you

want to cover. As the other person is speaking, write down whatever thoughts

come to mind before you forget them, and also note anything you will want to

remember. And, incidentally, be sure the phone is near a comfortable chair.

There is no need to expend your limited energies in standing through a

conversation, and most people also think more clearly when relaxed.

A meeting, especially an important one such as with the boss can jumble anyone's

thoughts, even if he does not suffer memory or concentration problems. Stay

calm, and remember that note pads are common in the work environment, so you

need not have any reservations about using one. Just as you do in phone

conversations, list your thoughts on paper and check each one off as the

opportunity to discuss it arrives.

In an important meeting, a support group, or a social occasion, you may want to

make sure that your ideas are properly conveyed. If your acquaintances

disapprove of your note pad, and you can not convince them of its propriety nor

yourself of the acceptability to offend in this small matter, try writing out

your thoughts ahead of time and memorizing the list. You may forget a few items,

but chances are that you will remember more than if you had not made the list.

Before going to the doctor, write out your concerns. Phrase your questions

concisely, and consider just handing him a copy of your list. He can go down the

list, and you can jot down his answers. Before an appointment at which you

expect to be asked for a medical history, write it out a few days ahead of time,

and add to it as you recall more. Do the same for the medications and

supplements you are taking.

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GIVE IT MEANING:

To help yourself remember mundane information, try making acronyms, rhymes,

codes, analogies, or stories. Example: When we got new license plates for our

pickup, " 7GG-SH " ,my teenage son's response was Hmm, Seven Gorgeous

Girls--Shhhh! " After hearing that, I can usually remember the number. Phone or

locker numbers may be relatd to significant dates. Vernon H. Mark, MD., a

neurosurgeon, in his book, Brain Power, suggests incorporating information into

a song, because melody is generated in the right hemisphere of the brain and

words originate I the left. Thus, " the whole brain is focused for optimum

retrieval. "

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PRACTICE REMEMBERING:

It helps to retrieve information several times before you actually need it. If

you leave the car in section 5F of the mall parking lot, repeat " Five-F, Five-F,

Five-F, " several times, orally if possible, when you first park, and again after

twenty minutes, then every hour until you need to find the car.

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VISUALIZE IT:

To help recall names, Cook, Ph.D., founder of the Memory Assessment

Clinic in Bethesda, land, suggests that you focus on a distinctive facial

feature, and exaggerate it. If you meet a redheaded person, you might imagine

the hair on fire. As you repeat the name aloud, think of another association,

mentally making an exaggerated link of the name with the image. Thus if the name

is Barbara, in your mind's eye, you may see Barbara's red hair on fire, and the

barber putting out the flames. Although this process will seem silly and

time-consuming, it will get easier with practice.

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RELAX:

Racing your brain in an effort to make yourself remember only makes the

situation worse. Try not to panic, and try giving yourself some clues. When you

cannot remember the name of a restaurant, for example, try to think about what

it looks like and the last time you ate there, and the name will probably come

to mind. Say the alphabet, and the initial letter may trigger the memory. If

that does not work, get your mind on something else for a while. Later the

memory block will probably be gone. Relaxation techniques can also help.

le Lapp, a memory-training researcher at Stanford University and the

author of (Nearly) Total Recall: A Guide to a Better Memory at Any Age, suggests

visualizing a tranquil scene, such as the beach. Use your senses. See the ocean,

hear the waves, smell the fresh air, breath deeply. This will help you calm down

and regain control.

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KEEP FIT:

All vitamin and minerals are important for brain functions, but Dr.Mark states

that the B-complex vitamins are especially relevant to mental health. Research

at the University of Texas at Galveston indicates that adequate intake of iron

and zinc seemed to improve memory in premenopausal women who were deficient in

them. Making sure the diet is rich in dairy products, whole grains, green

vegetables, meat, poultry, and fish may benefit the memory. (See also Nutrition

for Fibromyalgia and Related Conditions. Physical exercise has been shown to

increase blood flow to the brain, make you more alert, and help maintain memory.

A four-year study at Baylor College of Medicine at Houston found that physically

active persons scored better on tests of cognitive abilities than those who were

inactive.

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EXERCISE YOUR MIND:

The key to fighting a decline in memory is challenging mental activity,

according to ph Mendels, MD., medical director of the Memory Institute in

Philadelphia. Working crossword puzzles,learning computer programs, taking up a

musical instrument, or even playing games can keep the mind active and boost

memory function. Dr. Crook has suggested this exercise to do whenever you are in

an unfamiliar place. Mentally note the placement of ten objects. After leaving,

try to picture the room and the position of each item.

If you, like most of us with FMS/CFIDS are having problems with your memory, try

using some or all of these techniques. The more you use them, the easier it will

become. As it becomes easier and you start to remember more, your confidence

will improve, and that in itself will provide another important step in

fostering more improvement.