I used to have a memory that amazed people, but in the last
few years I've had trouble remembering names and movie titles. ("You know,
the one about the guy who goes somewhere? It won that award...") I hope to
have many years of sharp thinking ahead of me—I'm in my mid-40s, nowhere near
senior-moments territory—so I got to wondering: Is there something I should be
doing now to counteract the lapses that already seem to be taking place?
There's no way around the fact that memory erodes as we get
older. The hippocampus, the area of your brain responsible for building memory,
loses 5 percent of its nerve cells with each passing decade. Plus, aging slows
production of acetylcholine, a neurotransmitter vital to learning and memory.
Based on these facts, scientists once believed that a person's mental ability
peaked early in adulthood, then went downhill from there. But over the last few
decades, research has found that adults' brains are still able to form new,
memory-building neural networks in a process known as neuroplasticity. The
reassuring latest thinking: With a little effort, anyone can boost their power
of recollection.
To test this theory in the real world, I tried an array of
research-backed brain-sharpening techniques over one six-week period. Am I now
able to list all 44 U.S. presidents? No. But can I more easily summon up where
I put my keys? Yes. And I think being able to leave my apartment and lock the
door is a more valuable life skill than remembering James K. Polk. Here's what
worked for me—and what fell flat.
Technique #1: Play
brain games
Puzzles like Sudoku and crosswords may improve memory and
delay brain decline, though experts are not yet sure why. "My guess is
that playing them activates synapses in the whole brain, including the memory
areas," says Marcel Danesi, PhD, author of Extreme Brain Workout. Research
so far is decidedly mixed: Some studies have found that, while doing crossword
puzzles may make you better at remembering the capital of Burkina Faso, there's
little evidence they'll boost your performance at more general tasks, like
remembering where your car is parked. But a 2011 study showed that participants
who played a computer game called Double Decision for six years improved their
concentration so much that they had a 50 percent lower rate of car accidents.
The main problem: You have to play the games every day,
forever, to keep up the benefits. I've mostly kept up. (Except on weekends. Or
if I've had a busy week. OK, I haven't kept up.)
Technique #2: Eat the
right foods
According to Gary Small, MD, director of the UCLA Memory
Clinic, memory super foods include antioxidant-rich, colorful fruits and
vegetables, which protect your brain from harmful free radicals. He's also
enthusiastic about low-glycemic carbs, like oatmeal, and anything with omega-3
fatty acids. In fact, a recent study published in Neurology found that people
with low levels of omega-3s had brains that appeared to be a full two years
older in MRI scans. That was incentive enough for me to follow the
memory-enhancing diet from Dr. Small's book The Memory Prescription, which
claims it works in just two weeks. Much like the Mediterranean diet, it's heavy
on produce, legumes, nuts and fish. It's low on meat, since meat's omega-6
fatty acids may contribute to brain inflammation, a possible underlying
mechanism for Alzheimer's.
Related: 25 Signs and Symptoms of Alzheimer’s Disease
Refined sugars produce a similar effect, so they were also
out. (That was the toughest for me.) I ate a farmers market's worth of
blueberries, spinach, avocado and beets, and consumed enough fish to sprout
gills. I also went beyond Dr. Small's advice and took 2.4 micrograms of vitamin
B12, the standard recommended daily amount—since studies show people with low
levels perform poorly on memory tests—and 1,000 international units of vitamin
D, discovered by Tufts University researchers to boost cognitive function. (My
doctor signed off on the supplements.)
My grade: A It was difficult to eat meat only once a week,
until I noticed how much less physically and mentally sluggish I felt. And my
memory became markedly sharper over 14 days. (For instance, I quit using a
bookmark because I could remember the page number I'd stopped on the night
before.) Planning those meals took a lot of prep, but it paid off tremendously.
I still try to use the diet as a guideline: I eat meat once a week, aim for
five fruits and vegetables a day and pop omega-3 supplements (since I don't get
as much fish as I did on the diet).
Technique #3: Quit
multitasking
"One reason people can't remember where their keys are
is they're not paying attention when they put them down," says Mark
McDaniel, PhD, a psychology professor and memory researcher at Washington
University in St. Louis. (His suggestion for always finding them: "When
you put them down, stop and say out loud, 'I'm leaving my keys on my
dresser,'" or wherever you're placing them.) Studies show that it takes
eight seconds to fully commit a piece of information to memory, so
concentrating on the task at hand is crucial. I willed myself to stop giving
everything "continuous partial attention," a term coined by tech
honcho Linda Stone. I put away my gadgets when they weren't absolutely needed.
Technique #4: Master a
new skill
A recent Swedish study found that adults who learned a new
language showed improved memory for people's names, among other things. Any
activity that is practiced diligently, such as knitting or skiing, will likely
have this effect, researchers say. I vowed to learn to play the keyboard. On
YouTube I found PlayPianoKing, an affable guy who teaches everything from
Pachelbel's Canon to "Gangnam Style."
My grade: C- While I did learn a mean "Gangnam" and
felt my concentration improve, I soon gave up: With brain games and a diet
overhaul crowding my schedule, the hour-long, every-other-day lesson was making
me cranky, even before I saw any noticeable memory gains.
Technique #5: Get more
sleep
Researchers at the University of Pennsylvania have discovered
that losing half a night's rest—three or four hours—on just one evening can
erode memory. And the journal Nature Neuroscience recently reported that one
way to slow decline in aging adults is to improve the length and quality of
sleep. During a deep sleep of eight hours or more, it's believed that the brain
shifts memories from temporary to longer-term storage. Yet according to the
Centers for Disease Control and Prevention, one third of us get less than seven
hours a night—including me.
So, for more than a month, I implemented a stringent
schedule: I would put my preschooler to bed and take a bath. Then I'd hit my
own bed with a book, rather than watch TV or movies, which several studies
reveal will make you feel too keyed up to wind down. Normally I fall asleep at 11:30
p.m. and wake at 5:45 a.m., but the new routine put me out by 10.
My grade: A+ Nothing had a better effect on my memory than
that long stretch of sleep. I was able to semi-credibly measure the difference
because I started my other interventions a few weeks before this one. I bounded
out of bed fully recharged. My mind became as focused as a laser beam; I even
remembered every mom's name during the school run (no more "Hey,
you!" or just "Hi!").
Technique #6: Use
mnemonic devices
These are basically memory tools that give meaning and
organization to a random group of words or concepts. They could be an acronym
(BOG for "Buy oranges and grapes"), an exaggerated visualization
(imagining a massive stethoscope to remember a doctor's appointment) or a rhyme
(to recall a co-worker's name, I'd remember, "Ted has a giant
forehead"). Memory champions also love chunking, or breaking a large
amount of information into more manageable nuggets.
My grade: A+ I found these tactics enormously helpful. I
usually forget my poor nephew's birthday, but this year I actually sent a gift,
thanks to the unpleasant but memorable NITS ("Nephew is 10 Sunday").
Technique #7: Hit the
gym
Researchers from the University of California at Irvine
recently discovered that a little exercise might yield big mental benefits.
They had one group of subjects ride stationary bikes for six minutes, while
another group cooled their heels. Afterward, the active group performed
significantly better on a memory test. Instant results! The researchers believe
the boost may be tied to an exercise-induced brain chemical called
norepinephrine, which has a strong influence on memory. And Dr. Small contends
that exercise is the best memory aid of all. "It can increase your brain
size," he says—and the bigger your brain, the greater your capacity to
remember. His recommendation: 20 minutes of brisk walking a day.
Get started with this Slim and Strong Walking Workout.
I began doing an hour daily—more than Dr. Small recommends,
but also more consistent than the gym workouts a few times a week I used to
favor, and, according to many experts, more effective in juicing up memory.
My grade: A- This moderate, regular activity worked wonders
on my stress levels, and it became much easier to concentrate afterward, so I
could fix things (like a grocery list) into my memory. I grew addicted to my
walks and still take them. In fact, I found that the memory-boosting healthy lifestyle
habits—exercising more, stressing less, eating a better diet —were the most
sustainable over time. And that's a win-win.
Source;
http://www.foxnews.com/health/2013/09/14/7-tricks-to-improve-your-memory/#ixzz2f1fQAtLR