Memory loss solution

Alzheimer's disease is an illness which can cause mild to severe memory loss.
Parkinson's disease is a genetic defect which can always result in memory loss.
Huntington's disease is an inherited disease which can result in memory loss.
Chemotherapy using cytotoxic drugs to treat cancer
Stress-related activities are another factor which can result in memory loss.
It is also caused by traumatic brain injury, of which a concussion is a form.

Mediterranean Diet May Help Prevent Memory Loss

Researchers at the University of Bari in Italy report in the May 1999 issue of Neurology that diets rich in olive oil may help prevent age-related memory loss in otherwise healthy older adults.

Olive oil contains high levels of monounsaturated fats, and is the main source of fat in the Mediterranean diet. Aside from olive oil, foods high in monounsaturated fat include walnuts, pork, poultry, beef, fish, eggs, and many plant-derived oils.

The process by which these fats protect against mental decline is not fully understood, but speculation that monounsaturated fats help maintain the structure of brain cell membranes, thus protecting against age-related damage is the subject of further research.

Compliments of Practical Memory Institute

If your cognitive skills aren't at their best, you may just need a stick of gum to boost your brain power. Research at the University of Northumbria and the Cognitive Research Unit in Reading, England, shows that the repetitive chewing motion positively influences thinking, memory, and other mental tasks.

In the experiment, 75 subjects underwent a 25-minute test of various types of memory. Those who had chewed real gum showed better performance throughout the test as compared to those who had not chewed gum or had only pretended to chew. The heart rate of gum chewers was slightly faster than in other groups.

Andrew Scholey of the University's Human Cognitive Neuroscience Unit presented his team's findings at the 2001 British Psychological Society's annual conference in Blackpool. He explained that "the mild increase in heart rate may improve the delivery of oxygen and glucose to the brain, enough to improve cognitive function."

Additionally, chewing gum induces a surge of insulin due to the mouth watering in anticipation of a meal. "It is known that there are insulin receptors in areas of the brain important for learning and memory," Scholey said. Overall, he believes that "the results were extremely clear and specifically we found that chewing gum targeted memory."

As more and more people live past age 70, understanding the relationship between diet and cognition becomes imperative. A healthy diet can stave off age-related dementias, according to a recent study.

The National Research Council in Milan, Italy examined 1600 individuals over age 70. Subjects filled out food questionnaires and were tested for mental functioning. Researchers calculated nutrient intake and ranked each subject on cognitive performance.

As reported in the December 2001 issue of the European Journal of Clinical Nutrition (2001;55:1053-1058), low saturated fat and cholesterol, a healthy balance of nutrients, and moderate drinking correlated with less cognitive decline. All subjects showed adequate intake of fruits and vegetables, although women's diets included healthier levels of protein and cholesterol. Close to one third of the men and half of the women studied showed cognitive decline.

While it is not clear how a healthy diet promotes good cognition, antioxidants like vitamins C and E may be the key. Antioxidants clear damaging particles from the body, and have protective effects against heart disease, cancer, and other chronic disorders like Alzheimer's disease. Omega-3 fatty acids found in fish may also keep cognitive functioning intact.

Study leader Dr. ML Correa Leite believes more research is necessary before specific recommendations about diet and cognition can be made.

Compliments of Practical Memory Institute

With normal aging, declines in certain mental functions typically occur, particularly 'executive control' processes such as planning, scheduling, coordinating, and selective attention, key to good memory performance.

Research at the University of Illinois Urbana-Champaign, published in the July 29th, 1999 issue of Nature, reveals that improving cardiorespiratory fitness can improve executive control processes in aging individuals.

Study subjects (aged 60-75) were divided into three groups, each performing gradually increasing levels of either walking, stretching, or toning over a period of six months. The end results revealed that the walking group showed improvement in executive control functions while those who toned or stretched did not. This is because, unlike toning and stretching, walking is an aerobic exercise that increases oxygenation. Improving tissue oxygenation also improves blood flow to the brain, especially to those areas associated with executive control processes. The benefits of aerobic conditioning do not, however, seem to improve other tasks unrelated to executive control. The implication for improved cognitive functioning through regular aerobic activity in all age groups is apparent.

Compliments of Practical Memory Institute

GLUCOSE IMPROVES MEMORY IN THE ELDERLY

A little sugar goes a long way when you're trying to remember something. In a recent study, researchers found that elderly subjects who were given glucose before tests of memory and cognition performed better than participants given a saccharin control solution.

In a study at Glasgow Caledonian University, 20 subjects aged 60 to 80 years were given either glucose or saccharin, and were then asked to complete a series of tests requiring information processing, problem solving, and agile memory.

Study leader Dr Leigh Riby and colleagues presented their findings at the British Psychological Society's annual conference at Imperial College in London. Results proved that glucose improved memory test scores, but not scores on tests of other cognitive abilities.

Still, these findings are promising, since memory tasks are known to present difficulty to many elderly individuals.

Compliments of Practical Memory Institute

New Brain Cells May Be Produced Throughout Life;
"Use It or Lose it" Principle Also in Evidence

Contrary to previous research, scientists under the direction of Salk Institute investigator Dr. Fred H. Gage in La Jolla, CA, have reported startling evidence of neurogenesis in humans, indicating that people may keep growing new brain cells well into old age and that living neurons are kept alive during the process of active learning. Research resulting from studies of the brains of deceased elderly cancer patients indicates that newly-formed neuron cells have been detected only in the hippocampus area of the brain involved in learning and memory.

Just as physical activity enhances the muscles of the body, mental exercise seems to enhance development of neurons, the special nerve cells that make up the central nervous system and the brain. In other studies, researchers believe that even regular jogging may spur the growth of new brain cells. It seems that "use it or lose it" may indeed be a fundamental principle of life.

As reported in the February 15, 1999 issue of The Scientist, these findings open the door to an immensely important area of neurobiological research which has implications for therapies for treatment of damage caused be trauma, stroke, Parkinson's and Alzheimer's Disease.

The time of day may affect memory performance in the elderly, according to a study conducted by the Baycrest Centre for Geriatric Care at the University of Toronto. Using rats trained to a 12-hour light, 12-hour dark circadian schedule, researchers administered various cognitive tests to the animals at different times of day. They determined that elderly rats showed significantly impaired cognitive ability when tested at the end of their activity cycles, particularly under conditions that challenged memory processes involving the area of the brain called the hippocampus. Young rats, however, were apparently unaffected. These findings suggest that in old age, circadian disruption can negatively affect memory and related cognitive functions.

A Case Western Reserve study tracked 193 AD patients and 358 healthy older persons, using questionnaires to discover what their pastimes were between the ages of 20 and 60. After adjusting for gender, economic status, and education, researchers found that those who had participated in fewer physical and mental activities than average in their younger years were 3.85 times more likely to have AD. Results are published in the Proceedings of the National Academy of Sciences [2001;98:3440-3445]. Exercising the brain involves anything that promotes learning, as new neural connections are formed each time the brain is exposed to a new thoughts. Maintaining a high level of activity greatly improved the chances that an individual would stay healthy and mentally sound later in life. This was true regardless of the types of activities the subjects participated in, although intellectual stimulation appeared to be most beneficial in preventing AD. Playing cards, learning a musical instrument, reading, and painting were some of the intellectual pursuits included in the survey.

Dr. Danielle Laurin at Laval University in Sainte-Foy, Quebec, followed 4600 men and women over the age of 65 for 5 years found that those who exercised regularly were much less likely to develop AD and other types of dementia. The more they exercised, the greater their chances of maintaining cognitive abilities well into old age, with the highest physical activity levels only half as likely as sedentary individuals to succumb to AD.

Dr. Laurin's study, published in the Archives of Neurology, was the first to show that exercise can protect against severe diseases like AD as well as staving off the more common age-related cognitive deficits. When combined with the results of the Case Western study, the power of both mental and physical activity as a defense against cognitive decline is powerful.

Here's some food for thought: what you eat can affect how well you study. It's true; a diet rich in essential fatty acids, fruits and vegetables does wonders for your brain power. Don't worry, pizza counts, as long as you make it whole grain and top it with lots of colorful vegetables and cheese. Check out our list of 20 foods that can help you boost memory and study more effectively.

Fish for good health

1. Fish: Herring, salmon, tuna, mackerel, halibut, anchovies, sardines and other cold-water fish are your best source of Omega-3 fatty acids, the primary components of the brain, retina and other nerve tissue. Studies have shown that Omega-3 fatty acids boost energy, enhance learning ability, improve problem-solving skills, and boost memory power and enhance communication between brain cells.

Show some soy power

2. Soy: Foods made from whole, organic soybeans like soy milk and tofu are rich in choline, lecithin and isoflavones. Choline has been proven to positively impact brain development in addition to slowing memory loss, lecithin helps in preventing deposits of plaque in the brain, and isoflavones help improve cognitive function, category fluency, logical memory, spatial cognition and memory recall.

Reap the fruits

3. Colorful and citrus fruits: Fill your platter with all the colors of the rainbow and a few more, and you're guaranteed to improve your brain power. Avocados are especially potent in increasing blood flow to the brain because of their mono-unsaturated fat content. Other beneficial fruits that have a positive impact on your brain and help you recall information quickly include cantaloupes, watermelon, tomatoes, plums, pineapples, oranges, apples, grapes, kiwifruits, peaches and cherries.

Berry, berry good

4. Berries: Blueberries are known for improving motor skills and learning capacity while strawberries are rich in fisetin, a flavenoid that improves memory recall. Elderberries, blackberries and raspberries have other brain power boosting benefits through their antioxidant content.

Go green

5. Cruciferous and leafy green vegetables: Your mother had a good reason for forcing you to eat your broccoli. Cabbages, kale, turnips, Brussels sprouts, broccoli, collard greens, cauliflowers, radishes, spinach, mustard green and water cress all help retain memory. Other vegetables that are good in boosting brain power are onions, red peppers, lettuce, carrots, asparagus, okra, mushrooms, broccoli and sprouts.

Chalk it up to chocolate

6. Chocolate: Chocolate is not only delicious, it's also beneficial to your brain and can help enhance your mood. Natural stimulants boost the production of endorphins that improve focus and concentration. Milk chocolate has been shown to improve verbal and visual memory and boost impulse control and reaction time. Dark chocolate is rich in flavanols that boost blood supply to the brain and help improve cognitive skills.

Go nuts

7. Nuts: Rich in Vitamins E and B6, folate, Omega-3 and Omega-6 fatty acids, and antioxidants, these small food items boost your brain power and improve your mood. The whole nutty family of cashews, almonds, walnuts, hazelnuts, peanuts, Brazil nuts and pecans brings some benefit to your brain.

Sow the seeds of wisdom

8. Seeds: Flaxseeds are a rich source of memory-boosting Omega-3 fatty acids. Roasted pumpkin seeds contain relaxing tryptophan and dry sunflower seeds offer thiamine, a form of Vitamin B that improves memory and cognitive functions.

Gain from grains

9. Whole grains: The best brain stimulating foods are like financial news and information, they help the mind grow. Grains like whole wheat, wheat germ and bran that contain a high percentage of folate. Oatmeal, brown rice, whole-grain breads and cereals, barley and popcorn boost your blood flow to the brain. Wholegrain breads and cereals contain Vitamin B6 while wheat germ is rich in memory-improving thiamine.

No pea brains here

10. Pulses and beans: The brain is fueled by glucose, and as it does not produce its own, the supply has to be kept steady from other sources. Rich in antioxidants, iron and other nutrients, beans help stabilize blood sugar levels. Peas, lentils, green beans, lima beans, black beans, kidney beans, and a variety of legumes help energize the brain.

A sage choice

11. Sage: Whether used as a herb in your food or taken as a supplement in the form of oils and tablets, this member of the mint family has been known to boost levels of the chemical that helps transmit messages to and from the brain. Sage helps in the break down of the enzyme acetylcholine that is needed for the brain to function properly.

Currying brain favor

12. Curry: This spicy Eastern delicacy is good for your brain because of a key ingredient, turmeric. The chemical curcumin which is abundant in turmeric helps remove plaque from the brain.

Brewing brain cells...

13. Tea: This wonder beverage, when freshly brewed, has been proven to improve memory and focus as well as combat mental fatigue. Green tea is your best bet to good relax mentally and keep your wits sharpened because of the catechines it contains. Black tea, while not as potent as green tea, also works well as a brain enhancer.

Egg those memory functions on

14. Eggs: A rich source of Vitamin B and lecithin, eggs are good providers of EFAs (essential fatty acids) to the brain. The yolk is especially rich in choline, a basic building block of brain cells that helps improve memory.

Milk the goodness

15. Calcium-rich foods: Yogurt, cheese, milk and other foods rich in calcium help in improving the function of nerves. Studies have proved that tyrosine, the amino acid in yogurt, is responsible for the production of the neurotransmitters dopamine and noradrenalin. In short, yogurt helps improve alertness and memory.

Beef up your brain cells

16. Iron-rich foods: A deficiency in iron has been proven to be the most common cause for poor concentration, decreasing intelligence and slow thinking processes. Iron is essential to supplying the brain with the oxygen it needs to continue normal activity. Red meats and liver are the best sources of dietary iron.

Sweeten the process

17. Carbohydrate-rich foods: When eaten without protein or fat, carbohydrates provide a soothing effect to the brain. The glucose from the carbs provides the fuel the brain needs to energize you. Avoid refined carbohydrates like white bread, pastries and pasta though, as they cause lethargy. Instead, stick to starches and sugars in the form of grains, legumes, fruits and vegetables.

Super supplements

18. Supplemental herbs: Gingko biloba is one well-known supplement that improves mental clarity, alertness and memory. It stimulates blood flow to the brain by dilating blood vessels and increasing the supply of oxygen. It also destroys free radicals that are detrimental to brain cells. Others, though not as popular, are equally effective. Rhodiola rosea is a root that is used in the treatment of poor attention span, tiredness and decreased memory capacity. Herbalgram helps renovate oxygen-deprived cells while Panax ginseng has memory enhancing effects.

Oil those brain cells

19. Organic and plant oils: Get things moving in your brain with memory-boosting essential fatty acids. These EFAs can be found in oils such as olive, walnut and flaxseed.

Irrigate your brain

20. Water: Nearly three fourths of the brain is water, which makes this life-giving liquid an essential component for the smooth functioning of the brain. When dehydration occurs, the brain releases the hormone cortisol which shrinks dendrites, the branches in the brain that store information. This leads to a decrease in memory power. Cortisol also produces adrenaline which affects mental and cognitive functions. Make sure you drink at least 8 glasses of water a day to keep your brain active and quick.

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