4 Steps: Improve
Your Memory in 14 Days
 Is
there anything more frustrating than forgetting where you put your car
keys? As we age, some brain cells may deteriorate or function less
efficiently, potentially affecting our speed of mental processing and
ability to retrieve information rapidly--or find the car keys.
Now
a new study from the University of California, Los Angeles offers a
four-step plan to improve your memory with noticeable changes in just
two weeks.
Follow these four steps to sharpen your
memory:
1. Memory Training
Throughout
the day, stimulate your brain with fun brainteasers, crossword puzzles
and memory exercises that emphasize verbal skills.
2. Healthy Diet
Eat
five small meals every day, including a balanced diet rich in omega-3
fats, low-glycemic index carbohydrates (that is, whole grains) and
antioxidants. Eating five small meals throughout the day prevents dips
in blood glucose levels and glucose is the primary energy source for
the brain.
3. Physical Fitness
Take brisk walks with
stretching every day to promote physical fitness, something that has
been found to reduce the risk of Alzheimer's Disease.
4. Stress Reduction
Use
stretching and relaxation exercises to manage stress. Stress causes the
body to release cortisol, which plays an important role in memory
preservation. Cortisol can impair memory and has been found to shrink
the memory centers in the brain.
Led by Dr. Gary Small, the UCLA
study showed that when participants did these four things daily for
just two weeks, there was a noticeable memory improvement as measured
with a positron emission tomography (PET) scan. Physically, those who
followed this program saw a 5 percent decrease in brain metabolism in
the dorsal lateral prefrontal region of the brain, which is directly
linked to working memory and other cognitive functions, suggesting they
were using their brain more efficiently. In addition, they all reported
improved memory and demonstrated better performance on a cognitive
measure controlled by this same brain region.
"We've known for
years that diet and exercise can help people maintain their physical
health, which is a key component of healthy aging," said Small in a
statement. "But maintaining mental health is just as important. Now we
have evidence which suggests that people can preserve their memory by
adding memory exercises and stress reduction to this routine.
Tip: Oh, about those car keys. If you
keep them in the same place all the time, you'll always know where they
are.
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