BOOST YOUR BRAIN POWER

    “It is normal to have occasional episodes of minor forgetfulness but some types of memory loss are more substantial than others as we age,” says Arthur Kramer, a professor of psychology and neuroscience at the University of Illinois at Urbana-Champaign.  “For example, you meet someone at a party and want to remember their name, what they looked like and what you talked about,” Kramer added.  The memory takes different pieces of information and puts them all together.  The brain is surprisingly adept at compensating, and other types of memory can improve or remain intact over time to help retain a vigorous mind.

    In late adulthood, the brain region is responsible for forming some types of memories – the hippocampus – shrinks one to two percent annually, leading to memory challenges.  Regular aerobic exercise encourages the use of new brain cells even when workouts are not strenuous.

    In a trial published in the Proceedings of the National Academy of Sciences in January 2011, older adults were asked to either exercise or stretch.  Exercises began with 10-minute walking sessions, extending them by one minute each week until they walked for 40 minutes three times a week.  Over a year their hippocampal volume increased by two percent on MRI brain scans, reversing age related loss by one to two years and improvement of memory.  Those who only stretched showed a decrease in hippocampal area.  Aim for at least 30 minutes a day, five days a week of moderate intensity aerobic exercise, such as brisk walking or hiking.  Social people are more likely to retain their brain power.  Over an average of five years, the rate of decline on a broad range of cognitive abilities, including several types of memory, was 70 percent lower in least socially active.

    Regular consumption of fish, fruit and vegetables protect mental ability.  Researchers from the University of Pittsburgh tracked the diets and using MRIs, the brain volume of 260 older people with cognitive function in a study presented at the Radiological Society of North America in November of 2011.  After 10 years, those who ate baked or broiled fish at least once a week had larger and healthier cells in brain areas responsible for memory and learning.  Listening to mellow music, visualizing pleasant scenes and writing your thoughts all helps retain memory.  Stop smoking if you do and limiting alcohol are good ways to relieve stress.