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.