Forget where you left your keys this morning? Or maybe you left your umbrella in the
office before a rainy evening.
Don't worry, it's probably not a sign of Alzheimer's — everyone is a little forgetful
now and then.
But the prevalence of Alzheimer's and other types of dementia, which slowly deteriorate
the brain's capacity to make new memories, retrieve older ones and perform other mental
and physical tasks, is on the rise as the baby boomer generation hits retirement age. A
2007 Alzheimer's Association report estimated that more than 5 million Americans were
currently living with the disease and that that total could reach 16 million by 2050.
Scientists are still trying to unravel the many mysteries of the brain — how our
brain processes information, how memory works, how the brain ages and how diseases like
Alzheimer's develop — so that we better understand our own minds and how to keep them
healthy.
But while there is still a lot to learn about our noggins, several studies have worked out
a few ways to help keep your thinking organ in shape, now and as you age.
Weighing in at an average of 2.7 pounds (1,200 grams), the human brain packs a whopping 100 billion neurons. Every minute, about three soda-cans worth of blood flow through the brain. Credit: dreamstime.
1. Eat Your Brain Food
You are what you eat, or at least your brain is. A diet
of junk food can junk up your brain, as things like trans fats and saturated fats, common
in heavily processed foods, can negatively affect the brain's synapses. Synapses connect
the brains neurons and are important to learning and memory. On the other hand, a balanced
diet rich in omega-3 fatty acids — found in salmon, walnuts and kiwi fruit — can
give the synapses a boost and help fight against mental disorders from depression to
dementia.
2. Hit the Gym
Giving the rest of your body a workout can also improve your memory, make you think more
clearly and decrease the risk of developing cognitive diseases, several studies have
suggested. Because exercise
is a mild stressor to your body, eating up the precious energy needed by the brain, it
triggers the release of chemicals called growth factors that make the brain's neurons
stronger and healthier. Half an hour every other day will do it, experts say. And don't
forget to stretch: Stretching can help reduce stress, which can impact the memory centers
of your brain.
3. Mind Benders
Give your brain a workout, too, with brainteasers, crossword puzzles and memory games
— studies have shown that using these tools to stay mentally active can reduce the
risks of developing dementia by building and maintaining a reserve of stimulation in your
brain. Even following the current political campaign can provide a boost to
the systems that control attention and learning that are hard-wired into the brain.
4. Memory tricks
Keeping information stored in your memory banks and retaining that memory with age may
also be a simple matter of mind control. For example, confidence in your
cognitive abilities could actually affect how well your memory functions, particularly for
the elderly. Because some older adults tend to blame memory lapses on age, regardless of
whether or not that is the cause, they can keep themselves from even really trying to
remember. Prediction can also enhance memory: If you have a good idea of the information
you'll need to recall later, you're more likely to remember it.
5. Give it a Rest
Sleep gives your brain a chance to replay the memories of the day and consolidate them for
long-term storage. One study suggested that the brain can do its reviewing much faster
when you're asleep than when you're wide awake — so no more all-nighters, students. A
90-minute mid-afternoon nap can even help solidify long-term memories, such as events or
skills you are trying to master. Siesta anyone?
Of course, none of these mind-enhancing tips is fool-proof. Some studies have suggested
that developing Alzheimer's and other types of dementia is partly a matter of genetics.
One such study, presented in July at the Alzheimer's Association's International
Conference on Alzheimer's Disease, hinted at a connection between mothers who develop
Alzheimer's and the chances their children will become afflicted in old age. Another
suggests that having a specific pattern of proteins is a risk factor for the debilitating
disease.
But for now, no one can predict exactly who will or won't develop dementia. While
scientists work on better indicators and cures, doing your own part to keep your body and
brain healthy is probably the best you can do. (livescience,
8.15.2008, Andrea Thompson,
Senior Writer) http://www.livescience.com/health/080815-top5-brain-health.html