Keep a memorable memory

You told us

In our November issue, we asked what you do to keep your mind sharp. Here's what some of you had to say.

• Try to do math in my head rather than a calculator - Jan H, Louisville
  
  
• I've started using Brain Age on Nintendo DS along with some other exercises from books - Steve T, Austin
  
  
• Reading Reading Reading - Even if you can't afford to travel, you can see the world by reading. Charles E, Manvel, TX
  
  

Want more tips? Read on

Your brain: mind and matter

Essentially, memory is the process of learning information, storing it, and then having the ability to recall it when you need it. Learning begins with power connections in your brain: neurons firing messages to one another. Your ability to process information is determined by the junctions between these neurons, called synapses. The more you use your synapses, the stronger they get. That's why you may have strong neural pathways for your family history and weak ones for 80s music trivia.

Problems arise when synapses lie dormant. The less you use certain connections, the greater chance they have of falling into disrepair. Think about dormant synapses like you may think of your foreign language skills. Even though you took French in high school, you can't get much past "Bonjour" now. Even worse with synapses: you loose them and have to start growing them again. The good news: you do get a do-over, and can regrow the synapses if you use them.

Six quick tips for your memory

Your brain wants one thing: attention. Feed it, challenge it, care for it, and you'll smack bad genes square in the face. One of the key things is to constantly stretch your mind - be it through crosswords, Scrabble, chess, getting lost, or learning a new language. Thankfully, there are many ways to keep your brain operating at maximum efficiency, maximum power, and maximum quality:

1. Teach a lesson. Teaching can save your brain. You're far more likely to retain information if you teach it to someone else. Take advantage of mentoring opportunities, by instructing a class in your favorite hobby at a community college or inviting neighborhood teens over to teach them how to change a tire or make a veggie stuffed whole wheat pizza. Teach the next generation, and you'll power up your own generator.
   
   
2. Be a lifelong learner. While the ideal image of retirement includes life on a hammock by the ocean, complete with four naps a day, your brain just might turn to the consistency of a milkshake. Your brain has a fighting chance if you keep it active. Work it. Challenge it. Teach it new things. Learn a new hobby or take new lessons. Attend classes at that same community college where you volunteer. Challenging your brain will reward you.
   
   
3. Live in the moment. One of the keys to a healthy mind is to live as much as you can in the moment; that is, thinking about what you're doing right now, not worrying about the mistakes you made yesterday or the headaches that await you tomorrow. All of these worries add stress to your mind, which can lead to shrinkage of your hippocampus (see last month's column) and memory loss. Next time you're playing with the kids, grand-kids, or friends, concentrate on the game and the great experience you're enjoying, rather than letting tomorrow's work or planning for next week weigh you down.
   
   
4. Feed on brain food. Among the best power nutrients to help keep your cerebral power lines strong are omega-3 fatty acids - the kind found in fish like salmon. These healthy fats have been shown to slow cognitive decline in people who are at risk. Consuming 13 ounces of fish a week or two grams of fish oil or (if you do not like the taste of fish or fish oil) 600 mg of DHA a day will do the trick. Vegetables can also help. Just two servings a day reduce the decline in thinking by 35 percent over six years.
   
   
5. Go with the flow. Your blood feeds your brain nutrients. Reducing high blood pressure to normal improves cognitive function and slows Alzheimer's progression substantially. So do a little physical activity and push away from the table early, floss regularly and do whatever is needed to keep your blood pressure at 115/75 or so.
   
   
6. Learn to tell a joke. There's a lot of evidence that a good laugh can help improve your immune system, and humor can also have a valuable effect on your memory. Having a sense of humor is a sign of intelligence, so telling a joke is another way to challenge your brain.
   
   

Bottom Line

We've all heard the expression "use it or lose it." Memory is no exception. Keeping your mind challenged and your body relaxed can reduce your risk of memory loss and improve brain power.

Who is Dr. Roizen? A nationally renowned expert, Michael Roizen, M.D., or "Dr. Mike," is personable, witty, and full of important health insights imparted through his books, a radio show, and his Website, www.realage.com. He's also chief wellness officer and chair of the Wellness Institute at the Cleveland Clinic, where he practices both internal medicine and anesthesiology. He's listed - along with his physician wife - as one of the 1,000 Best Doctors in the United States. At the age of 62, Dr. Mike has also been a top-ranked squash player. His RealAge books and his "YOU" books - coauthored with Dr. Mehmet Oz - YOU: On a Diet, YOU: The Owner's Manual, YOU: Staying Young and YOU: The Smart Patient - are runaway bestsellers. His radio show, "YOU: The Owner's Manual with Dr. Michael Roizen," is sponsored by Humana and heard on radio stations nationwide. You can learn about topics to be discussed and guests by subscribing (it's free) to that radio show's newsletter by writing subscribe in the subject line and emailing to youdocs@gmail.com. His Website, www.realage.com, has a program aimed at helping health-conscious consumers stop biological aging and live longer, more exciting lives.