Memory exercises and stress reduction coupled
with a healthy diet and regular physical exercise improves
memory in older adults, a study shows.
This four-component lifestyle program "not only improved
memory but also improved brain efficiency in just two
short weeks," study chief Dr. Gary Small from the University
of California, Los Angeles stated.
"Initially, we were skeptical that we could have an impact
in such a brief period of time but we were pleasantly
surprised because the volunteers who followed the lifestyle
program not only noticed better memory ability but when
we tested them with objective tests we found that there
was significant improvement in memory," he said.
In the 14-day study, 34 adults with normal memory were
randomly assigned to no behavior modification or to a
memory improvement plan that entailed the following:
Eating five small healthy meals per day rich in omega-3
fats from fish and olive oil, healthy whole grain carbohydrates
and antioxidants. Eating five small meals instead of three
larger meals prevents dips in blood sugar, the primary
energy source for the brain.
Taking daily brisk walks and physical conditioning to
help brain circulation, which has been found to reduce
the risk of Alzheimer's disease.
Performing stretching and relaxation exercises, which
curb the body's production of the stress hormone cortisol.
Cortisol can impair memory by shrinking the brain's memory
centers.
Memory training -- brainteasers, crossword puzzles and
basic memory exercises improve everyday memory skills.
"The memory techniques that we taught people were probably
the most important component," Small said.
Right before and right after the study, each subject
underwent positron emission tomography or "PET" scans
to measure activity throughout the brain.
After the 14-day study, PET scans showed that adults
who followed the memory improvement plan recorded a marked
decrease in brain metabolism in an area of the brain directly
linked to working memory and other cognitive functions,
suggesting that they were using their brains more efficiently.
"It was interesting that people had better memory and
they used up less brain power," Small said. "It's similar
to a physical fitness model -- you go the gym, you work
out, lift some weights and you are sore, but after a few
weeks of training you can lift heavier weights and you
use less energy to do it," he explained.
Subjects in the study ranged from 35 to 70 years of age
-- on average they were 53 years old. "We know from past
studies that subtle evidence of brain aging can be seen
on PET scans even in people in their 30s," Small noted,
"so it's something that starts relatively early in life."
He believes it's "probably never too late or too early
to get started on a healthy lifestyle to improve your
brain health."
Dr. Small details the memory improvement plan used in
this study in his book called The Memory Prescription.
He presented results of the current study this week during
the American College of Neuropsychopharmacology's annual
meeting in Hawaii.
