By age 40 or 50, many people will experience age-associated memory
impairment, characterized by such lapses as forgetting names, phone numbers, and
where the car keys were last placed. “Genetics—what you inherit from your
parents— accounts for only one-third of the risk for dementia or rapid brain
aging. That means the other two-thirds is non-genetic and partially under an
individual’s control,” explains Gary Small, M.D., director of the UCLA Center on
Aging, which conducts five-week memory-training courses to help adults of all
ages develop skills to improve memory retention and recall.
As brains age, the synapses —or connections between neurons—begin to function
less efficiently. Diseases associated with age, including heart disease and
strokes, may cause memory impairment, as can some of the many medications taken
by older people in poor health. Even young, healthy people become forgetful, due
to hectic lives, sleep deprivation, and, for women, hormonal swings.
Adopting healthier habits and stimulating the brain with mental exercises are
key to mental health and mental performance. Dr. Small, author of The Memory
Bible: An Innovative Strategy for Keeping Your Brain Young, identifies four
areas of key importance: diet, stress reduction, physical conditioning, and
mental activity and memory training.
“Positive lifestyle changes—getting enough sleep, exercising and reducing
stress—and wise nutritional choices provide the brain’s cells with extra
protection against wear and tear. Eat foods rich in antioxidants (e.g., broccoli
and berries) and omega 3 (e.g., olive oil and fish),” suggests Dr. Small. “And
mental training helps your brain’s neurons become more efficient, so it takes
less effort and energy for them to operate well.”
Further, be sure to take medications prescribed for conditions such as high
cholesterol or high blood pressure. “These will protect your brain so that you
can achieve better brain health over time,” Dr. Small
observes.
