Take care of your brain.

On this Page:

• The Brain and It’s Functions
• How the Brain Works
• What Happens To Cause Memory Decline And Loss?
• Challenges to Memory
• Measures to improve brain health
• Nutrients Important for Brain Health

Maximize Memory & Brain Power

The brain is perhaps the most mysterious and complex organ in the body. The working of the human brain has been a key topic of research in resent years. That interest has been sparked by several different factors.

One of those factors has been the prevalence of Alzheimer’s Disease in America today. It currently afflicts 4 to 6 million, and is predicted to rise to 14 million by mid-century; a 350% increase from the year 2000. Current research shows that a persons risk of developing Alzheimer's doubles every year over 65. Estimates are that one half of people over 85 years old will have symptoms of disease.

Another important factor is concern over children and their development. Past research has showed that the first few years of life that a majority of the synapses have formed and that by adolescence the brain is completely formed. New research shows that’s just not true. A newly developed brain scan allows researchers to study the brain in ways not previously possible. As a result, we now know that the teen brain is still a work in progress. According to the new research, the brain most likely develops in fits and starts with neural developments tied to important new learning abilities.

As well as the concern over Alzheimer's disease and childhood brain development, there is interest in brain research because of the millions of baby boomers dealing with the normal loss of memory function associated with growing older. They’re not one bit happy abut it! Actually though, no matter what stage you’re in, you should be concerned with brain health.

So let’s learn how the brain woks and how you can maximize its potential.

The brain weighs only about 3 pounds and is composed of about one trillion cells. What a powerhouse it is. The brain:

• Controls every body action
• Enables critical thinking
• The seat of emotion, learning and memory

The Brain and It’s Functions

The brain has three major parts:

1. Cerebrum
2. Cerebellum
3. Brain Stem

Bain stem functions:

• Connects the brain with the spinal column
• Controls functions that keep us alive like breathing, heart rate, blood pressure and food digestion. Those activities occur without any thought.

The Cerebellum

Things are a little different in the cerebellum. That region controls voluntary movement. When you want to mover your arm, brush your teeth, etc., you form the thought and areas in the cerebellum translate your thoughts into action.

This powerful area of the brain is located at the bottom of the brain. It is immature at birth but develops through childhood and adolescence, reaching its full potential during late adolescence or early adulthood.

The human cerebellum is impressive. First of all, it contains more nerve cells (neurons) than all the rest of the brain combined. Second, it is a more rapidly acting mechanism than any other part of the brain, and therefore it can process quickly whatever information it receives from other parts of the brain. Third, it receives an enormous amount of information from the highest level of the human brain (the cerebral cortex), which is connected to the human cerebellum by approximately 40 million nerve fibers.

The Cerebrum:

The cerebrum or cortex is the largest part of the human brain, associated with higher brain function such as thought and action. The cerebral cortex is divided into four sections, called "lobes":

1. frontal lobe: controls higher thought process and is the “home” of the personality and emotions
2. parietal lobe: helps people understand what they see and feel
3. occipital lobe: processes vision
4. temporal lobe: hearing and word recognition

Very recently scientists finally discovered that the anterior cingulate cortex, located in the cerebrum, stores and retrieves older, or lifelong, memories. This is very exciting because it may lead to treatments for memory disorders like Alzheimer’s and other dementias.

How the Brain Works

Each area of the brain works a little differently so let’s just concentrate how the brain processes memory.

First let’s remember that the brain is made up of a trillion cells (or neurons). An event is captured as a distinct electrical pattern in a neuron. It is thought that long-term memory is processed in the hippocampus. The stronger the memory, the more neurons are used and connections are created. Depending on the person, it takes hours or perhaps days to store a new memory.

There are different types of memory. First there is short term memory, a kind of note pad for temporary recall of information. For instance you must remember the first part of this sentence to be able to understand its meaning when you get to the end of the sentence. Short term memory holds information under process. How long can you hold a short term memory? Not very long. Short term memory decays rapidly and has a small capacity.

There is also something called working memory, the memory you need to complete a task. For example, when we’re traveling we remember the instructions on using calling card but most of us don’t remember the instruction for long.

Long term memory is intended to store a memory for a long time. Information from short term and working memory are transferred to long term memory. There are two types of long term memory, episodic memory and semantic memory.

Episodic memory represents our memories in a serial form, semantic memory, on the other hand, represents a structured record of facts, concepts and skills that we’ve acquired. Semantic and episodic memory allows us to develop new learning from our experiences.

When people remember an experience they are literally recalling it from neural pathways. The brain activates a pathway either quickly or slowly depending how familiar you are with the information being accessed and how well you learned it in the first place.

Causes Of Memory Decline And Loss?

Memory decline as we age is a natural occurrence. Even though some memory loss is inevitable, good physical health can help you preserve your cognitive ability and slow the decline of memory impairment. By eating right, exercising, staying mentally active and getting the proper nutritional components you can not only enhance memory function but you can support optimal brain health.

Researchers think there are a number of reasons healthy brains forget things:

• Decay— Information we don’t use or reinforce may simply fade away. The brain registers all raw data but retains only those with meaning. The sharpest decline in memory is shortly after hearing, seeing or experiencing something unless there’s repetition or other reinforcement.
• Interference— New information may bury or replace the old.
• No longer accessible — the so-called Tip of the Tongue phenomenon. You can recall the information but can’t name it. Often, for unexplained reasons, the memory will suddenly emerge when you are no longer trying to recall it.
• Overload— The brain is temporarily overloaded and distracted by stimuli. This is common in busy American lives.

Dementia and Alzheimer’s Disease

In dementia and early Alzheimer’s disease, there is severe difficulty moving newly learned information into long term memory. Unlike normal memory loss associated with aging which is intermittent and annoying, the memory disorder in Alzheimer’s is relentless and disabling. (Click here for more information on Alzheimer’s disease)

Known Risk factors for Alzheimer's Disease

• Age
• Family history
• History of heart disease: There is interesting research coming in, that in autopsy, the changes in the brain associated with Alzheimer’s occur at a higher rate in those people with a history of heart disease. Researchers found that the higher the mid-life blood pressure the more “tangles and plaque” were found at autopsy. Hypertension and heart disease early in life might be setting people up for Alzheimer’s later in life.
• Obesity: Other studies have shown a correlation between higher body mass indexes and Alzheimer’s disease. Yet another reason to watch our weight!

Challenges to Memory

Many factors can cause memory problems. As with other aspects of health, lifestyle has a big impact on memory throughout life.

Things that can interfere with memory and the ability to learn include:

• Poor nutrition— Shortchanging the brain’s need for high-quality protein, nourishing fats and essential micronutrients can seriously impact learning and memory. This is a particular problem for children and older people. A poor diet can increase the risk of hypertension. Hypertension can lead to strokes that threaten brain function.
• Alcohol— Alcohol interferes with short term memory, limiting the ability to store new information. It’s widely understood that alcoholism is seriously damaging to memory, but studies have shown that even moderate alcohol use can interfere with the ability to remember.
• Inadequate sleep— Insomnia, too few hours of sleep, and even jet lag can produce a chronic state of fatigue that impairs consolidation of information and the retrieval of memory. Some scientists believe that the poor sleep patterns and sleep deprivation experienced by many overworked adults - contribute to forgetfulness and memory loss.
• Smoking— Smoking limits the amount of oxygen that gets to the brain. Studies have shown that smokers have more difficulty remembering names and faces in a test of verbal and visual memory.
• Caffeine— While caffeine in coffee and tea can have a positive impact on alertness, the stimulation caused by these drinks may interfere with normal memory function. Caffeine can also interfere with the sleep necessary to consolidate memories.
• Dehydration— Lack of water has an immediate effect on memory, producing confusion and difficulty thinking. Too little water brings on fatigue and decreases alertness. People such as the elderly who are less likely to accurately perceive their level of thirst are at particular risk. A person’s perceived level of thirst may not be an accurate indicator of true fluid needs.
• Medications— Certain drugs such as tranquilizers, muscular relaxants, sleeping pills, and anti-anxiety medications can cause loss of memory. In some people, drugs for hypertension (high blood pressure) may also have an impact on memory and in some cases may cause depression.
• Disease— Certain diseases and injuries to the brain can cause serious loss of memory. This is quite different from the normal forgetting that takes place in daily lives. Anyone concerned about memory loss should be evaluated by a health care professional.
• Stress— Anxiety and stress interfere with concentration. The typical American lifestyle leaves many people tense, distracted and over stimulated. Memory can suffer when all circuits are busy.

Measures to improve brain health

• Heart healthy diet. Consume fish high in Omega-3 fatty acids at least once a week. There is a correlation between DHA, which is primary lipid in the brain, and the reduction of Alzheimer's disease. It seems that what is good for the heart is good for the brain.
• Get adequate Vitamin E
• Reduce or eliminate saturated and trans fatty acids. These harmful fats appear to increase incidence of Alzheimer’s
• Get adequate sleep. The days memories are consolidated and stored during sleep. There is much evidence that lack of sleep leads to memory lapses.
• Mental exercises. High mental activity is associated with improved memory and reduced chances of Alzheimer's disease. Even if your memory is failing, mental exercises, like crossword puzzles, bridge and chess, can improve your mental functioning. Turn off the television and play some interactive games!
• Circulation is key. The brain gets 20 % of the bodies blood flow every minute.
• Improve Glucose metabolism. Glucose metabolism is the primary source of energy (ADP) for the brain. ADP derived from glucose acts as a living battery for the brain.

Feed Your Brain

A good diet with plenty of complete protein, fresh fruits and vegetables, whole grains and healthy fats is as important for the brain as for any other organ in the body. However, brain cells can be more demanding nutritionally than other cells. Brain cells require a great deal of carefully controlled energy to function optimally. Brain and nerve cells deserve special dietary support.

• Proteins and fats are needed to make new connections.
• Essential fatty acids affect neurotransmitter release and are critical for other brain functions.
• The omega 3 fatty acids found in salmon and other deep water fish may be the reason that fish has long been considered brain food.
• Some vitamins are particularly important for memory. These include thiamin, folic acid, and vitamin B12.
• Lecithin provides choline, a component of acetylcholine, an important messenger used by the brain and central nervous system.
• Ginkgo biloba appears to increase the flow of blood to the brain. The National Institutes of Health is currently studying the impact of ginkgo on brain function.
• Recent clinical research has shown that both bacopa and vinpocetine can help to improve memory function.

(see "Nutrients important for brain health")

Exercise Your Mind

“Use it or lose it” definitely applies to memory. No matter what your age, your brain can continue to store new information - if you make an effort to learn and challenge yourself. An active brain produces new connections between nerve cells that allow cells to communicate effectively with each other. These connections help the brain store and retrieve information easily.

What follows are important ways to build and maintain a strong memory.

• Stay physically active — the mind-body connection is real. Aerobic exercise such as walking, biking, and swimming is particularly important for memory because it helps keep blood vessels delivering adequate oxygen to the brain. Daily exercise keeps you alert. It also decreases the risk of high blood pressure and strokes, common risks to proper brain function. People who exercise regularly also tend to sleep well, another must for a healthy memory.
• Get plenty of rest — during sleep, the brain has a welcome decrease in sensory input which allows it to sort through experiences and activities. This period of consolidation is essential to lay down and organize memories.
• Learn something new — Try new experiences unrelated to your normal activities. Take up snowshoeing or salsa dancing. Paint watercolors or start to write a memoir. New activities can make new connections in your neural pathways.
• Exercise your mind — Word games such as scrabble or cross word puzzles keep those neurons firing. Play chess (you can do it online). Go to a museum. Study a language or take a history class. Read, read, read.
• Concentrate — Try to sharpen your focus with any common object — a cup of coffee, for instance. Note the weight and size of the cup. Look at its color. What are the color, flavor, aroma and temperature of the coffee? Such an exercise sharpeners your perception and helps you remember details.
• Relax — when you’re tense or anxious, you can’t concentrate or process information. Learn to calm yourself with breathing exercises. Yoga offers a great way to unwind. Remind yourself of what’s important and good in your life. Let the rest of it go.
• Stay Connected — Keep up to date on current events, films, and other topics that interest you. Seek out people with whom you can have lively and positive conversations. Isolation can lead to depression, and that it itself causes memory problems.

Tips to Help You Remember

There are many techniques you can adopt that can help improve your memory.

• Stay focused— Learning and remembering require commitment and attention. The more focused you are, the more likely that new information will be retained. Pay attention to what you consider most important.
• Write down reminders immediately. Take notes, make lists, mark the calendar, or keep a journal.
• Make associations— Connect new information to things already store in the long term memory. Use a new word in a sentence.
• Follow a routine— Each activity will serve as a cue for the next.
• Repeat names of people you meet— Listen carefully, and then use the name in conversation. Link the first letter with a characteristic of the person. Joan, J, Jolly. The more links you have to a face, the easier it will be to come up with a name.
• Have a place for everything— Keep keys, wallets and other important things in the same place when you’re not using them.
• Be confident— Self-doubt leads to anxiety and makes retrieving stored information more difficult.
• Visualize—Think of everything you want to remember in a particular location in your house. Then imagine walking through each room and “viewing” each item.

Nutrients Important for Brain Health

• B Bitamins: B vitamins help brain cells talk to each other because they assist in the production of neurotransmitters like dopamine and serotonin.

A study, published in the March /April issue of the American Journal of Geriatric Psychiatry, found that high doses of the B vitamins reduced levels of the amino acid homocysteine, previously linked by many scientists to risk for Alzheimer’s disease. "Individuals with Alzheimer’s disease have higher levels of homocysteine than people of similar age who do not have the disease," said Dr Paul Aisen, leader of the study.

Especially important are:

• B6
• B12
• Foliate.

• Antioxidants: Antioxidants fight free radicals. Free radicals can wear out your brain cells causing oxidative damage which can lead to cell death. Supplementing diets with antioxidant vitamins C and E may boost mental ability in later life and could protect against vascular and some other forms of dementia, according to a study published in the journal Neurology.

• Vitamin E: In a study it was found that subjects with the highest levels of vitamin E intake had the lowest rate of cognitive decline. In another study, subject who were given 2000 I.U. of vitamin E a day slowed the progression of Alzheimer's disease.
• Vitamin C: Several studies have found that patients with Alzheimer's have low levels of vitamin C and E.

• Lethicin is a lipid that is in the protective sheath that surrounds every cell in your brain. There is quite a bit of research that suggests that lethicin is helpful for people with age related memory loss.
• CoQ10: This nutrient is critical to cells with high energy output which includes the brain, heart and eyes.
• Omega-3 fatty acids
• Ginkgo has been shown in studies to improve brain circulation. Additionally ginkgo not only enhances memory and decision-making, it also lowers homocysteine levels for cardiovascular health.*
• Bacopa monnieri–Has been shown in clinical tests to improve memory and the ability to learn new information* Also known to maintain normal metabolic activity in the
  brain.*
• Vinpocetine–Has been widely used in Europe and Japan, and in clinical tests, has been shown to enhance blood flow, glucose utilization, and increase oxygen uptake to
  the brain*
• Polygala tenuifolia– Traditionally used in China and Japanese Kampo Medicine for brain health*

Related sites:

MEDLINE plus on Alzheimer's Disease

Alzheimer's Disease (this site)

Looking to improve your memory? We have something in mind!

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These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.