Memory exercises and stress reduction coupled with a healthy diet and regular physical exercise improves memory in older adults. This four-component lifestyle programme not only improves memory but also improves brain efficiency. Researchers from the University of California, Los Angeles, did a 14 days study where 34 adults (35 to 70 years old) with normal memory were randomly assigned to no behaviour 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. Stretching and relaxation exercises also curb the body's production of the stress hormone cortisol, which can impair memory by shrinking the brain's memory centres. Memory training, using brainteasers, crossword puzzles and basic memory exercises, improves everyday memory skills. Right before and after the study, each subject underwent positron emission tomography (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. The above plan is similar to a physical fitness model where you go the gym, work out, lift some weights and you are sore; but after a few weeks of training you can lift heavier weights and also use less energy to do it.
American College of Neuropsychopharmacology's Annual Meeting,
December 2005