Thwart Theft of Memory Bandits

"Prudy, where're my keys," I overheard a friend's 30-year-old husband inquire, not so softly.

Putting a planner, keys or other items in a different place can challenge memory no matter your age. To counter forgetful moments, maintaining blood sugar levels, even in the absence of disease, may be an important strategy for preserving cognitive health. Recently, Columbia University Medical Center researchers discovered that high blood sugar can cause you to be "hippocampically challenged."

Memories are stored in your brain's hippocampus, whether new words of a foreign language you're memorizing, an equation to use for an algebraic problem, or where you put down your keys.

"In the era on an aging population, memory is the new sex," David Brooks, Op-ed columnist for the New York Times, claims. So what can be done to keep your brainpower at optimum?

Three actions do much to keep brain's hippocampus at prime performance: maintain blood sugar levels, get plenty of exercise and challenge mind by learning in new areas.

Limit sugar intake People need some sugar to maintain health but too many cans of soda, too many rich desserts and candy consumed from your desk at work are some ways folks can begin to make changes. Regular check-ups at your physician's help you keep a pulse on this.

Regular aerobic exercise When it comes to the hippocampus, the part of your brain vital to certain types of memory, size matters. Numerous studies have shown that bigger is usually better. Now researchers discovered that elderly adults who are more physically fit tend to have bigger hippocampi and better spatial memory than those less fit.

Novelty stokes memory "Not surprisingly, memory strengthens and the brain’s rejuvenated, Dr. Ellen Weber reports, "in the presence of novelty." She adds...

How does it happen? Your brain’s hippocampus releases a shot of dopamine in response to novelty. Anthony Grace at the University of Pittsburgh describes a feedback loop that involves a chemical and electrical interactions between dopamine and novel or unexpected events. This lively process appears to lock in memory, as it also engages the amygdala where the brain processes emotional information.

Keeping the brain in mind as you age?

Tune-in Tasks to Stay Mentally Fit

Distractions interrupt the brain's memory-making ability, especially in older brains. Twittering when trying to balance the bank book or reading? Annoying noises and other environmental disruptions can cause increased activation in certain regions that normally should be quieter or tuned down. So your memory processes can be short circuited...

Older brains show greater susceptibility according to a recent study at Canadian Rotman Research Institute at Baycrest. “The auditory cortex and prefrontal cortex, associated with external environmental monitoring, were idling too high," claims Dr. Dale Stevens. Interestingly, older brains processed too much irrelevant information from surroundings.

Researchers scanned brains of 12 younger adults and 12 older adults with functional magnetic resonance imaging (fMRI).

Both age groups looked at pictures of faces and later indicated which they recognized.

When both groups failed to recognize a face, the researchers saw decreased activity in the memory encoding regions of the brain, including the hippocampus.

However, when older participants looked at faces they later forgot, their brains showed increased activity in a region that should have been quiet during memory encoding – the auditory cortex, the part of the brain that processes sound in the environment. The older adults averaged 70 years old.

"This indicates that older adults were not able to suppress or filter out the noise of the fMRI machine," said Stevens. "We did not see this in the younger adults at all."

So what possible strategies might folks use to increase attentional skills? Here're 10 starters...

1. Play soft music in background while working since music moves your brain waves.

2. Choose baroque music to increase focus while working or studying

3. Outsource memory on daily planner - include last minute "to-do's."

4. Keep items in a specific place. Determine fixed place for keys at all times. For example, use belt hook or hook on purse. Never set items down willy-nilly.

5. Turn off cell phone while driving. In addition, avoid "deep conversations" since they take your brain off focus on road.

6. Avoid multi-tasking. Brain focuses well on one thing at a time, whether it be driving or writing.

7. Keep eyes on work tasks as you complete them to make sure all's truly finished and clutter removed, and tools returned to designated sites. Clutter exacerbates attentional problems.

8. Observe a person's face carefully and repeat name after introduction. Make mental note of an animal you might connect to that person. Ask the person a question about something s/he enjoys. That adds to a viable memory.

9. Look into person's eyes as you speak so your mind does not wander around the room.

10.Turn off TweetDeck and other techical devices that may interrupt during creative work times. Distractions shut down focus for creativity not matter your age.

Interestingly, as you look at this list, you can see that folks of all ages, teens to seniors, exerience interruptions throughout a day. What do you do target and tune-in, rather than tuning-out?

Want to Keep Your Brain Fit as You Age?

Some doctors say that people fear dementia and Alzheimer's Disease more than cancer. Since one in seven Americans 71 or older has some form of dementia and in 70% it's due to Alzheimer's, that concern's well-founded. Here are some recent findings that can cut Alzheimer's risk or delay onset. I don't know about you, but I'm paying attention...

Maintain your health Treat conditions that may affect Alzheimer's course. For instance, weight maintenance reduces the risk of developing obesity-associated disorders, such as high blood pressure which heightens the effects of Alzheimer's Disease and high cholesterol, and is an important component of preserving cognitive health.

Three anti-hypertension drugs help Drug screening has identified three anti hypertension drugs capable of preventing Alzheimer's-like degeneration of nerve cells in the brain. The brains of patients with this memory-robbing disorder are mottled with deposits of the substance amyloid-ß, which makes up amyloid plaques. More recently, amyloid plaques have become one of the main focal points in the quest to treat Alzheimer's.

Recently, Gulio Pasinetti of the Mout Sinai School of Medicine, identified three commonly prescribed anti hypertensive drugs that work quite well to block the accumulation of amyloid-ß in the brain and prevent deterioration of cognitive performance. Valsartan is one of these.

Play to Recharge Your Brain Your brain needs 20% of the body's oxygen. Do you get your aerobics up more than 30 minutes a day at least three times a week? To me, play works best such as walking 18 holes during a golf game! Walking briskly gets the blood flowing quickly or climbing stairs at work rather than using the elevator. What do you enjoy?

Earn a higher degree More highly educated people will be older if and when Alzheimer's develops. However, when onset appears, the cognitive declines faster.

Diet counts For folks who follow a Mediterranean diet (including plenty of vegetables, nuts, fruits, grains, potatoes, seeds, olive oil, and beans) the lower the risk. In fact for people who adhere closely to this diet and eat reasonable portions, the risk falls by 40%.

You should know that "adults with diabetes will experience a decline in memory function after a meal, especially if simple carbohydrate foods are consumed," according to New York Academy of Sciences. "While the precise physiological mechanisms underlying these dietary influences are not completely understood, the modulation of brain insulin levels likely contributes."

Specific foods make a difference Three glasses of fruit or vegetable juice a week lower disease incidence. Older women who drink more than three cups of coffee every day are 70% less likely to have memory decline. Curry and curcumin, spices used prevalently in India may help curb cognitive decline. Fish oil elevated the level of a protein that prevents the formation of amyloid, the tell-tale protein found in Alzheimer's. This substance is found in fatty fish like salmon.

Just reviewing these, reminds me to stay on target! You?

Related Posts to Brain Health and Nutrition

Nutrients to Turbo-Charge Your Brain!

Food for the Brain - Question Train Series

Super Nutrients for Memory Power

Hooked on Comfort Foods

Take the "Yuck" out of Nutritious Foods

Coffee Good for You?

Belly Fat - Connected to Stress

10 Habits of Highly Effective Brains in Flow

Beyond Watching for Alzheimer's Memory Loss and Confusion Signs

Food for the Brain - Question Train Series

We need brain more than belly food. American Proverb

Rob Watts sparked my dendrites when he suggested that I create a Question Train here at Brain Based Biz. "Share your knowledge, reach out to others," he advised, "you might just be surprised at how they respond." I've received thoughtful questions, beginning with one Rob posed...

We often read or hear about how good diet is essential to our physical and mental well being. I've read things about Omega 3 fish oils, old wives tales about Cauliflower and Walnuts (brain resemblance maybe) being good for the noodle etc, but very little on the actual science and mechanics. Maybe you have some interesting insights on food and the role in which it plays on our brains.

Are there really such things as good and bad brain foods? Absolutely, Rob!

You may have heard the phrase, You are what you eat. And, you'll soon see that's the truth as it affects your brain. Most of us want to be mentally alert as we age so information on ways food helps and harms the brain is critical to us.

Brain foods...

Flavonoinds - Raspberries, bluberries, apples, white onions, nuts, certain beverages such as red wines and even dark chocolates are included here.

By choosing a flavonoid, such as a red delicious apple, you're doing yourself a favor because flavonoids...

may protect brain cells from cell death associated with neurodegenerative diseases such as Parkinson's disease, stroke, and Alzheimer's disease, according to a March 16, 2006, news release from Dalhousie University, Halifax, Nova Scotia. Other apple varieties that were tested Lie, Ida Red, Granny Smith) did not show the same neuroprotective properties.

Added to this, by drinking apple juice, you "may actually increase the production in the brain of the essential neurotransmitter acetylcholine, resulting in improved memory," according to University of Massachusetts research.

Incidentally, cauliflower's rich in vitamin C, a flavonoid rich in antioxidants. So, yes, to answer your question, it's good for the brain. A new orange variety works best!

Water Since your brain is about 80 percent water, it only makes sense that Dr. Daniel Amen says that the first rule of brain nutrition is adequate water to hydrate your brain. Keep this in mind...

Even slight dehydration can raise stress hormones which can damage your brain over time. Drink at least 84 ounces of water a day. It is best to have your liquids unpolluted with artificial sweeteners, sugar, caffeine, or alcohol.

Proteins Rich in Polyunsaturated Fats No bones about it- fish tops the leanest sources of protein available for health, especially that of your brain. And omega-3 oils play a large part in that... In additon to fish you can get Omega3 oils from-- flaxseeds, walnuts, Canola oil or unhyrodgenated soybean oil.

Here's just a few benefits:

+ Promotes the development of brain, nerve and eye tissue

+ Helps to lower the risk of heartbeat abnormalities that may result in heart attack

+ Modestly lowers blood pressure

+ Helps in the prevention or treatment of heart disease and stroke

+ High fish consumption has been associated with lower risks for cancer of the esophagus, stomach, colon, and pancreas.

More protein essentials: Amino acids critical to brain health come from the breakdown of protein. Foods that supply many essential amino acids needed for neurotransmitter production include dried beans (legumes), green leafy vegetables, whole grains, nuts, and seeds.

Carbohydrates Carbs act as a fuel to your brain.

Glucose is the form of sugar that travels in your bloodstream to fuel the mitochondrial furnaces responsible for your brain power. Glucose is the only fuel normally used by brain cells. Because neurons cannot store glucose, they depend on the bloodstream to deliver a constant supply of this precious fuel.

Interestingly there are two kinds of carbs, simple and complex. Potato, rice, banana, tomato, squash, cereals and grains (bread and pasta, too), along with rice comprise complex, low-fiber carbs that supply needed energy. And, digestive processes turn these to simple sugars within minutes.

Simple carbs, such as donuts and other foods that contain lots of refined sugar and flour can lead to brain fog. Eating too many also causes us to put on pounds since our bodies may not burn off all the calories produced. You gather too much belly fat.

To prevent eating too many carbs, at each meal or snack, try to balance protein, high fiber carbs, and polyunsaturated fats.

For an extra boost of brainpower, you might want to add additional nutrients to turbo charge your brain along with supplements.

I'm taking even more precautions about what I eat since I want to retain brain health over a lifetime. You?

Tuning into the Big Picture: Advantages of Mature Minds

Do you see the big picture or are you distracted by details? Interestingly, the aging process improves certain abilities. Researchers from McMaster University discovered that older people tend to grasp the big picture faster than younger counterparts. Aging changes the way we see the world...

What's really exciting is that as we age the ability of one brain cell to inhibit another lessens. While younger folks easily find an object hidden amongst clutter, they have a hard time tuning into the clutter itself. "As we grow older, Patrick Bennett, Canada Research Chair at McMaster says, "it becomes harder to concentrate on one thing and ignore everything else." Past research revealed this to be true in cognition and speech, and now this study affirms the same in vision.

The researchers think the visual effect is due to "changes in the effectiveness of inhibitory neurotransmitters in the brain." These neurotransmitters modify the way in which brain cells talk to each other. Some present barriers and others enhance conversations. So what does that mean to you?



Serotonin's a neurotransmitter that plays a very important role in a wide rage of brain functions. In addition to mood control, it helps regulate sleep, perception of pain, body temperature, blood pressure and hormonal activity. Dr. Ellen Weber offers some tactics to increase serotonin:

• Stop to smell the coffee brewing
• Listen to your favorite music on your way to work
• Laugh at everything today -- especially at yourself
• Look at art around you as the artist might enjoy it
• Go for a walk at lunch
• Invite an old friend for dinner
• Give away one of your most successful strategies to a fellow worker
• Stretch...move...breathe deeply
• Remember a time when you were good to you - and repeat it
• Snack on trail mix or something for good energy
• Tell a story or invite one from a younger, less-confident worker
• Plan one thing you most enjoy to do today after work

On the other hand here are some of the things that inhibit peak performance of neurotransmitters:

• Depression
• Drinking
• Drugs
• Oxygen deprivation
• Smoking
• Stress
• Unchallenging environments

Organizations with leaders who see the big picture, alongside younger ones who focus on details, draw from the best of both perspectives. That ups the ante for incredible outcomes.

How will you keep your noodle sparking through a lifetime?

Ollie - An Inspiration at 107

Imagine starting a blog at 107. Olive Riley in Australia did. Olive's story interests me because her brain is alive and well. Not only that, she's fun and full of ginger. And here's Ollie, as friends call her, enjoying a couple favorite activities...

Enjoying a shandy [half beer, half lemonade] -

And, swimming with friends and family -


Many folks desire to know how their brain can keep functioning well at this age, like Olive's. In the four blogs, Ollie posted, I see several reasons why. She. . .

fills her life with activities that bring pleasure to her. These trigger release of serotonin in her brain. Serotonin is a brain chemical that enhances well-being. It helps ward off the effects of cortisol, another chemical emitted when a person is stressed, angry, highly emotional or depressed. And too much cortisol takes years off one's life.

challenges her mind with new adventures. Here's just a few - she flew to Brisbane to visit her great-grandson and his family...she flew to Broken Hill to help make a film... she's an activist since she spoke out against government regulations to help Nina keep selling local grown produce... The brain thrives on challenges and rising to them builds mental muscles.

eats lightly. Olive mentiond that she doesn't eat much and at a pie shop in Ettalong, Olive insisted that she wanted, "Just a plain one, the plainest one they have, not too rich." Food and diet make a great deal of difference in keeping the brain functioning well.

keeps moving. Mike planned to take her to Ettalong Beach where they planned to swim. Since our brain requires 21% of of the body's oxygen, exercise is extremely important to keep it functioning well.

talks to friends often. Olive is often in touch Mike, her friend who helps her write the blog along others in the community. Olive takes interest in people and events in the wider world. Positive interpersonal relationships bring more serotonin to our lives.

sustains a strong spirit. Olive has wonderful memories, but she does not live in the past. She enjoys the present and looks forward to the future. She chuckled at the idea of living to 110 because she's got lots to do before she sleeps... Just read her blog and you will note she is happy and well-adjusted and these are signs of strong emotional well-being.

Guess I was so interested in Olive because today's my birthday and though I've said I want to live to be 90, I guess Olive inspires me to up the ante.

Celebrate with me today by leaving a comment... tell me who you are and I'll share the love by giving you a link here tomorrow and if you are a little late, I'll post a second round on the weekend. That will be a way for me to give you a little serotonin.

Thanks to Gavin Heaton who mentioned Olive on Servant of Chaos or I never would have found her!

And now, I'm off to celebrate...