How to prevent memory loss and improve it.

Our memory is something that we cannot put prize tag for it. Its like our hard disk that keeps all our knowledge and our past experiences.  

Hopefully we all will have a good memory when we are old.

In order to have good memory the following tips will help us prevent memory loss.

Based on study done by Sherry Willis, PhD, and colleagues  , they found that seniors who engage in crossword puzzles, memorizing poetry and those who continue to test their mental abilities seem to retain higher levels of cognition and remain independent longer than those who do not.

The study has 4 groups as follows:

1. One group of seniors were participates in reasoning skills, such as identifying a missing letter or number in a sequence. (Reasoning Group) 
2. Second group goes through memory skills training.(Memory Group)
3. Third group improved mental processing speed by identifying a brief computer image flashed on a screen while disruptive images were also displayed. (Mental Processing Group)
4. Fourth group did not participate in any activities.(Control Group)

After fives years,  they found out the following results

1. Memory Group did 75 % better than Control Group in memory tasks.
2. Reasoning Group beats Control Group by 40 % in reasoning tests.
3. Mental Processing Group was 300 % much faster than Control Group.

Therefore, in order to retain good memory we need to engage in interesting mental exercise to retain our memory.

Good food also help us improve our memory.  

Antioxidant helps protect our brain cells.  Controlled trials found out   that Gingko biloba help improve memory.  It improves our blood circulation in our body and brain. 

Other antioxidant such as Vitamin C, vitamin E, mixed carotenoids and coenzyme Q10 have nourishing effects. Plus, B vitamins have positive roles in protecting neurons.

Taking Fish oils rich in omega-3 fatty acids, such as DHA has been found to protect our memory.  Based on one study, seniors with slight dementia treated with fish-oil capsules (1400 mg of DHA per day)  after 6 month their intellectual capability improves.

Other types of fruits and vegetables that helps improves memory are as follows:

1. Dark leafy vegetables
2. Spinach
3. Onions
4. Blueberries
5. Strawberries
6. Apples 
7. Kiwifruit 
8. Oranges
9. Grapes

What else we can do improve our memory

Exercise, short walk or weight lifting helps improve our blood circulation and improve our memory. A healthy mind in a healthy body. 

Stay relaxed and don't easily get stress out.  Worry gives a small thing a big shadow .  Stress hormone for prolonged period can damage the hippocampus (Brain Cells)

Studies

Willis SL, Tennstedt SL, Wright E, et al. for the ACTIVE Study Group. Long-term effects of cognitive training on everyday functional outcomes in older adults. 

Miyanaga K, Ynoemura K, Takagi T, et al. Clinical effects of DHA in demented patients. J Clin Ther Med1995;11:881-901.