Loss of memory is a common complaint among many people, especially as they age. In fact, 50 percent to 80 percent of older adults report subjective memory complaints. Fortunately, research has shown that many of the lifestyle choices that support a healthy body can also help maintain memory health.
A heart-healthy diet, for example, is associated not only with healthier memory function over time but also with lower development of neurodegenerative diseases. A diet that is low in fat and cholesterol, high in fiber, and has cold-water fish with essential fatty acids (EFA) as its primary source of animal protein has been proven to benefit the brain.
Like the heart, the brain is very sensitive to vascular flow, or the flow of blood through the body, and is highly dependent on a well-oxygenated supply; in fact, people who have cardiovascular problems are at increased risk for developing neurological problems as well. When a person has a healthy vascular system that delivers a robust, oxygenated flow of blood to the heart, the brain will reap the benefits too.
For the same reason, exercise has also been associated with memory function. Exercising three to four times a week promotes a healthy cardiovascular system, enabling more efficient delivery of oxygenated blood to the brain. Exercise further supports memory function by helping to reduce stress. Stress is linked to impairments in stages of the memory network system; when stress levels are high, the “window” that lets information into the network is only partially opened. By reducing stress, exercise helps keep that window open.
Memory function can also be affected by smoking, which impairs the ability to provide oxygenated blood to the brain. Alcohol, too, can have a negative effect. While it may be true that a glass of red wine can benefit the cardiovascular system, the brain becomes more vulnerable to alcohol with age. Plus, alcohol targets certain areas in the brain’s middle temporal lobes that are responsible for healthy memory function. Often, people who are professionally evaluated for memory problems will be instructed to not drink alcohol for three weeks before their evaluation.
Caffeine may affect memory as well. Because caffeine is a central nervous system stimulant, it acts much the same as stress on the body, causing the window to memory to be less efficient. While a cup or two of caffeinated beverages daily are not a problem for most people, more than this may interfere with brain function.
Recently, games such as crossword puzzles and Sudoku have been credited with helping to keep the brain sharp. It is certainly helpful to keep the brain active, but doing only crosswords or only Sodoku will eventually have diminishing returns. It is more important to keep the brain enriched with a variety of novel activities.
Michael H. Kabat specializes in neuropsychology with Scripps Health.