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New study finds that older Americans may improve memory by exercising their brains and bodies
New study finds that older Americans may improve memory by
exercising their brains and bodies
December 13, 2005
Research presented at ACNP Annual Meeting
New research released today at the American College of
Neuropsychopharmacology's Annual Meeting found that older Americans
may improve their memory by making simple lifestyle changes -
including memory exercises, physical fitness, healthy eating and
stress reduction.
The study was conducted at the University of
California, Los Angeles (UCLA) and funded by the Fran and Ray Stark
Foundation Fund for Alzheimer's Disease Research, the Judith
Olenick Elgart Fund for Research on Brain Aging, and the
Parlow-Solomon Professorship on Aging.
"We've known for years that diet and exercise can help people
maintain their physical health, which is a key component of healthy
aging," says lead investigator, Gary Small, M.D., Professor of
Psychiatry and Behavioral Sciences at the David Geffen School of
Medicine at UCLA, " But maintaining mental health is just as
important.
Now we have evidence which suggests that people can
preserve their memory by adding memory exercises and stress
reduction to this routine."
The study was the first to test the impact of combining memory
exercises and stress reduction with a healthy diet and exercise to
improve memory. In the 14-day study, subjects with normal baseline
memory performance scores were randomly assigned to two groups
(sample size of 17 individuals). In the test group, subjects
following a memory improvement plan which included:
- Memory Training - Brainteasers, crossword puzzles and memory
exercises, which emphasized verbal skills, were conducted
throughout the day to stimulate the brain.
- Healthy Diet - Participants ate five meals daily, which
included a balanced diet rich in omega-3 fats, low-glycemic index
carbohydrates (e.g., whole grains) and antioxidants. Eating five
small meals throughout the day prevents dips in blood glucose
levels and glucose is the primary energy source for the brain.
- Physical Fitness - Brisk daily walks and stretching were done
daily to promote physical fitness, which has been found to reduce
the risk of Alzheimer's Disease.
- Stress Reduction - Participants used stretching and relaxation
exercises to manage stress. Stress causes the body to release
cortisol, which plays an important role in memory preservation.
Cortisol can impair memory and has been found to shrink the memory
centers in the brain.
In the control group, subjects did not make any behavior
modifications.
Immediately before and after the 14-day study, each
participant's brain function was tested using positron emission
tomorgraphy (PET) scans to measure activity throughout the brain.
After the 14-day study, participants following the memory
improvement plan recorded a 5% decrease in brain metabolism in the
dorsal lateral prefrontal region of the brain, which is directly
linked to working memory and other cognitive functions, suggesting
that they were using their brain more efficiently. Furthermore,
these subjects reported improved memory, and demonstrated better
performance on a cognitive measure controlled by this same brain
region.
"Most people do not realize that they are in control of their
memory as they get older," declared Dr. Small, "But this research
demonstrates that it is possible, in just 14 days, to make simple
lifestyle changes that will not only improve memory and brain
function, but also will improve overall health and wellness."
The next step in this research is to better understand the
specific effect of each individual component of the memory
improvement plan to determine which combination of healthy
lifestyle strategies produces optimal results.
GYMR
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