Page 27 - Tracy Anderson Magazine - Fall 2021

MAXIMIZING It was once thought that memory was something we 2 Exercise: Physical exercise increases blood flow and

oxygen to all parts of the body, including the brain. In
couldn’t improve and that our ability to remember things
MEMOR Y was static and unchanging. Now we know that’s not true. particular, aerobic exercise causes the nerve cells to
Memory is a skill, and like any other cognitive ability, such
release proteins called neurotrophic factors that trig-
as mathematics or foreign languages, we can strengthen it
ger numerous chemical reactions that are beneficial
by consciously using it. To be a lifelong learner, it is essen- to cognition and learning. Research also shows that
Supporting brain health throughout life. tial to maximize memory as we age. not only does aerobic exercise help the brain learn
better and faster but it expands the memory center
5
When people say they want to improve their memory, they (hippocampus) of the brain, even in aging people. 6
usually mean their short-term memory, the function of
1. Frontiers in Nutrition; 2. Neuro-epidemiology; 3. Neurobiology of Aging; 4. Psychology Today; 5. Neuroscience; 6. British Journal of Sports Medicine; 7. Current
the brain that helps us store and recall small bits of in- 3. Get good sleep: A full eight hours every night is
formation like the name of a new co-worker or the phone essential for overall health but especially for brain
Biology; 8. The New York Times; 9. The International Journal of Neuroscience; 10. Harvard Magazine; 11. The Journal of Neuroscience; 12. Scientific American
number from a FOR SALE sign. Typically the short-term function. Studies show that good sleep is vital to
memory can hold up to seven pieces of information at the memory but also that deep REM sleep improves
7
same time—after that, something has to go. Long-term problem-solving capability and significantly increases
memory is for things we don’t need to recall in the im- creativity and the ability to generate new ideas.
8
mediate moment, such as important experiences and facts
about our lives. 4. Supplement: Even people with the best diet don’t
always get the right amount of nutrients they need.
While there are many things we can do to improve our To ensure optimal brain function, take a food-based
memory, it’s important to realize that memory is a function multivitamin every day. Proper amounts of vitamins
of the brain. As such, anything we can do for brain health C, D, E, K, and B complex are vital to brain health, as
will automatically work toward a better memory as well. In are magnesium, iron, iodine, and zinc. Plan on taking
the same way, a healthy body means a healthy brain, so any- a good omega-3 supplement as well, in the form of cod
thing we do for our overall physical health will also benefit liver or krill oil. You might want to consider these ad-
us on a cognitive level. When we learn to feed and exercise ditional supplements that have been shown to enhance
our brain properly, we don’t have to accept memory slip- memory: acetyl-L-carnitine, citicoline, curcumin, gink-
page as a natural part of aging, because it’s not. go biloba, American ginseng, magnesium threonate,
Arctic root, and vinpocetine. There is no need to take
Lifestyle Choices lots of pills, just a high-quality vitamin, omega-3 sup-
plement, and anything else that works for you.
1. Eat a brain-boosting diet: The brain is 60 percent
fat and functions best when we eat healthy saturated 5. Essential oils: Our senses are enhanced in many
fats that contain essential fatty acids, like omega-3, ways through essential oils. It’s been found that the
which are crucial for brain function. Some healthy aroma of rosemary oil improves memory function,
9
fat sources that are high in omega-3 are herring, while peppermint oil enhances alertness.
mackerel, salmon, cod liver oil, sardines, anchovies,
flaxseeds, chia seeds, walnuts, and pasture-raised 6. Unplug: Electronic gadgets are making us lazy
meat and eggs. A Mediterranean diet—which is high and weakening our cognitive ability. The next time
in these foods, along with vegetables, nonsweet fruits you take a trip by car, turn off the GPS and stimulate
like avocado, and a daily glass of red wine—has been your brain’s visuospatial abilities to get you there.
shown to boost memory and delay age-related cogni- Dependence on GPS is destroying cognitive directional
tive decline.¹ Seniors on the MIND diet, a version of senses that have taken humans tens of thousands of
10
the Mediterranean diet developed by neurologists, years to develop. The brain is on autopilot during a
showed a 53 percent reduced risk for Alzheimer’s dis- routine commute—taking a different route to work
11
2
ease. A ketogenic diet (high fat, low carb, moderate will stimulate the brain cortex and hippocampus. And
protein) has also shown promise in improving mild don’t reach for the calculator; do the addition or per-
cognitive impairment. Avoid sugar. High blood-sugar
centage conversion by hand. Stop using speed-dial on
3
Unsplash, Motoki Tonn levels have been shown to decrease activity of the your phone and start putting in the numbers by hand.
hippocampus, the area of the brain associated
with memory, along with instigating attention and
7. Avoid OTC medications: Prescription and over-the-
4
counter (OTC) medications are well known to contrib-
short-term-memory deficits. Other brain-boosting
foods include broccoli, cauliflower, celery, and curry.
12
ute to memory loss, with cholesterol-lowering statins
24 25