“An early-morning walk is a blessing for the whole day.” 
~    Henry David Thoreau

 

 

I recently read an article in the L.A. Times confirming that a single bout of vigorous exercise releases norepinephrine which can enhance memory in seniors.  Researchers at the University of California in Irvine "recruited 31 healthy older adults with an average age of 69, and 23 subjects who had been diagnosed with 'amnestic' mild cognitive impairment -- memory loss that is problematic but which falls short of Alzheimer's disease. All were shown a series of 20 emotionally positive images -- beautiful landscapes, baby animals, sports scenes. And then, half of those in each group were put on treadmills to exercise for six minutes at 70% of their aerobic maximum. Subjects in the other half of each group were allowed to sit quietly."

 

An hour after the workout (or sit) the subjects were given a "free-recall" test and asked to describe in detail the photos they had seen.  The subjects with normal memory function had increased recall of 30%, and those with amnestic mild cognitive impairment who were included in the exercise group improved their recall even more by remembering twice the number of photos and details than did those who didn't exercise.  http://www.latimes.com/health/boostershots/la-heb-memory-seniors-exercise-20121128,0,6260485.story.  Researchers further determined that for both groups even a brisk walk around the block boosted recall of information learned just before the walk.

 

An earlier study, funded by the National Institute on Aging, was conducted at the University of Colorado in Boulder reflecting that a small amount of physical exercise can protect seniors from long-term memory loss which may happen suddenly following infection, illnesses or injury.  "Past research has shown that exercise in humans protects against declines in cognitive function associated with aging and protects against dementia. Researchers also have shown that dementia is often preceded by bacterial infections, such as pneumonia, or other immune challenges."  CU-Boulder Research Associate Ruth Barrientos stated that the study found that "small amounts of voluntary exercise prevented the priming of microglia, the exaggerated inflammation in the brain, and the decrease of growth factors." http://www.colorado.edu/news/releases/2011/08/09/small-amount-exercise-could-protect-against-memory-loss-elderly-cu-study.

 

We all know exercise is good for our bodies but it is important to know that it is equally necessary for our memory and mental well-being.   To stay healthy mentally and physically we must keep a positive attitude, endeavor to have a full and creative life ... and, by all means, keep on moving.♥

 

 

 





"Neuroplasticity: The brain's ability to reorganize itself by forming new neural connections throughout life. " We are never to old to learn and you can teach an old dog new tricks!

Although it is frustrating, normal memory loss includes forgetting where you left something, such as keys or your cellphone (I have been known to call my cellphone from my landline so I can find it!), or walking into a room and not remembering why you entered.   When I was working I often sent myself emails or left myself voice messages as reminders of what I needed to do when I got home.  If I needed to stop at the grocery store to pick up a few items, I memorized the first letter of what I needed to pick up, such as L (lettuce) - A (apples) - B (bacon).  Now I use the memo pad on my iPhone and write notes of what I need to pick up.

Just as physical exercise can keep our bodies healthy, mental exercise is every bit as important to prevent mental decline.  Playing games involving strategy such as bridge, chess, Scrabble, Words With Friends, crossword puzzles, word jumbles, etc., are all great ways to exercise our brains.   Lumosity offers several  online games to improve brain health and performance at this site:  http://www.lumosity.com/app/v4/personalization.  Prevention offers some good games as well:  http://www.prevention.com/health/brain-games/brain-games.

Reading newspapers, magazines, and books helps as well.   Since joining a book club two years ago, I am reading far more than previously and I find it stimulating.  Taking classes  or acquiring a new hobby, gardening,  doing anything that boosts brain power will help prevent memory loss.  And I have learned that one of the greatest tips (in addition to exercise) in preventing memory loss is getting enough sleep. ♥