awakening time you can stick to, he advises. Exercise during the day, but not close to bedtime, and engage in a relaxing activity (such as reading a good book or taking a warm bath) during the evening hours. Avoid caffeine from mid- afternoon on, to set yourself up for sounder sleep at night. Get a grip on stress. “Chronic stress is not good for the
brain. It can cause wear and tear on our neurons, worsening memory and possibly contributing to Alzheimer’s disease,” Small says. To prevent these detrimental effects, stop multitasking or taking on more than is reasonable for you to handle. Also, take breaks to engage in deep breathing or progressive muscle relaxation exercises a few times per day, and find a long-term relaxation technique, such as yoga, meditation, or tai chi, that works for you. In fact, research suggests that meditation can even rewire your brain, boosting your attention and relaxation and improving your performance on challenging memory tests.
Stay socially involved. Simply put, “hanging out with friends protects your brain,” Small says. It’s not just the social support or the sense of connection and meaning you get that helps. “Social interaction is very important for challenging the mind to think outside of ways you’re used to because it requires you to adapt and respond to other people’s thought processes,” Mapstone explains. Indeed, research from the University of Michigan found a positive link between frequent social contact and higher overall cognitive functioning; even a 10-minute social encounter can boost cognitive performance on a given task. Ultimately, the more approaches you use to protect your brain—exercise, stress reduction, good nutrition, memory training, etc.—the better it is for your brain, Small says. “Combining these strategies creates a synergy that has a greater impact than just doing one or two of the strategies on their own,” he explains.
Memory Changes: What’s Normal, What’s Not
There’s no doubt about it: Being forgetful can be frustrating and sometimes truly worrisome. But not all memory snafus are ominous signs‚ Small says. Here’s how to distinguish what to be concerned about from what to shrug off:
Shrug it off if: You forget where you put your keys or cell phone. Be concerned if: You forget how to use your keys or cell phone.
Shrug it off if: You notice friends are experiencing similar memory slip-ups to you. Be concerned if:Others start commenting on your memory loss or it starts making you feel anxious.
Shrug it off if: You forget the name of a book you read recently. Be concerned if: You read it again and have absolutely no recollection that you’ve read it before.
Shrug it off if: You have trouble navigating your way through a new area. Be concerned if: You get lost in a familiar area—like driving home from work along your usual route.
Sudden changes in memory ability also “could be the result of small strokes in the brain‚ also known as mini- strokes‚” Small says. “An MRI or CT scan can detect these mini-strokes‚ which can contribute to cognitive decline.” Once your doctor determines the underlying cause of the mini-strokes—perhaps high blood pressure or a heart arrhythmia—that condition can be treated to prevention future strokes. If you experience potentially worrisome forgetfulness‚ if your memory gets worse quite abruptly‚ or if
cognitive changes are accompanied by sudden alterations in mood or personality‚ see your doctor. “It’s a question of degree and concern‚” Small says‚ “but it’s always better to err on the side of getting an assessment.”
SPRING / SUMMER 2012 pause
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