Growing Your Memory

EXERCISING YOUR MEMORY

It is currently estimated that memory loss affects 265 000 people Australia wide.

Many people believe memory loss is something that will never affect them or at least not until they are very old. However, confronting data from Alzheimer's Australia reports that in 2006, 9,600 people under the age of 65 had been diagnosed with early onset dementia. Alzheimer's Australia also estimates that there will be 55 500 new cases of dementia in 2007.

THE GROWTH OF YOUR MEMORY NETWORK

The brain is made up of billions of nerve cells called neurons. These specialized cells are able to process and convey information to other neurons by connecting to form a network. Through these connections neurons are able to receive information from one another. These networks are responsible for controlling our behaviors and experiences. As the human brain develops, neural networks recognize and reinforce themselves in response to constant stimulation and new learning experiences. This interaction between body and mind is what stimulates neurons to grow and connect with each other in intricate ways.

HOW CONNECTED IS YOUR BRAIN?

A healthy, well-function neuron can be directly linked to tens of thousands of other neurons, creating many more connections. These connections that are made within the brain are the structural foundation for the brains memory capacity and thinking ability.

HOW DO WE STORE MEMORY?

When we experience something our neurons are affected and altered, and a trace or pattern is left in these effected neurons. Repetition of the experience or recall of the event reinforces this link between neurons. Further recall based on the memory makes this link even stronger than before. This is known as long term potentiation. Long term potentiation refers to a process where connection between two neurons is strengthened, due to the two neurons being continuously active together, this means that over time activity in one neuron will tend to produce activity in the other neuron.

An example of how these connections can be reinforced is the process of remembering a person's name. When you are first introduced to a person their name may be gone from your memory within a few minutes. However if this memory is reinforced by meeting the person on more than one occasion, the memory can persist for much longer.

AGING EFFECTS OF NEURONS

Our neural networks are in a constant state of change. As we age the 100 billion neurons that we are born with gradually die. Disease can further destroy neurons and their connections (see figure 1). This is why exposing ourselves to new stimuli and challenging our mind is important, as it reinforces and strengthens our existing neural networks. Participating in regular physical activity is also important as it counteracts many of the factors that interfere with healthy neurons.

(a) 20 year old (b) 40 year old (c) Alzheimer's patient

Figure 1. Shows a representation of the effects of aging and disease on the neural networks of the brain. (a) 20 year old thick with neurons. (b) 40 year old, as you can observe there is a considerable decrease in the amount of neurons present. On average we lose 31 million neurons per year. (c) Person with Alzheimer's disease, they have lost many neurons and find it difficult in the area of memory and higher thinking functions.

WORK OUT YOUR MEMORY- use it or lose it

Exercise is a key factor in keeping your mind healthy and active thus protecting your memory and preventing the onset of many degenerative memory disorders. Factors that negatively affect neurons including stress, lack of stimulation and neurotoxins, hinder their ability to form new connections with other neurons and destroy existing connections. These factors can all be counteracted by the positive effects of exercise.

Physical activity is important in maintaining a healthy memory because it increases blood circulation and the flow of oxygen to the brain. This aids in brain function and brain cell regeneration, and this has an effect on memory. Exercise also helps control blood sugar levels. This is important for memory function because people with impaired blood sugar levels have a smaller hippocampus, which is the area of the brain that controls memory.

Physical activity is also a powerful tool in the reduction of stress. Over production of stress hormones can have adverse effects on brain and memory function. Too much of the stress hormone cortisol can prevent the brain from accessing already existing memories and creating new memories.

TRAIN YOUR BRAIN- 5 tips to maintain a healthy brain

1. Reduce Stress:

Elevated stress can produce a hormone that kills brain cells, particularly cells in the area of the brain called the hippocampus which is responsible for memory.

- Experiment with breathing exercises to see what works for you. E.g. breathing meditation and progressive relaxation.

- Reducing your daily obligation.

2. Stimulate your brain:

Stimulating your brain helps to build and maintain your neural network, by creating new pathways and connections.

- Add variety into your lifestyle.

- Enjoy new sensory and motor experiences i.e. Taste, smell, touch, sound, sight and experiencing new things.

- Remember: give your brain a new experience and a workout each and every day.

3. Exercise:

Moderate physical activity promotes the circulation of blood to the brain, which nourishes the cells with nutrients and oxygen, and may even encourage the development of new cells.

- Good types of cardio exercise are brisk walking and dancing.

- Enjoy a variety of both cardio and resistance exercise.

4. Challenge your mind:

Mentally stimulating activities strengthen brain cells and the connections between them, and may even create new nerve cells.

- Participate with puzzles, games and demanding intellectual tasks e.g. jigsaw puzzles, chess and card games.

- Pursue a new interest such as learning to play a musical instrument, taking a course or going to the theatre.

- Cross train your brain - try a variety of mental challenges.

5. Stay Healthy:

- Balance diet (high in omega 3 fatty acids).

- Reduce high cholesterol intake - may contribute to brain cell damage.

- Vegetables and fruits high in antioxidants help protect brain cells.

- Adequate amounts of sleep. Sleep deprivation can significantly impair your memory, mood and function.

- Drink alcohol in moderation.

- Avoid smoking.

BY AMY LEE AND TILLY ERRICHIELLO

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