Memory Key Newsletter

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T h e M e m o r y K e y

<http://www.memory-key.com>

Your resource for information about memory and memory improvement

February 2007

http://www.memory-key.com/newsletters/issue_96.htm

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THIS MONTH ON MEMORY-KEY.COM:

MEMORY FACTORS

STUDY SKILLS

BOOK REVIEW

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The e-book on "Remembering intentions" is now $9.95!

Check it out at:
http://www.memory-key.com/shop/intention_ebook.htm

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Find out about my YA novel at:
http://www.fmmcpherson.com/

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MEMORY FACTORS
http://www.memory-key.com/MemoryGuide/memfactors.htm

The news media are good at reporting exciting research findings such as that chocolate is good for you, but they are less good at adding the warning that individual studies are not much good on their own. Every month I report on research into memory, and I don’t add the caveat either, although I hope that my readers are aware of it.

Science is about consistency. One study is interesting; two studies with the same finding are interesting — but we can’t say anything with any certainty until we have several studies all finding the same thing. From different researchers. With different methodologies.

We also need consistency with related knowledge. If it’s not consistent, then that doesn’t mean that we discard it, but it does mean the burden of proof is greater.

In memory research, imaging studies play a large part in “proving” behavioral findings. If something seems to have an effect on cognitive performance, we feel more justified in believing the connection if we can see changes at a physical, neuronal level.

This is particularly true with epidemiological evidence. In studies where large numbers of people are compared, we cannot be sure that correlation indicates causation (just because people who eat more vegetables have better cognitive performance doesn’t mean the one causes the other, there may be some other factor that is linked to eating more vegetables that’s really responsible). That’s where animal studies come in, because we can control all the factors with animals.

With questions such as whether particular foods are good or bad for memory, we need a consistent body of evidence from all these sources: large-scale human studies, animal studies that show behavioral change, animal and cell studies that show change at the neuronal or chemical level.

All this is by way of introduction to a new section I’ve opened up on my website, in response to readers’ search on my swicki for “memory factors”. I’ve collated all the news reports for various factors, provided summaries, and summaries of the summaries. Here are the latter:

Benefits of a healthy diet
http://www.memory-key.com/MemFactors/healthy_diet.htm

A number of animal studies have found cognitive benefits for older animals from a diet enriched with specific fruits and vegetables, particularly apples, blueberries, and spinach. Various cell studies have found specific compounds in different fruits and vegetables that have benefits to brain functioning. One large study found a slower rate of cognitive decline in older adults who ate at least 2.8 servings of vegetables a day, and another found a lower risk of Alzheimer's in those who rank three or more servings of fruit and vegetable juices per week. Although antioxidants have been implicated in most studies, it appears there are several reasons why various fruits and vegetables might be of cognitive benefit to aging brains.

One factor in the benefit of some fruit and vegetables may be folate, for which there is now a convincing amount of evidence for its benefit in slowing cognitive decline, and perhaps reducing the risk of Alzheimer's. Folate is a B vitamin found particularly in leafy green vegetables and citrus fruit.

Another factor may be vitamins C and E (vitamin E is found in green leafy vegetables, as well as vegetable oils and nuts). There is a reasonable amount of evidence that high intakes of both vitamins may reduce the risk of Alzheimer's.

Several studies have found a reduced risk of Alzheimer's in those with a high intake of fish and omega-3 fatty acids, and a large study found a lower rate of cognitive decline in older adults who ate fish regularly.

Dangers of an unhealthy diet
http://www.memory-key.com/MemFactors/bad_diet.htm

There's a convincing amount of evidence that high levels of cholesterol impair cognitive function. The evidence that it increases the risk of Alzheimer's is inconsistent. There is some evidence that a high-fat diet can negatively affect learning and memory, though it can be off-set by other factors. There is some evidence that impaired glucose control is associated with poorer cognition.

Recent studies suggest iron deficiency when very young has long-lasting effects on cognitive abilities, that even iron deficiency that is not great enough to be classified as anemia might impair cognitive function, and that iron deficiency at any age has a negative effect.

Exercise and memory
http://www.memory-key.com/MemFactors/exercise.htm

The evidence now appears conclusive that physical fitness affects cognitive function in older adults, and also, it appears, reduces the risk of Alzheimer's. Several studies indicate brisk walking for 45 minutes three times a week is a worthwhile goal; stretching and toning exercises do not seem to have the effect of aerobic exercise such as brisk walking.

Alcohol and memory
http://www.memory-key.com/MemFactors/alcohol.htm

Although there are several large studies showing that drinking a moderate amount of alcohol reduces cognitive decline in old age, there is some evidence that this correlation no longer exists if adolescent cognitive ability is taken into account. There is some evidence that low levels of alcohol may protect against dementia, particular vascular dementia.

There is some evidence that heavy drinking affects working memory and executive function. There is considerable evidence that alcoholics have impaired executive function and visuospatial processing. There is some evidence that much of their cognitive function can be recovered eventually, but not visuospatial processing.

There is some evidence that women are more vulnerable to alcohol-induced neuron loss than men. There is some evidence that adolescents who drink heavily risk permanent damage. The damaging effect of too much alcohol on the developing fetus is well-established. There is some evidence that even light to moderate drinking in pregnancy can produce cognitive deficits in the baby, and suggestions that other factors affect whether this occurs.

Smoking and memory
http://www.memory-key.com/MemFactors/smoking.htm

There is some evidence that smoking reduces cognitive function, especially among alcoholics.

Pollutants and memory
http://www.memory-key.com/MemFactors/pollutants.htm

The dangers of lead for cognitive function are well-established.

Caffeine
http://www.memory-key.com/food/caffeine.htm

isn't a new page, but here’s the link as a reminder

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STUDY SKILLS

The study skills book is in the editing stage, and I hope will be available soon. In response to another swicki query, I’ve added an excerpt from it on the subject of outlines and graphic organizers, to my website. You can read it at:

http://www.memory-key.com/StudySkills/outlines.htm

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BOOK REVIEW

One of my subscribers recently sent me a copy of her activity book for people with early memory loss. The emphasis in the activities is on "old" memory -- memories that are decades old -- memories that are usually the last to be lost, so that the experience of doing these worksheets (basically it’s a book of one-page worksheets that can be photocopied for groups) is rewarding and encouraging for older people. They are also mentally stimulating. The activities have all been tested in the field, and the authors (two of them) have worked for many years in the field.

Some of the activities are particularly American, such as remembering advertising slogans, foods, etc, but there’s plenty there for non-Americans too. And even the activities that involve things the participant doesn’t know much about can stimulate their memory of related things (such as foods from their youth).

Although you can use this activity book alone, I do think it is most effective for groups (even a group of two!) – which is its main purpose, of course. The benefit of these activities isn’t in the worksheet questions so much as the way the questions stimulate you to think of other things, dredge up old memories. And this will be much more productive in a group. Having such activities is also a great way of providing social stimulation, which is also of benefit to the brain. In all, I think it’s a clever approach to engaging the minds of those in the early stages of memory loss.

The book is "Strengthen Your Mind: Activities for People with Early Memory Loss" by Kristin Einberger & Janelle Sellick http://www.amazon.com/Strengthen-Your-Mind-Activities-People/dp/1932529314/sr=1-1/qid=1170620278/ref=sr_1_1/105-9984209-8408446?ie=UTF8&s=books

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