Building and Maintaining Your Memory

by Grey R. Larison, Ph.D.

Throughout our daily lives there are times when memory fails us, but we continue to move right along with our day. Forgetting doesn’t seem to bother us when we’re children or young adults, but as you move into middle age and beyond those lapses seem to take on more meaning. When we cannot recall the name of a familiar person, or a place that we love to go, we begin to worry about the state of our memory and mind. However, cognitive function and memory can be maintained well into old age – but, you have to use it or you lose it! (Keep in mind that some medications, and alcohol, can impair your ability to learn and retain new material.)

Learning stimulates your brain to make new connections and strengthen existing ones. One of the surest ways of maintaining your mental acuity is to be actively learning throughout life. Learn to play that guitar, learn to dance, learn Spanish before your trip to Mexico, read good literature or take classes at the local community college. All stimulate cognitive growth and improved memory skills.

Nutrition is critical to optimal brain functioning as well. The B vitamins are essential for the formation of healthy nerve cells and the body’s energy system. Whole grain foods, dried beans and some vegetables are good sources of B vitamins, but most Americans do not eat enough of those foods to obtain adequate levels of these vitamins. The brain also
needs adequate supplies of protein (i.e. the amino acids) and the omega3 fatty acids (cold water fish oil and lecithin) to build healthy cell membranes. Finally, you need to have a
balance of calcium and magnesium from your daily diet to fuel the actual electrical signal on each nerve cell.

Since most Americans get inadequate nutrition for maintaining a healthy body, I recommend that people include a supplement program in their daily routine. A natural B-complex tablet with each meal, a serving of distilled fish oil (in capsules) a day, lecithin (in capsules or as granules sprinkled on food), and calcium/magnesium tablets each day should keep your brain in fine shape. For the elderly, and those with known narrowing of the arteries, taking the herbal product Ginkgo Biloba will help relax the arteries and promote better blood flow to the brain and the other extremities of the body.

Proper sleep is very important for our body and brain. During sleep, the brain has time to work through the information it has acquired during the day and integrate it with material already in long-term memory. Without this time to process the new information, it may never make it into memory and therefore be irretrievable later. Maintaining good sleep hygiene is crucial to mental and physical health: go to bed and arise at the same time every day; sleep in a dark, quiet room; if you need to eat before bedtime, make it a small protein snack – avoid carbohydrates; and give yourself the opportunity to sleep eight hours each night.

One of the very best ways to exercise your brain is through Neurofeedback training. This is a form of biofeedback that utilizes computer technology to give you feedback on exactly what your brain is doing from moment-to-moment. Weekly training can promote mental and emotional balance and strengthen all of our cognitive abilities – including our memory.

Feed your brain new mental challenges and good nutrition, while insuring that it has good rest and oxygen flow, and your mind will remain sharp throughout your entire lifespan.

Dr. Grey R. Larison, Ph.D. is a Neuropsychologist with thirty years experience working with children challenged by ADD/ADHD, learning disabilities and emotional disorders. He is a partner of Neurotherapy Associates of West Michigan and practices at the Wege Institute for the Mind, Body and Spirit in Grand Rapids. Dr. Larison can be reached at the Wege Institute @ 616-752-5214.