Category: Memory

The right dosage of vitamin supplementation increased memory and learning.

Vitamin D supplementation can improve memory, research finds.

Older women who took three times the recommended dose of vitamin D each day showed improvements in memory and learning.

Vitamin D, along with its importance in bone health, is also known to play a role in cognition and the functioning of the nervous system.

While vitamin D may improve memory and learning, the study also linked higher levels of supplements to slower reaction times, which could increase the risk of falls.

The study included overweight and obese older women.

They were split into three groups who each took different doses of vitamin D for one year.

One group took 600 IU per day (the recommended dose — around 15 mcg), another 2,000 IU and a third took 4,000 IU.

Standard cognitive tests were given before and after to test the effect on memory and thinking skills.

The results showed that 600 IU had no effect, but 2,000 IU per day improved memory and learning.

However, the higher dosage also had no effect, suggesting there is a sweet spot for vitamin D supplementation.

The disadvantage of taking too much vitamin D was that it was linked to slower reaction times.

Professor Sue Shapses, study co-author, explained:

“The slower reaction time may have other negative outcomes such as potentially increasing the risk of falling and fractures.

This is possible since other researchers have found that vitamin D supplementation at about 2,000 IU daily or more increased risk of falls, but they did not understand the cause.

Our team’s findings indicating a slower reaction time may be one answer.

Many people think that more vitamin D supplementation is better, but this study shows that is not always the case.”

Professor Shapses thinks that higher doses of vitamin D might not be a problem for younger people.

However, for the elderly it could increase the risk of falls.

Vitamin D is normally obtained through exposure to the sun.

Vitamin D is found in oily fish, egg yolks, fortified cereals and some margarine spreads, among other foods.

The study was published in the Journals of Gerontology: Series A (Castle et al., 2019).

Curcumin, which is found in turmeric, a key ingredient of Indian curries, could explain lower rates of Alzheimer’s in India.

Curcumin — a key ingredient of Indian curries — boosts mood and memory, new research finds.

Curcumin is found in turmeric, which helps give curry its distinctive colour.

Scientists have wondered if curcumin could explain why older people in India — where curcumin is a dietary staple — have lower levels of Alzheimer’s.

Turmeric for memory study

Participants in the study were given a curcumin supplement and followed over 18 months.

The people in the study were all between 50 and 90 years old and all had mild memory problems.

They received either a placebo or 90mg of curcumin twice a day for 18 months.

The results showed that people taking curcumin saw significant improvements in memory (28% better) and attention.

They also felt small improvements in mood.

There were no changes in the placebo group.

Curcumin and Alzheimer’s

Professor Gary Small, the study’s first author, said:

“Exactly how curcumin exerts its effects is not certain, but it may be due to its ability to reduce brain inflammation, which has been linked to both Alzheimer’s disease and major depression.”

Four people in the study suffered side effects of abdominal pain and nausea, although two were taking the placebo in any case.

Professor Small said:

“These results suggest that taking this relatively safe form of curcumin could provide meaningful cognitive benefits over the years.”

The study was published in The American Journal of Geriatric Psychiatry (Small et al., 2017).

Long-term memory can be boosted with the easiest method you can imagine.

Simply reading something out loud is the easiest way to boost your long-term memory, research finds.

The action of speaking something out loud and hearing yourself say it helps boost long-term memory.

Psychologists call this ‘the production effect’: we remember things better when we read them out loud than when we read silently to ourselves.

Professor Colin M. MacLeod, who co-authored the study, said:

“This study confirms that learning and memory benefit from active involvement.

When we add an active measure or a production element to a word, that word becomes more distinct in long-term memory, and hence more memorable.”

How to boost long term memory

The study compared various different ways of learning written information and how to boost long term memory:

1. reading silently,
2. hearing someone else read it,
3. listening to a recording of oneself,
4. reading aloud in real time.

Reading aloud in real-time emerged as the most effective method.

The study’s authors explain that:

“…production is memorable in part because it includes a distinctive, self-referential component.

This may well underlie why rehearsal is so valuable in learning and remembering: We do it ourselves, and we do it in our own voice.

When it comes time to recover the information, we can use this distinctive component to help us to remember.”

Professor MacLeod said:

“When we consider the practical applications of this research, I think of seniors who are advised to do puzzles and crosswords to help strengthen their memory.

This study suggests that the idea of action or activity also improves memory.

And we know that regular exercise and movement are also strong building blocks for a good memory.”

The study’s authors conclude:

“Production is a simple but versatile learning strategy.

[…]

Mouthing, writing, and typing words all have also been revealed to be memory-enhancing productions, and there is evidence that drawing pictures also helps.”

The study was published in the journal Memory (Forrin et al., 2017).

Emotional events cause neurotransmitters to flood the brain, which affects what we remember.

Emotional experiences can lead to ’emotional hangovers’, research finds.

These ’emotional hangovers’ are still measurable in the brain after the emotional event has finished.

Emotional hangovers can also strongly influence our memory for subsequent events.

Dr Lila Davachi, one of the study’s authors explains:

“How we remember events is not just a consequence of the external world we experience, but is also strongly influenced by our internal states — and these internal states can persist and color future experiences.”

When people have an emotional experience, their memory becomes stronger for non-emotional events that happen afterwards.

In other words, our brain stays on high alert even if subsequent events are not that exciting.

For example, after seeing a particularly emotional movie, we might have a heightened memory for a relatively everyday experience like driving home.

Dr Davachi continued:

” ‘Emotion’ is a state of mind.

These findings make clear that our cognition is highly influenced by preceding experiences and, specifically, that emotional brain states can persist for long periods of time.”

For the research people were shown a series of images, some of which were emotionally arousing.

Brain scans revealed that after viewing arousing images, the brain continues to be in a heightened state of arousal for around 20 to 30 minutes.

The study also found that emotional events release a cocktail of neurotransmitters into the brain.

Dr Davachi said:

“We see that memory for non-emotional experiences is better if they are encountered after an emotional event.”

Previous studies tell us that emotional hangovers also work the other way: like getting the headache before you have a drink.

Emotional events can change our memory for previous events as well, colouring them in different ways.

The study was published in the journal Nature Neuroscience (Tambini et al., 2016).

A familiar beverage that may help protect the brain from aging.

Orange juice is linked to a 47 percent reduced risk of memory problems with age, a study finds.

People drinking orange juice had a better memory for things like shopping lists and found it easier to follow group conversations, researchers found.

Red vegetables, leafy greens and berry fruits may also help to reduce the risk of memory loss.

The study included 27,842 men who were followed over two decades.

They were asked about their food intake and given tests of thinking and memory at four-yearly intervals.

Questions they were asked included:

• “Do you have more trouble than usual following a group conversation or a plot in a TV program due to your memory?”
• “Do you have more trouble than usual remembering a short list of items, such as a shopping list?”

The results showed that those consuming six servings of fruit and vegetables per day were at a 34 percent lower risk of worse thinking skills with age.

Orange juice, meanwhile, was linked to a 47 percent reduced risk.

Eating healthily in midlife emerged as particularly healthy.

Dr Changzheng Yuan, study co-author, said:

“One of the most important factors in this study is that we were able to research and track such a large group of men over a 20-year period of time, allowing for very telling results.

Our studies provide further evidence dietary choices can be important to maintain your brain health.”

The study only shows an association, and does not prove that orange juice causes the reduction in risk.

The study was published in the journal Neurology (Yuan et al., 2018).

People who still have an extraordinary memory at 80 reveal how we can all age gracefully.

Warm and trusting social relationships could be the key to having an extraordinary memory when you are 80.

The conclusion comes from research on so-called ‘superagers’ — people who have the cognitive abilities of those up to 30 years younger.

The decline in superager’s memory and other cognitive skills is much slower than their peers, leading to them having extraordinary memories.

They also report having more high-quality and satisfying relationships with other people.

Dr Emily Rogalski, a study author, said:

“You don’t have the be the life of the party, but this study supports the theory that maintaining strong social networks seems to be linked to slower cognitive decline.”

Research on people with an extraordinary memory

The superagers — all over 80 years of age — were asked about six major aspects of psychological well-being:

• their autonomy,
• positive relations with others,
• environmental mastery,
• personal growth,
• purpose in life,
• and self-acceptance.

The real difference between superagers and their peers was in the category of social relations with others.

Ms Amanda Cook, the study’s first author, said:

“This finding is particularly exciting as a step toward understanding what factors underlie the preservation of cognitive ability in advanced age, particularly those that may be modifiable.”

Dr Rogalski said:

“It’s not as simple as saying if you have a strong social network, you’ll never get Alzheimer’s disease.

But if there is a list of healthy choices one can make, such as eating a certain diet and not smoking, maintaining strong social networks may be an important one on that list.

None of these things by themselves guarantees you don’t get the disease, but they may still have health benefits.”

The study on people with an extraordinary memory is part of the Northwestern University SuperAging Program.

The study’s authors explain its aims:

“SuperAgers are adults over age 80 whose performance on tests of episodic memory, the type of memory that shows decline with aging and dramatic decline in Alzheimer’s dementia, is at least as good as individuals 20 to 30 years their junior.

The SuperAging Program is dedicated to identifying factors that contribute to their elite memory performance.

The study was published in the journal PLOS ONE (Maher et al., 2017).