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Sleep and Memory

By On · Add Comment · In deep sleep, fragmented sleep, memory, naps, relational memory, sleep, sleep intensity, slow wave sleep

I’ve been forgetting a lot lately, making stupid mistakes at work, and bumbling like an idiot–basically running on half my cylinders. I attribute it to getting very little sleep since my daughter, Violet, was born on September 27th. I estimate that I’ve gotten only two or three good night’s sleep in that time. Interestingly, I fall asleep no problem, but wake up every hour or two whenever Violet and my wife wake up for baby’s feeding. Ugh…

So when I caught the results of this latest study on sleep and memory, I guess I wasn’t surprised, as I’ve been experiencing exactly what they have found to a tee. Neuroscientists have found, in several distinct yet related experiments, that uninterrupted sleep is necessary for our processing of memories. Fragmented sleep, which appears to be a more common sleep disorder than insomnia, can actually suppress the birth of new brain cells in the hippocampus, where memory-making begins–enough to hinder learning weeks after sleep returns to normal.

What seems to be important here is not so much sleep duration, but quality of sleep, which is known as sleep intensity. Sleep intensity is important in how memories stick, and the stage of sleep that is most important for this process is “slow wave sleep” or deep sleep. This is the stage right before REM sleep, the stage where we dream. If we fail to enter deep sleep, our memories suffer.

But there’s great news: Nappers were not only found to have better memories, but they also had a greater ability to put together separately learned facts–a process called relational memory. English-speaking subjects were given lists of Chinese words spelled with two characters–such as sister, mother, maid–and memorized them. Then half took a nap, being monitored to be sure they didn’t move from slow-wave sleep into the REM stage.

What the researchers found was that the nappers did much better at automatically learning connections in the words they’d memorized. They also were better able to learn about new words they hadn’t yet encountered by piecing together information from the first sets of words. The conclusions of the studies–uninterrupted sleep is necessary for memory and creativity in problem solving; and naps, even if the short cat-nap variety, are very efficient at providing the the deep sleep necessary to develop long-term memories. Fascinating!

So, I’m hoping that I’ll soon be getting more sleep. Until that time comes, though, I’ll probably keep sending empty boxes to vendors, calling my assistant by a different name, and paying my phone bill with a check to my credit card company. But I won’t even try to memorize Chinese words without a nap.

Prehistoric Brain Tonic

By On · Add Comment · In antioxidant, blood flow, brain, concentration, free radicals, Ginkgo biloba, heme oxygenase-1 (HO-1), memory, stroke

Good news for health naturalists: Ginkgo biloba extracts have shown promise as both pre and post-stroke treatment in mice. We have all heard of ginkgo’s ability to improve blood flow to the brain, thereby enhancing memory and concentration. What better to help with stroke than a substance that increases blood flow to the brain?

A study out of John’s Hopkins University showed that mice given ginkgo before a stroke suffered only half the damage than mice not given the substance. And mice that received the extract five minutes following stroke had 60% less damage than mice not receiving it, while mice receiving ginkgo 4.5 hours following stroke had a third less damage. Wow! That’s incredible.

Researchers attribute ginkgo’s benefits to raising levels of heme oxygenase-1 (HO-1), an enzyme that acts as an antioxidant protecting cells against free radical damage. Free radicals are toxins that can damage DNA leading to aging, degeneration, and cancer.

Ginkgo is one of the top five highest-selling medicinal herbs in the U.S. Ginkgo biloba is a living fossil–it is the lone surviving species of an ancient order of trees which died out millennia ago. It grows wildly in Eastern China and has long been used for its medicinal properties.

I’ve never taken Ginkgo, but I must start. I just can’t ignore all the many benefits it seems to offer. Since I’m into the power of my mind, why not an occasional tonic? I say occasional because I think it’s always good to practice prudence when it comes to taking herbs or tinctures. But every once in a while can’t hurt, now can it? Not according to this latest study. I do want to caution, though, that this study is preliminary, and extrapolating the findings to humans may be premature; but like I said, I just can’t ignore all the positive press this herb has been getting. So I’ll keep my eyes open, and my mind too; and I’ll keep you all informed.

Another Anti-Aging Flop

By On · Add Comment · In anti-aging, brain, DHEA, estrogen, hormone, memory, prohormone, supplement, testosterone
You can never accuse me of being one-sided. Although it may seem that I only pick on the medical and pharmaceutical industries, I actually enjoy picking on other “health” industries equally as much. Whether it be the “natural” products industry, psychotherapy, the weight loss industry, or bottled water, nobody is immune to my ridicule. I merely call it as I see it, and I love to point out the flaws in what’s being sold as “good health.” One industry in particular that I love to knock, simply because it’s so knockable, is the “anti-aging” shamsters.

So here’s the latest: I’m sure you’ve heard of DHEA (dehydroepiandrosterone). It’s a hormone produced naturally by the adrenal glands and is converted into other hormones, like testosterone and estrogen. It is sold as an over-the-counter supplement and touted heavily by anti-aging enthusiasts. Maybe you’ve been taking it yourself, to boost brain power, memory, and such. No? Oh, that’s good, because the first large scale study done to test supplemental DHEA’s effectiveness in brain function showed that it didn’t do diddly. That’s right…nothing, nada, nunca.

Here is the idea behind DHEA supplementation: DHEA is a natural steroid prohormone produced from cholesterol. It is the precursor of androstenedione (remember this stuff, baseball fans?), which can convert into the androgen testosterone and estrogens. DHEA levels peak during a person’s twenties, and then slowly declines with age. Because DHEA levels decline with age, and certain physiological functions also decline with age, while certain diseases increase with age (cardiovascular disease, Alzheimer’s, etc.), then the thought is that DHEA must be linked to age related health decline (oh, lord). So to prevent natural decline in physiological function, to decrease one’s risk of developing age-related illnesses, to improve one’s libido, energy levels, strength and bone density, and essentially to slow down or halt the aging process, one need only supplement with DHEA. Cha Ching! Or so the story goes.

But the latest research reported in the Journal of the American Geriatrics Society showed that supplementing with DHEA for as long as one year had no beneficial effects on brain function, memory or other cognitive abilities. According to lead researcher Dr. Donna Kritz-Silverstein, “healthy older adults should not turn to DHEA for the purpose of improving their cognitive function or overall well-being.” And I agree.

But here’s something older adults (and younger one’s too) can turn to quite confidently in their attempts to increase their natural levels of DHEA, and, in turn, age gracefully with increased strength, endurance, vibrancy and vigor: regular exercise, healthy diet, supplementation with basic vitamins and minerals, EFAs and a good antioxidant, regular bodywork, proper rest and recuperation, and minimizing toxin exposure (polluted air, polluted water, drugs, and so forth). And for boosting brain power, nothing…and I mean NOTHING…beats regular mental challenge like learning something new; and staying mentally engaged–reading, debating, writing, thinking, studying, problem-solving–at all times.

The research also showed that the subjects taking DHEA supplements had 2-3 times higher DHEA levels in the blood, so it’s not as if the body was just removing the supplemental form of the molecule (injecting the prohormone is, therefore, not a more effective alternative). Higher blood levels of DHEA had no benefit to mental function…zero. So I conclude by saying, once again, that things were designed the way they were for a reason. The body knows what to produce, at what concentrations, at any given time. It’s called Innate Intelligence, and every living thing has it. Man cannot improve on the wisdom of the body–not with Viagra, not with LASIK, not with pig-heart valves, nothing. And this latest research on DHEA is just another proof to that principle.

Antioxidant Brain Cleaner

By On · Add Comment · In antioxidants, brain fog, free radicals, insulin resistance, memory, mental function, oxidative damage, type 2 diabetes

Want to know which natural substances have been shown to clear the mind of brain fog and improve mental function and memory? Antioxidants, that’s what.

An interesting study out of the University of Toronto found that antioxidants, like vitamins C and E, can clear mental sluggishness, confusion and forgetfulness in people with type 2 diabetes. Type 2 diabetes is a metabolic disorder characterized by insulin resistance and high blood sugar. This type of diabetes is known as adult-onset diabetes because it is usually related to lifestyle–that is, poor diet, lack of exercise and obesity.

People with type 2 diabetes often get brain fog following a fatty meal. This mental sluggishness, the researcher have found, is due to oxidative damage caused by free radicals. Free radicals damage cells, tissues, and DNA, which can lead to cancer. They also speed up the aging process. Case in point, according to the Canadian scientists, brain fog in type 2 diabetics “makes the 50-year-old brain more like the 75-year-old brain.”

So what makes this study important? If brain fog is caused by oxidative damage from free radicals, don’t you think everybody might benefit from antioxidant supplementation? Yeah, so do I. Once again, that’s vitamins C and E, as well as vitamin A and selenium. And if you’ve read my book, The Six Keys To Optimal Health, then you know I really like alpha-lipoic acid (ALA). ALA is known as the universal antioxidant because it is both water and fat soluble, and it crosses the blood-brain barrier easily. It’s powerful and I highly recommend it. Research conducted at UC Berkeley showed alpha-lipoic acid to improve brain function and memory.

I don’t know about you guys but my mind is important to me, so I’m all about supplementing with antioxidants. If supplements aren’t your thing–and I’d strongly advise you to reconsider–then at least pound the real fruit juices I talked about in an earlier post. But for those of you who supplement regularly, don’t forget to include vitamins C, E and ALA in your nutritional regimen.

Social Ties Keep People Mentally Sharp

By On · Add Comment · In decline, dementia, energetic, Harvard School of Public Health, memory, social integration, social life, socialization


In the fight against dementia, a rich social life may be just as important as cognitive calisthenics. According to a recent study, staying connected with family and friends may delay memory decline among the elderly.

This month’s issue of the American Journal of Public Health features a study conducted out of the Harvard School of Public Health, which looked at the effects of social integration on memory. Almost 17 thousand older adults were followed for a six year period and their memory tested over time. The people were categorized by marital status, volunteer activity, and frequency of contact with children, parents, and neighbors. Memory was assessed by immediate and delayed recall of a 10-word list.

Researchers found that highly social people had less memory decline (all participants had some memory decline) than their less social counterparts. And people with the least social integration had twice the rate of decline than the most socially integrated. Gives you something to think about when considering whether to let that ol’ crotchety pal of yours go, doesn’t it?

What wonderfully pleasant results coming out of the social and psychological sciences. Yes, we are social organisms. We thrive when interacting with others. Socialization is one of the seven major areas of life (along with physical, mental, spiritual, familial, financial, and vocational aspects) and it’s a fact that each one effects the others enormously. And now we know just how much socialization effects our mental and physical health.

As energetic organisms we need to have energetic exchanges regularly with other life forms. The most obvious is with our own species. However, I do believe that people can receive this necessary exchange with nature too. And some people can get all their energetic interaction needs fulfilled through nature–you know, the Dr. Doolittles of the world, Euell Gibbons, and such. But the social recluse who sits at home, watching T.V. and cursing the world is doomed to a later life of rapid mental decline.

Bottom line is this: If you want to stay sharp into old age, increase your social life. It’s fun. It’s healthy. It’s happenin’. Socializing is a great way to stay young.

Brain Fitness is the Future

By On · Add Comment · In Alzheimer's, brain stimulation programs, brain-fitness, Cogmed Working Memory Training program, dementia, memory, mentally fit, technology
Want to know what the next “big thing” in health will be? Brain-fitness games, software and other technology. You guys know that because you remember some of my earlier blogs, right? Of course you do. But if you don’t, let me refresh your memory.

Studies have shown that people who stay mentally fit have a significantly lower probability of developing dementia disorders like Alzheimer’s disease. How can people stay mentally sharp? I like the old tried and true, like studying calculus, or learning a new language, or memory puzzles (my favorite).

But a number of companies are producing brain stimulation programs, like the Cogmed Working Memory Training program (pictured left), which uses a sequence of flashing lights that need to be replicated by the player, much in the fashion of the old Simon game of my youth.

According to experts, the brain stimulation industry has more than doubled between 2005 and 2007 to $225 million in sales. I imagine it will continue to grow, as baby boomers seek out ways to beat mental decline. Cool, I like it. Technology will always try to improve upon what’s already available, and there are currently many ways to keep the mind fit. But, hey, I’m all for any outlet which stimulates the mind. We think, therefore we are…right? The brain-fitness industry is definitely taking a step in the right direction.

Education and Mental Preservation

By On · Add Comment · In aging, Alzheimer's, anti-aging, brain, cardiovascular health, cognitive, educated, elderly, memory, mental sharpness, stroke
Losing one’s memory is a natural consequence of aging, right? Not necessarily; in fact, it has been shown in several studies that the more one stimulates one’s mind–in the form of learning–the greater one’s chances of retaining mental sharpness well into old age. Yet another studyhas been released confirming these conclusions.Researchers at the University of Michigan have found that the more educated a person is, the better he or she performed on cognitive tests. Nothing new there, as we reported the same in this blog back in October. What is new, though, is that the study found that significant memory loss has declined in the elderly (people 70+) over the last decade, which may be due to that generation’s longer education and schooling when compared to previous ones. According to lead author Dr. Ken Langa, “the research reinforces other studies that suggest people who do mentally challenging tasks early on build up a reserve of brain power that helps them withstand later injuries to the brain, such as a mini-stroke.” He was also sure to point out the link between good cardiovascular health and brain health, another way to reduce mental decline, strokes and possibly Alzheimer’s.

You want to know why I keep plugging these studies? Because everyone seems to be into anti-aging these days. Great–here’s how to do it. My top seven tips to keeping the brain young:

  • Drink lots of water (1-2L per day)
  • Do 30-60 minutes of cardio (that makes you sweat) every week.
  • Learn something new at all times. Once you master it, move on tho the next thing. My favorites:
    • Languages (Chinese anyone?)
    • Musical instruments
    • Mathematics (always a great brain developer)
    • An art (photography, web design, sculpting, knitting)
    • Anything new (economics, poetry, cosmology, quantum physics, philosophy, psychology, etc.)
  • Take essential fatty acids (EFAs) daily
  • Meditate (sit in silence) every day
  • Practice daily gratitude (for your life exactly as it is now)

Do these things and rest assured that you will keep trucking through life sharp as a whip. Don’t just take my word for it, or the bevy of studies coming out each year; instead, prove it to yourself. And check back in with me when you hit your seventies–something tells me you’ll remember my words.

Fuhgeddaboudit

By On · Add Comment · In brain cells, dementia, enzyme inhibitor, long-term memory, memory, memory storage, mental function, PKMzeta

New research shows that long-term memory storage is not as secure as once thought. In fact, it is now evident that memory can be erased. You heard me right. All those fond recollections of our youth can be whisked away forever by just blocking a protein that controls information flow between brain cells.

U.S. and Israeli researchers found these results by feeding rats saccharine, which made them sick, and then teaching the rats to associate the taste of saccharine with feeling ill. The scientists then injected the rats with an enzyme inhibitor called ZIP, blocking the protein PKMzeta, which controls memory. As a result, the rats were unable to remember the association with saccharine (feeling ill), regardless of how long they were trained. This suggests that a key mechanism in the brain works like a piece of machinery to store long-term memory. According to Yadin Dudai who led the study, “Long-term memory can be erased.”

This study is being touted as a breakthrough for the understanding and future treatment of dementia, a progressive decline of mental function well beyond that associated with normal aging. I certainly think that this is one potential use for these recent findings; however, I can’t help but feel a little creeped out by the possibility that we may be seeing the future with regard to some Orwellian “mind control”, a la Eternal Sunshine of the Spotless Mind. And it’s not lost on me that this study was conducted by two groups that could greatly benefit from a few erased memories in the world of politics and national security. Although I’m not usually one to subscribe to conspiracy theories, I still feel a bit uneasy about any research that leads to tampering with brain function. I mean, we think therefore we are, right? Oh well, I guess we’ve got to take the good with the bad with every situation, and that includes with science. Let’s just hope human trials won’t be taking place anytime soon.

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