April 18, 2012 at 3:59 pm , by Amelia Harnish
I am a lost cause without my phone. It’s my second brain: It stores all my important phone numbers, addresses, account passwords, my calendar and my to-do and shopping lists. It’s helpful, sure, but could there be a downside to not having to remember anything on my own?
Definitely. Your brain’s capabilities depend on how much you practice certain things, says neurologist Majid Fotuhi, M.D., a member of the Journal’s Medical Advisory Board. Dr. Fotuhi stopped by our offices last week with two-time USA Memory Champion Nelson Dellis to share some tips for staying sharp. (That’s Dellis, far right, teaching me how to memorize a stack of cards. Dr. Fotuhi sat next to me for encouragement. It was hard, but I did it!)
I’ll be honest: At first I wondered, why should I work to improve my memory when my Blackberry is already more reliable? But Dr. Fotuhi reminded me that when you’re exercising your memory, what you’re actually doing is growing your hippocampus. (That’s the part of the brain responsible for short-term memory.) And people who have a bigger hippocampus have a reduced risk for Alzheimer’s disease. “Use it or lose it applies to your brain, even more so than to your muscles,” he says.
The trick is to take information you want to memorize and convert it into something you can actually see in your mind’s eye, explains Dellis. It sounds a little like hocus-pocus or at least more work than just writing it down, but the more you practice, the quicker you’ll be. And it’s sort of fun.
Here’s how to do it: Picture the thing you want to remember, maybe someone’s name at a party, and assign a funky image to it. The most memorable images are funny, bizarre, sexual or gross. So if you’re trying to remember my name, you might think of a million dollars (Amelia, a million, sort of similar?), and then picture me attached to a harness (Harnish) trying to pull a giant cart of money.
When you want to remember a list of things, like your grocery list, it gets a little harder. It’s based on the same principle, but instead of one image, you’ll build a series of images into a story.
First, pick your “memory palace.”
Think of a place you know well and can actually see in your mind. Maybe it is a room in your house or maybe it’s the route you take to work. All that matters is that you can picture it.
Pick distinctive places in the room or space you’re visualizing.
So if it’s your bedroom you might use different pieces of furniture. If it’s the street you grew up on, it might be each of the houses or storefronts.
Now, take items on your list and associate them with the place.
This is the fun part. It reminds me of the story you get when you play Mad Libs—or a nightmare, depending on what kinds of things you find memorable. Here is a part of my grocery list from my last trip.
- Cake mix 2. Bread 3. Lunch meat 4. Frozen chicken breast 5. Razors 6. Hummus
And this is how I might remember it, using the Journal offices as my palace.
- Journal Food Guru Tara Bench is buried in her cube under boxes of Funfetti cake mix. She’s trying to get out, but there’s so many boxes it’s like quicksand and she keeps getting sucked back in.
- Then, there’s a trail of sliced turkey and ham leading to Health Director Julie Bain’s office, where instead of working, she’s slicing whole-grain bread.
- Across from that scene is my cubicle, which I can’t walk into because everything is frozen and all of my office supplies are now made out of chicken, kind of like Lady Gaga’s meat dress but even more startling. I start trying to shave the ice with my razors so I can get back to work.
- On the other side of me is an open cubicle, which is filled to the brim like a giant bowl of hummus, my favorite food. So I decide to take a break from shaving the ice off my chicken-phone and head over there for a quick snack.
This was only a part of my list, but I could go on forever, using my co-workers’ offices and the items on my list to create a story that’s hard to forget.
Ready to give it a try? Create your own story the next time you head to the grocery store. Don’t write it down; just visualize it as you’re making the list and see how well you remember the items when you’re cruising the aisles. When five or six items becomes too easy, start working your way toward 10, 20, 50 and more. “There’s really no upper limit because the more you practice, the better you’ll be,” Dr. Fotuhi says.
It may seem silly at first, but you might surprise yourself with just how much you can do. Plus, as Dr. Fotuhi reminds us, you’ll be doing your brain a huge favor.
March 14, 2012 at 12:45 pm , by Amelia Harnish
Remember that out-there PSA where the guy holds up an egg (your brain) and cracks it into a pan? Then, as the egg fries, he says: “This is your brain on drugs.” Well, it may be time for another “your brain on…” PSA, but this time it would be about how to make your “egg” healthier.
Experts used to think that there was no way to prevent dementia and Alzheimer’s disease. But a slew of research from the past two years is starting to chip away at that, according to renowned Baltimore neurologist Majid Fotuhi, M.D., a member of our Medical Advisory Board. This week, he published a review in the prestigious journal Nature that covers what you can do to protect your brain from aging and dementia.
“It turns out your brain is not a fixed structure like your nose or ears,” Dr. Fotuhi says. “There are lots of things people can do to expand the size of their brain, and especially the part of their brain responsible for memory, called the hippocampus.”
It almost sounds too simple, but when it comes to your brain, bigger is actually better. Brain shrinkage is one of the main symptoms of Alzheimer’s disease, and several studies show having a large hippocampus improves your memory and protects you from dementia. So what works? Here are a few things that can change your brain—in a good way.
Just three months of aerobic exercise can increase the size of your hippocampus enough that it can be seen by the naked eye on a brain scan, according to one study. Walk a mile a day or do 45 minutes of more vigorous aerobic activity three times a week.
Stress and depression can shrink your brain, but meditation may protect you from it. Studies show that people who practice mindful meditation techniques can grow their hippocampus in as little as eight weeks, according to the review.
“Your brain cells are like your muscle cells. Use them or lose them,” Dr. Fotuhi says. By building new connections, your brain gets stronger and stays in shape longer. Take a class in a foreign language, learn to play chess or start reading up on a complicated topic.
For more on Alzheimer’s, read Lauren Bernstein’s darkly funny essay about worrying that every little memory lapse is a sign of impending dementia. How does she keep a sunny outlook when her family history puts her at risk?
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