The 5 best ways to sharpen your memory: remember names. Know where your keys are. Never have a frustrating memory lapse again. It's easier than you think - Do-It-Yourself Cures / Natural Remedies

Natural Health, Jan-Feb, 2003 by Clare Horn

IF YOU WORRY THAT YOUR MEMORY'S failing, here's some encouraging news. A recent study says that you don't lose your memory as you age; you just temporarily lose access to some parts of it when neuron connections don't function properly. Research also shows that making simple lifestyle choices can improve neuron function--preventing and even reversing problems with recall. Here, experts reveal the five most effective habits you can adopt to improve your memory.

1. Indulge in Caffeine and Chocolate.

Memory experts say consuming a little caffeine and chocolate each day may help you remember information better. But you need to choose the right kinds.

Strive to get your caffeine from black or green tea. You'll get a slight boost from the caffeine, which will make you feel more alert so you can absorb new information, explains Jeff Victoroff, M.D., associate professor of clinical neurology at the Keck School of Medicine at the University of Southern California in Los Angeles and author of Saving Your Brain (Bantam, 2002). You'll also be taking in important antioxidants that stave off brain cell damage. Just don't drink your tea with milk, Victoroff says, because milk interferes with the absorption of those antioxidants.

When you buy chocolate, choose dark varieties made with at least 60 percent cocoa, recommends Victoroff. (Most American chocolate, including dark, is made with very little cocoa, so you should look for French or Belgian brands; Valrhona is one brand that's available in some gourmet and natural food stores.) Although more research is needed, researchers suspect that compounds in dark chocolate called procyanidins counteract oxidation and inflammation, two conditions that age the brain. Some scientists think procyanidins also improve memory by increasing blood circulation so your brain gets more oxygen and nutrients, explains Victoroff.

2. Sleep on It.

Common sense dictates that if you get a good night's sleep, your brain functions better and you remember better. Several studies suggest that during sleep, your brain processes your experiences from the day, strengthening the connections between neurons that were formed when you were awake. This may allow you to remember the information more easily the next day.

Scientists also think that while you sleep your brain weakens strong neuron connections to make room for new ones. "You can think of [the weakening of connections] as pruning away unneeded things," explains Marcos Frank, Ph.D., assistant professor of neuroscience at the University of Pennsylvania in Philadelphia.

To maintain memory, most people need to get about eight hours of sleep a night. Some research suggests that intense aerobic exercise and a 60- to 90-minute hot bath can help you get that amount. Researchers say those activities may help you sleep better by increasing body temperature or helping release hormones that trigger sleep. For the sedation effect, be sure to do these activities at least two hours before you go to sleep; if you do them too close to your bedtime, they'll keep you awake.

3. Work It Out.

Experts agree that aerobic exercise improves your memory by doing more than just enhancing your sleep quality. Anytime you do at least moderate exercise (like brisk walking), your brain receives a larger-than-usual supply of blood, explains Victoroff. More blood means your brain gets more nutrients and oxygen, both of which help neurons work more efficiently.

Aerobic exercise also improves memory by relieving stress, Victoroff says. When you're stressed, your body releases hormones like cortisol, which boost your energy to help you cope with a challenging situation. However, these hormones also travel to your brain and damage your memory center. Animal studies show that after just a few days of exposure to elevated cortisol levels, brain cells in the memory center start to die. But exercise allows your body to burn off that extra stress-induced energy, which reduces cortisol levels. Most experts recommend at least 30 minutes of moderate exercise, like walking or biking, daily.

4. Eat the Right Fats.

You need to eat fat daily to maintain brain power. But as with chocolate and caffeine, you need to choose the right kind. Studies show that omega-3 fatty acids can keep you from losing cognitive function. Certain kinds of fish and fish oil supplements, flaxseeds and flaxseed supplements, and canola, soy, and walnut oils contain these fatty acids, but some research suggests that whole fish is the best form for brain function. This may mean that fishes contain other brain-enhancing compounds. "If I had to give a single easy-to-remember piece of advice," says Victoroff, "I'd say eating 4 ounces of fatty fish [like salmon or sardines] four times a week probably does your brain a lot of good."

On the flip side, experts agree that trans fats (found in hydrogenated oils) are the worst fats for your memory. Eating a diet high in trans fats is associated with narrowed blood vessels in the brain and limited blood flow. A high-trans-fat diet also lowers levels of HDL cholesterol, the "good" cholesterol that helps ward off blockages in blood vessels. Trans fats are in chips, french fries, and baked goods that contain margarine or shortening.