The Harvard Medical School Guide to Achieving Optimal Memory - McGraw-Hill

239 Pages·2016·2.09 MB·English

by  Nelson A.P.

THE
HARVARD MEDICAL
SCHOOL GUIDE TO
ACHIEVING OPTIMAL
M E M ORY
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THE
HARVARD MEDICAL
SCHOOL GUIDE TO
ACHIEVING OPTIMAL
M E M ORY
AARON P. NELSON, Ph.D.
HARVARD MEDICAL SCHOOL, BRIGHAM AND WOMEN’S HOSPITAL
WITH SUSAN GILBERT
Copyright © 2005 by the President and Fellows of Harvard College. All rights reserved.
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DOI: 10.1036/0071466460
For Margaret, Julia, and Ava
The true beloveds of this world are in their
lover’s eyes lilacs opening, ship lights,
school bells, a landscape, remembered
conversations, friends, a child’s Sunday,
lost voices, one’s favorite suit, autumn and
all seasons, memory, yes, it being the earth
and water of existence, memory.
—Truman Capote
Contents
Acknowledgments xi
Introduction: You Can Protect and
Improve Your Memory xv
CHAPTER 1 1
What Is Memory?
Short-Term Memory 2
Long-Term Memory 5
Making Memories 11
CHAPTER 2 13
How You Remember
Your Brain’s Memory Networks 14
Three Stages of Memory 16
Memories That Last 26
CHAPTER 3 29
It Happens to Everyone: Normal Memory
Lapses and Distortions
Schacter’s Seven Sins 30
The Rashomon Effect 41
CHAPTER 4 43
How Your Brain Ages
What Is Normal Aging? 44
The Cycle of Neuronal Death and Neurogenesis 45
vii
CCOONNTTEENNTTSS
Communication Problems 46
Which Cognitive Functions Are Most Vulnerable
to Aging? 50
Which Cognitive Functions Are Age-Resistant? 51
Is There a Fountain of Youth for Your Brain? 52
CHAPTER 5 55
Causes of Memory Problems
Genes 57
Hormones 58
Common Age-Related Illnesses 60
Neurological Disorders 65
Cancer 71
Mood, Stress, and Memory 72
Medications 76
Sleep 79
Diet and Nutrition 82
Alcohol 86
Exercise 87
Intellectual Stimulation 88
Smoking 89
Illicit Drug Use 90
Toxic Exposure 91
Self-Help or Professional Help? 93
CHAPTER 6 95
When to See a Doctor
David’s Memory Problems 95
Do You Need a Memory Evaluation? 99
When You Visit Your Doctor 100
Neuropsychological Testing 104
Specialized Tests 108
Other Specialty Consultations 112
After the Testing 114
viii
CCOONNTTEENNTTSS
CHAPTER 7 117
Memory Disorders
Normal Versus Abnormal Forgetting 118
Amnesia 119
Mild Cognitive Impairment 125
Dementia 128
Treating Memory Disorders 132
CHAPTER 8 133
Memory Medications
Drugs for Alzheimer’s Disease 135
Drugs for Mild Cognitive Impairment 137
Drugs for Vascular Dementia or Mixed Dementia 138
Alternative Remedies for Memory Loss 138
New Drugs Under Study 140
Improving Your Memory Without Medication 148
CHAPTER 9 151
Prevention and Proaction: The Path to
Optimal Memory
Obtain Regular Exercise 152
Put Out the Cigarettes 154
Take Vitamins 154
Involve Yourself with Others 156
Maintain Healthful Nutrition 157
Aim for a Good Night’s Sleep 158
Learn Something New 161
Moderate Alcohol Intake 164
Engage in Life! 164
Manage Stress 165
Organize Your Thinking, Organize Your Life 168
Routinely Take Precautions to Protect Your Brain 168
Yes You Can! Maintain a Positive Attitude 169
The Next Step 169
ix
CONTENTS
CHAPTER 10 171
Practical Strategies to Enhance Everyday Memory
Get Organized 172
Behaviors for Effective Learning and Memory 175
Memory Techniques 178
Putting the Strategies into Practice 181
Professional Memory Training 183
Future Frontiers 185
CHAPTER 11 187
On the Horizon
Preventing and Curing Memory Disorders 188
Cognitive Enhancers 193
Optimal Memory Redefined 195
Additional Resources 197
Index 203
x