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If you’re puzzled by how to prevent memory loss, recent research indicates thatlosing weight may be part of the solution.

Does being overweight put you at risk for developing a memory disorder? The latest research suggests that it does.According to a study published in the BritishMedical Journal, people who were overweightin their 40s were 35 percent more likely todevelop a memory disorder later in life thanwere normal-weight individuals; those whowere obese had a 74 percent greater risk.

Overweight or not, memory changes don’t necessarily indicate a serious disorder.Stress, fatigue, anxiety, and depression canall affect your ability to remember. So if youfind yourself forgetting the name of a familymember more often than you used to, don’t

panic: An occasional memory lapse doesn’tmean you’re destined to lose your mentalfaculties or develop dementia, a conditioncaused by the death of nerve cells in thebrain. Dementia generally entails the lossof memory and reasoning skills; symptomsmay include personality, mood, andbehavioral changes. For dementia to bediagnosed, the changes must be significantenough to affect one’s ability to performeveryday tasks, such as baking a cake orbalancing a checkbook.

There are many causes of dementia, themost common being Alzheimer’s disease. It is estimated that one in ten people over age 65 and as many as one in two peopleover age 85 have Alzheimer’s. Since less than5 percent of cases can be attributed to aknown genetic mutation, some researchersare turning their attention to the role thatlifestyle factors might play.

WHY SO FORGETFUL?Several conditions can impair memory and erode judgment,reasoning, and language skills. Among them are the following:ALZHEIMER’S DISEASE A degenerative condition that maybe caused by a buildup of plaques in the brainDEMENTIA WITH LEWY BODIES A neurodegenerativedisorder that is marked by the presence of certain proteins(Lewy bodies) in the brainVASCUL AR (MULTI - INFARCT) DEMENTIA Cutting offblow flow to the brain as a result of a stroke or mini-strokesPARKINSON’S DISEASE A deterioration of nerve cells inthe brain, characterized by muscle stiffness and tremorsSEVERE HEAD TRAUMA Trauma-induced damage to braintissue and/or bleeding, bruising, and resulting seizures

Mind Your Health You’re probably aware that obesity increasesyour risk of developing a host of ailments,including hypertension, diabetes, andmetabolic syndrome. Developing any one of them not only puts you at risk for heartattacks and strokes but also ups your chancesof developing dementia as you age.n HIGH BLOOD PRESSURE can interferewith blood flow to the brain, thereby killing

BY FRANCESCA LUNZER KRITZ

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off nerve cells, says David Knopman, M.D., aneurologist at the Mayo Clinic in Rochester,Minnesota. The condition can also precipitatea variety of strokes, including mini-strokes(also called silent strokes), which oftenescape detection. The Framingham HeartStudy found that men with high bloodpressure fared worse on memory and othercognitive tests 4 to 6 years later than didthose who had normal blood pressure.n DIABETES damages small arteries thatcarry oxygen and blood throughout thebrain, says Dr. Knopman. A newer theorysuggests that a lack of insulin in a diabetic’sbrain results in a buildup of sticky plaquesthat may, in turn, lead to Alzheimer’s. In anine-year study of nuns, priests, and othermembers of the clergy, those with diabeteshad a 65 percent increased risk of developingAlzheimer’s. Other research, from theNurses’ Health Study, found that womenwith type 2 diabetes were at a greater risk of doing poorly on cognitive and memorytests than were women without the disease.n METABOLIC SYNDROME (or syndromeX) may put you at risk for dementia becausethe condition is linked to inflammation of the arteries. In a study published in theAnnals of Neurology, people with high levels of C-reactive protein (which indicatesinflammation) were more likely to bediagnosed with dementia 25 years later.Metabolic syndrome refers to a cluster of conditions including abdominal obesity,high triglycerides, high LDL (“bad”)cholesterol, high blood pressure, and highlevels of blood sugar.n CHOLES TEROL has also been implicatedin dementia, but it is unclear whether low

cholesterol levels themselves or medicationsused to lower cholesterol are responsible for reducing risk. Research has suggested thatcholesterol-lowering drugs called statinsmight protect against Alzheimer’s, but a recentstudy found this not to be the case.

DO IT FOR YOUR BRAIN1 Be a social butterfly. People who have strong tiesto family and friends tend to stay sharp as they age.

2 Pop some gum. The act of chewing may stimulateareas of the brain that are associated with memory.

3 Do the tango. Research indicates that the physicaland social aspects of dancing may help ward off dementia.

4 Get a massage. Anything that helps you de-stressmay improve your mental function.

5 Don’t skip meals. Low blood sugar has been linkedto impaired memory.

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Food for ThoughtWhen it comes to nutrition, it turns out thatwhat’s good for your weight loss is good for your brain. To promote healthy brainfunction, eat more foods rich in antioxidantsand omega-3 fatty acids, says Jeannie Moloo,Ph.D., R.D., a nutrition consultant in privatepractice in Sacramento, California, andspokesperson for the American DieteticAssociation. Studies have shown that a diethigh in saturated fats may clog the arteriesand may be associated with a higher risk ofdeveloping Alzheimer’s. Pick healthier fats,such as olive oil, instead. As for produce,research suggests that dark-skinned fruits—such as blueberries, plums, red grapes, andstrawberries—and vegetables such as red

NECK-UP CHECKUP The Alzheimer’s Associationoffers nationwide Maintain Your Brain workshops, featuringactivities to stimulate your mind, information about brain-healthydiets, and tips for keeping you physically and socially active. Formore info, call 800-272-3900 or visit alz.org/maintainyourbrain.

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peppers, kale, spinach, broccoli, and beetsmay protect brain cells, thanks to high levelsof antioxidants. Other brain-healthy picksinclude nuts and seeds such as walnuts,almonds, and sunflower and pumpkin seeds.Also, don’t forget the fish: A 2003 studypublished in the Archives of Neurologyfound that eating fish at least once a weekwas associated with a 60 percent reducedrisk of developing Alzheimer’s. Cold-waterfish, such as salmon, mackerel, and tuna areespecially rich in omega-3s.

Think Again (and Again)That old adage “use it or lose it” is especiallytrue when it comes to maintaining yourbrain as you age. Keeping your brain activemay build your reserve of brain cells,increase connections between cells, andpossibly generate new cells. A studypublished in the New England Journal ofMedicine found that people who didactivities such as crossword puzzles andboard games had a reduced risk of dementia. Not into games? Play a musical instrumentor go shopping (it forces you to makedecisions about where to go and what to buy).

The idea is to challenge your mind,whatever your age: Why not study a newlanguage, join a poker group, or take acooking class? If you’re too busy, thinksmaller. “Move your wastebasket every fewweeks,” says Elizabeth Edgerly, Ph.D., co-developer for the Alzheimer’s Association’sMaintain Your Brain workshop. “Your brainhas to think about where it is and plot thecourse to get there.” Other brain builders:Read a variety of magazines, attend lectures,or record your thoughts in a journal.

Q I hate getting sweaty. Canless-intense exercise also helpme maintain brain function?

A Yes, just keep moving. Severalstudies have found that people whowalk regularly have a decreased risk of dementia. In one study, women intheir 70s and 80s who walked for at least 11⁄ 2 hours a week scoredhigher on cognitive tests than thosewho walked for less than 40 minutes a week. Plotting your route, observingtraffic signals, and interacting with a walking companion all provideadditional value for brain health.

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TOTAL RECALL Try these tricks forsharpening your memory on a daily basis.IT ’S A DATE Afraid you’ll forget an important event?Visualize a billboard with the name and date of theoccasion, pictures of the guests and the location, anda clock set to the starting time, says Aaron Nelson, co-author of The Harvard Medical School Guide toAchieving Optimal Memory (McGraw Hill, 2005). MIX IT UP Get off the beaten path and take a newroute to work once a week. At your desk, change your computer wallpaper often.NAME THAT FRIEND When you meet someone new,think of an image to go with the person’s name: Ifsomeone’s last name is Woode, for example, pictureher sanding wood or running through the woods.

A Workout for Your BrainIf you’re trying to lose weight, you may behitting the gym in the hope that it will helpyou slim down. Keep going, and your brainmay see the payoff, too. Exercise boostsblood flow to the brain and encourages the growth of new brain cells. And sinceexercise may reduce your chances ofdeveloping diabetes or suffering a stroke—which increase your risk of Alzheimer’s and other forms of dementia—it potentiallyoffers you a two-pronged approach tofighting cognitive decline, says DeborahBarnes, Ph.D., a research fellow in aging atthe University of California at San Francisco.