5 steps to a better memory

Stereotypes would have you believe that memory loss is a part of growing old, but new research shows that the brain can grow new neurons and stronger, more prolific connections between brain cells at any age. Here are five health habits that can protect your brain cells and your memory.

A growing stack of evidence links high levels of "bad" LDL cholesterol and low levels of "good" HDL cholesterol with memory problems. The same steps that protect against heart attack and stroke guard your brain, too. In one Harvard University study of 4,081 women age 65 and older, those with the highest levels of "good" HDL cholesterol had the highest scores on tests of memory and thinking skills. And in another study of 1,037 older women, those with the highest levels of "bad" LDLs were twice as likely to have memory problems as those with the lowest levels.

Pampering your cardiovascular system keeps large and small blood vessels in your brain more flexible and free of artery-clogging plaque. This helps guard against vascular dementia — loss of memory and thinking skills that develops when brain cells simply don't receive the oxygen and blood sugar they need to function properly.

Some doctors have long feared that treating high blood pressure in older people could lead to problems with memory and thinking. But the opposite is actually the case. In a study that tracked 848 men from middle age to old age, researchers at the Pacific Health Research Institute in Honolulu found that those whose blood pressures were under control the longest were 60 percent less likely to develop dementia than those whose blood pressures were out of control.

Untamed blood pressure damages blood vessels in the brain, leading to the formation of tiny blood clots that starve brain cells of the nutrition and oxygen they need.

Diabetes doubles your odds for memory problems later in life. Experts aren't sure why, but there is some evidence that the chronic inflammation that can help trigger type 2 diabetes can also contribute to the buildup of brain tangles and plaques linked to Alzheimer's disease. Your brain Rx: The same lifestyle steps that lower your blood sugar — a healthy high-fibre, low-sugar diet plus exercise and stress relief — are good for your brain, too.

People who exercised three or more times a week were 30 to 40 percent less likely to develop dementia than those who were active less often, says a study of 1,740 Seattle-area residents, age 65 and older. Study volunteers did aerobics or other activities for as little as 15 minutes at a time, but the benefits were big.  Lab studies show that exercise boosts production of a chemical called brain-derived neurotrophic factor (BDNF) — a sort of cell fertilizer that encourages nerve cells in the brain to multiply and become more resistant to damage and disease. Some studies even suggest that exercise can make brain cells that are already damaged healthier.

Low mood, lack of interest in everyday activities, and lack of pleasure are warning signs of depression. But in older people, depression is often misdiagnosed as dementia and can be virtually ignored. If you or a loved one has any signs of depression, regardless of their age, alert the doctor and demand help. You deserve to feel well and to think clearly!