The Harvard Medical School guide to achieving optimal memory

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 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 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 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 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 CONTENTS