Customize Your Memory Program
Classify Your Own Memory Status
Place yourself in one of the two categories of normal memory or mild memory loss based on your performance on the tests in the first chapter of this book, and not by relying only on your own subjective view or the opinion of family and friends.
Female, Forty to Fifty-nine Years Old,
Currently Normal Memory
Follow the entire promemory diet (chapter 5 and this chapter).
Follow the physical exercise regimen (chapter 5 and this chapter), but go easy on running and lifting weights. Equality of the sexes does not extend to bone structure: you need to protect your knees, ankles, and hips more than men of your age. Perform moderate, regular exercise three to six times per week; use any mixture of aerobic and anaerobic exercise that suits your interests.
Memory exercises and training: this is the right time to begin using all the methods to improve learning and recall that you can use, before memory loss begins to occur.
Identifying reversible causes of memory loss should not be an issue if you have a normal memory, but it is worth checking the list to see if you have a reversible condition that can be corrected.
Medications
1. Vitamin E 400 to 1,200 IUs daily (400 if you bleed easily, otherwise 800 to 1,200; avoid if taking anticoagulants for medical reasons; do not exceed 400 IUs if you also take aspirin or ginkgo).
2. Add vitamin A and C supplements (see table on page 203) to your diet, which should already be rich in these vitamins.
3. Consider taking phosphatidylserine as a cognitive enhancer.
4. If you’re postmenopausal, consult your doctor about taking estrogen, both for its promemory and antiosteoporosis effects.
5. Talk to your doctor about prescribing donepezil (Aricept; or Exelon or Reminyl), especially if you don’t have a clearly identifiable cause of memory loss.
6. You can also ask your doctor about selegiline. Ginkgo biloba is another option. Consider taking only one (or none) of these two medications.
7. Take an aspirin a day if you have risk factors for stroke.
Final Memory Program Tips
1. A combination of general health measures like proper diet and regular exercise, memory training, and appropriate medications (particularly if you have mild memory loss; medications are less critical if you currently have a normal memory), provides a comprehensive strategy to prevent memory loss due to the aging process.
2. If you have mild memory loss, you should first look for a reversible cause.
3. You should feel free to deviate from my recommendations if you have specific health reasons or conditions that make it difficult to implement (medical or other contraindication) one or more of these components in the Memory Program.
4. This field is evolving rapidly, so you need to keep up with the latest developments, which are certain to be given considerable play in the media. These new developments may make it necessary for you to change your strategy over time— for example, you may need to switch to COX-II inhibitors in the future if they are shown to be effective in treating mild memory loss.
Taken From: The Memory Program How to Prevent Memory Loss
and Enhance Memory Power
