Book Reviews

The Memory Prescription: Dr. Gary Small's 14-Day Plan to Keep Your Brain and Body Young
by Dr. Gary Small
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In his follow-up to The Memory Bible, Dr. Gary Small outlines in detail a two-week plan to improve memory functioning and general health. The plan is based on a study he has carried out at UCLA and focuses on four important elements of memory-loss prevention: memory training, physical fitness, healthy diet, and stress reduction. Dr. Small provides schedules for fourteen days which each include memory and fitness exercises, meal suggestions, and relaxation techniques. Many of the exercises become more challenging as the plan progresses. Self-administered diagnostic tests are provided before and after the plan so that the reader can evaluate his or her progress.

Separate chapters on each of the four areas allow readers to place more emphasis on any parts of the program they choose or to focus on specific topics such as losing weight and improving sleep patterns. There is also a chapter discussing the purpose and effectiveness of various drugs and supplements used for memory loss and aging.

Although the detailed schedule covers only fourteen days, Dr. Small has designed his program so that readers can continue it throughout their lives. He provides advice on “renewing” the memory prescription at any age – even as young as 21. Readers of all ages will benefit from improved memory, as well as physical and mental health, by following the Memory Prescription.

Below are some examples of the exercises Dr. Small suggests in each of the four major areas.

Memory Exercises
(Mental Aerobics)

Get a paper and pencil. Using your left hand if you are right-handed, or vice-versa, draw the most perfect circle you can. Now shade it in fully, trying not to draw outside the line of the circle. When finished, sign your name to your masterpiece still using that opposite hand.

Make three words from the following jumbled letters: R E H T E D O S W R
(Answer: Either THREE WORDS or THE RED ROWS.)

Here is a technique for remembering names:
Many names are easy to remember because they bring a mental image to mind. Mr. Lincoln makes me think of Lincoln Monument. Mrs. Katz brings up an image of cats. For other names we can create substitute images. For Bill, think of a dollar bill. Conjure up a visual image for each of the following names – often your first association will be the most effective one. Sometimes an association to someone famous or someone you know well will help. Also try substituting easily visualized words that sound like the name.

Frank
Dinah
Mike
Simon
Barbara
Jim
Phillip
George
(Suggestions: Frank – frankfurter; Dinah – diner; Mike – microphone; Simon – Paul Simon; Barbara – barber; Jim – gymnasium; Phillip – Phillips screwdriver; George – gorge.)

Physical Fitness

Russian Dancer Knee Lifts: Stand upright and fold your arms in front at shoulder height like a Russian folk dancer. Lift your right knee toward your right elbow, and then alternate your left knee toward your left elbow. Exhale as the knee comes up. Repeat for a count of 20. (You can increase to a count of 30 or higher as you get better.)

Side Stretch: Stand with feet forward and shoulder width apart, knees slightly bent. Raise your right hand overhead and lean over to your left side. Reach as far to the left as you can, then hold and breathe for a count of five. Slowly bring your torso upright while exhaling. Raise your left arm overhead, reaching to the right side as far as you can. Hold and breathe for a count of five. Slowly return to upright. Repeat both sides.

Try taking a ten-minute walk after dinner, followed by a glass of water.

Stress Reduction

Lie or sit comfortably and breathe in slowly through your nose. Visualize your breath as it enters your sinuses, flows down into your chest, and expands your rib cage. Slowly breathe out through your nose, following the breath as it rises through your chest and sinuses, and finally leaves your body. Repeat slowly for 1 to 2 minutes.

Sit comfortably and imagine yourself at a beautiful beach just before sundown. Breathe deeply and rhythmically as you conjure up the details of the setting. Feel the misty ocean breeze. Hear the seagulls and the waves. Watch as the sun touches the horizon and begins to slip below it, bit by bit – now half, three-quarters, almost gone, and finally completely disappeared. Take one more deep breath, close your eyes, and exhale slowly. Open your eyes before continuing with your day.