It’s a fact of life that as we get older, our
memory may not serve us so well.This may be because of diseases
that cause dementia or as a consequence of the harm which
we’ve subjected our grey matter to over the
years.
Memory loss is often simply part of the ageing process. There
are ways, however, that we can improve the odds of our memory being
there for us.
Some degree of loss is inevitable as we get older and is called
age-associated memory impairment. People feel they are becoming
forgetful, that they’re not able to remember the name of
those they have met recently, for example. This impairment is a
nuisance and possibly a little embarrassing, but doesn’t
impact on everyday functioning and is considered normal.
At the other end of the spectrum are the different types of
dementia, which is defined as a decline in mental abilities to a
degree that affects daily activities. Alzheimer’s disease is
the most common type of dementia and starts by affecting recent
memory such that a person can remember exact details of his or her
distant past but cannot remember recent events or conversations. In
time, however, Alzheimer’s disease affects all parts of the
memory.
It’s those who are worried about memory problems who in
general don’t have dementia, since those with it, again
generally speaking, are unaware that they have a difficulty. The
old adage is useful in distinguishing between what’s normal
and what is not;- "You need not worry if you forget where you put
your car keys. You need worry only if you forget what they′re
used for." Of course when memory loss occurs it’s important
to check that it isn’t being caused by other conditions such
as depression, alcoholism, or the side effects of medication.
ABUSE IT AND LOSE IT
Smoking, drinking too much alcohol and a poor diet that is high
in unhealthy fat will narrow arteries, damaging the circulation.
This in turn will prevent enough oxygen and nutrients getting
through to the brain. High blood pressure can also damage arteries
that feed the brain. Multiple small blood clots may develop that
starve the brain cells of oxygen and result in memory loss caused
by a common form of dementia called multi-infarct dementia. So just
as it’s important to protect the circulation around the rest
of thebody so it’s vital to protect the brain from this
damage by eating a healthy diet, taking regular exercise and not
smoking. In fact, smoking increases the risk of Alzheimer’s
disease too so another good reason not to smoke.
FEED YOUR BRAIN
A healthy diet, supplemented with a multivitamin if necessary,
is vital for good overall health and well-being. In particular,
folic acid, vitamin B12 and vitamin B6 are all needed for good
brain function and antioxidants (e.g. vitamins C and E) are also
important as they may help to maintain brain health.
Probably the most studied and talked-about approach to
preventing memory decline is with the herb, ginkgo biloba. Extracts
of the leaves of been found to have a small but noticeable effect
on improving memory and mental functioning. A number of trials
suggest that it may help to prevent the progression of symptoms in
dementia too. Researchers in America also found that when taking a
supplement of ginkgo biloba for six months, those with
age-associated memory impairment experienced improved verbal recall
when compared with those who took a placebo supplement.
The benefits of ginkgo are believed to be as a result of
widening the blood vessels which in turn allows an improved blood
flow to the brain. It is also believed to help thin the blood so it
is less likely to clot. It is for this reason that although ginkgo
is considered a safe supplement, those who are already on
blood-thinning medication would probably be wise not to take it.
Ginkgo probably has some antioxidant effects too, which will
protect the brain from damage caused by free radicals. Even though
the research may not be conclusive yet, it would be worth trying a
ginkgo supplement provided you’ve checked with your doctor
that it’s safe for you to do so, since nothing ventured,
nothing gained.
With increasing age, the body may make less of a natural
nutrient called phosphatidyl serine. This is a type of fat that is
found in high concentration in the brain where it acts as a
building block of cell membranes. It also protects against cell
damage and agerelated cognitive decline. Put simply, it helps keep
those brain pathways involved in memory running smoothly.
Research shows that as levels of PS naturally decrease with age,
so does the ability to learn, stay alert and to remember things. To
combat these natural changes, taking a supplement of PS has been
shown in scientific studies to improve memory and mental
functioning in those who already have age-associated memory
impairment and in those already diagnosed with early
Alzheimer’s disease.
Oily fish and essential fatty acids appear to be constantly in
the news, in particular the omega 3 fatty acids DHA and EPA. The
benefit of omega 3 in maintaining heart health is well established
but what is now becoming increasingly clear is how important these
essential fatty acids are for brain health too. Eating one portion
of oily fish each week or the equivalent in a supplement is
recommended. Now supplements containing omega 3 fatty acids derived
from marine algae have become available that are suitable for
vegetarians.
PROTECTING YOUR MEMORY
- Keep mentally, physically, and socially active.
- Drink 6-8 glasses of water a day.
- Eat a healthy low-fat diet with plenty of fruit and veg and one
portion of oily fish a week.
- Consider taking specific brain health supplements - e.g. omega
3 fatty acids, ginkgo biloba,
phosphatidyl serine and antioxidant vitamins B complex, C and
E.
- Avoid smoking and excessive alcohol consumption.
- Take time out each day to relax and enjoy yourself.
USE IT OR LOSE IT
There is no doubt that if you don’t make use of your brain
function, you’re likely to lose it. Plenty of scientific
research has found that by challenging your brain, you can help
maintain its function. Chess, bridge, crosswords and Suduko are
some of the mental activities people use to keep their grey matter
healthy. Research has also found that regular physical exercise and
an active social life will benefit brain function too.
SUMMARY
A healthy lifestyle combined with specific memory-supporting
supplements will provide the best opportunity to keep memory in
good working order. In essence, what is essential for keeping the
body healthy is essential for keeping the brain healthy too.
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