By Kathy Thorpe, MA, CHom, Boulder, Colorado
Do you have problems
recalling a name, focusing on a project, organizing information or remembering
something you just learned? Do you worry about dementia because you experienced
it with one of your parents? A certain amount of memory loss is normal with
aging. In fact, 15% of the population in the U.S. over 70 experiences some form
of dementia. While some of this is genetic, new research shows that there
are important things we can do now to prevent or reverse memory loss.
Use it or Lose it: Keep your mind alert with daily mental activity – every time you
learn something new or challenge your mind, you keep those neuro signals active
in the brain. Current studies indicate that the brain is “neuroplastic” in the
sense that its “circuits” are continuously changing in response to what we do.
When we learn new skills, think, remember and perceive, the connections between
the brain cells also change and strengthen. So keep using your brain. Choose
reading over watching TV, do crossword or Sudoku puzzles, learn a new language,
take a dance class, play strategy games such as chess or Bridge or do quilting
or knitting. The most important thing is to keep learning new things.
Exercise and Stretch: Physical activity has the
largest impact on preventing cognitive decline than anything else. Blood
circulation is essential for healthy cognition. Researchers have shown a
significant benefit to staying active and encourage people to move every day: walk
2 miles, bike 10 miles, swim, attend an exercise class or engage in some form
of regular, vigorous exercise. According to one study, people who did regular,
aerobic exercise for at least a year showed enlargement of the hippocampus –
the part of the brain that converts short-term memories to long-term ones. Exercise
triggers the growth of new brain cells in the hippocampus and stimulates the
release of “neurotrophic growth factors,” which helps the brain grow and
maintain new connections.
Be Social:
People who have social contact with family and friends are at lower risk for
memory problems. Plus, social interaction involves talking and listening and
therefore challenges the brain in unique ways. It also helps ward off stress
and depression. So call your friends and family or visit your local community center
and sign up for a class or an activity.
Add Quality Nutrition: Keep your brain nourished with
vital foods that maintain healthy blood sugar levels and reduce brain
inflammation. For years, researchers have known that diet can play a huge part
in preventing cognitive decline. Patients with significant dementia made dramatic improvement when they avoided simple
carbohydrates and processed foods, increased fruits, vegetables, nuts and
seeds, lean protein, included quality oils and increased their fish intake. It was also found
that vitamin B-12, vitamin D-3 and fish oil supplements were beneficial. The
omega 3 essential fatty acids in fish oil help protect nerve cell membranes.
Nourish the Brain with the Good Oils: A good deal of new research shows the importance of organic coconut oil and extra virgin olive oil to
prevent age-related memory loss, dementia and even halt the progression of
Alzheimer’s. These oils improve brain chemistry, cognitive function and reduce
oxidative stress that destroys brain cells. Add a tablespoon of coconut oil or
extra virgin olive oil to your breakfast and dinner—and notice how much better
you start feeling.
Don’t forget magnesium: A certain type of magnesium, Magtein (magnesium l-threonate)
is able to cross the blood brain barrier and increase learning ability as well
as improve short and long-term memory. It increases synaptic connections in the
hippocampus that controls memory and also helps reduce anxiety and fear. It has also been shown to prevent cognitive
decline in early stages of Alzheimer’s disease and improve memory even in advanced
stages of Alzheimer’s disease. The dosage is one gram twice a day for these
beneficial results.
Acupuncture and Chinese Medicine: Acupuncturist David Scrimgeour, L.Ac., in
Boulder, Colorado uses acupuncture and Chinese medicine to support and nourish
brain function. Adrenal deficiency,
inflammation of the GI system and
disturbed Shen (or mind in Chinese medicine) all
contribute to loss of short and long-term memory and impairment of the ability to amass wisdom,
think clearly and perceive things creatively.
In addition to using acupuncture to address these imbalances, Scrimgeour recommends the tonic formula, Supreme Immune Tonic to support adrenal,
brain and immune functions in the body.
If you are among the
many people who are starting to notice subtle signs of memory loss, start
incorporating the above suggestions into your health regime. And don’t wait
until your golden years to make these changes in your life. Start now so you
can continue to be the wise, clever, witty and intelligent person that you are
– no matter how old you are.
