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| The Brain and Memory |
Have you ever experienced something "on the tip of your tongue?"
If you find yourself doing this often, you are not alone. Don't panic
or get angry. Instead, relax. Breathe deeply, and think about similar
words to the one you can't remember. You can also think about examples
of the word, or any other memories you can recall that are associated
with whatever you are trying to remember. In most cases, this will help
you recall the word you were previously unable to remember.
Fear
of any type of cognitive decline, especially dementia, often outpaces
concerns about other types of disability. While we can expect some
health changes as we get older, dementia is neither normal nor
inevitable. Dr. Meltz wants patients to know that there are simple steps they can take now to ward off memory problems later.
When
trying to study and commit something to memory, try organizing your
notes into related subjects, instead of random topics. Scientists have
indicated that this type of mental organization facilitates better
recollection down the road. When you are studying for a test, you need
to give yourself some breaks. The all-nighter
cram sessions don't work well because the information won't be properly
processed by your brain in a such a short period. However, you should
be cautious. Breaks are important but do not spend too much time
procrastinating. It thus becomes vital that you study over a longer
period of time than just immediately before a test.
When
learning something new, or trying to memorize something be sure to put
the entirety of your focus on the information at hand. Humans store
items to be remembered in the long-term memory part of the brain. The
only way to do this is to focus on it hard enough and long enough.
What’s Dementia Anyway?
Dementia
is defined as the loss of intellectual faculties, including memory,
which interrupts social and occupational functioning. Dementia may be
sparked by vascular problems, which curtail blood flow to the brain.
Other culprits include brain trauma or injury — even if it occurred
several years prior to the onset of memory loss. Alzheimer’s disease
(AD) is the best known type of dementia; it involves the disruption of
normal brain cell function. Two hallmarks of AD are abnormal amounts of
protein plaques and tangles within the brain. These usually affect brain
regions responsible for learning and memory first. The good news is
that a large amount of research shows that certain dietary factors can
determine whether the brain stays healthy in old age — or not (J Nutri Health Aging 2006;10:386).
Try a Mediterranean Diet
Increase
your intake of fish oils! If you find your memory is not what it used
to be, you may not be getting enough Omega-3 fatty acids in your diet.
Consider adding a supplement to your diet.
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| Mediterranean Diet |
Dietary
choices for maintaining cognitive well-being may seem obvious, because
they are often the same choices that ward off other diseases, such as
cardiovascular disease and cancer. The optimal ratio of lean protein
(particularly from fish), legumes, fruits, vegetables and
monounsaturated fat, mostly in the form of olive oil, makes up what is
popularly termed the Mediterranean diet. Other characteristics of this
way of eating include low consumption of dairy foods, red meat and eggs.
Dr. Meltz teaches patients
that the Mediterranean diet is linked with a vast array of health
advantages, including warding off dementia. When researchers looked at
health effects of the Mediterranean diet, they found a reduced risk of
AD. The diet also slowed the progression of the disease in people who
had already been diagnosed with AD. Lower mortality rates from AD were
also noted. Stricter adherence to the Mediterranean diet brought down
mortality rates even more (Neurology 2007;69:1084).
A Medley of Foods is What Counts
As
an individual grows older, his or her food choices often become
limited. This can negatively skew nutritional intake. One study found a
direct correlation between eating a more diverse diet and superior
nutritional status. Researchers suggest widening the variety of foods
available to older adults in order to prevent health complications of
all types later in life (J Am Diet Assoc 2002;102:1096-104). The study also determined that limited food choice correlates with an increased danger of developing health issues. Don't
entertain self-doubt. Some people just assume that memory decline is an
inevitable fact of aging. This isn't true all of the time. Even the
anticipation that your memory is going to fade works to harm the memory
itself. If people question things about your memory, you could
eventually doubt yourself. Simply maintaining faith in your ability to
recall facts is an important step in strengthening your memory.
Specifically,
the study found that eating lots of foods that are easily converted to
energy, along with protein, increases the ingestion of vitamins D, B2,
B6 and a host of other important B vitamins (J Nutri Sci Vitaminol 2004;50:184-95).
B vitamins have long been associated with cognitive function. You can
find plenty of B vitamins in foods like salmon, beef, eggs, peanuts,
broccoli, asparagus, red peppers, spinach and romaine lettuce.
Plenty of Orange and Yellow = Sufficient Vit. A
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| Vit. A Rich Foods |
Another
supplement to consider is beta-carotene — the pigment that makes
carrots and squash orange. As part of the landmark Physician’s Health
Study, researchers at Harvard University examined different aspects of
health for 4,000 people over a period of about 18 years. The study
showed that people 65 and older who had taken beta-carotene for the
entire length of the 18-year study scored significantly higher in tests
for general cognition and verbal memory than a group who received only
placebo (Arch Intern Med 2007;167:2184-90).
One
of the most beneficial things you can do for your memory is exercising.
When you are exercising, your blood will flow to your brain in a better
way and it will keep your brain healthier. Given that memory is
essentially a function of the brain, ensuring that it remains healthy is
a great way to preserve mental recall. In addition, exercise lowers the
risk of diabetes. Diabetes has been shown to have a detrimental effect
on brain function and memory.
Focus Your Attention on Fish
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| Omega-3 EFA's |
Some
ancient societies were convinced that eating fish boosts brain power.
While this sounds like an old wives’ tale, science is proving this
concept to be accurate: More and more studies point to fish consumption
as a key component
of cognitive fitness. Many types of fish contain large amounts of
important fats known as omega-3 fatty acids. Scores of reports show that
omega-3s can maintain brain health effectively, and even prevent
dementia. A new French study looked at more than 8,000 older people,
adjusting the group for other dementia-influencing factors, and found
that people who ate fish weekly reduced their risk of AD by as much as
35 percent. The study also found that the risk of developing dementia is
raised by 50 percent if you don’t eat fish or take fish oil (Neurology 2007;69:1921-30).
An
earlier study had already determined that daily consumption of about 1
gram of a fish oil supplement is associated with a 50 percent reduction
in dementia (Am J Clin Nutr 2006;83:1494S-1498S).
Most scientists now accept that omega-3 fatty acids are involved in the
prevention of dementia, along with many other diseases and disorders (JNutri Health Aging 2006;10:386-99).
We should be adding omega-3s to our diet in some form, perhaps as part
of a healthy diet, which includes regular servings of fish (Arch Gerontol Geriatr 2007;44 Suppl 1:143-53). One note of caution: Due to water pollution, many fish contain high levels of toxins and heavy metals, such as mercury and PCBs,
which affect brain health. Larger, longer-lived species are most
susceptible to contamination. Whenever possible, avoid swordfish, tilefish, shark, snapper and king mackerel, all of which are known to have high levels of mercury.
Getting Your Garlic
Garlic
is another traditional ingredient taken for cognitive health. One
animal study found that consumption of garlic, specifically aged garlic
extract (AGE), actually stopped deterioration in the brain’s hippocampus,
the area which plays a key role in memory function. Researchers also
concluded that AGE has the potential to prevent the progression of
Alzheimer’s disease (Phytother Res 2007;21:629-40).
And,
researchers at Tufts University School of Medicine determined that AGE
seems to offer neuronal protection, which can improve learning and
memory retention. They conclude that AGE actually prevents cerebrovascular disease and lowers the risk of dementia and Alzheimer’s disease (J Nutri 2006;136:810S-812S).
Remember,
invest enough time in getting adequate sleep. Both long-term and
short-term memory can be affected by lack of sleep. If your brain is not
operating at 100% efficiency, memory will be impaired. Get a little
more rest each night to keep your memory sharp.
Happy Hour Happens Everyday
One
of the most intriguing suggestions for keeping dementia at bay is
alcohol consumption. While chronic alcohol abuse is linked to the
development of dementia, one or two glasses per day may bolster brain
health. French researchers found that light or moderate alcohol intake,
between one and three drinks per day, may significantly cut the risk of
dementia. The same study also showed a decreased danger of stroke, which
is itself a major risk for vascular dementia (Biol Res 2004;37:189-93).
Eating an Apple a Day
If
you don’t like to drink alcohol, you could substitute apple juice. An
animal research project at the University of Massachusetts used apple
juice concentrate to show that antioxidant rich foods, such as apples,
can prevent decline in cognitive performance related to aging and
dietary deficiencies (J Alzheimers Dis 2006:287-91).
Have a Regular Coffee Break
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| Coffee Break |
Your
favorite cup of coffee may prevent dementia, too. Specifically, one
animal study determined that drinking a moderate amount of coffee —
about five cups per day — may delay or reduce the risk of developing AD (Neuroscience 2006;142:941-52). Think
positively to make your memory better. People who entertain negative
thoughts or undergo lots of stress will have a greater inability to
remember things than people who are positive or are less stressed. Your
doctor or a counselor can advise you on ways to reduce your stress
level.
Putting it all Together
That's why this chiropractic office, especially Dr. Meltz
is committed to helping patients achieve overall wellness. That’s why
we focus on teaching patients about nutrition and disease prevention. If
you’re interested in learning more about how specific foods and
nutrients fight disease, ask us about additional educational materials
and learning opportunities.
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