Special Reports
How to boost your memory

Ever come home from a shopping trip without the main items you went shopping for? Or blanked in the middle of a conversation because you couldn’t remember the name of a common object or good friend? Before you start worrying about dementia setting in, take a look at your lifestyle to see how this may be affecting memory.

A healthy memory relies on neurons, or nerve cells, which continually fire messages to one another over junctions called synapses. Chemicals called neurotransmitters carry the information from one neuron to the other across the synapses. The more we use our brain, the more effective the connections are and the more they proliferate. 

As we age our brains shrink a little, creating a natural slowing down in thought, memory recall and reaction time, not to mention some loss of neurons. Surprisingly, this process starts from around our mid-twenties. We can preserve and stimulate growth of more connections, however, if we nourish our grey matter and keep those neurons firing – a case of ‘use it or lose it’.

Genes
To a great extent, future health is dictated by genes programmed at conception. Genes determine how much beta-amyloid we have. Beta-amyloid is a protein that is found in larger amounts among people with Alzheimer’s disease, and a build–up of it interferes with memory and learning function. The good news is that we are not locked into this genetic-familial predisposition, since the choices we make concerning diet, physical and mental activity can improve our health and our ability to improve memory.

The spice Turmeric is showing great promise in scientific studies in reducing the expression of the gene responsible for Alzheimer’s disease. Turmeric also helps to reduce inflammation in the body, as well as in the  blood vessels of the brain. Furthermore, its antioxidant properties protect the brain from free-radical damage, which in turn helps to slow down age-related changes. Turmeric is definitely handy to have in your kitchen or as a supplement in your bathroom cabinet.

What causes temporary memory loss?
Temporary memory loss has a lot to do with lifestyle. Stress and anxiety (especially if it is ongoing), depression, lack of sleep, dehydration, illness and chronic pain, certain medications, poor diet, skipping meals, lack of exercise and hormone fluctuations can all affect memory recall and reaction time.

Physical activity: The brain needs oxygen to function effectively, and the best way to get oxygen to the brain is by having a healthy cardiovascular system that will pump blood up to the brain. To boost your cardiovascular health, regular exercise is vital. Take a daily 30-minute walk outdoors – the morning sun is excellent for obtaining essential vitamin D and will also help to brighten your outlook. Swimming, aqua aerobics, tai chi and yoga stimulate circulation, promote muscle and skeletal strength. Deep or meditative breathing exercises can improve overall health, as well as memory, and help you to stay focused in the present moment, preventing your mind from drifting elsewhere.

Mental activity: Generally, if you are not interested in something you will not remember it. So, find some interests or an activity that you love to do and stimulate those brain cells! Learn something new, then teach it to others. Play chess or do a crossword, Sudoku or other puzzles. Read the papers to keep up with current events and take an interest in what is going on around you. Continually challenge yourself and keep expanding your world.

Nourishing the brain
The brain has little energy reserves and requires constant, large supplies of oxygen and glucose to function effectively. More glucose is required by the brain than by any other organ of the body.   Eating the right foods will feed the brain, enhance your mental capabilities and keep you motivated. Always eat breakfast because this will help you stay focused and alert throughout the day. Conversely, avoid overeating because, in order to process calories, you must burn oxygen, which then generates damaging free radicals. Turmeric helps to protect the brain from free-radical activity, as will antioxidants found in fresh fruits and vegetables.

The brain is mainly made of fat and needs the correct type to function. Limit your intake of saturated fats such as animal fat, hydrogenated vegetables oils such as margarine and mayonnaise, and avoid eating processed and fried foods. Eat oily fish twice a week or take fish oil supplements as these help to make cellular membranes more fluid, preventing atherosclerosis (hardening of the arteries). Fish oil also helps thin the blood and reduce inflammation.

Other important nutrients include B vitamins, which are necessary for healthy neurotransmitter communication, and calcium, which is found in dairy products such as milk, yoghurt and cheese.

Rest and relaxation
Prolonged stress is detrimental to health on many levels. On so many occasions, a ‘brain freeze’ can be put down to stress or fatigue.  Always address stress by taking time out to relax. Sleep, or lack of it, affects our ability to function and slows down the firing of neurons to create memory loss and delayed reaction times. The brain needs sleep to regenerate, as well as  and to processing information gathered during the day and storing it  into memoriesy.

A helping hand
Herbal supplements can improve memory by increasing circulation, reducing the stress response, and providing antioxidant protection and anti-inflammatory actions.

Ginkgo biloba helps with forgetfulness, poor concentration, fatigue, sleep disturbances, anxiety and other symptoms that result from age-related reduction in cerebral blood flow. Stimulating cerebral blood flow enhances oxygen and glucose utilisation. Ginkgo biloba also has antioxidant properties, which may offer protection against free-radical damage.

Gotu Kola or Indian Pennywort (see box) is a popular Ayurvedic herb that is used as a tonic to support mental acuity during periods of mental fatigue. It helps to increase energy and cognitive function by improving blood flow and neural activity. Gotu Kola can also help to calm nerves and promote relaxation, which, in turn, improves concentration and memory.

If you feel your memory loss is more than temporary or lifestyle related, seek further advice from your healthcare practitioner.