Health Matters: Memory Loss

What is it?

Sometimes you simply can’t remember things. Maybe it’s trouble recalling a recent event, finding where you placed an object, or putting a name to a face or place.

Occasional memory loss is a normal part of brain aging. But when it becomes a frequent and noticeable problem, it could signal a much more serious condition, like Alzheimer’s disease or another form of dementia. Along with forgetfulness, dementia causes confusion.

Helpful Hints to Mend your Memory

Once upon a time, you could rattle off birthdays, phone numbers, and addresses, keep track of appointments with using a date book, and remember every funny story from your childhood.

Now you are lucky if you remember what you ate for lunch. If your memory batteries seem to be running low, try these tips for recharging them.

Aim for more antioxidants. Many foods contain naturally occurring chemicals that fight damaging free radicals in your body. Beta carotene, which your body converts to vitamin A, is one of these antioxidants. By protecting your brain cells, beta carotene helps you think, reason, and remember. Unfortunately, millions of peoplethroughout the world don’t get enough vitamin A. Even just 1 milligram of beta carotene a day makes a big difference. Carrots, sweet potatoes, apricots, tomatoes, broccoli, cantaloupe, and collard greens are all good sources.

Vitamins C and E also fight free radical damage and poor memory. In fact, vitamin E might help ward off Alzheimer’s. Look for vitamin C in oranges, grapefruit, broccoli, peppers, cantaloupe, and strawberries. You can find vitamin E in wheat germ, nuts, seeds, and vegetable oils.

Gather memories with herbs. Gingkoand ginseng both boost memory and concentration. They also fight stress and anxiety and give you energy.

In clinical studies, ginkgo increased blood flow to the brain by 70 percent in seniors. That means more brainpower and better short-term memory. This ancient herb also helps fight absentmindedness, confusion, tiredness, depression, dizziness, tinnitus, and headaches—all signs of dementia. Look for pure gingko biloba extract (GBE or GBX), and take 40 milligrams three times a day. Be patient; it might be a few weeks before you notice results.

To get the benefits of ginseng, chew on ginseng roots or make tea from a small chunk of root. You can also buy a variety of ginseng products, including teas,capsules, extracts, and tablets. Read their labels to make sure they contain between 4 and 7 percent ginsenosides, the compounds found in the bark or outer layer of the root.

Give your mind a workout. Read, solve a crossword puzzle, take night classes, or find new hobbies. Just keep your mind challenged. Your brain needs to stay in shape to perform at its best. Vary your activities to maximize your brain power.

Sip, slurp and swallow. Just because you are confused or show other signs of dementia doesn’t mean youhave Alzheimer’s disease. It might mean you simply need to drink more water. Dehydration causes confusion,disorientation, and other problems. Drink water even if you are not thirsty.

Beef up your B’s. Folate, thiamin, B6, and B12 are B vitamins that play key roles in brain function. No wonder people with chronic deficiencies score lower on memory and problem solving tests, while those receiving a boost of B vitamins perform better. A shortage of B vitamins may even lead to Alzheimer’s. For folate, eat spinach, beets, avocados, asparagus, and other vegetables. Potatoes, beans, and watermelon provide B6 and thiamin. B12 is found in dairy products, also in kelp. Vegans may have to supplement their diet with B12 tablets.

Get your forty winks. Sleeping is a natural way to boost mind-improvinghormones. Not getting enough sleep harms your ability to store information in your long-term memory. Aim for a regular sleep routine, where you go to bed and wake up at the same time every day.

Start the day off right. Breakfast gives your brain the fuel it needs for the day. When you wake up, help yourself to a bowl of cereal and fruit. Studies show that children who eat breakfast do better on tests than those who skip this important meal.

Check those medications. Your memory loss may not have anything to do with you. It could be a side effect of your prescription drugs. Ask your doctor about switching to a different medication.

Lubricate your brain. In an Italian study of nearly 300 seniors, those who ate at least 5 tablespoons of olive oil a day tested best on memory and problem solving skills. It is the monounsaturated fat that enhances your brain power, but olive oil also has vitamin E and other antioxidants. Next time you are in the kitchen, pour on the olive oil instead of corn or soybean oils.

Iron out your wrinkled memory. Poor memory could be a sign of iron deficiency, especially if you also look pale and feel sad and tired. Vegetarians need to make sure they get enough iron in their diet through legumes and green leafy vegetables.

John Theodorou, USA