Memory loss ranges from the occasional memory lapses or forgetfulness which we all have from time to time, to the permanent irreversible dementia which affects an individual’s ability to do daily functions due to a change in the brain function.
Whether it is you that has been forgetting where you placed the car keys or cellular phone. These occasional issues are not usually cause for concern. You should however see your primary care doctor if others are expressing concern about the frequency and significance of those times you are exhibiting memory loss. Severe age-related memory loss requires medical consultation.
Dietary Tips to Prevent Memory Decline
A healthy diet includes eating foods from the major food groups i.e. protein from animal and plant sources, carbohydrates (carbs), and legumes, fruits, dairy and dairy substitutes.
For brain health we recommend superfoods with omega 3 fatty acid. Some excellent choices are:
- Fatty fish such as trout, mackerel and salmon
- Flax seeds
- Nuts especially walnut which are high in Docosahexaenoic acid DHA is an omega-3 fatty acid
- Coconut oil has Medium Chain Triglycerides (MCT) which has the ability to enhance cognitive performance
- Eggs and in particular the yolks are rich in omega-3 fatty acids that are known to boost brain power and improve cognitive function
- Berries including raspberry, blackberry, blueberries.
- Broccoli is rich in Vitamin K, choline and folic acid which boost memory
- Pepperminthas phytonutrients, amino and fatty acids that can help stimulate brain function. It also contains micronutrients including calcium, magnesium, folate, copper, Vitamin A and C.
- Coffee consumed in moderate amount increases mental alertness.
- Green tea has excellent antioxidant properties to counteract the damaging effects of free radicals
- Dark chocolate has antioxidant properties
- Dark green leafy vegetables
Brain Supplements include:
- Vitamin B, C & E vitamins
- Folic acid and folate
- Omega Fatty Acids
- Licorice root
- Special algae harvested from the sea
Lifestyle tips to boost memory
Linked to memory problems are lifestyle behaviors and luckily these can be corrected. Risk factors for memory loss are: insufficient brain stimulation, physical inactivity and limited social interactions. These healthy habits can be incorporated in your daily activities:
- Exercise will boost the blood flow to all vital organs and release the happy hormones called endorphins.
- Word games, puzzles and brain exercises are great ways to maintain and improve cognitive skills
- Try to learn something new every day.
- Aid memory with important appointments and dates by posting same on the bathroom mirrors and the refrigerator
- Maintain social contact appropriate for your age and lifestyle
These tips are useful to boost memory even if you are not yet exhibiting signs of memory loss. Prevention is indeed better than cure.
Written for Hillcrest Kwikspar by Dave at Hello_docja