Harden Elkington
Everybody’s memory fades from time to time.
Where did I put my keys?
Many glitches can be attributed to ordinary, passing issues such as inattention or a hectic day.
Memory is a minor function of the brain, what you can’t remember is not of great consequence.
Dr. Gordon of Johns Hopkins
People who notice changes in memory should see a doctor, though.
The life changes that lead to the death of brain cells are many, including poor diet, lack of exercise, damage from alcohol or drugs and even breathing polluted air daily.
“Pollution really takes its toll on the brain,” noted Dr. Bernadine Healy, the former head of the National Institutes of Health. “You are fouling up your brain.”
Here are 8 ways to protect your brain health and memory!
Get Your Rest
A good night’s sleep is crucial to memory.
People who are sleep-deprived don’t remember as well as people who get enough rest, they also take longer to do decision-making tasks, like deciding the best route home.
Get yourself into a regular bedtime routine—and try to avoid drugs, especially since many sleep aids have powerful side effects.
Rest is particularly important as you age because mental sharpness typically diminishes with age. As people grow older, the brain shrinks and neurons are lost.
The rate of neuron loss slows during sleep so that by the time you wake up again, your memory is being restored.
Watch Your Diet
A healthy, balanced diet will boost brainpower (and ward off stomach-churning ailments like heart disease and cancer).
A large study in New York City involving more than 6,000 schoolchildren found that those who ate lunches prepared with cooking oil high in omega-3 fatty acids (typically found in fish, walnuts and flaxseed oil) had higher test scores than students whose lunches were prepared with oils containing less omega-3s.
Eat Foods Rich in Antioxidants
Antioxidants are molecules that protect cells from the damage caused by harmful chemicals called free radicals—and may help slow memory loss.
A good source of antioxidants is beta-carotene (which the body converts to vitamin A) found in orange and yellow foods such as carrots, yams and sweet potatoes.
Foods high in flavonoids—including cocoa, tea and red wine—also protect memory.
People who ate a diet rich in flavonoids for four years had a lower risk of death from cardiovascular disease than those who didn’t, says a study in The Lancet.
Get Your Exercise!
Losing your mind is sometimes accompanied by losing your brainpower.
A growing body of research suggests that physical exercise can help delay the onset of Alzheimer’s and dementia.
The explanation may be that exercise speeds up the flow of oxygen to the brain; when blood flow slows, the brain doesn’t function as well.
At least three times a week, try to get 30 minutes of physical activity—enough to make you breathe harder and your heart beat faster (but not so strenuous that you can’t carry on a conversation).
You’ll reap benefits whether it’s running or jumping rope, but studies suggest that cross-country skiing may be the best exercise yet for protecting memory.
Eat Less Salt and More Fish
If you’re from North America, chances are you eat too much salt.
This isn’t good for your heart or kidneys—and it could also be bad for your brain. Research has linked a high-salt diet to an increased risk of cognitive impairment and dementia.
Cut down your salt intake, and eat more foods rich in omega-3 fatty acids (like salmon, tuna and sardines) to help protect your brain.
Some studies suggest that when older people switch from a diet high in saturated fats (a major source of the artery-clogging substance LDL) to a diet high in monounsaturated fats (a type of “good” cholesterol), their memory improves.
Get Your HEA!
It’s not just food that affects your brain health, but what you eat may matter even more than how much you eat.
Researchers at Harvard University found that people who regularly ate blueberries had a 35% lower risk of developing dementia than those who didn’t.
Blueberries might be part of a healthy diet because they have high levels of flavonoids that protect blood vessels and neurons in the brain.
Studies show that older people whose diets include fruits, vegetables and fish are less likely to develop Alzheimer’s disease than those with poor diets.
Exercise Your Mind, Just Like Your Body
Numerous studies have found that people who are mentally challenged stay sharper longer than those whose minds are less active.
Whether you’re good at chess, pick-up sticks or Sudoku, play games that challenge your mind—it could help protect against memory loss later in life. Remember to add some brain-boosting foods to your meals, too.
Remember Your ABCs
The next time you feel a little fuzzy after lunch, don’t blame the food—blame the heat! We all get a bit forgetful in hot weather because our brains have trouble processing information when we start to overheat.
To keep a cool head, do some mental aerobics every hour or so—and remember to drink cold liquids.
Got Alzheimer’s? Use This Memory Trick
How would you like a one-sentence memory trick that could allow you to recall 15 items?
The secret is an age-old device called a “memory palace,” where you simply go through the rooms of your house and use the objects as a memory peg.
If you want to remember 15 items, for instance, just place them in 15 rooms and visualize them one by one.
Here’s how it works: Let’s say someone asks you to recall the following list: apple, banana, pear, lemon, grapefruit and kiwi. Imagine yourself walking through the rooms of your house (bedroom, bathroom, kitchen, etc.).
At first, you might picture a pear on your bed or an apple in the hallway. Eventually, you will be able to visualize each fruit in its proper room—which will instantly bring back all 15 items!
- See also: The Connection Between Music and the Brain
- See also: Nutritional Foods For Kids That Can Boost Their Brain Health
How to protect your brain from damage?
There are very few things we can do to protect our brains from damage.
The human brain is vulnerable because it has no pain sensors and is protected only by the skull.
It is also a rare tissue in that it is one of the most metabolically active tissues in the body and therefore runs on a delicate and unique metabolic fuel — glucose — which is very sensitive to temperature, hormonal changes, pH fluctuations and nutrient balance.
There are however some things that we can do to help protect the brain from damage
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Exercise regularly
Regular exercise is one of the greatest ways to increase BDNF levels in the brain. This will not only make you feel better but will also greatly reduce your chances of developing age-related brain disorders.
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Avoid “bad fats”
Fats are important to keep the brain healthy, but some are not good for it at all. Trans fats and other sources of “bad fats” should be avoided as much as possible. Good fat sources include olive oil, nuts, flax seeds and salmon.
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Keep your blood sugar in balance
If you are insulin resistant, chances are high that you’re also feeling tired all the time and craving food.
This will affect your brain health too. Besides exercising to bring down insulin resistance, it’s important to keep blood sugar levels balanced by avoiding sugar and processed carbs as much as possible.
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Reduce your stress levels
Most of us are stressed out about something. If you are, chances are you’re also suffering from memory problems. How? Stress has a huge impact on the brain’s prefrontal cortex—the part responsible for decision-making skills and “executive function.”
It is therefore important to eliminate this source of stress to protect your mental capacity.
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Reduce your blood pressure levels
High blood pressure is another major risk factor for brain disease. You may not be able to avoid it, but you can certainly take steps to bring down the numbers where possible.
Avoiding salt and keeping active are two of the main ways to do this.
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Avoid excess caffeine and alcohol
Both of these substances are diuretics that will dehydrate you. Dehydration has been shown to impair cognitive function, including your ability to learn and memorize new information.
If you drink coffee or alcohol, drink water with it.
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Eliminate brain-toxic foods and substances
Some of the most common brain toxins include sugar, trans fats, dairy, gluten grains (wheat, oats, barley), processed foods and additives like MSG (monosodium glutamate) found in many preservative-laden snacks.
Get rid of these foods and switch to organic fresh whole foods.
Conclusion
The human brain is a highly precious and sensitive organ. It needs to be taken care of properly in order to avoid its damage.
There are some basic steps you can take to reduce the risk of developing age-related cognitive decline or dementia: keep exercising regularly, avoid “bad fats”, keep your blood sugar levels balanced, reduce stress levels, eliminate brain-toxic foods, avoid excess caffeine and alcohol, drink plenty of water.
To learn more about the cause of cognitive decline, join the fight against brain damage now!
