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Getting
older, being under stress, smoking, excessive alcohol consumption,
having circulatory problems and certain illnesses, illegal drug use, or
taking particular medications can all have an effect on our ability to
remember things. This can be very frustrating!
Even putting sticky notes everywhere (if you can remember where
they are!) doesn't seem to help all the time. We can, however, enhance
our ability to remember through various ways, including using
well-studied herbs and supplements and implementing a nutritious diet
and healthy lifestyle.
First,
remember that our brain is a muscle that needs exercising just like the
rest of our body does. By reading, doing crossword puzzles, learning to
play a musical instrument, or taking classes, we're providing mental
stimulation that actually "exercises" our brains. Many studies
have shown that challenging our mental abilities keeps our brains
functioning well. Physical
exercise is important, too. The
Mayo Clinic reports that 30 minutes of physical activity most days of
the week will slow mental decline (www.mayoclinic.com).
Next,
eat a diet that consists mainly of fruits and vegetables. Most of these
foods contain antioxidants that protect and nourish brain cells.
Antioxidants also help prevent cholesterol from slowing blood flow to
your brain. Foods high in antioxidants include colorful fruits
(especially berries) and vegetables.
Another
recommendation to keep your brain from turning to mush is to reduce
stress. According to the
Mayo Clinic, when you're stressed, your brain releases damaging hormones
that can lead to memory loss.
Harvard
Medical School reports that getting enough good quality sleep is
essential for memory consolidation as well as overall health (www.health.harvard.edu).
Finally,
the following are some natural substances that have been shown to
increase mental capacity and focus and help prevent mental decline:
- Ginkgo
biloba - This is the most well-known of the "memory"
herbs. It works by increasing circulation throughout the body,
particularly in the brain. It takes about 6 - 8 weeks to work and is
approved in Germany by the Commission E, their equivalent of the
FDA, to treat memory deficits, disturbances in concentration,
depressive emotional condition, dizziness, tinnitus, and headache.
Ginkgo should be used with caution if taking blood thinners.
- Vitamins
C and E - A large study published in Archives of Neurology in
2002 suggested that vitamin E may help slow the rate of age-related
mental decline. This study showed that participants who consumed the
most vitamin E had 36% less mental decline than did people who
consumed the least. Another
study also found that the rate of dementia was lowest among men who
had taken vitamins C and E the longest, which suggests that
long-term use is important for helping to preserve mental function
in old age. Vitamins C and E are generally safe and nontoxic.
However, if you have a rare vitamin K deficiency that affects blood
coagulation or if you take anticoagulant medicine, you should check
with your doctor before taking these vitamins (www.health.harvard.edu).
- Phosphatidylserine,
or PS for short, is a major component of cell membranes. This
membrane moves nutrients into cells and pumps waste products out of
them. Good evidence suggests that PS can help declining mental
function and depression in the elderly, and it is widely used for
this purpose in Italy, Scandinavia, and other parts of Europe. PS
has also been marketed as a "brain booster" for people of
all ages. It is said to sharpen memory and increase thinking
ability.
- Bacopa
is an Ayurvedic herb used in India for memory enhancement and to
treat epilepsy. Recent human studies showed it has the ability to
improve memory and mood.
- Gotu
kola is native to Asia and Europe. It improves brain circulation, as
well as mental performance and retention.
- Sage
is one of the most common herbs used to enhance memory. Researchers
found that those given sage oil tablets performed much better in a
"word recall test" than those given a dummy pill.
- Omega
3 essential fatty acids from fish oils are also critical for brain
health. They stimulate the brain and increase
memory and mental awareness. Numerous
studies exist to support this claim.
As you can see,
we don't have to continue to forget where we put our sticky notes.
Exercising our brains and bodies, eating a healthy diet, and adding
certain supplements can enhance memory and often delay or prevent
age-related memory loss - but only if you can remember to take them!!
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