Tips For Preventing Memory Loss

Have you noticed yourself losing your keys, or forgetting people’s names? Maybe you think you’re getting to a certain age where things seem to disappear a lot? You put the keys, cellphone, glasses, or that favorite sweatshirt somewhere, and hours later, you have no idea where that somewhere is?

Are you wondering if you’re having “foggy brain,” which is defined as cognitive dysfunction involving memory problems and a lack of mental clarity? Do you think that losing your memory or having a foggy brain might be a normal part of aging? And as we get older, should we expect to have more instances where we have trouble findings words?

The answer to that is overwhelmingly NO!

Just because we are seeing more and more people having more of these “senior moments,” it does not mean that memory loss is normal or healthy. If you see yourself in this position, there are things you can and must do about it now. And if you don’t, chances are high that this memory loss will progress.

Who you are depends on having a healthy brain. Losing your memory means you lose your identity, your independence and the precious moments that make you happy.

So, what can we do about avoiding memory loss?

Did you know that you can slow or even reverse your brain’s aging process? To strengthen your memory or get it back, you have to prevent and treat the risk factors that steal your mind. It is incredibly empowering that almost all of the risk factors are preventable or treatable, no matter what your age is.

We have patients coming in every week who have concerns about their parents having dementia and Alzheimer’s disease, wondering what they can do now to reduce their risks for this in the future. Maybe you feel great at 50, but what are you doing to make sure you feel just as great at 70 or beyond?

The good news is that all of these issues that contribute to memory loss can be addressed by making simple lifestyle changes.

We know from brain imaging that memory loss actually starts in the brain decades before you have any symptoms. So, the time is now to start utilizing these 6 tips to preserve your memory.

SLEEP!

Get a really good night of sleep by becoming an efficient sleeper. In functional medicine, we learn that patients should optimally sleep at least seven hours each night, preferably eight or even nine when possible. Healthy sleep is essential for a healthy brain because it truly is anti-aging for the cells in your body.

Sleep is when most of our memory consolidation occurs, so it makes sense that without enough sleep, we’re going to struggle to remember the things we’ve learned. Studies have shown that even a short nap can improve your memory recall. Sleep is also when your brain clears itself of those neurofibrillary tangles that cause Alzheimer’s disease.

Much of having that great night of sleep has to do with sleep hygiene and how you set yourself up for healthy sleep. Make sure you stay away from any of those blue lights on tablets, phones, and TVs for at least an hour, preferably two.

EXERCISE!

Alzheimer’s dementia and even mild cognitive dysfunction are both more commonly prevalent in people who don’t move. Research has clearly shown us that physical exercise leads to the growth of new cells in the brain. A very interesting fact about the amazing human brain: It has neuronal plasticity, which means it is moldable, changeable. Simply put, our brains have the ability to modify themselves throughout life, by forming new neural connections. How else would the brain be able to develop from infancy through to adulthood, or recover from brain injury? This neuroplasticity is why we have the power to keep our brain healthy.

Exercise also increases blood flow. Remember, anything that decreases blood flow to your brain, will prematurely age your brain. Caffeine, nicotine, and uncontrolled hypertension all decrease blood flow to the brain. Erectile dysfunction might seem like just a low-testosterone issue, but if you’re having blood flow problems anywhere, this might mean you have it everywhere.

LEARN SOMETHING NEW EVERY DAY!

Stimulating the brain helps it become resilient to fighting off diseases like Alzheimer’s. Age really doesn’t matter – remember, you have the ability to shape your brain throughout your life. So, every day, make a point of learning something new. Learn a new fact or a new word, do a crossword puzzle, or volunteer at a new charity. Consider learning a language or an instrument. Coordination exercises like crocheting really help to keep our brains sharp. Your brain will respond by creating new connections between brain cells. So, challenging our brains by learning a new skill leads to actual changes in the adult brain because we have neuroplasticity.

What’s the easiest way to rev up your thinking skills? Look for activities that combine brain stimulation, social engagement, and physical activity such as learning to play a game or sport. Maybe you want to learn a new dance step because you had heard that dancing is the best exercise to prevent Alzheimer’s (this is true). Or maybe you just want to try out a new restaurant or new type of food, explore a new city? All of these stimulate the brain. Learning tai chi and yoga has been shown to have the combined effect of boosting thinking skills and lowering your cortisol.

CHILL OUT!

Did you know that practicing mindfulness for just 10 minutes a day improves concentration and “working memory.” Working memory refers to an ability to keep information active in one’s mind. Mindfulness helps by making the brain more efficient, so fewer brain resources are required to do the same tasks.

We have noticed that patients spend quite a bit of time in pre-contemplation when it comes to mindfulness and meditation. Honestly, it’s just not that complicated. Download an app that will help you or turn on YouTube, and easily start your practice of deep breathing exercises or the body scan.

Studies evaluating the effect of mindfulness and meditation on the brain have shown impressive results that we just can’t ignore. We know that age and stress shrink the hippocampus, the part of the brain involved with short- and long-term memory. A Harvard study done in 2011 showed us that an eight-week course for Mindfulness Based Stress Reduction increased the thickness of the hippocampus. Practicing mindfulness also has the added benefit of reducing cortisol, the fight-or-flight hormone.

OPTIMIZE YOUR GUT HEALTH!

Inflammation is like a low-level fire that destroys your organs. If you have joint or muscle pain, or your inflammatory markers like C-reative protein (CRP) are high, or you have low levels of omega-3 fatty acids, you have inflammation in your body. Since so much of your immune system lives in your gut, this is the first place you need to examine to wipe out inflammation.

We’ve all heard about intermittent fasting – we know it’s great for losing weight. However, did you know that calorie restriction and longer periods between meals promote neurological health and decrease neurodegenerative diseases? There’s a great app called zero that helps you track when your 16 hours of fasting is up – it sounds like a lot, but if you extend the time between the last meal of the day and the first meal of the next day, and time it right, it’s pretty easy to do. Intermittent fasting promotes ketogenesis, which can stimulate brain-cell regeneration. Ketogenesis can be tricky, so make sure you’re under the guidance of a board-certified functional medicine physician to optimize the timing and contents of your meals for optimal mental focus.

FEED YOUR BRAIN!

Leaky gut can be incredibly inflammatory, so get your food right, and take a probiotic. Did you know that much of your brain is made up of a lot of fat and protein? Not surprising given the epidemic of memory loss, our Standard American Diet (appropriately called SAD) is very low in both of these food groups. You might have a sugar addiction, but your brain does not react well to sugary foods and carbs.

Get plenty of omega-3 fatty acids, a lot of antioxidants, and get a proper micronutrient testing to find out what essential vitamins and minerals you are low in. No need to guess, we have the ability to know exactly what you lack quite easily. How else do you know what you need?

We have at least a few patients each week who come in asking for genetic testing. We do a lot of genetic testing and know what to look for, but remember that it’s not just about your genes. It’s your habits that turn on and turn off certain genes that make illness more or less likely in you. Remember, it’s not about the cards you were dealt, it’s about how you play them.

You are never too young to make lifestyle changes that will benefit you as you age. It’s also true that the older you get, the more serious you need to be about your health. At the Anti-Aging & Longevity Center of Philadelphia, we take age management very seriously. Start with these tips, and do things today that your future self and future brain will thank you for!