Preserve Your Memory

pHion Balance  |  0 Comment

For some of us, the most frightening consequence of aging is the possible loss of our mental faculties. Utter the phrase “Alzheimer’s disease” – especially to someone whose family has been touched by it – and people’s expressions tend to get a bit strained.

Alzheimer’s disease is the most common cause of memory loss among the elderly – although it can hit younger people, too. With America’s first baby boomers reaching age 65 in 2012, healthcare experts are predicting that many citizens will spend their final years either suffering from Alzheimer’s disease or caring for a loved one who has it.

Unfortunately, Alzheimer’s is currently the only condition among America’s top ten causes of death that cannot be prevented, cured or even significantly delayed. While death rates for other major diseases – stroke, heart disease, HIV, and several cancers – are declining, those for Alzheimer’s continue to climb. Despite this grim trend, in 2011 the National Institutes of Health spent about one-tenth as much for Alzheimer’s research as it did on cancer, heart disease or HIV/AIDS research.

Therefore, since it could be a while before any meaningful treatment for Alzheimer’s disease is forthcoming, you might want to start taking better care of your brain right now:

• Unload the brain-unfriendly habits: Stop smoking, avoid recreational drugs and limit alcohol consumption to one or two drinks daily. Smoking damages the blood vessels that feed your brain, and substance abuse destroys neurons that simply cannot be replaced.

• Adopt a healthy diet: When planning your menu, rely heavily on vegetables, fruits, legumes, whole grains and nuts. These foods contain vitamins, minerals, antioxidants and other compounds that are essential for neurotransmitter synthesis, healthy nerves and robust circulation. Docosahexaenoic acid (DHA), which is found in oily, cold-water fish (salmon, trout, sardines, etc.) is essential for normal brain function, so get a couple of servings of fish each week. Limit red meats, which can be artery-clogging.

• Exercise your body: Fifteen to 60 minutes of exercise daily not only protects your heart, strengthens your muscles and builds strong bones; it helps delay the onset of dementia like no medication will. Take up walking, and change your route from time to time. Walking improves balance, aerobic conditioning and cerebral blood flow, and altering your routine presents your brain with novel stimuli.

• Exercise your brain: A 2009 study in the journal Neurology demonstrated that people who read, write, do crossword puzzles, play board games or cards, play musical instruments or regularly participate in group discussions are less likely to develop dementia. The study’s authors reported that every mentally stimulating activity you undertake will delay the onset of dementia by 2 to 3 months. That might not seem like much, but a few months can mean the difference between getting your affairs in order and leaving them in total disarray.

• Consider supplementation: Although research hasn’t convincingly proven that supplements can prevent, reverse or slow the progression of memory loss, several have shown promise in limited studies. For example, ginkgo biloba could be as effective as some medications for managing dementia, particularly in individuals who have reduced blood flow to their brains (e.g., smokers). Similarly, huperzine A, omega-3 fatty acids, acetyl-L-carnitine, vitamin E, Panax ginseng, alpha-lipoic acid and curcumin have all garnered the interest of scientists looking for ways to treat Alzheimer’s patients. (Before taking any supplement, check with your doctor first; some supplements should not be used by people with certain medical conditions or those taking prescription medications.)

• Get a handle on your medical issues: If you have high blood pressure, high lipid levels or diabetes, or if you’re packing around more weight than you should be, see your medical provider to get these problems addressed. Uncontrolled hypertension or chronically elevated blood glucose or lipid levels wreak havoc on your brain and contribute to memory loss. And studies show that people who are obese during their youth and middle age are 40 to 80% more likely to develop dementia than their normal-weight counterparts.

More people are living longer these days, and there’s no reason to believe you won’t be one of them. Making a few lifestyle changes right now just might keep you sharp-witted well into your twilight years.

Here's to your wellness,

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