Memory Loss

Thursday, March 4th, 2010

So what causes forgetfulness? Too much stress, not enough sleep, bad nutrition, or other health issues. But there’s hope. Your brain freeze may be temporary and even reversible, according to researchers. No matter your age, there are ways to keep your brain functioning in balance. Start with these lucky 7 smart tips:

1. Eat Regularly and eat brain food
The brain makes up 2-3% of the body’s weight but uses 20% of its energy. “The fuel the brain requires is staggering, so we need consistent calorie intake to function at our best.” Eat every 2-3 hours. Choose healthy, filling snacks high in protein, fiber and some fat, like a small handful of almonds, celery sticks with peanut butter or a piece of string cheese. Brain food such as spinach, strawberries and blueberries all of which are a delicious way to boost brain function. Try for a daily serving of berries or spinach. Stock up on frozen berries and make a memory-enhancing morning smoothie or cook up some spinach as a tasty side dish. Or pick up some Thai or Indian food for dinner, several studies have confirmed that older people who ate curry – as infrequently as once every six months – had sharper mental function and less cognitive decline than those who didn’t.

2. Drink Hot Beverages
Coffee, tea or hot cocoa? All three provide comfort and boost brain function. Several studies have found short- and long-term mental benefits from drinking coffee. A 2007 study of 7,000 women by French researchers found significantly less memory loss in women over age 65 who drank three or more cups a day – and the effect got better with age. Green tea has powerful antioxidants, soaking up cell-damaging free radicals and reducing the risk of stroke. Cocoa improves blood flow to the brain and heart.

3. Control alcohol consumption
Although a drink a day can be good for the body and relaxing for the soul, anything more plays a role in forgetfulness. A 2003 study out of the University of Teesside in England found 25% more memory problems in people who consumed more than 10 drinks a week. Lead researcher Jonathan Ling said recall loss included everyday things, like forgetting birthdays or where you put the keys and missing appointments. Limit yourself one drink a day – or less – and explore other ways to relax, such as taking a bath, yoga or exercising.

4. Take Your Vitamins
The brain needs a variety of vitamins, minerals and enzymes to run properly. Although a balanced diet with a variety of foods is the best source of brain fuel, multivitamins are a good insurance policy. Folic acid, in particular, appears to improve brain function, according to a 2005 Dutch study. Look for a multivitamin with at least the recommended daily dose (400 micrograms). Fortified cereals, grains and leafy greens are good sources too.

5. Make Time to Unwind and Play
Chronic stress can cause changes in the brain, permanently damaging memory since it shrinks and destroys brain tissue. So work downtime into your day – a walk around the block, watching your favorite TV show or curling up with a good book before bed. Your brain needs a little TLC every day. Grown-ups who play mind games reap the benefits too. Learning creates new pathways in the brain, which keeps you young. Try the daily crossword puzzle in the newspaper, grab a Sudoku book (a book full of number puzzles) or go high-tech with Nintendo’s Brain Age, a handheld video game system for adults. Or try something new - take a painting class at a community center, an algebra class at the local college or rock climbing at the local Y.

6. Move-it
Work out the body and your mind will stay young. Not only do physically active adults who exercise prevent age-related brain decline, they actually reverse it with as little as a half-hour walk a day. Regular aerobic activity fueled the growth of new brain cells, improving concentration and decision-making abilities as a result.

7. Find Your Sleep Cycle
Getting enough sleep has a domino effect on the brain and body, affecting everything from mood to memory to sex drive. So sleep and wake up at the same time every day. And lose the bright distractions at night: Turn off TVs, cell phones and computers. It signals the brain that it’s time to relax. Instead, listen to soothing music and dim the lights.