All of us with a few grey hairs complain about our memory from time-to-time. “Senior moments” become more frequent as the grey hairs multiply. But it doesn’t have to become a problem; memory loss and other cognitive problems are mostly under our control if we practice good mental hygiene throughout our adult life.
Risk Factors for Cognitive Decline
The first step in managing any health problem is to stop doing the things that are making you sick. The Standard American Diet (SAD) and a couch-potato lifestyle are two of the best ways to guarantee that you’ll have cognitive problems as your brain ages. If you are sedentary and eat primarily processed food, change! Start now to exercise and eat a healthy diet.
There are other risk factors that need to be addressed, most of which are related to a bad diet or sedentary lifestyle.
- High blood pressure—some studies have shown that hypertension is related to mental issues.
- Diabetes—the right level of blood sugar is important for mental function.
- Folate deficiency—people with low serum folate often have atrophy of certain parts of the brain.
- Vitamin B-12 deficiency—known to be associated with cognitive dysfunction.
- Essential fatty acid deficiency—these fats are the building blocks for the brain and nervous system.
Other Factors
Your health care provider can help you solve or manage the following factors that are known to cause or at least accompany poor cognitive performance in the elderly.
- Heavy metal poisoning—have your doctor do a blood test to see if you have elevated levels.
- Aluminum—excess aluminum is found in the brains of people who have died of Alzheimer’s Disease. Science has failed to find a definite link. It might be wise to limit your exposure to aluminum through antiperspirants and aluminum cookware.
- Hypothyroidism—your doctor can determine if your thyroid is doing its job.
- Menopause—manage the symptoms, either naturally or through pharmaceuticals.
- Yeast infections—too much yeast in your intestines can reduce the amount of nutrients you receive from your food. Your brain needs nutrition too.
Nutritional Supplements
- Antioxidants—Vitamin C, E and Beta Carotene will help neutralize the free radicals that attack cells. Antioxidant supplements are available. A half-dozen prunes can give you a day’s supply of antioxidants.
- Acetyl L-carnitine (ALC) is good for energy, stress, mood and memory.
- Phosphatidylserine (PS)—The US Food and Drug Administration has stated, “Consumption of phosphatidylserine may reduce the risk of dementia in the elderly."
- Vitamin B6 (pyridoxine). Vitamin B6 deficiency is common among people over age 65 and linked to long-term memory in studies.
- Nicotinic acid helps with short and long-term memory.
- Melatonin can help you get enough sleep. A healthy brain needs adequate rest and sometimes older people just don’t sleep enough.
- Testosterone has helped some older men with mental function. Discuss this with your doctor.
Herbs for Improving Memory and Concentration
There are several herbs that are suggested for improved memory and brain function but talk to your doctor about these, especially if you are using pharmaceuticals.
- Huperzine A, from the Chinese medicinal herb Huperzia serrata, an acetylcholinesterase, has been found to improve cognitive function in elderly people with memory disorders.
- Bacopa monnieri may improve higher order cognitive processes such as learning and memory.
- Ginkgo Biloba. The efficacy of standardized extracts of Ginkgo biloba in the treatment of early-stage age-related mental decline is well established.
- Vinpocetine, derived from the herb lesser periwinkle (Vinca minor), enhances brain circulation and oxygen utilization, and may protect the brain from degeneration. Studies are inconclusive.
What to do now
Everyone can exercise more and eat a healthier diet. Start today. Then see your health care professional to determine if there are too many toxins like heavy metals, or insufficient nutrients in your body. Hopefully exercising, eating and detoxifying will solve any problems that you might have.
If there is still a problem after a few months then experiment with one or two of the supplements recommended here. It would be unwise and expensive to suddenly start taking all of these supplements. You need to give most of them a few months to determine if they are helping. So be careful and take notes of your progress. Your health care provider may be able to suggest which supplements would be the most likely to help with your symptoms.
