There has been a lot written about memory recently and what we can do to help prevent dementia and maybe even Alzheimer’s so I thought I would re-post this. I waited until after Easter to post because it has been suggested that high sugar diets (as well as being detrimental to overall health) can also lead to memory problems and an increased risk of dementia.
Well even more recent research from The Mayo Clinic suggests that there is a strong link between diabetes and Alzheimer’s.
HERE IS MY ORIGINAL POST (just to jog your memories).
I had a wonderful idea for a blog post when I was out on a walk last week, but by the time I returned home I had absolutely no memory of what it was about! How could I have forgotten it in the space of an hour? It did worry me and I have noticed that I have become more forgetful recently. I am not just talking about losing my phone and my keys – that happens several times a day; I am talking about forgetting the names of people I know quite well and that can be beyond embarrassing. So, I decided that maybe I should do some research on ways to improve my memory.
I was relieved to read that it is a normal side-effect of stress, growing older and multi-tasking. Well, yes I am growing older, I am a ‘stresser’ and I am the queen of the multi-tasking.
But you can help keep your brain healthy. Here are some of the results of my research – it is by no means an exhaustive list and in some cases, you can find the opposite argument also.
NUTRITION
My diet is good, but are there some foods which MAY help with memory? We have been told for years that a Mediterranean-type diet is best for our overall health, which means a diet high in vegetables, fish and poultry, fruit and olive oil with moderate dairy, very little red meat and moderate wine.
According to www.alzheimers.net, these are the foods that help keep your memory healthy:
- Leafy green vegetables: spinach, broccoli, kale
- Salmon and other cold-water fish which contain Omega 3 fatty acids
- Avocados – source of Vitamin E
- Sunflower seeds
- Nuts – particularly walnuts
- Whole grains
- Red Wine in MODERATION
- Berries and dark-skinned fruits
- Coffee and dark chocolate in MODERATION
- Extra virgin olive oil
- Cold-pressed virgin coconut oil (there is conflicting evidence on the benefits)
- Tumeric, which contains curcumin and helps prevent oxidation and inflammation
But equally there are food that may induce memory loss if you eat too much of them:
- White foods: bread, flour, pasta
- Sugar. We should know by now how bad too much sugar is for us. But did you know that it is just as bad for our brains as other organs and possibly even worse. There is plenty of research which backs this up. Read one HERE
- Artificial sweeteners
- Processed foods and meats: cheeses and particularly smoked meats
- Foods containing diacetyl or nitrates in margarine, some beers and microwave popcorn
SUPPLEMENTS
These may boost brain health and slow down memory loss (I take Omega 3 and a B complex):
- Curcumin/tumeric
- Ginkgo biloba
- Certain B vitamins
- Omega 3 fatty acids
- Asian Ginseng
- CoQ10
- Vitamin D
Indeed, it is Vitamin D’s impact on the nervous system which has led to renewed interest in its study, with a view to assessing how it may impact on everything from memory loss to the onset of dementia.
It has been suggested that Vitamin D may have a neuro-protective role in the body; its anti-inflammatory and anti-oxidant properties may help to maintain healthy brain function. It follows, therefore, that a Vitamin D deficiency has the potential to impact normal brain activity.
ACTIVITIES
Sudoko, crosswords, board games, card games and memory games are all excellent; anything that gets the brain to work a little bit harder. In the last few years, I took up bridge, which is considered to be one of the best activities. If only I could persuade GG!
EXERCISE
Research suggests that staying active is important because of increased circulation. My back will not allow me play tennis any more, but I do walk and play golf. I am also ‘thinking’ of getting an exercise bike or joining a gym.
SLEEP
I have written about the importance of sleep before HERE and it is no surprise that consistent lack of sleep over many years (particularly in mid-life) is thought to contribute to memory problems such as dementia and Alzheimer’s. There is a huge amount of research in recent years to support this and you can read the findings from a study at Berkeley, California, which supports this theory HERE.
LEARN A NEW SKILL
Learning how to quilt or knit, something that requires all of your attention, can help with memory function but there is a lot of research to suggest that one of the best activities is dancing. A 21-year study published in the New England Journal of Medicine makes for very interesting reading on the benefits of this particular activity. You can read about it here.
MULTI-TASKING
As I said earlier, I am the queen of multi-taskers; I can cook dinner, hold a conversation, use my phone and tidy the kitchen all at the same time, but seemingly it does not make me ‘Superwoman’, just ‘Stupidwoman’ because it means that I do not concentrate on anything. I presume most women can identify with this and I was horrified to discover the effect it can have on memory. You can read one such report HERE.
INTERMITTENT FASTING
I know that this is popular in recent years to help in weight loss, but I did not know that research now shows that it improves brain function, learning and memory, helps the brain create new neurons and protects against brain damage. You can read more about it HERE
I aim to be more mindful, less stressed and I am going to try and stop with the multi-tasking. My diet is good, but I need to remember moderation is the word when it comes to red wine. Well, moderation is the key word to everything. Please share if you have any tips for avoiding memory loss….if you remember!
Thanks for reading.
And please share if you know someone who would like this information.
Hilda
Thank you so much for this article it is so timely for me. My husband has just been diagnosed with Mild Cognitive Impairment which can be a precursor to dementia and I was already thinking along the lines of changing our diet so these hints and tips have come at a perfect time!
Best wishes Irene
Irene thank you, I am glad that you found it helpful. The research seems to show that we can help ourselves, so it is never too late and I would imagine that all these little changes would help our overall health.
Hello Hilda,
What a very useful post. My memory plays up sometîmes, for example I could be in the kitchen then could decide to go to the sitting room for…and I cannot remember what’s for…
I think reading too is good to improve/keep good memory.
Thank you for sharing!
Thanks Diana for commenting…I think with me it is definitely trying to do too many things at the one time. I have been making far more of an effort to be mindful..it is helping…a little
There is a wise old saying, probably Chinese, re multi tasking…..”Do what you are doing”. Simple! Probably applies to exercise, eating etc. if only we were all so diligent!
Trying to follow that wise old saying now…being far more mindful…
Great post Hilda. My husband’s father had Alzheimers and now his Mother does. So he got busy doing research and found the same info. He now takes tumeric pills as well as others, eats the foods on this list and avoids sugar.
Thank you Loretta…it is very interesting what recent research has uncovered.
Important tips Hilda, thank you. I am going to share this on the Retiring not Shy! Facebook page x
Thank you Jan..that is great.
ME TOO!
How old are you?I’m 57………….this year I have noticed a BIG CHANGE!
I live 10 minutes from BERKELEY so will GO back and read THAT article.One of THE BEST SCHOOLS IN THE USA!
I have stopped eating SALMON as they found LEAD in my BODY so have stayed away from that and TUNAFISH……MY FAVORITE!
My Mother played bridge into her 90’s……..she was VERY good with her MEMORY and up until her MID 80’s had a VOLDKA /WATER every night……actually TWO!
I know THAT POST IDEA will come back to YOU SONn if NOT already!!!!!!!!
I have one going out TOMORROW AM………HOPE you will POP over!
XX
I certainly will.. I am 61… we have to look after ourselves…nobody else will. Looking forward to your post as always.xx
I was proud of having salmon for lunch then saw that smoked was not so good. Oh dear. On the plus I have ordered a truck load of curcumin as it was mentioned in the news this week. I just hope it arrives in time.
Moderation in all….. Next year we will be told something else we thought was good for us is taboo!
Hi Hilda,
Why am I here?… Just kidding! In seriousness, it is so important to continue to work on memory and keep sharp. I have a good long term memroy, but wilth some of my medications, I believe they can affect my short term. Sometimes I will do something and immediately forget just doing it. I have to be more conscientious of my actions. I know sleep is so important, reading and keeping active.
I enjoyed reading!
Happy Monday!
jess xx
http://www.elegantlydressedandstylish.com
Jess thanks for reading. Sounds like you are doing everything right xxxx
Hilda, everything you mentioned makes great sense! And not just for memory loss. Thanks for the information!
Thanks for reading Andy x
So interesting about the Multi-tasking part!!
I decided this is the year to learn how to play the piano. I’ve always wanted to learn and I knew it would be great for my brain too!!
Great post, Hilda. Thank you!!
Thanks for reading. I would imagine that learning to play the piano would be excellent for your brain.
Great post, thanks for these tips! I think just being invested and excited about life keeps your brain working. But I’ll have to work on my sweet tooth! : )
Thanks for reading Terri. x
Hi Hilda! Amazing post! Thanks for all the wonderful tips. It has encouraged me to go ahead and sign up for those dance classes I’ve been wanting to take, but have been hesitate to do so.
We just need more hours in the day!!!
These are fabulous tips ! I thought of a great post while I walked yesterday and also forget what it was.
Doreen…. we are so alike ha ha.
Very good information! I will read the article about intermittent fasting as well. I am glad to find out I have for all but one thing the right diet. Same issue as you have!
Thanks for reading…we can just try to do better…x
Thank you for this great post Hilda. I had no idea about the issue with multi-tasking and like yourself, I do this ALL the time. That is definitely something I am going to have to work on. Also need to eliminate artificial sweetener which I have been using for many years. Thanks so much for sharing!
Thanks for reading Susie. Being aware of what we need to do is a step nearer doing it!!!
Hilda,
Thank you for this excellent article on ALZ/Dementia. I too am guilty of Multi-tasking. I have to sometimes tell me to focus on the task at hand.
Thanks Eugenia. I really enjoy researching and reading about health issues, as I know you do too. xxx
Great post on memory. I too am a multi-tasker and realize that I need to work on concentration on completion of one task versus trying to do multiple things at one time. Started taking Omega 3’s and had my Vitamin D tested the last year-low
Still, am addicted to sugar but working on it.
Thanks for sharing
Regan
Sounds like you have made great improvements. Thanks for reading Regan x
Oh my stars! That is such a great article! This is an issue in our lives, my husband’s mother had early onset dementia, so we have seen it first hand. And of course we are always looking for information on it not only for her, but for ourselves and other family members. I had no idea about some of those things. Like multi tasking… goodness! I also really appreciate the food list! When something is weighing heavy on. your heart, like the fear of dementia for you or someone you love, a post like this is so empowering. It helps you feel like you are not alone! Thank you so much!
Amy thank you. I know that we are all concerned about it as we are living much longer now and we have to be informed about all issues affecting our health. xxx
Great post-Hilda! It is scary when I can’t remember something, but I notice it is when I have too many things on my plate at one time. We just started being serious about the Mediterranean diet…cardiologist suggestion. Good to know it’s also the diet of choice for memory. What in moderation means?? Like only half a dark chocolate candy bar? lol
Xx..Melanie
We need to be constantly reminded what is good for us..the Mediterranean diet is actually so tasty. Easier to eat in summer.