One of the most disturbing symptoms of aging is diminished brain function, which can cause everything from forgetfulness and loss of concentration to Alzheimer’s and other serious diseases. Fortunately, modern research reveals that much can be done to keep the brain in top form your entire life.
Dr. Eric Braverman, director of the PATH Medical Center in New York, and author of Younger Brain, Sharper Mind, says that brain aging affects people differently and that brain health is a preventive process. “Even when you feel halfway decent in your fifties, sixties, and seventies, parts of your body may be breaking down,” he cautions.
The part of the brain affected determines which symptoms manifest themselves. “Individuals age in all different shapes and forms, just as a face can have wrinkles on the brow or wrinkles under the eye,” Dr. Braverman says. “The area of the brain that slows down can affect such things as general memory, concentration, and logic.”
Another leading researcher in the field of antiaging, Dr. Ross Pelton of San Diego, author of Mind, Food, and Smart Pills, agrees that our brains do not have to deteriorate as we age. “It is simply poor nutrition and abuse that allows this condition to develop. Virtually everyone can enhance their memory, learning capabilities, and intelligence.” Dr. Pelton helps his patients optimize brain functioning with two goals in mind: to slow down or stop the brain aging process and to optimize the function that they do have.
Dr. Dharma Singh Khalsa is president and medical director of the Alzheimer’s Research and Prevention Foundation in Tucson, Arizona, and the author of Brain Longevity. “There are many simple things that we can do right now to improve our memories, to forestall any degeneration, to be at our highest mental potential no matter what age or what stage of life we are in,” Dr. Khalsa says. “We just have to look at the brain as a physical organ. We have to give it the oxygen it needs, the blood flow it needs, the nutrients it needs. We have to eat right, lower our fat intake, take supplements, meditate or do something to lower the stress in our lives, get physical exercise, think positively, and use our brain. If we do all of these things we can improve our brains. Combine this with a knowledgeable doctor in the field of antiaging medicine and look at hormone replacement therapy. I think hormone replacement therapy is coming into its own now and there is no question that it is definitely beneficial.”
The roots of memory have been studied and debated for centuries, yet many questions remain as to how the brain performs this basic function. What is known is that memories are constructed through a series of interactive steps triggered by exposure to new information. Your brain constructs memory from input from the entire neural network in your body. The practice of construction and reconstruction is critical to memory.
The two primary types of memory are declarative and procedural. The brain’s medial temporal lobes, particularly the hippocampus, and the prefrontal cortex are responsible for maintaining declarative memory. Sometimes called explicit memories, these include facts, people, places, and things that we encounter frequently. The capacity to learn skills or procedures, including new motor skills, is governed by our nondeclarative, or implicit, memory. This memory function is governed by brain structures outside the medial temporal lobes, including the amygdala, cerebellum, and motor cortex.
Scientists are unclear as to the specific reasons for age-related memory loss. It may be that our brain becomes less agile as it ages, or that imbalances in the system of neurotransmitters that communicate within the brain cause memory loss, or that other types of chemical imbalances in our bodies, such as changing hormone levels, impact our ability to remember things. What is known is that it is normal for anyone at any age to have lapses of memory, but that older individuals may face a higher incidence of memory loss.
Researchers have speculated that changes may result from the subtly changing environment in the brain as it ages. Particular focus has been on the loss of brain cells and physical deterioration of the brain itself. But the role of an imbalance in the delicate systems of neurotransmitters that conduct all communication in the brain has been an area of recent study in relation to memory loss and brain function in aging.
It is important to understand the importance of the entire body’s circulatory system in relation to the health of the brain. Blood carries nutrients to every part of the body, but the delicate tissues of the brain require a specialized security system. This tightly woven net of endothelial cells is called the blood–brain barrier (BBB) and acts as a filter, permitting only certain substances to travel from the blood to the brain. The BBB is responsible for providing neurons with glucose and other nutrients, maintaining proper neurotransmitter balance, and protecting the brain from foreign substances in the blood that may be toxic. Studies have shown age-related alterations in the blood–brain barrier transport function, including a decrease in choline transport and a decrease in brain glucose influx. Choline, one of the B vitamins, is critical in the manufacture of the neurotransmitter acetylcholine. Glucose is the primary fuel for the brain and supports many of the cognitive functions of the brain. It is important, therefore, that the blood circulating throughout your body and brain is nutrient-rich and full of antioxidants, such as NADH or N-acetylcysteine, and amino acids, such as acetylcholine.
Though memory loss affects both genders, it can be particularly devastating to women during and around menopause. In their book Female and Forgetful: A Six-Step Program to Help Restore Your Memory and Sharpen Your Mind, Dr. Elisa Lottor and Nancy Bruning explore the uncharted waters that link memory loss to menopause. Estrogen has a powerful influence on the brain, playing an important role in functions such as memory, language skills, moods, and attention. The authors describe case studies of women who, in the beginning of menopause, suddenly cannot remember simple things, such as their social security or phone numbers. The authors posit that the sharp decline in hormonal levels during menopause wreak havoc on memory. Fortunately, as the reported incidences of menopause-linked memory loss increase in scientific literature, so do the reported efficacies of treatment.
It is difficult to know exactly when memory failure is a simple lapse on the part of the brain in processing known information, and when it is indicative of a more serious condition, such as dementia or Alzheimer’s disease (see chapters 27 and 19). Many changes in memory or cognitive function in older adults are temporary and are linked to environmental factors, such as stress or poor nutrition, rather than to physiological processes. A doctor evaluating a patient who complains of memory loss will have to consider underlying factors, such as illness or medications, head injury or trauma, the possibility of stroke or heart disease, or drug or alcohol abuse. These factors can make it unclear whether their patient is suffering the “inevitable” memory decline associated with aging, or experiencing symptoms that indicate the onset of a serious condition such as dementia or Alzheimer’s disease.
Your doctor should also consider a number of other factors, including essential fatty acid deficiencies; chronic inflammation of the brain, which can damage cerebral blood vessels or neurons; nutrient deficiencies; hormone imbalances, especially decreased levels of DHEA, thyroid, and testosterone; poor health habits, such as smoking, or drug or alcohol use, which can shortchange the amount of oxygen the brain receives; atherosclerosis or heart disease, which can affect the amount of oxygen the brain receives; brain neurotransmitter levels; and adverse side effects of prescription medications.
Generally speaking, a memory problem is serious when it affects your daily functioning. If you sometimes forget names, you should not be worried, and there is much you can do to correct this tendency. In fact, researchers suggest that people who are aware of their memory loss probably do not have a serious problem. If you have trouble remembering how to do things you have done many times before, or a place you visit often, or difficulty in understanding the order in which to do things (e.g., following a recipe), your doctor should be notified.
The good news is that the birth of new nerve cells in the brain is an ongoing process throughout our lifespans. Rejuvenating your memory or preventing decline in cognitive functions in the first place requires a holistic approach to a healthy lifestyle that considers proper nutrition and beneficial supplementation, mental and physical exercise, and stress management. We must reject the notion that memory decline is a natural consequence of aging. A person’s memory should function at optimal levels well into old age.
Simple memory deficits, if not addressed, can worsen over time. Mental maintenance is a “use it or lose it” proposition. You must make a commitment to continually learn new information, to undertake new physical challenges, and to endeavor to remain open to new experiences. By concentrating on therapies and behaviors that improve circulation to the brain, rejuvenate brain cell metabolism, suppress free radical damage, and strengthen our mental muscles, we can boost neurological function and expect to maintain robust memory even as we age.
The nutrients present in the food you eat are the building blocks for neurotransmitters, the main network of communication in your brain. It’s an easy correlation to make: if you don’t nourish your brain with the proper foods, the health of the neurotransmitters will be compromised. When your mind suddenly goes blank, it may be that your lack of attention to diet has negatively impacted your brain’s ability to do its job. It’s a classic case of the domino effect, a perfect illustration of cause and effect.
A good maxim to remember is “What works for the heart, works for the head.” When planning a brain-healthy diet, remember that, like your heart, your brain needs oxygen, it needs to be blood-rich in antioxidants and vital nutrients, and it needs glucose for energy. Processed sugars, simple carbohydrates, fast foods, alcohol, and artery-clogging saturated fats are as bad for your mind as they are for your body. Foods rich in the omega-3 fatty acids found in green leafy vegetables, walnuts, chia seeds, and flax seeds, as well as unrefined complex carbohydrates, high-quality proteins, and fruits rich in antioxidants, such as blueberries, blackberries, and prunes, are the basic ingredients for a diet that promotes a healthy body and a healthy mind.
Certain vitamins and minerals may provide protection against memory loss. A longitudinal study conducted on nearly 3,000 people between the ages of 65 and 102 years concluded that vitamin E intake from foods or supplements is associated with less cognitive decline with age. I recommend increasing your daily vitamin E supplement from 400 to 800 units daily. Do not exceed 1,000 units daily. Vitamin C can reduce and reverse oxidative damage to tissues caused by free radicals, boost the immune system, and regenerate oxidized levels of vitamin E in the body, thus enhancing the potency of that vitamin. I recommend a daily dosage of 1,000 to 5,000 milligrams, taken twice daily.
A recent nationwide health and nutrition survey reported that grain products fortified with the B vitamin folate could help reduce memory loss in the over-sixty age group. Another study demonstrated that older adults with low vitamin B intake (in particular, folate) showed elevated blood homocysteine levels and suffered from a greater degree of memory loss than those with sufficient vitamin B intake. In fact, the participants in the study who had proper folate levels appeared to be immune to memory loss, even when their homocysteine levels were elevated. I recommend that your daily B-complex vitamin contain at least 1 milligram of methylated folic acid and 1 milligram of methylated vitamin B12.
Lecithin is manufactured in the body and found in many animal- and plant-based foods, such as eggs, liver, peanuts, soybeans, wheat germ, and brewer’s yeast. It is often found as an additive in processed foods, such as ice cream and salad dressing. Lecithin is a precursor to the neurotransmitter acetylcholine and has a positive effect on cerebral and memory functions. A key component of lecithin, phosphatidylcholine, is broken down in the body and becomes choline, a building block of acetylcholine, a key neurotransmitter that plays an important role in memory. Levels of acetylcholine are known to decline with age, and studies have shown that supplementation with choline—which can also be found in liver, egg yolks, peanuts, cauliflower, soybeans, cabbage, and grape juice—can improve memory and learning. For women, I recommend increasing your daily lecithin supplement from 1 gram to 2 grams maximum, in two divided doses.
Studies have shown that iron deficiency may be linked to problems with shortterm memory. Iron is crucial in building brain neurotransmitter activity, and can be found in foods and supplements. Iron should be taken with vitamin C to improve absorption. Consult with your doctor about adding iron supplements to your daily regimen.
A number of other naturally occurring nutrients may have beneficial impacts on memory loss.
Some herbal extracts have properties similar to conventional medications, but are gentler and may lack the drugs’ side effects. Always inform your medical practitioner of any herbal remedies you may be taking. Butcher’s broom promotes healthy circulation to the brain, resulting in enhanced memory and clearer focus. I recommend two to four 425-milligram capsules daily. Chamomile is widely recognized for its ability to reduce stress and anxiety, resulting in increased focus and concentration. I recommend two 325-milligram capsules three times per day, preferably with food. Eye bright is excellent for impacting inflammation; its cooling and detoxifying properties may help with memory loss. Take two 430-milligram capsules three times per day, preferably with food.
Garlic cleans clogged arteries and increases blood flow to the brain. Add to your diet or take prepared capsules as directed by the manufacturer. Ginkgo biloba enhances cerebral circulation, improves brain function and memory, and scavenges free radicals. Ginkgo can act as an anticoagulant, and individuals taking anticoagulant and antithrombotic drugs such as ASA, anti-inflammatories, and warfarin or Coumadin should consult with their doctors before taking ginkgo. If ginkgo is safe for you to use, I recommend taking 40 to 60 milligrams of ginkgo biloba extract three times a day.
Ginseng boosts energy and concentration and may help protect and strengthen the body against the damaging effects of chronic stress. Ginseng can interact with many medications. Talk to your health care provider before supplementing with ginseng, and follow your provider’s instructions for use. Gotu kola improves memory and mental alertness. Do not use gotu kola if you take medication for diabetes or to control cholesterol. If gotu kola is safe for you to take, I recommend 200 milligrams taken three times daily. Huperzine A sharpens the mind, wards off memory decline, and improves cognitive and behavioral functions. I recommend 50 micrograms per day with meals. St. John’s wort (hypericum) is very popular in Europe, so much so that it is actually covered by German health insurance as a prescription drug. The recommended dose for combating memory impairment is 300 milligrams twice a day. Vinpocetine, a derivative of an extract taken from the periwinkle shrub, enhances circulation to the brain and may improve mild, age-related cognitive impairment. I recommend taking 10 milligrams twice daily with meals.
The following remedies may be of use for mild cases of short-term memory loss. When dealing with a chronic condition, homeopathic remedies must be utilized in conjunction with other therapies, as prescribed by a qualified health professional. Consult with your health care provider before taking any homeopathic remedy, and follow your provider’s recommendation for the appropriate dosage. Always inform your medical practitioner of any homeopathic remedies you may be taking.
The brain is nourished by blood, so it should come as no surprise that physical activity that promotes circulation is beneficial in preventing memory loss and mental fogginess. The hippocampus section of the brain is vital for acquiring new memories. It is one of the select few areas in the adult mammalian brain that can grow new nerve cells. One study demonstrated that voluntary exercise increases neurogenesis in the hippocampus. Aerobic exercise, such as walking, gardening, swimming, tai chi, or dancing, has also been shown to sharpen memory skills.
Chronic stress—those day-to-day, irritating occurrences that continue to build up in our bodies—causes the body to release cortisol into the bloodstream. Cortisol then travels through the circulatory system to the brain, where it begins wreaking havoc on the hippocampus. As we age, our bodies find it more difficult to signal to the adrenal gland that it should stop producing cortisol. Prolonged exposure to stress then leads to the loss of brain cells in the memory center.
One should begin each morning in a positive way, with some form of stress reduction technique. Dr. Dharma Singh Khalsa calls it “Wake Up to Wellness.” Simply put, instead of starting your day with coffee, turning on the news, or reading the paper, you should start your day off in a positive manner. Find a quiet place so that you can practice some form of relaxation meditation technique, which lowers cortisol levels, which in turn improves memory.
Quiet contemplation allows your body to relax completely. Meditation can be done at any time, in nearly any place. Simply sit comfortably with your spine straight. Let your gaze drop downward, allowing your eyes to rest comfortably while remaining open but unfocused. Allow your breathing to become rhythmic. If your attention drifts, or your eyes close, this is normal. Simply redirect your attention back to your relaxed, downward gaze. After taking several normal breaths, begin to breathe deeper with longer inhalations and exhalations. Breathe from your diaphragm—your chest will rise, your ribs will expand, and your belly will rise in sequence as you breathe. Breathe deeply and slowly, paying attention to each breath as you imagine tension draining from your body with each exhalation. Use your imagination to recall successful or positive life events and link the feelings of those events to your present state. Prayer can take the form of silent meditation, affirmations, chanting, or traditional words. Repeat calmly, quietly, and in harmony with your breath.
The best way to keep your memory skills strong is to use them. Memorizing dates, lists, and even telephone numbers can help keep your mind sharp as you age. The practice of construction and reconstruction of knowledge is critical to memory, so learning new skills stimulates your brain too. Keep your brain entertained and engaged by practicing crossword or jigsaw puzzles, doing word search and brainteaser puzzles, or playing board games or card games.
Here are some strategies to enhance learning and improve recall:
Exposure to certain types of music, especially classical music, produces transient increases in cognitive performance. One report examined a group of healthy elderly people and Alzheimer’s disease patients to determine the effects of listening to an excerpt of Vivaldi’s The Four Seasons. The results of the study showed that listening to music enhanced the patients’ ability to pay attention.
Essential oils can be used in baths, or inhaled, or mixed with a carrier oil, such as massage oil, and rubbed on the skin. Experiment with some of the following scents to see which are stimulating to you: rosemary, peppermint, frankincense, sage, and geranium.
A good night’s sleep allows the entire body to recharge. If you get some quality sleep, you are better able to concentrate. Research shows that people who are awakened during dream sleep fail to process memories from the day before and thus forget more. Dr. Khalsa points out that “recent studies have shown that you don’t need to sleep as much as you think because in the last two hours you have very weird dreams and the rapid eye movement sleep is very intense. This raises cortisol levels and can actually cause some problems. In fact, people who have heart attacks have them most often in the morning. High amounts of REM sleep produce high levels of cortisol, which is why many people awaken with morning stress and anxiety. This particular feeling has been found to lead to memory loss specifically and other illnesses perhaps as well.”
For overall general improvement, Dr. Braverman also endorses chelation, electrostimulation, and Reiki. Chelation therapy pulls out aluminum and other heavy metals from the bloodstream, resulting in improved memory. Amino acids and neurotransmitter precursors are more effective when accompanied by electrostimulation of the brain. A transcutaneous electrical nerve stimulation (TENS) unit, worn on the forehead and left wrist, helps drive these substances along a good pathway. A cranioelectrical stimulation (CES) device also helps electrical fields and enhances the entire neurotransmitter system. In Reiki, a bodywork technique, pressure points are used to move energy through the body, achieving balance and harmony.
My baseline wellness protocol can be found in chapter 16. The following chart summarizes additional supplements I recommend for individuals who suffer from, or are specifically concerned about, memory loss. If you are concerned about additional brain conditions discussed in other chapters, consult with a health professional about how you can safely impact multiple conditions.
If you are taking medications—whether prescription or over-the-counter—or have any food restrictions, consult with your doctor before beginning any supplement program. Your health care provider should always be up-to-date on all vitamins, supplements, and herbal or homeopathic remedies you are taking. Supplement overdoses are rare, but possible, and certain combinations may affect individuals adversely.
| SUPPLEMENT | DOSAGE | CAUTIONS | |
|---|---|---|---|
| Lecithin | For men: increase daily dosage from 1 g to 2.5 g. Do not exceed a daily For women: increase | Side effects may include nausea,bloating,vomiting,sweating, and supplement of diarrhea; extremely large doses can | |
| cause | daily dosage from 1 g to 2 g. Do not exceed a daily supplement of 2 g. | a heart-rhythm abnormality; do not use if you have bipolar disorder. | |
| DMAE (dimethylaminoethanol) | Increase daily dosage from 150 mg to 250 mg. | May be overstimulating for some people. Headaches, muscle tension, and irritability may occur. Do not take if you have epilepsy, a history of convulsions, or bipolar disorder. If you have kidney or liver disease, consult your doctor before taking this supplement. | |
| Iron | Consult your doctor. | Have a blood test to determine true iron deficiency, as iron overload can cause health problems. Iron can interfere with a number of drugs, including thyroid hormone drugs, antibiotics, and drugs used to treat Parkinson’s disease. Tannins found in coffee and tea can inhibit iron absorption. | |
| NAC (N-acetylcysteine) | 500 mg three times daily | Regular supplementation of NAC increases urinary output of copper. If supplementing with NAC for an extended period, add 2 mg of copper and 30 mg of zinc to your daily supplement regimen. | |
| NADH (nicotinamide adenine dinucleotide, also called coenzyme Q1). | 2.5 mg twice daily, two or three times per week | High doses (10 mg per day or more) may cause nervousness, anxiety, and | |
| insomnia | |||
| PS (phosphatidylserine) | Increase daily dose from 300 mg to 400 mg. Do not exceed a daily supplement of 400 mg. |
Research presented at the American Academy of Neurology’s 64th Annual Meeting in April 2012 illuminated the association between overeating and memory loss. Measuring mild cognitive impairment among 1,233 seniors age seventy and above, the researchers discovered that those seniors who consumed between 2,143 and 6,000 calories per day more than doubled their risk of suffering from memory loss and other manifestations of mild cognitive impair-ment compared to those who consumed 600 to 1,526 calories daily. Sugar intake and brain function were the subject of a recent study by scientists at UCLA. The researchers found that rats given a diet high in fructose performed poorly in tests using mazes that were designed to assess memory and learning. In addition to being fed a fructose-enriched diet, some rats were fed omega-3 fatty acids in the form of flaxseed oil and docosahexaenoic acid (DHA); this group completed the tests much more quickly than did the rats not given omega-3s, suggesting that healthy fats may counteract the harmful effects of sugar on brain health.
In an article published in the Journal of Applied Physiology in 2011, researchers reviewed more than one hundred studies that investigated how aerobic and resistance training exercise influences brain fitness. The group found that aerobic exercise corresponds with improved ability to multitask and maintaining concentration over extended periods of time, while resistance exercise is associated with greater ability to focus in the face of distractions.
The relationship between a mentally active lifestyle and cognitive decline were the focus of a review published by the prestigious Cochrane Collaboration in early 2012. Analyzing the results of fifteen studies involving more than seven hundred patients with mild to moderate dementia, the authors found that those patients who participated in cognitive stimulation intervention programs performed significantly better on thinking and memory tests than did the individuals who did not undergo treatment. The benefits of the programs were observed to last at least one to three months after treatment ended. The patients evaluated in the review engaged in a variety of mentally stimulating activities, including discussion of past and present events, word games, puzzles, music, baking, and indoor gardening.