Food Cures (48 page)

FOODS TO AVOID

Researchers at the University of Toronto fed laboratory rats either standard chow or an unhealthy high-fat diet for three months, and then tested them to see if there were any effects on memory. It probably won’t surprise you to learn that the rats that ate unhealthy high-fat food did worse on all aspects of the memory test. This and other studies suggest that if you want to improve your memory, stay away from saturated fats and fried foods, including donuts, hamburgers, potato chips, cheese, and ice cream. These foods clog the blood vessels that deliver key nutrients to your brain, plus they can crowd out healthier foods in your diet.

BONUS POINTS

• Move your body.
  Because your brain only functions well when it has a steady supply of oxygen, anything that improves blood flow is good for your memory. Regular physical activity has been shown to decrease the risk of dementia and Alzheimer’s disease by about half. Half! That’s a huge benefit for doing any leisure activity you enjoy. So take a walk after dinner, go bowling, do some gardening, ride your bicycle, or take advantage of the new equipment at your local gym. If you get 30 minutes of activity per day, you’ll be one step closer to a lifetime of better memory.
  
• Flex your mental muscle.
  Memory is thought to be related to the number of brain cells (neurons) we have and the connections between those cells. For decades, scientists held fast to the belief that new brain cells could only be formed in childhood—a neuron lost was gone forever. But in recent years, experiments have revealed that all mammals, including people, can form new brain cells well into adulthood. These new cells can become integrated into the brain’s vast network, forming more and more pathways that can encode and hold our memories. How can we increase the number of brain cells? The most documented and efficient way is by exercising your brain. “Use it or lose it” is certainly true, but so is “nourish and flourish.” That is to say, the more active the brain, the better your memory will be. The trick is to keep your mind active and challenged. Learn new skills, such as playing a musical instrument, speaking a foreign language, or—best of all—cooking healthier meals. Socializing, volunteering in the community, or taking a part-time job will give you mental skills you can’t accomplish on your own. Reading; playing chess, bridge, or other games of strategy; starting a new hobby; or taking classes at a local college will also help keep your memory sharper longer.
  
• Turn off the TV.
  Zoning out in front of the television is the absolute opposite of a challenging brain activity. In 2005, researchers at the University of Washington in Seattle found that when very young children are exposed to television, they can show problems with thinking ability and memory years later. Adults who spend too much time watching TV miss out on brain-boosting activities. If you watch more than two hours of television a day, begin to cut down and substitute a more challenging project to fill your valuable time.
  
• Eat breakfast.
  You probably know that decades of studies have demonstrated that children learn and remember more at school if they eat breakfast. The first meal of the day is just as important for you. If you tend to skip breakfast or make do with just a cup of coffee, listen up. Eating within 90 minutes of waking up will help jump-start your brain and improve your daily memory.
  
• Don’t smoke.
  Just as smoking increases risk of heart disease, it can also decrease blood flow to the brain and do serious damage to memory. As if all the other reasons for quitting weren’t enough, add that to the list.
  
• Give yourself a break.
  Seek out ways to de-stress your life. Set aside a few minutes just for yourself—breathe deeply and relax. Meditate for a few minutes. Look for ways to simplify your life by taking on fewer projects and learning to say “no” to things you don’t want to do. Exercise regularly, get enough sleep, and learn to go a little easier on yourself.
  

SUPPLEMENTS

Scientific studies have investigated various supplements and herbal remedies for memory improvement. Although I strongly believe that vitamins and minerals from food are your best defense against memory loss, if you want to consider supplements
in addition to
the food recommendations in this chapter, here is what research has to say about the most popular supplements:

1. Multivitamin.
   At least one study found that people over age 65 who took a multivitamin every day for a year had significant improvements in short-term memory. Look for brands that offer 100 percent of the Daily Value (%DV) for the B-vitamins: thiamin (B
   ₁
   ), riboflavin (B
   ₂
   ), niacin (B
   ₃
   ), B
   ₆
   , B
   ₁₂
   , and folic acid.
   
2. Huperzine A.
   Although this chemical was originally made from a Chinese moss called
   Huperzia serrata
   , modern huperzine A formulations are either made from purified moss or synthesized in a laboratory. Huperzine A works by increasing the level of a brain chemical called
   acetylcholine
   , and by protecting brain cells through its antioxidant properties. If you would like to try this supplement, I recommend taking 50 micrograms once or twice daily. Always check with your physician first.
   Notes and cautions:
   Huperzine A can decrease heart rate, and therefore shouldn’t be used by people with heart problems. Consult your doctor before taking huperzine A if you have a gastrointestinal or urinary obstruction, peptic ulcer disease, asthma, or chronic obstructive pulmonary disease. Because of its effects on acetylcholine, consult your doctor before taking huperzine A if you are taking an anticholinergic medication (such as atropine, Cogentin, Akineton, Kemadrin, or Artane), or a cholinergic medication or acetylcholinesterase inhibitor (such as Aricept, Urecholine, phospholine iodine, Enlon, Reversol, Tensilon, Prostigmin, Antilirium, Mestinon, Anectine, Regonol, Quelicin, or Cognex).
   
3. Ginseng.
   For generations, people around the world have used this herb (also known as
   Panax ginseng
   or
   Panax quinquefolius
   ) to improve memory. Study results are mixed—some show a benefit, others don’t. But some of my clients firmly believe that ginseng helps them stay sharp mentally. Look for an extract standardized to contain 4 to 7 percent ginsenosides. Take 200 milligrams daily for two weeks, followed by one week of “rest.” If you feel it was helpful, continue the two-weeks-on/one-week-off prescription.
   Notes and cautions:
   Although side effects are very rare, talk with your doctor if you experience increased breast tenderness, postmenpausal vaginal bleeding, or menstrual abnormalities. Other possible side effects include insomnia, raised blood pressure and/or heart rate, and nervousness. Women who are pregnant or nursing should not take ginseng. And because ginseng seems to stimulate the growth of breast cancer cells, people with breast cancer, and women with a strong family history of breast cancer should avoid ginseng. Because of possible drug interactions, consult your doctor before taking ginseng if you are taking an antidepressant, digoxin, insulin or oral diabetes medications, or a blood thinning medication.
   
4. Phosphatidylserine (PS).
   Although PS isn’t widely known in the United States, it is very popular in Europe as a treatment both for dementia and for ordinary age-related memory loss. PS is a natural component of cell membranes—especially brain cells. Years ago, PS supplements were made from the PS found in cow brains. Of course, mad cow disease put an end to that. Now, supplements are made mostly from soybeans. Nearly all the evidence showing that PS can improve memory was based on the cow-brain supplements. No one knows whether the current formulations from soy will work as well, but because most people can take PS with no problems, I sometimes suggest it for my clients who want to try everything possible to improve their memories. The usual dose for memory improvement is 100 milligrams once or twice a day.
   Notes and cautions:
   PS is a mild blood thinner, so consult your doctor before trying PS if you are currently taking regular doses of other blood-thinning drugs or supplement, including warfarin, aspirin, heparin, Trental, Plavix, Ticlid, garlic, or ginkgo.