You Can Fight Age-Related Changes In Memory
Forgetfulness can be a normal part of aging. As people get older, changes occur in all parts of the body, including the brain.
As a result, some people may notice that it takes longer to learn new things, they don’t remember information as well as they did, or they lose things like their glasses. These usually are signs of mild forgetfulness, not serious memory problems.
Some older adults also find that they don’t do as well as younger people on complex memory or learning tests.
Scientists have found, though, that given enough time, healthy older people can do as well as younger people do on these tests. In fact, as they age, healthy adults usually improve in areas of mental ability such as vocabulary.
8 Ways to Prevent Memory Loss
Keep your brain healthy, sharp, and reduce the risk of Alzheimer's Disease with these scientifically-proven strategies:
- 1. Eat More Fruits and Vegetables
A population-based cohort study of 1,836 older Japanese-Americans found that consumption of fruit and vegetable juices was associated with decreased incidence of Alzheimer’s over seven to nine years of follow-up.
Berries contain high levels of biologically active components, including a class of compounds called anthocyanosides, which fight memory impairment associated with free radicals and beta-amyloid plaques in the brain. Eat berries each day for maximum benefit.
- 3. Increase Omega-3 Fatty Acids
In the Framingham study, individuals with the top quartile levels of docosahexaenoic acid (DHA) found in fatty fish like salmon, mackerel, and tuna, measured at baseline had lower rates of Alzheimer’s over nine years of follow-up. These fish are all rich in Omega-3 fatty acids.
- 4. Take Folic Acid and Vitamin B12 Supplements
If you don't take a supplement, eat foods high in folate and vitamin B. High levels of homocysteine may be associated with poor cognitive function. Some findings indicate that reducing homocysteine with folic acid may increase cognitive function.
Drink ONE glass of red wine or purple grape juice with your evening meal. Components in grape skins protect brain cells from the toxic effect of oxidative stress and beta amyloid. Limits alcohol intake to no more than 2 drinks daily
Two studies that used dietary questionnaires to assess and quantify adherence to the diet in different populations found that patients who were most adherent to the Mediterranean style diet had a lower incidence of Alzheimer’s, compared with those who did not follow this diet.
- 7. Control Your Blood Pressure, Serum Glucose, and Lipid Profile.
Hypertension, Diabetes Mellitus, and "high cholesterol" appear to be associated with an increased risk of both vascular dementia and Alzheimer’s disease. Control blood pressure, loose weight, follow the dietary instructions on management of diabetes and cholesteral, and keep your "A1C" below 6.5%.
Take all medications prescribed for these conditions.
- 8. Have Strong Social Support
Findings indicate that an active social life and strong network of friends may help prevent Alzheimer’s in later life.
- 10 Exercercise every day and loose weight
Even 30 minutes of walking is associated with health benefits.
Recent study has shown that bilingual population are diagnosed later in life with Alzheimer's Disease, provided that the two languages are used daily and during the entire life span.
- 12 Complete a Higher Education
People with college education are diagnosed later in life with Alzheimer's Disease, perhaps because of a protective effect of education and of the higher daily use of the brain during a life time. Use it or loose it.
- 13 Seek treatment of sleep disorders, particularly Sleep Apnea
[edited from prevention.com]
