Even though genetics may play a small role in memory loss over the years, it is never too early or too late to focus on brain health, and understand which lifestyle changes can help and protect us from problems with our memory throughout life.
- Daily exercise – at least 30 minutes each and every day!
Exercise enlarges the hippocampus, the seat of memory in the brain.
- Tame your stress levels!
Stress causes shrinkage of the hippocampus, and thus is a major cause of memory loss
- Enough sleep – 7 to 8 hours a night
While sleeping the brain does a nightly clean up, which is essential for optimal learning, problem solving and recall
- Maintain healthy bacteria in the gut – a healthy microbiome !
Much communication occurs continuously between our first brain and our second brain, situated in the gut wall . A healthy gut wall with a healthy microbiome is also very protective for our brains by preventing pathogens from reaching the brain across the blood brain barrier
- Maintain healthy blood glucose levels – main fuel for the human brain
Check your blood glucose level at least once a year! A slightly raised glucose level, even with no sign of diabetes or pre-diabetes, will affect your memory. High blood glucose levels causes inflammation in the brain, which damages brain cells. Lower blood sugar, like regular exercise, is linked to a bigger hippocampus, with better memory storage
- Enjoy healthy, balanced nutrition
Two-thirds of one’s food should be plant material, with as many colors from fresh vegetables and fruit as possible, and one-third from fish or lean animal sources. Healthy fats in daily food are essential for the brain function. Avoid all processed food with high hidden contents of sugar, salt, trans- and saturated fats
- Use it or lose it!
Keep your brain active by learning new things, reading, doing suduko and cross word puzzles, and even tackling new skills
- Alcohol intake
Alcohol is metabolized in the liver into acetaldehyde, which the human brain is very sensitive to. Chronic high alcohol intake will impact brain structure, brain function and memory over time. Acetaldehyde is known as a neurotoxin. Moderate intake like a glass of wine with your meal is acceptable; however, the chronic high use of alcohol is the problem. Additional sources of acetaldehyde are exhaust fumes, cigarette smoke and Candida overgrowth in the gut.
- Supplement daily
Omega 3 fatty acids (EPA and DHA in particular) on top of eating fish on a more regular basis
Supplement with Vitamin D3 if your blood levels are low – low Vitamin D predisposes you to depression
Supplement with Vitamin E – look for a capsule that contains all 8 forms of vitamin E (alpha, beta, gamma and delta tocopherols and tocotrienols)
Make sure you have adequate magnesium in your daily food – good sources are avocados, almonds, hazelnuts, spinach, brown rice and bananas
