The value we place on our cars is sometimes more than we give our brains – proof of this is riding a motor cycle without a helmet. That is a different topic however. What I am discussing here is keeping our cognitive ability well after we are old enough to get a discount everywhere we buy something. Old age does not mean we start forgetting our house keys and addresses! Quite often as we age we become forgetful, our memory not what it once was, begins to fade and our anxiety over it makes it seem worse.
It is almost common to hear middle age and junior seniors make jokes about their slipping minds and forgetfulness for names, where the car is parked, faces and birthdays, you name it. Compensating for poor memory and cognitive slips is normal I suppose, but from a physiology standpoint – entirely avoidable in most instances. We innately lose some cognitive function as we age but just as naturally we can continue to produce new brain cells.
Our brains are counting on us as partners to feed it properly throughout our life together. After all, our brain utilizes a full third of the nutrients we metabolize from our food. This means we really are what we eat. Eating properly has a major impact on how well we feel and think! If we are planning on living a prolonged life – and who isn’t – good nutrition will enhance our memory and we should stay sharp deep into our golden years.
Based on research conducted by some of the world’s brightest scientists in this field, nearly twenty percent of all patient memory dysfunction is caused from various lifestyle issues comprising:
• Insufficient Nutrients – Usually when a diet is short of particular vitamins like C, B12, riboflavin and thiamine. Just being underprovided in any of these vitamins can be troublesome for your minds ability to cope. In addition to this, when your nutrition is lacking in certain essential minerals for peak brain function like iron, iodine, zinc and copper, your cognitive ability will falter.
• Aggressive Dieting – Limiting calories can lead to hypoglycemia and the effect this has on your mental function could be disconcerting, causing moodiness, overtiredness and an inability to focus.
• Smoking – Smoking tobacco could mean your blood vessels constrict cutting into your oxygen supply to the brain as it devastates your lungs. This is serious since inconsistent oxygen levels to your cranium will impede cognitive dispensation, decrease your energy and thwart your innate memory consolidation and retrieval. The simple result is millions of brain neurals perish.
• Alcohol Consumption – In large amounts, alcohol can be potentially the most harmful thing you can do to your mind. Moderate alcohol use is fine but when you consume too much, alcohol will shrink the insides of your brain tissues and short term memory is particularly in danger of being harmed.
• Ecological Toxicity – Primarily we need to be concerned with lead poisoning since it is widely available and easily ingested- particularly in children. It swells the brain and when toxicity occurs via lead poisoning there is a noticeable, impactful impairment to mental capability. Additionally, mercury poisoning has a dreadful effect on the brain matter causing serious mental defects. It is now realized by the medical community that older silver filling used by dentists have mercury mixed into the amalgam, as high as fifty percent in some cases. It has been linked to Alzheimer’s disease so have yours replaced with new variations of composite materials.
• Drug Usage for recreational purposes or medicinal use could be harmful.
• Allergic responses – To some allergens, particularly food based allergen be they children or adult can result in reactions ranging from anxiety and depression to memory lapses and hyper restlessness. The good news is that allergic reactions to food can be identified and either treated or left alone.
There are other issues which can lead to memory malfunction and they follow below:
• Candidiasis
• Stress
• Thyroid disorders
• Poor circulation to the brain
An individual who is suffering from cognitive brain dysfunction such as memory loss should think about subjecting themselves to a hair analysis that can eliminate toxicity from heavy metals like aluminum and lead poisoning. Both of these toxins will lead to some degree of mental impairment.
Subsequently, when all is said and done, there must be methods available to enhance our memory and hone our mental acuity. Avoid the risk of memory loss and brain impairment by following these recommendations:
Dietary Suggestions
• Consume a low fat meal plan. It is healthy for the heart and also good for your brain. Stay away from processed or refined sugars since these “shut off” the brain. Ingest copious amounts of blueberries and spinach since these are loaded with flavonoids which are thought to assist with retaining memory.
• Mix complex carbs with food that has ten percent protein and ten percent fats since every carbo loaded meal will adversely impact the memory. For instance, try eating fruits and cereals that are mixed with nuts and seeds – starchy foods such as potatoes, bread, pasta or rice with your fish, lentils, beans or tofu.
• Consume walnuts and almonds as well as seeds like pumpkin, flax, sunflower and sesame seeds. Ingest a moderately reduced caloric diet. Try not to starve yourself but also try and eat on the light side. Consuming foods low in fat but rich in nutrients will help. Eating organically produced eggs that are free range and high in omega 3s is recommended. If you must cook with oil be sure to use extra virgin olive oil and this is also good for salads.
• Avoid eating fried foods, foods that are overcooked, processed foods and careful of the meat and dairy intake as well as you can. Fish oil is a prime source of omega 3s and great for your brain function. With that in mind, consume mackerel, herring, salmon or fresh tuna two to three times each week.
• Be sure to consume quality sourced veggie protein from beans, lentils, and quinoa, tofu and seed vegetables. Try and ingest four serving daily of whole grains like millet, rye, oats and whole wheat. You should aim for at least five servings of fruits and vegetables each day. Veggies should be the green leafy variety plus root veggies like watercress, carrots, sweet potatoes, broccoli, brussel sprouts, spinach, peppers or green beans. Eat these raw if you can or only cook them a tiny bit. For a fruit serving have an apple, pear, berries, any citrus fruit or melon available.
Supplements
• You should really try and ingest an antioxidant based supplement which is comprised of Vitamin A via mixed carotenoids, vitamin E as combined tocopherols, vitamin C, zinc, Selenium and copper. Take fifty mgs of the B complex group of vitamins. Flaxseed offers numerous benefits as does 30 mgs of CoQ10 in a soft gel capsule.
• Magnesium should be taken for when you are feeling under strain or stress since those with memory loss require large doses of essential nutrients like magnesium – it is a soothing mineral.
Herbs
• Brahmi is an herb from the Ayurvedic practice and it aids the circulation to the brain. It is known to help short and long term memory issues. Garlic also has been found to be beneficial for its memory augmenting ability. Ginkgo Biloba will innately increase the flow of blood into the brain and central nervous system and in doing so aids memory and cognitive capabilities. Herbs like anise, blue cohosh, Rosemary and Ginseng also help the brain to function optimally. Avoid taking Ginseng if you suffer from hypertension.
Physical Fitness
• Once again physical activity regimens are touted as beneficial for aging and prolonging life. This time exercise has shown evidence that it aids in production of large quantities of nerve growth factors. This phenomenal assertion is due to research conducted showing the benefits of exercise on the brain. It has been called a fountain of youth for the brain because of the link with new growth brain cells. Exercise for your mind and body as you grow older.
• Routine physical training will assist the brain in aging seniors to be more focused and quick than the brains of people half their age. Science has proven without doubt that exercising the brain is as vital to your health as physical training. The brain is actually altered physiologically when you workout.
Committed To Cerebral And Physical/Intellect Training
• Renowned health physician Dr. Andrew Weil suggests that the secret behind memory is attention. Therefore, be sure you concentrate on the thoughts you have a desire to remember and attach some form of meaning to them. More often than not we will find fault in our capacity to recollect on a worsening memory when in fact the issue is a lack of attention being paid to a topic initially. We also require rest so prevent becoming overtired which results in our inability to retain our focus.
• We can enhance our attention span through motivation. The simple truth is most of us do not place a large priority on remembering things as much as we might let on. This could be the result of age related stubbornness rather than faulty memory. Consequently, we should avoid any anxiety regarding our memory; it could very well be just fine.
• This will require you setting your watch! Try inhaling and holding it for thirty seconds each waking hour for a period of thirty days. You will notice memory enhancement and mental awareness as a result. Try and remain physically active. Not only will your mobility be important as you age, but using your brain on a daily basis as a matter of a responsible healthy habit will aid your brain functionality. Read books, surf the net for something to increase your knowledge, work on some puzzles and crosswords etc.
• Studies have proven that the more we utilize our brain and work our memory, the more useful and functional it will become. Simply put, the more you think, regardless of how old you may be, the larger your brain gets and the more efficiently it will operate. You will find that breathing exercises work wonders due to the regulation of blood flow to your brain.
In conclusion, try not to panic if you suffer minor memory lapses or a failure to focus your brain. So many of us, as we advance in years, jump to the scariest conclusions first when we have nothing to get anxious about. Most of us will have great cognitive abilities well into our golden years and beyond if we offer it the proper nutrition and steer it clear of harm’s way. Try and give it a good workout often and keep challenging yourself for optimal brain function as you age.
Anti Aging Supplements, Gerontology, Health And Aging, Longevity
Wed, Jun 9, 2010
Anti Aging Supplements, Gerontology, Health And Aging, Longevity