Is this you: you put down your glasses, and seconds later you don’t know where? Or you’re in the middle of a talking point and suddenly you can’t figure out where you’re heading with it? Or you’ve just seen a movie and a couple of days later you don’t remember any of the characters’ names? Are these little but seemingly more frequent memory lapses beginning to worry you?
The truth is that the aging process does bring about many changes, both structural and biochemical in nature. Whereas extreme symptoms are not normal, and may be related to vascular disease or conditions like Alzheimer’s, stroke, head injury, depression, dementia, substance abuse or medication side-effects, age-related decline in cognitive function can sometimes be attributed to factors including stress, free radical damage, poor diet and unhealthy lifestyle choices such as smoking, excessive drinking and inactivity.
Education, awareness and prevention are always the first line of defense in keeping the brain nimble. Stimulating the brain through mental challenges and continuous learning may help ward off cognitive decline, as may optimal nutrient intake. The decrease in cognitive abilities can be somewhat attributed to our diet and the consumption, or lack thereof, of essential nutrients needed for the brain.
What are these critical nutrients?
According to clinical research, omega-3 fish oils benefit a number of health conditions including cardiovascular, brain and vision health. These essential fats, and in particular omega-3 DHA (docosahexaenoic acid), provide the physical building blocks for the brain. Suboptimal concentration levels of DHA in the brain due to insufficient dietary intake have been found to result in cognitive deficits1. Essential fats are now recognized as a physiologically essential nutrient required for optimal neuronal cell functioning and mental performance.
Another recent study published in the Journal of Medical Food found that elderly persons with normal or slight cognitive dysfunction showed significant improvement in memory and attention span after using green tea and l-theanine when compared against a placebo group.
Clinically studied for its effect on acute and chronic cognitive function, bacopa monniera is an herb that has been traditionally used to enhance memory and concentration. Bacopa’s active constituents enhance nerve impulse transmission. Although Bacopa appears to have no immediate cognitive-function benefit two hours post supplement intake, research does reveal that with longer use, i.e. a minimum of 12 weeks, there is a significant improvement in verbal learning, memory consolidation, and speed of early information processing.
Other nutrients may also help support the brain, memory, and cognitive function. The B vitamins are important as many neurotransmitters require these vitamins. Lecithin contains the essential nutrient choline, a precursor for acetylcholine, which is an important neurotransmitter involved in memory and numerous other functions.
So if your memory has been acting fuzzy lately, it’s worth trying a preventative program based on a multifaceted approach: a nutritious, whole foods diet rich in colourful fruits and vegetables, whole grains, healthy fats and lean protein; regular activity; stress reduction; continual learning; stimulating brain activities; and a few well-placed natural health supplements. And then waking up and smelling the coffee might not take 10 minutes trying to find where you just put down that darn coffee cup.
1. http://www.dhaomega3.org/Overview/DHA-for-Optimal-Brain-and-Visual-Functioning
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