Written by: Allison Liu, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Memory loss can be terrifying and it can happen at any stage of life. However, there are effective, natural steps you can take today to keep your brain sharp for years to come.
Brain ageing does not just happen overnight. It is a very gradual process. The early signs of dementia can be seen in the brain decades before a diagnosis. So if you are worried that your memory is not as good as it used to be, or you find yourself forgetting appointments or not remembering your way on a familiar route then it is time to get serious about caring for your brain..
If you live until 85, you have a nearly 50 percent chance of being diagnosed with Alzheimer’s disease or other forms of dementia and if you’re anything like me, you don’t want to be on the wrong side of that statistic, especially as we are living longer. I do not want a 50 percent chance of losing my mind. But I cannot start thinking about that when I am in my 80s. I need to be thinking about that now. The earlier you start to be intentional about caring for your brain, the more likely you will be to push out any negative years.
Here are 5 steps that you should take to protect your memory and brain
1. Take a cognitive assessment
If you want to protect your memory for many years to come then it is important to take a cognitive assessment now. This might feel intimidating, but it is important to get over any fear. An assessment can help to improve the early detection of problems by more than nine times. Once you have your baseline scores you can then do regular mental exercises to improve those scores ‒ it is so encouraging and will keep you motivated. You can then retake the assessment at least once a year to track your progress.
2. Get serious about your health
In business there is a saying that what gets measured gets the attention, and it is so true. To improve your health and optimise your brain you need to get your important health numbers into the optimal range and you can only do that when you start tracking them. For example, if you have excess fat around the middle then it’s time to get serious about your weight, or if your vitamin D level is low you can take a supplement to improve it. Knowing which health numbers negatively impact the health of your brain is a key strategy to keeping your brain young. When blood tests are needed, ask your doctor for a copy of the results, so that you can be actively engaged in your health.
3. Reduce your specific risks
Many people believe that memory loss and dementia are just natural consequences of ageing but that is not the case. People can live active and vibrant lives well into old age.
Another assumption is that Alzheimer’s disease is caused by genes, but genes only account for one in a hundred cases. ¹
That is great news, as there is something you can do today to reduce your risk. For example, the number one predictor of future memory problems is low blood flow to the brain so you can improve your blood flow by eating well and being physically active. Feeling isolated or lonely can increase cognitive decline by 20% so you can stay socially connected by joining a club, volunteering or meeting regularly with friends. Even those with certain genes can take heart; epigenetics shows us that how you live can switch genes on or off. Once you know all the factors that increase your risk you will be empowered to take action to reduce or eliminate those risks.
4. Eat a healthy brain ageing diet
Your brain uses 20-30 percent of the calories you consume. It is the most energy-hungry organ in your body. Eating nourishing foods is therefore an essential piece of the memory rescue puzzle. Not only that, when you eat real, whole food with high quality protein, plenty of fruit and vegetables and healthy fats you’ll be able to think more clearly and have great energy. Everything you eat fuels your life so it’s vital to make sure to nourish your brain with the nutrients and energy it needs.
5. Additional support
If you are struggling with memory issues then it’s important to take some basic supplements. The food we eat today is often nutritionally depleted so we can lack the basic nutrients necessary for optimal health. Even if you eat a lovely, wholefood diet it is worth including a good quality multivitamin and mineral complex, with vitamins B6, B12 and folate and vitamin D3.
Omega 3 fatty acids are also essential, as our brains just do not work well without adequate levels. They are anti-inflammatory and improve blood flow, brain function, memory and mood.
A final word of encouragement.
Taking steps today to slow down brain ageing and rescue your memory will not only protect your future; you will be able to reap the benefits of an optimised brain right now. In the words of Dr Daniel Amen, Psychiatrist and founder of Amen Clinics, “You are not stuck with the brain you have ‒ you can make it better”.
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Allison Liu, Executive Contributor Brainz Magazine
Allison Liu, a brain health coach and expert in helping people get their brain younger, healthier and stronger, struggled with early warning signs of memory loss in her late forties. Forgetting what she was saying in the middle of saying it, feeling increasingly irritable and struggling with panic attacks, she felt she was losing her sense of self. Adopting a science-based approach, which she uses with her clients today, she increased her own ‘brain reserve’, improving her memory, mood and relationships. She now coaches clients around the world through a personalised plan to prevent or slow down cognitive decline so they can remain present with those they love. Her mission: Staying sharp for life.
Resources:
Amen Clinics
Food For The Brain Foundation
