Role in Preventing Memory Loss

Mild lapses in memory are common with age, and simple forgetfulness such as losing objects is relatively benign. Age-related memory loss may result from shrinkage of the brain’s nerves, diminished production of brain chemicals, or restricted blood flow to brain tissue. Profound memory loss is a universal symptom of dementia or Alzheimer’s disease. Genetic factors, head injuries, viruses, and cardiovascular disease may contribute to Alzheimer’s disease.

Nutrition Connection
Some dietary factors can play a role in preventing memory loss. Consider these guidelines:
-Eat a balanced diet. Protective brain nutrients include complex carbohydrates found in whole grains and breads, and B vitamins found in meat, which help ensure healthy nerve transmission and sufficient quantities of neurotransmitters.

QUICK TIP:
Drink a cup of coffee in the afternoon
A University of Arizona study showed that seniors who drank 12 oz. (355-mL) of caffeinated coffee in the morning and afternoon, maintained their memory better than the group of seniors who drank decaffeinated coffee.

-Get plenty of beta-carotene and vitamin C. There is some evidence that high levels of beta-carotene and vitamin C found in oranges, cantaloupes, and many other fruits and vegetables, are associated with superior memory performance in people 65 or older. These antioxidants may delay brain aging and enhance mental longevity and fitness by combating free radicals in the brain.
-Consume lots of vitamin E. In one large study, more than 4,000 people performed tests designed to assess their ability to remember facts. Those classified as having poor memory were more likely than others to have low blood levels of vitamin E, found in eggs and nuts and seeds. Other studies have found vitamin E helpful in slowing the progression of Alzheimer’s disease.
-Get enough iron. Studies have shown that children score better on tests of memory when their iron deficiency is corrected. Lean meat, dark leafy greens like spinach, and soybeans are good sources of iron.

Beyond the Diet
Consider these suggestions that support overall well-being and may play a hand in preserving memory:
-Exercise. Exercise can help preserve brain longevity and sustain memory.
-Keep learning. Take up a new hobby or do crossword puzzles. These tactics may help your mental function.
-Consider supplements. Supplements such as vitamin C, beta-carotene, folate, gingko, sage oil, and phosphatidylserine—also called PS, Soy-PS, or PtdSer—may help prevent or delay memory loss, but more studies are needed. Speak to your doctor or dietitian before taking supplements.
-Investigate other underlying conditions. If you have persistent episodes of memory loss, your doctor may run tests to rule out any underlying health conditions. If you’re taking medications that may be causing memory loss, your physician may be able to suggest an alternative.