Top ten tips for improving memory
1. Eat oily fish
Research suggests that the omega-3 fats found in oily fish such as salmon, trout, mackerel and herring play an important role in brain function and memory. In one study, men eating fish on a regular basis were found to be much less prone to mental decline compared to only occasional consumers.
2. Eat mono-unsaturated fat
Research has found that a diet rich in this helps to preserve mental powers as we age. Food rich in it includes extra virgin olive oil, nuts, seeds and avocado.
3. Avoid fast sugar-releasing foods
Eating foods that release sugar quickly into the bloodstream is known to increase the risk of insulin resistance. Research has found that individuals with insulin resistance tend to be under-endowed in the part of the brain concerned with learning and memory, and they perform less well on memory tests too. Fast sugar-releasing foods to keep in check in the diet include confectionary, desserts, potatoes and refined carbohydrates such as white rice and white bread.
4. Take B-vitamins
Studies suggest that raised levels of the amino acid homocysteine are associated with reduced brain performance. Taking 800 micrograms (mcg) of folic acid, 400 micrograms of vitamin B12, and 10 mg of vitamin B6 each day can help.
5. Drink alcohol in moderation
Studies suggest that alcohol can reduce our risk of succumbing to severe memory loss in later life. However, don't go mad: one study found that consuming less than one drink a day was associated with a 25 per cent reduction in the risk of dementia.
6. Be active
Those who are physically active between the ages of 20 and 60 have been shown to be at reduced risk of Alzheimer's disease. Plus, a recent study of middle-aged and elderly adults found that aerobic exercise appeared to improve mental function.
7. Take ginkgo biloba
Ginkgo biloba is believed to enhance blood supply to the brain, and more than one study has found it a useful agent in the treatment of age-related mental decline and dementia. The normal recommended dose of this herb is 120-240 mg of standardised extract per day, with benefits being seen in 8-12 weeks.
8. Avoid smoking
Smokers have about twice the risk of developing Alzheimer's disease compared to those who have never smoked.
9. Avoid stress
High levels of the stress hormone cortisol appears to impair memory. Any steps taken to reduce the impact of stress in our lives is likely to impact favourably not just on our emotional state, but our brain function too.
10. Use it or lose it
Studies show that those with advanced education have nerve connections concerned with complex reasoning, and that a stimulating environment boosts the brain cells used for memory.
Mediterranean diet and rheumatoid arthritis
The Mediterranean diet has received high praise for its ability to ward off all manner of potentially deadly conditions including heart disease and certain forms of cancer. Now, new research suggests that a diet high in fruits and vegetables, including spinach, beans and pulses, olive oil and fish helps in the treatment of the joint condition rheumatoid arthritis too. In a study, eating a Mediterranean diet for three months was found to bring about a reduction in joint pain and inflammation. Fish, such as salmon, trout, mackerel and sardine contain omega-3 fats that have anti-inflammatory and pain-killing properties.
Hair loss in women
While female hair loss can be a sign of several underlying imbalances, my experience is that one common but underdiagnosed factor is a deficiency of the mineral iron. A good way to determine iron levels in the body is to measure blood levels of a substance called ferritin and in order not to overload the body with iron it is important to have ferritin levels checked before supplementing this mineral. However, if ferritin is on the low side, then upping the intake of iron-rich foods such as red meat, liver and dried fruit and taking iron supplements usually gets to the root of a hair loss problem in time.
Diabetes and vitamin C
It has been estimated that about one and a half million people in the UK suffer from diabetes - a condition characterised by higher-than-normal levels of sugar in the bloodstream. Diabetics are at increased risk of heart disease, and may also succumb to a range of complications including leg ulcers, eye disease and visual deterioration, kidney disease and impotence.
Evidence suggests that an increased intake of just one nutrient - that old favourite vitamin C - might help to ward off many of the harmful effects of diabetes in the long term. In a study published recently in the medical journal Hypertension, sufferers of diabetes were given 500 mg of vitamin C each day. Vitamin C was found to lower blood pressure to an extent that would be expected to bring a significant benefit in terms of protection from heart disease.
However, vitamin C is also believed to inhibit the binding of glucose to proteins in the body. This reaction (known as glycosylation) is a major driving force in the development of diabetic complications such as eye and kidney disease. There is good reason to believe that increasing intake of vitamin C-rich foods such as citrus fruits, broccoli and strawberries, perhaps with some additional supplementation of this nutrient helps.
