DON’T FORGET
Tools for preventing and slowing memory loss.
A sound memory, like financial security, should be planned for years in advance through lifestyle habits and activities. Baby boomers preparing for their golden years should take note of the loss of mental function that plagued their parents. The impact of this disorder is immeasurable, as it affects a patient’s quality of life and eventually, the ability to take care for their being.
Memory loss and dementia can also place a great burden on family members and caregivers. The growth of the population of individuals over 80 years of age, combined with the high prevalence of dementia, now estimated at 30 percent or higher in those 85 and older, will place a huge burden on the healthcare system in coming years. The annual cost of treating dementia is ever-growing, currently reported at $100 billion in the U.S. and around $150 billion worldwide [1, 14, 15]. Many nutritional strategies are available to maintain healthy brain function during the transition into later age.
It’s important to remember that it is much easier to protect what memory we have, than to regain that which we have lost. Take advantage of the nutritional, functional and mental therapies available to prevent memory loss. The brain is very similar to our muscles. You have to use it or you’ll lose it. Experts believe that those engaged in mental challenges, puzzles, activities, crafts and other stimulating interests will retain better mental sharpness. This is great news as crossword puzzles, card and board games don’t require a trip to your doctor, or a prescription. As it provides very little mental challenge, extended television watching should be avoided.
Follow some of the principles below and develop your own mind-saving preventative strategies. Those concerned about existing memory loss might never get it back, but starting a program now can prevent further loss of function.
Diet always plays a significant role in preventing any chronic illness. Maintaining a healthy intake prevents inflammation in the brain, and keeps the blood vessels delivering life-sustaining oxygen, free of disease. Research has shown that higher fruit, vegetable and fish intake correlates with better brain health [7]. Consuming produce such as blueberries and broccoli provides important protection to all of our cells. Organic food sources are recommended to help limit the ingestion of potentially toxic pesticides. The ever-increasing exposure to toxic metals, like mercury, lead or chemicals like the phthalates and PCBs are considered a major threat to our overall health. Children and the elderly are often the most vulnerable to the damages of these chemicals. Keeping your food, body and environment as chemical-free as possible is a major component of optimal health.
When developing a strategy to preserve mental sharpness, keeping inflammation under control is essential. Certainly nutrition is a cornerstone of this, but regular exercise and proper management of stress are also vital. Try to incorporate some form of enjoyable exercise into your regimen, at least five days a week. Gradually work your way up to 45 minutes to an hour each day. Bottling stress will gradually wear away at brain tissue, so find ways to routinely relieve anxiety.
Other strategies for memory protection include lab tests to gauge homocysteine and certain hormone levels. Homocysteine is used as a marker for cognitive and blood vessel health. Patients with high homocysteine levels are at risk for dementia, as well as osteoporosis, stroke and macular degeneration. Blood levels can be checked simply, and elevated levels treated with extra vitamin B-12, B-6 and folic acid.
Some physicians may utilize hormone replacement for brain health. This includes treatment with estrogen, DHEA and progesterone. A low functioning thyroid gland can also lead to memory loss. These treatments should be individualized and directed by a physician trained in hormone replacement.
The following vitamins and nutrients offer protection against memory loss:
• Vitamin E. 400-2,000 IU daily of d-alpha-tocopherol with mixed tocopherols. Vitamin E has been shown to benefit those with early memory loss [2]. Higher dosages were used for more significant dementia. Utilizing these raised dosages is typically well-tolerated, but should be brought to the attention of your physician. Vitamin E at dosages around 2,000 IU may thin blood and could affect other blood thinners.
• Gingko biloba. 120 mg total, daily (1, 2 or 3 times daily). Gingko most benefits those with early memory loss [3]. Research has shown a poor affect on those whose memory is already good, or those with severe dementia. Gingko is inexpensive and tolerated well at this dosage.
• Fish oil. 2,000 mg of EPA and DHA daily, taken with food. The benefits of these omega-3 fatty acids include protection against decline in brain function and inflammation [6, 8]. In addition, they provide tremendous benefits for the heart, cholesterol levels and the prostate.
• Turmeric. 300-500 mg daily, with food. Turmeric comes from the spice curry, which is frequently used in Asian and Indian cuisine. It is thought to play a role in reducing inflammation. As dementia may have an inflammatory component that leads to the damaging plaques in the brain tissue, this simple spice could pack a punch against memory loss. Studies are limited, but turmeric is tolerated well, and has shown early evidence in animals and humans to make it worth considering [4].
• Vitamin B-12 and folic acid. Blood levels of these vitamins should be evaluated. Low levels of B-12 and folic acid correlate with higher rates of dementia [11]. Supplement at dosages of 800 mcg of folic acid and 1,000 mcg of vitamin B-12 daily.
The following nutrients can benefit the brain and are worth considering for memory preservation:
• Acetyl-L-carnitine. 900–1,500 mg daily. This form of carnitine has been shown to provide some improvement to overall brain function [Source: 12]. Note that this particular form, rather than L-carnitine, is the type that impacts the brain.
• Vinpocetine. 20 mg daily. This supplement is of interest for its ability to improve blood flow to the brain, a property that might improve memory issues occurring from poor blood supply [Source: 9].
• Phosphatidyl serine. This nutrient has shown benefit for those suffering from Alzheimer’s-related dementia [Source: 9, 10]. Like vinpocetine, there isn’t enough data to recommend this in place of vitamin E or gingko, but it should be considered as an additional treatment.
An assortment of additional vitamins may benefit brain function, including CoQ-10 and alpha-lipoic acid, though there is not as much supporting data. One study explored the benefits of using antioxidants like vitamin E, CoQ-10 and alpha-lipoic acid together, as the synergistic effect of these nutrients might be greater than individual contributions [Source: 13]. For immediate purposes, planning a supplement program to prevent or treat memory loss should utilize the most studied vitamins, along with lifestyle changes. Only those who already notice memory loss should consider adding some of the lesser known options.
References:
1. Leon, J. (1998). Alzheimer’s disease care: Costs and potential savings. Health Aff (Millwood,) 17(6):206-16.
2. Sano, M. (1997). A controlled trial of selegiline, alpha-tocopherol, or both as treatment for Alzheimer's disease. The Alzheimer's Disease Cooperative Study. N Engl J Med, 336(17):1216-22.
3. Le Bars, P.L. (1997). A placebo-controlled, double-blind, randomized trial of an extract of ginkgo biloba for dementia. North American EGb Study Group. JAMA, 278(16):1327-32.
4. Lim, G.P. (2001). The curry spice curcumin reduces oxidative damage and amyloid pathology in an Alzheimer’s transgenic mouse. J Neurosci, 21(21):8370-7.
5. Ng, T.P. (2006). Curry consumption and cognitive function in the elderly. Am J Epidemiol, 164(9):898-906.
6. Kalmijn, S. (2004). Dietary intake of fatty acids and fish in relation to cognitive performance at middle age. Neurology, 62(2):275-80.
7. Barberger-Gateau, P. (2007). Dietary patterns and risk of dementia: The Three-City cohort study. Neurology, 69(20):1921-30.
8. Ferrucci, L. (2006). Relationship of plasma polyunsaturated fatty acids to circulating inflammatory markers. J Clin Endocrinol Metab, 91(2):439-46.
9. McDaniel, M.A. (2003). "Brain-specific" nutrients: A memory cure? Nutrition, 19(11-12):957-75.
10. Cenacchi, T., Bertoldin, T., Farina, C., et al. (1993). Cognitive decline in the elderly: A double-blind, placebo-controlled multicenter study on efficacy of phosphatidylserine administration. Aging (Milano), 5:123-133.
11. Wang, H.X. (2001). Vitamin B-12 and folate in relation to the development of Alzheimer's disease. Neurology, 56(9):1188-94.
12. Hudson, S. (2003). Acetyl-L-carnitine for dementia. Cochrane Database Syst Rev, (2):CD003158.
13. Bragin, V. (2005). Integrated treatment approach improves cognitive function in demented and clinically depressed patients. Am J Alzheimers Dis Other Demen, 20(1):21-6.
14. Desai AK. Diagnosis and treatment of Alzheimer's disease. Neurology - 28-JUN-2005; 64(12 Suppl 3): S34-9
15. Wimo A. An estimate of the worldwide prevalence and direct costs of dementia in 2003. Dement Geriatr Cogn Disord - 01-JAN-2006; 21(3): 175-81
