Social media is teeming with memes joking about mild memory issues often associated with middle age and beyond. One of my staff members laughed out loud at a meme that said: “You know you’re getting older when you use the word ‘thingy’ all the time because you can no longer remember what things are called.” And another meme that said: “I’ve learned two important lessons in life. I can’t recall the first one, but the second one is that I need to start writing stuff down.” While these jokes may seem humorous and make people feel they are not alone with mild memory issues, not being able to fully concentrate and forgetting things can certainly affect your quality of life! Not being able to remember people’s names or articulate quite the way you used to is often a source of embarrassment and frustration. Mild forgetfulness shouldn’t and doesn’t need to be part of middle age.
Brain Fog, Concentration, and Memory Problems
Some of the complaints I hear from patients: “Sometimes I can’t remember simple words,” … “I can’t concentrate as well as I used to,” or “I have brain fog.” First of all, if you are experiencing any of these symptoms, please make an appointment with your physician to rule out anything serious. Most times, however, these mild symptoms can be helped with diet modification, exercise, and dietary supplementation.
Inflammation Affects Your Brain
I often talk about inflammation affecting joints, but did you know that inflammation affects your brain and thus your memory, too? This is why it’s vitally important to pay attention to your diet. It’s not just about how you look or how much you weigh, it’s about your brain function! After all, what could be more important? It is often said that “the brain can repair itself” which is true, but ongoing chronic inflammation hinders neurogenesis (new growth of nerve tissue).1 Chronic inflammation is also being linked to depression. “Inflammation is therefore an important biological event that might increase the risk of major depressive episodes, much like the more traditional psychosocial factors.”2 In fact, ongoing, low-grade inflammation is at the root of many diseases.
How to Help Your Brain
Exercise
Exercise is key to brain health. Walking has long been the favorite activity of many great minds throughout the ages – and for good reason. Exercise helps the brain’s plasticity (ability to change, grow, learn). “Exercise increases synaptic plasticity by directly affecting synaptic structure and potentiating synaptic strength, and by strengthening the underlying systems that support plasticity including neurogenesis, metabolism and vascular function.”3 Walking is an excellent form of cardiovascular exercise; it’s free and it’s low impact. Many people remark that having a dog gives them incentive to walk more.
If you are unable to walk, there are many ways to exercise that do not involve walking – see: SitAndBeFit.org, and numerous other videos available on YouTube for people with limited mobility.
Diet
Essential Fatty Acids – Particularly Omega-3 Fatty Acids
Your brain needs fats – the right kind of fats, in particular, Omega-3 fatty acids. After years of yo-yo dieting, diet fads, and avoiding fat like the plague, many middle-aged people have come to the realization they have actually not eaten enough of the right kinds of fats over the years. Our brains actually need fat to work properly. “The human brain is nearly 60% fat.”4 Omega-3 fatty acids are crucial for optimal brain health. Omega-3 fatty acids are: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) – both of which are found in fatty types of fish, and ALA (alpha-linolenic acid) found in nuts and seeds.
Some foods high in omeg-3 fatty acids: wild caught sardines, mackerel, and salmon (EPA and DHA); and organic flaxseeds and walnuts (ALA).5
Amino Acids (The Building Blocks of Protein)
Cysteine
N-Acetyl-Cysteine (NAC) is a source of the essential the amino acid, cysteine, which is used by the body to make glutathione, the body’s powerful antioxidant that fights free radicals, and thus, inflammation.6
Read more about: Free Radicals, Oxidative Stress and Premature Aging: Steps You Can Take to Protect Yourself
Some non-inflammatory foods containing cysteine: organic pork, organic chicken, and organic turkey.7
L-Carnitine
Acetyl-L-Carnitine (ALCAR): The ALCAR form of the amino acid L-carnitine has multifaceted roles in protecting the brain from an accumulation of oxidative stress damage which can lead to inflammation, and thus, memory problems. There is evidence showing that dietary supplementation of ALCAR may improve performance on memory tasks.8
Some non-inflammatory foods containing carnitine: organic, grass-fed beef steak, organic ground beef, organic chicken breast, and organic asparagus.9
Phospholipids
Phospholipids are major structural parts of biological membranes.10 The fatty acids that make up phospholipids create a protective barrier.11 Phosphatidylserine is a phospholipid that is highly concentrated in the brain. Phosphatidylserine (PS) plays a major role in neuronal energy production, as well as communication.
Some non-inflammatory foods containing phospholipids: organic, grass-fed beef.12
Alpha-Lipoic Acid
Alpha-Lipoic Acid acts as both a fat- and water-soluble antioxidant (it inhibits oxidation). Alpha-lipoic acid provides intracellular and extracellular protection against oxidative stress (caused by free radical damage) which causes inflammation and accelerates the aging process.
Some non-inflammatory foods containing alpha-lipoic acid: organic: broccoli, yams, tomatoes, Brussels sprouts, carrots, beets, rice bran, and grass-fed beef.13
Coenzyme Q10 (CoQ10)
CoQ10 is synthesized by the body, and facilitates the transfer of electrons in the electron transport chain. It had been suggested that CoQ10 supplementation may help lesson the the process of inflammation.14
Some non-inflammatory food sources of CoQ10: organic, grass-fed beef, wild-caught herring, and organic chicken.15
What if I’m Vegan, Am Allergic to, or Loathe Many Brain-Healthy Foods?
Many people cannot tolerate many of the brain healthy foods listed above for various reasons, including: food allergies, veganism, religious reasons, or just plain disliking them! A reminder: if you have been tested for food allergies and it has been shown that you are highly reactive to a certain type of food…but you still keep eating it…you are actually increasing the inflammation in your body! The idea is to stop the cycle, and get rid of chronic (ongoing) inflammation which is at the root of many diseases.
Dietary Supplementation
Another way to feed your brain is through dietary supplementation.
Ultimate Cell Energy
My Ultimate Cell Energy supplement is pure, 3rd-party tested, GMP-certified, highly bioavailable (absorbs well into the body), made in the USA, and contains nearly all of the nutrients discussed above.
Ultimate Cell Energy supports: enhancement of brain function, healthy memory, neuronal energy production, and also provides antioxidant (protection from free radical damage) support to the brain.
Ultimate Cell Energy is vegan-friendly, and non-allergenic as it DOES NOT CONTAIN: wheat, gluten, yeast, soy, animal or dairy products, fish, shellfish, peanuts, tree nuts, egg, ingredients derived from genetically modified organisms (GMOs), artificial colors, artificial sweeteners, or artificial preservatives.
Curcumin Rapid Absorb
Adequate antioxidant protection from ongoing free radical damage (which causes chronic inflammation) is crucial to maintaining the health and function of the cell and, hence, tissues and organs, especially the brain. More and more research is being done on curcumin with regard to its far-reaching anti-inflammatory properties which include inflammation in the brain.
My Curcumin Rapid Absorb supplement is pure, 3rd-party tested, GMP-certified, absorbs well into the body, and is made in the USA.
Curcumin Rapid Absorb provides: antioxidant and cell protectivity, and supports brain/neuronal health, and a healthy mood.
Curcumin Rapid Absorb is also vegan-friendly, and non-allergenic as it DOES NOT CONTAIN: wheat, gluten, corn, yeast, soy, animal or dairy products, fish, shellfish, peanuts, tree nuts, egg, ingredients derived from genetically modified organisms (GMOs), artificial colors, artificial sweeteners, or artificial preservatives.
Read more about: The Wonders of Curcumin and Why You Should Consider Taking It
Please first discuss these or any dietary supplements you take or wish to take with your physician or licensed health care professional. Dietary supplements can interact with prescription medications, as well as with one another.
