The older I get the more times each day I ask myself, “Where are my keys?” I’m also getting worse at remembering faces and names. I guess it is part of being a busy mom and wife with a full time job and a small business to run. I’m not complaining. I love my life, but I would love it even more if I could remember all the little details without writing them down in my planner. Sometimes I even forget to look at my planner. I decided that I need a strategy to make sure this memory loss doesn’t continue to get worse. Being a dietitian, the first thing I did was check to see if there are any foods that I could eat to help me with my memory. I wasn’t surprised to find out that there are a lot of foods that can help improve memory.
As we age, we lose brain cells. However, I have found some ways to improve and preserve memory. A recent study in the August issue of Neurology stated that eating fish may prevent memory loss in old age. It is believed that inflammation contributes to memory loss and the omega-3 fatty acids found in fish like salmon, tuna and sardines help reduce inflammation. Try for three servings of fish each week, but even one serving will help preserve your memory.
You can also try berries to help improve memory. Blueberries contain phytochemicals called anthocyanins. These are great for boosting memory. Strawberries are a great choice too because they contain something called fisetin which can help improve long term memory. If berries aren’t your favorite, try some dark green leafy vegetables. A recent study showed that when rats were fed spinach, it not only prevented memory loss but even reversed it. Don’t overcook leafy vegetables because they can lose some of their nutrients. Try a fresh spinach salad with strawberries for a big memory boost!
Another thing that can help boost memory is regular exercise. Cardiovascular exercise has been shown to help improve memory, alertness and coordination. Aim for at least 30 minutes three times a week to improve memory. You can also try mental exercises like cross-word puzzles, suduko and word finds. These can keep your mind sharp and they are fun too.
Lastly, don’t smoke. A study by Dr. Marcus Richards at University College London showed that from their 40’s to their 50’s, smokers showed a faster decline in their scores on tests of word memory compared to nonsmokers. Dr. Richards thinks it may be due to the effect chemicals in tobacco have on brain cells. Whatever the reason, smoking can affect memory.
It is not known if taking dietary supplements will have the same effect as eating the memory boosting foods, so as of now I haven’t found any shortcuts. Tonight I will be enjoying some memory enhancing foods after I workout. Hopefully tomorrow morning I will be able to remember where I left my keys.
- Jennifer
Labels: Jennifer, Mind-Body Connection, Recent Research
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