Mailbag! DO THIS to Get a Strong Memory

By Dr. Scott Olson, ND Posted April 5, 2022

What are your tips for keeping a strong memory?

–Sandra from Tulsa, OK

Sandra,

Keeping our memories as we age is not that hard, but we do have to work at it.

There are a few things folks can do to put those worries at bay.

First, you want to make sure to keep busy.

• Get short bursts of exercise. In a study on Alzheimer’s disease, participants walked for 30 minutes before dinner. Those who walked in six-minute vigorous intervals had better cognitive function than those who didn’t vary their pace.
• Get crafty! Researchers at the Mayo Clinic studied crafting activities – such as woodworking, pottery, ceramics, and quilting – and found these hobbies reduced the likelihood of Alzheimer’s by 30 percent.
• Get a pet. A pet encourages you to be social and get exercise as well as providing companionship— both of which can improve brain function.
• Take a nap. Researchers at the Laboratory of Human Chronobiology at Weill Cornell Medical College studied how 22 men and women reacted to varying napping regimens, finding that naps of all lengths enhanced cognitive performance during the day.
• Volunteer. Staying active and having a sense of purpose helps people stave off the signs of Alzheimer’s.

After that, try starting some good habits.

• Savor a cup of coffee. Coffee contains a chemical called eicosanoyl-5-hydroxytryptamide (EHT) that, in studies done on rats, has been shown to protect against Alzheimer’s disease.
• Enjoy tea too! Green tea is a rich source of epigallocatechin-3-gallate (EGCG), which could reduce beta-amyloid plaques and tau tangles (the causes of Alzheimer’s disease). Tea has also been shown to drop blood pressure and cholesterol levels, which benefits  the brain.

• Keep your blood sugar under control. Blood sugar and brain health are closely tied. If you need help controlling your blood sugar, look to supplements that contain chromium and berberine.
• Eat good fats. The very best fats you can put in your body are omega-3 fatty acids like fish oil. Not only does your brain need these fatty acids, but fish oils also help tamp down runaway inflammation.

Finally, there are also specific nutrients that can help to keep your brain healthy.

• Creatine is an amino acid that’s great for the brain. It also helps support energy production.
• CoQ10 is a powerful antioxidant and helps to provide energy throughout the body.
• Double up on antioxidants. Antioxidants include vitamin A and vitamin C, but I especially like the phytonutrients (including bioflavonoids, flavanols, and polyphenols) that are important for our overall health.

P.S. Have a health concern that’s worrying you? Click here to submit your questions and get featured in the weekly mailbag!

SOURCES:

Asam K, Staniszewski A, Zhang H, Melideo SL, Mazzeo A, Voronkov M, Huber KL, Pérez E, Stock M, Stock JB, Arancio O, Nicholls RE. Eicosanoyl-5-hydroxytryptamide (EHT) prevents Alzheimer’s disease-related cognitive and electrophysiological impairments in mice exposed to elevated concentrations of oligomeric beta-amyloid. PLoS One. 2017 Dec 18;12(12):e0189413. doi: 10.1371/journal.pone.0189413. PMID: 29253878; PMCID: PMC5734769.

Campbell, S. S., Stanchina, M. D., Schlang, J. R., & Murphy, P. J. (2011). Effects of a month-long napping regimen in older individuals. Journal of the American Geriatrics Society, 59(2), 224–232. https://doi.org/10.1111/j.1532-5415.2010.03264.x

Janovsky-Mason, Julia. “Mayo Clinic researchers find mental activities may protect against mild cognitive impairment.” 1/30/2017. https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-researchers-find-mental-activities-may-protect-against-mild-cognitive-impairment/

Makizako, H., Shimada, H., Doi, T., Park, H., Yoshida, D., & Suzuki, T. (2013). Six-minute walking distance correlated with memory and brain volume in older adults with mild cognitive impairment: a voxel-based morphometry study. Dementia and geriatric cognitive disorders extra, 3(1), 223–232. https://doi.org/10.1159/000354189

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

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