Memory Boosting TricksBy Jonny Bowden, PhD, CNS

Ten Great Memory Boosters and Brain Savers

Do you sometimes feel like you're losing your mind? Forgetting things? Having a senior moment? It's no secret that there are foods and supplements that are good for the heart, but did you know that there are foods, supplements and activities that can go a long way towards protecting your brain as well? Here is Dr. Jonny Bowden's top ten list of what to eat, take and do to protect your memory power while keeping your brain sharp and functioning for decades to come.

More on Memory

• What is Dementia?
• Delay Alzheimers
• Are You Forgetful?

Blueberries

Blueberries are the ultimate memory food. Research at the USDA showed that daily consumption of blueberries dramatically slows the impairment of memory that usually accompanies old age. Compounds in blueberries called polyphenols actually help 'turn on' the signals that let neurons (brain cells) communicate with each other more effectively.

Strawberries

Compounds in strawberries help protect your brain and preserve your memory. In a study published in the Journal of Neuroscience, animals that consumed an extract of strawberries, spinach, and blueberries every day had significant improvements in their short-term memory. Not only did they learn faster than the other animals, but their motor skills improved as well.

Spinach

Spinach is loaded with an array of anti-inflammatory and anti-oxidant compounds that research has shown to slow brain aging and preserve memory. It’s one of the few food sources of the powerful, brain-protecting anti-oxidant alpha lipoic acid.

Tumeric

Tumeric is the spice that gives curry its yellow color. Its reputation as a 'super-spice' is due largely to its anti-cancer activity and powerful anti-inflammatory properties - - but it also helps to protect your brain. Tumeric first attracted the interest of scientists investigating Alzheimers disease because rates of the disease are so low in India, where curry is a staple. A compound in tumeric called curcumin helps to prevent mental decline in laboratory animals.

Fish and Fish Oil

Your grandmother was right - - fish is indeed brain food! Over sixty percent of your brain by weight is composed of fat, and most of it is the same fat found in fish. The healthy omega-3 fats in fish (and fish oil supplements) are incorporated into cell membranes, making it easier for information from neurotransmitters to get in and out of the cell. Low levels of omega-3 fats have been linked to memory problems as well as depression, ADHD, and various other neurological disorders. Best sources: wild salmon, sardines and cod. Or take fish oil supplements on a daily basis (500mg-3000mg).

Eggs

Egg yolks are one of nature’s richest sources of choline, a B vitamin that is one of the most important nutrients for brain health. Choline is a building block of the valuable neurotransmitter acetylcholine, which is vital for memory, learning and thinking. This vitamin is particularly important during pregnancy because it’s essential for the brain development in the fetus. The choline in egg yolks helps maintain the flexibility of brain cell membranes, which is critical for the quick transmission of thoughts and impulses.

Acetyl-l-carnitine

Acetyl-L-Carnitine is a supplement that just may be a fountain of youth for your brain. It seems to delay the onset of age-related cognitive decline and improve overall cognitive function in the elderly. It also protects the brain from damage due to poor circulation and helps to repair injured nerve cells. Research shows that after three months of using recommended doses of Acetyl-L-Carnitine (500mg-1500mg daily), there’s a marked improvement in general cognitive function.

Phosphatidyl Serine

Phosphatidylserine (PS) is a naturally occurring nutrient found in cell membranes, but it’s most concentrated in the brain. Several studies have shown that PS helps to restore brain function, improve learning and name recall, concentration, face recognition, the ability to remember telephone numbers and the ability to find misplaced objects. Our brain health depends on PS for a number of important metabolic effects, as PS makes it possible for nutrients to move freely in and out of the brain cells. Note: To get the benefit of this supplement, take it with fish oil or with a serving of fatty fish such as salmon or sardines.

Ginkgo Biloba

The overwhelming majority of research studies on this famous herb have shown that it has a positive effect on thinking. Numerous double-blind studies show that ginkgo extract is effective in either reducing the progress of dementia or the severity of its symptoms. Research has also shown that ginkgo modestly improves both memory and the speed of cognitive functioning. The extract of the leaves from the ginkgo plant contain compounds called glycosides and terpenoids which are believed to have memory-enhancing properties. Most importantly, ginkgo improves circulation to the tissues, notably the brain, and its powerful antioxidant action protects against memory-robbing cell damage from free radicals.

Exercise

Exercise reduces levels of a stress hormone called cortisol. Elevated cortisol levels can shrink an important part of the brain called the hippocampus, which is responsible for memory and learning. Studies show that exercise may help prevent Alzheimers or dementia, or at the very least, significantly delay its onset. Exercise also releases chemicals that increase the production of BDNF (brain-derived neurotrophic factor), which has been called “Miracle Gro for the Brain”. Recent research at the University of Illinois shows that the brains of healthy but sedentary folks ages 60 to 80 years old actually increased in size after exercising aerobically for 45 to 60 minutes, 3 days a week at a moderate clip Both the white matter and the grey matter increased in volume!

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