Boost your memory naturally Print E-mail
Page 1 of 2
We've all been there - to the top of the stairs and forgotten why! Frances Ive looks at reasons why the memory deteriorates with age and suggests some remedies. Can't find your keys... forgotten another birthday... can't remember the name of that famous actress? Don't worry. Have you ever noticed how many people over 40 keep saying that they can't remember anything any more, yet they seem to hold down reasonable jobs, run the home and keep a busy social life going?

There are many reasons for memories fading but most of the time they aren't serious. As you get older it is natural for brain cells to diminish, but there is plenty that you can do to refresh your memory and keep your mind active and alert.

Perhaps one of the best pieces of advice is not to give yourself a hard time over your lapses of memory - and don't let anyone else either. Instead of constantly telling yourself how bad your memory is, focus on improving it. Look at teenagers - you may notice that they are pretty forgetful too!

Despite the fact that there are four million people in the UK believed to have age-related memory decline there is plenty you can do to avoid it. According to Patrick Holford in Optimum Nutrition for the Mind, "The good news is that mental decline is not inevitable and you can boost your memory and mental alertness at any age." He contends that even if brain cells die with age you can build new brain cells at any age by feeding your brain with the right nutrients and the right stimulation. It's best to try to nip memory loss in the bud before the problem becomes too serious.

Keep mentally active

There are plenty of practical things you can to keep your mind active, including changes to diet and lifestyle, exercise, relaxation and using memory joggers. You can write yourself notes and lists, and set alarms or cooking timers to alert you to remember specific things - like a cake in the oven.

Mnemomics is a structured way of remembering facts - for instance connecting a person to a car, to their dog, or the car they drive helps to plant them in the brain - for example, John is the one with the Labrador, while Keith has the Dalmatian!

Of course, while these tips are helpful they don't actually improve the memory. Many people choose Sudoku and crossword puzzles to keep the mind busy, or they may enjoy reading, playing the piano, learning a new language, studying for an OU degree or working until they are well past retirement age. Whatever helps is worth doing.

Stress and confusion

One of the symptoms of stress is forgetting things, getting confused and anxious, all of which becomes a vicious circle. If you keep forgetting things you get more frustrated at your own state of mind and hence incur more stress. Often people forget things because they haven't listened properly - another stress symptom.

The menopause

A common reason for confusion and fading memory is the menopause. The reason is most likely to be hormonal and although it is very frustrating at the time, console yourself that it is likely to get better when the menopause is over.

In the meantime, you should address the menopausal symptoms in general. Many women swear by HRT for making them feel normal again, but the reported links to breast cancer have put many off taking it. Red clover and sage are helpful herbal remedies to take for the symptoms of menopause - the latter can be taken like a tisane, with a handful of sage leaves infused in hot water. A healthy diet for the menopause involves eating plenty of soya, linseeds, pumpkin, sesame and sunflower seeds. Fish oils and multivitamins are also helpful.

Learning to relax

Relaxation is the key to dealing with stress and there are several options depending on the time you can spare and your budget: 

  • Meditation - just 20 minutes a day can lower blood pressure levels and reduce stress, make the mind clearer and improve focus;
  • Relaxation tapes - if being quiet is too hard, this is a good alternative;
  • A warm bath laced with two or three drops of lavender or geranium oil to fully relax the body;
  • Have a regular massage or other pampering therapy;
  • Singing or playing a musical instrument can be empowering and relaxing.

Regular exercise

Not only is exercise excellent for keeping you fit and well but it encourages the release of endorphins - the 'happy hormones'. Walking for just 20 minutes a day benefits the heart, gets you out in the open and gives you some fresh air to clear the cobwebs from your mind.

Yoga is a mind/body exercise that aims to massage inner organs, stretch out the body and relax the mind. T'ai chi (see article in Women's Health 2007) and chi kung are often referred to as 'moving meditation', with gentle exercise requiring complete focus and concentration.

Eating for memory

There are a plenty of nutrients that help to keep the brain energised and working well: 

  • Vitamin B1 helps to turn glucose into energy, which fuels the brain, combating psychological problems - found in wholegrains and vegetables.
  • Vitamin B3 enhances brain function and improves memory - found in wholegrains and vegetables.
  • Vitamin B12 prevents mental deterioration and speeds up thought processes - found in meat, fish, dairy, eggs.
  • Zinc is often lacking in men (because they lose it in sperm) but also in women and deficiency can lead to depression - found in oysters, nuts, seeds, fish.

<< Start < Prev 1 2 Next > End >>
 
[ Back ]