Afraid you’ll “lose it” as you get older? Flex your mental muscle now with these brain-boosting tips from our panel of experts.
THE NEUROSCIENTIST
While the brain is an amazing organ, it has a poor defence system against free radicals. Stress and anxiety induce damage, and the first cells affected are the memory cells.
You can resynchronise brain waves and slow the release of neurotransmitters (stress chemicals) with a daily five-minute meditation exercise, research shows. (Also effective just before that big presentation.)We should also learn to break down worry into individual components, for example: what am I worrying about? What can I do about it? What is the worst-case scenario? Addressing these issues carefully minimises the undue stress placed on our brains.
Keeping our brains active is key to optimum function. The more we read and learn, the stronger the circuits of nerve cells formed, just like new branches growing on a tree. The more branches you have, the slower the ageing process.Keeping the brain active throughout life is especially important for degenerative disorders such as Parkinson’s and Alzheimer’s.
Also, it’s essential that we go to bed and get up at regular times, and sleep in a dark room. The brain stops production of the sleep hormone, melatonin, in the presence of light, so sleeping with the lights on can enhance brain ageing.
- Professor Santy Daya, head of the pharmacology department at Rhodes University, representative of the Southern African Neuroscience Society, and the Society of Neuroscientists in Africa, and member of the International Brain Research Organisation.
THE NUTRITIONIST
Foods shown to improve memory – and halt decline – include un-fried fish, nuts or seeds, vegetable oils, wholegrains and dark green vegetables. Avoid high saturated-fat foods like milk, butter and ice cream, or processed fats in convenience or deepfried foods. Supplement with the vitamins niacin (B3) and folic acid.
A Dutch study showed that after three years of taking 800mcg of folic acid a day, users aged 50-75 had memory test scores comparable to people 5.5 years younger. On tests of cognitive speed, the folic acid helped users perform as well as people 1.9 years younger.
By far the biggest memory risk is having high levels of homocysteine, a toxic protein in the blood. Ideally your level should be below seven. Every five-point increase doubles your risk of Alzheimer’s. But risk is lowered by eating more beans, greens, nuts, seeds and taking specific supplements of B6, B12, folic acid and something called TMG, found in root vegetables. – Patrick Holford, nutritionist and CEO of the Food for the Brain Foundation.
THE HOMEOPATH
People don’t exercise their brains anymore. Start by teaching your memory to work, through simple exercises like reciting poetry or recalling stories.
In terms of supplementation, it is most important that minerals and vitamins are taken in as natural a state as possible, so the body can metabolise them optimally. I recommend 1000mg of flaxseed oil daily, which is composed of 57% omega-3 fatty acids.
Glycerophosphate is also essential to brain function as it assists reaction time. Blood sugar too, has a huge influence on memory, with low glucose levels resulting in poor recall.
Tissue salts can enhance memory function, most notably kali phos, which relieves brain fatigue. Another helpful natural additive is ginkgo biloba. It is useful for professionals like lawyers and doctors who carry a lot of information in their heads. It assists in opening small capillaries, which increases blood supply to the brain. (The only drawback about ginkgo biloba is that it’s a mild blood thinner, so first check with your medical or homeopathic practitioner.) – Dr Johan Prinsloo, homeopath and chairman of the Professional Board of Homeopaths, Naturopaths and Phytotherapists.
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