Joy Bauer's Food Cures Part 35

FAQSEver since I went through menopause, I can't seem to remember anything. Will changing my diet help?

Despite everything you might be experiencing, studies overwhelmingly show that there is no correlation between menopause and memory problems.

High LDL, low HDL cholesterol. Cholesterol comes in two main varieties-the "bad" variety known as low-density lipoprotein (LDL) cholesterol, and the "good" kind known as high-density lipoprotein (HDL) cholesterol. LDL cholesterol is one of the components of blood vessel plaque-the higher your LDL cholesterol, the greater the chance your blood vessels are becoming narrowed. The optimal level of LDL cholesterol is below 100 mg/dL. Cholesterol comes in two main varieties-the "bad" variety known as low-density lipoprotein (LDL) cholesterol, and the "good" kind known as high-density lipoprotein (HDL) cholesterol. LDL cholesterol is one of the components of blood vessel plaque-the higher your LDL cholesterol, the greater the chance your blood vessels are becoming narrowed. The optimal level of LDL cholesterol is below 100 mg/dL.

HDL cholesterol, on the other hand, acts almost like a plaque magnet, picking up the vessel-clogging cholesterol and carrying it away to the liver. So the higher your HDL levels, the better and healthier your blood vessels-and by extension, your memory-will be. HDL levels below 40 mg/dL are considered too low to be healthy.

High h.o.m.ocysteine levels. This role of this natural amino acid in heart health is still unclear. Some experts believe that h.o.m.ocysteine damages the blood vessel lining and encourages blood clots. We know that high blood levels of h.o.m.ocysteine (anything over 10 micromol/L) could be a sign of an increased risk of heart attack and stroke. For these reasons, lowering h.o.m.ocysteine levels is considered critical for health. Although no one knows yet whether lowering h.o.m.ocysteine levels will improve blood flow to the brain, the "fix" is so simple that it would be crazy not to take advantage of it. The best treatment for lowering h.o.m.ocysteine is not a new drug, but folic acid, vitamin B This role of this natural amino acid in heart health is still unclear. Some experts believe that h.o.m.ocysteine damages the blood vessel lining and encourages blood clots. We know that high blood levels of h.o.m.ocysteine (anything over 10 micromol/L) could be a sign of an increased risk of heart attack and stroke. For these reasons, lowering h.o.m.ocysteine levels is considered critical for health. Although no one knows yet whether lowering h.o.m.ocysteine levels will improve blood flow to the brain, the "fix" is so simple that it would be crazy not to take advantage of it. The best treatment for lowering h.o.m.ocysteine is not a new drug, but folic acid, vitamin B6, and vitamin B12 from food or supplements. from food or supplements.

(For more on heart health, see Cardiovascular Disease, Chapter 7.) AGING.

Almost everyone over age 40 has experienced memory problems. Part of the reason has to do with changes in our general health. As we get older, more things can and do go wrong with our bodies. Heart and blood flow problems, type 2 diabetes or prediabetes (glucose intolerance), and some autoimmune disorders can cause memory to decline. But there are other possible reasons for age-related memory loss. Beginning in our twenties, we typically begin to lose brain cells, which means that we lose the very structures that hold our memories. In addition, older brains make less of certain brain chemicals necessary for memory encoding, so no matter how hard we try to commit something to memory, it may not stick. It would be like putting your keys in a briefcase that had a big hole in the bottom-you may think your keys are safe, but your storage system is leaky.

FAQSI'm dieting to lose weight...and now my memory is shot. Did I diet away my brain cells?

No, no, a thousand times no. Your brain cells are all still there. However, it's not surprising that you're noticing changes. Dieting does two things. First, it is a preoccupying change. When you diet, you have to change the way you shop for food, prepare food, and think about food. British psychologists from the University of Bristol found that diet-related thoughts took over dieters' brains, effectively pushing out all other thoughts. Second, some people can go overboard when they diet. They think that they should eat as little as humanly possible, sometimes skipping meals. This can leave them feeling fuzzy-headed and forgetful. It's simply lack of enough energy getting to brain cells. My advice is to eat controlled portions of healthy foods every four to five hours to keep your blood sugar levels as close to steady as possible.

Some memory experts believe that older brains store information in a qualitatively different way than younger brains. Older brains have been around a lot longer and have built up a complex network of information and memories. Every new piece of information has to get wired into the existing network, and sometimes random bits of trivia get lost. This isn't necessarily a bad thing-it may mean that we get better at distinguishing between relevant and irrelevant information-but it does tend to make it more difficult for older people to recall specific pieces of information, such as names or appointments. (See there, it's not just you!) Other big factors in age-related memory loss are exercise and nutrition. Good nutrition and an active lifestyle can protect your brain from aging the same way they can protect your body from looking dumpy before its time. Even though it sounds basic, a healthy diet goes a long way to putting the brakes on memory loss in middle and old age. Researchers at the University of California, Los Angeles, investigated whether adopting a healthy lifestyle can keep brains more youthful. Partic.i.p.ants ate a more memory-healthy diet, exercised for cardiovascular training, learned relaxation strategies, and challenged their brains with memory games. After just two weeks, brain scans showed that their minds were working with greater efficiency, allowing them to remember with less effort. It's not a far stretch to imagine that these same lifestyle changes could, over the long term, make our 60- or 70-year-old brains more like our 20- or 30-year-old brains.

STRESS.

These days, stress seems like an unpleasant but inescapable part of life. Until stress causes insomnia, overeating, or illness, most of us don't give it much thought, much less to its possible effects on memory. When you're stressed, your brain releases a steroid hormone called cortisol cortisol, which can damage your brain. It doesn't take long-just a week or so of ongoing stress can be toxic.

Chronic stress can also make you feel depressed or anxious, and these feelings can interfere with the way your brain processes memories. Every emotion, positive or negative, causes a shift in brain chemicals. For example, happiness is usually a.s.sociated with increased levels of serotonin, and depression is a.s.sociated with decreased levels of serotonin. Any time you change the chemical soup in your brain, you risk changing the way memories are encoded and retrieved. But the damage may be even more serious, leading to permanent memory disorders. For example, people who are clinically depressed throughout their lives have a greater risk of developing Alzheimer's disease. (For more information on mood and stress, see Mood on Chapter 13.) But these related factors can also affect memory for a much simpler reason-distraction. Stress, anxiety, and depression can take over your life, push all other thoughts out of your mind, and make everything seem less important. And whatever you don't consider important, you won't remember.

COULD IT BE ALZHEIMER'S DISEASE?The horror of Alzheimer's disease (AD) is that it slowly strips away everything that makes us who we are. A lifetime of memories can disappear, leaving a mother unable to recognize her own children, a brother convinced he's never met his own twin. Day-to-day moments, those little kindnesses and conversations that make relationships possible, are gossamer fragile. Walk out of a room, and the room no longer exists.When memory problems start becoming obvious, the first thing many of my clients wonder is if they have the beginnings of AD. It is impossible to know for certain.Most cases of AD begin in people over age 60, and the risk increases as we get older. Estimates suggest that about 5 percent of people under age 75 have AD, but up to 50 percent of those older than age 85 may have it. These numbers can only be considered educated guesses because age-related dementia can look very similar to the symptoms of AD. The only way to get a definitive, 100 percent accurate diagnosis of AD is to examine the brain after death for the abnormal tell-tale signs of the disease: waxy-looking chunks called amyloid plaques amyloid plaques and knotted clumps of fibers called and knotted clumps of fibers called neurofibrillary tangles neurofibrillary tangles.Doctors may make a tentative diagnosis of AD after ruling out other problems, including blood vessel disease, depression, drug interactions, and brain tumors. Although it begins with mild memory difficulties, it usually progresses to more profound problems. People in the middle stages of AD can forget how to perform simple, routine tasks, such as opening a window or tying their shoes. So the time to worry isn't necessarily when you keep losing your cell phone, but when you forget what the cell phone is used for.People suspected of having AD can take medications to slow the progression of the disease, but I think some of the most exciting research focuses on risk reduction. All of the dietary and lifestyle changes recommended in this chapter to help improve general memory function also seem to help prevent or delay the worst symptoms of AD. For example, scientists have discovered links between AD and heart disease. People with high levels of h.o.m.ocysteine have an increased risk of heart disease, and double the usual risk of AD. High blood pressure, high cholesterol, and uncontrolled type 2 diabetes all damage blood vessels, and all increase the risks of cardiovascular disease and AD. Cholesterol medications called statins statins also slow the progression of AD. And from a nutrition perspective, regular exercise, antioxidants in fruits and vegetables, omega-3 fatty acids in fish, and folic acid have all have been shown to decrease the risks of heart disease, memory loss, and AD. also slow the progression of AD. And from a nutrition perspective, regular exercise, antioxidants in fruits and vegetables, omega-3 fatty acids in fish, and folic acid have all have been shown to decrease the risks of heart disease, memory loss, and AD.If you are worried about AD, see your doctor. But you can also help yourself by following the nutritional advice in this chapter and in the chapter covering heart disease, Chapter 7.

FAQSMy mom, my sister, my friends...they all say that their memories were great until menopause, and then POOF-big memory problems.

Well, as I mentioned earlier, memory generally declines with age, and menopause usually takes place when a woman is middle aged, so you shouldn't expect to have the same memory you did as when you were a teenager. But middle aged is still not "old." In fact, expecting memory problems to develop with age could actually be at the root of them. In 2006, researchers tested the recall abilities of middle-aged men and women. The study partic.i.p.ants who took the memory test thinking that they were being compared with "old" people remembered fewer words than those who thought they were being compared with "young" adults or who didn't think there was any comparison group at all. The partic.i.p.ants who were more anxious about age-related memory loss had the worst performances of all-but only when they thought they were being compared with seniors. The scientists believe that this deficit was possibly due to a kind of stereotyping: If we identify as "old," then we will behave as we think "old people" should, bad memory and all. This study lends scientific credence to the old adage that you're only as old as you think you are! There are other factors that also come into play. Women often notice a change in their memory function because menopause is a time of great change-physically, emotionally, socially, and familially, and they're carefully watching their every twitch. Menopause can also coincide with milestones that cause a certain amount of stress, a known cause of memory problems. If you have children, they are probably getting ready to go off on their own, just as your own parents may be experiencing health problems. You may feel that you are being pulled in several different directions at once. (See Mood on Chapter 13 for more stress-busting advice.)

FATIGUE.

Sleep is necessary for the body to recuperate after the physical and mental activities of the day. And recent studies have discovered that sleep is critically important for learning and memory. European researchers found that during sleep, we organize and consolidate our memories-the brain equivalent of burning a memory DVD. Without enough sleep, our memories don't settle in as well, so we are more likely to forget.

HOW FOOD AFFECTS MEMORY.

A woman I know told me that when she was growing up, whenever she would balk at eating her vegetables, her mother would command, "Eat it-it's brain food." I told my friend to call her mom and thank her, because she's absolutely right. Vegetables, fruits, whole-grain foods, and fish can all be considered brain food. And not just because mom says so...memory experts say so, too!

GOOD FOODS TO CHOOSE.

Here are nutrients that are important to memory: ANTIOXIDANTS.

The color of fruits and vegetables-red apples, purple blackberries, green broccoli-is caused by natural compounds called phytochemicals. There are thousands of phytochemicals in the world, and each fruit or vegetable can contain more than a hundred of them. You know about the importance of vitamins and minerals, right? Well, phytochemicals are a whole new cla.s.s of nutrients that deserves your respect.

Many phytochemicals are antioxidants, which nourish and defend body cells-including neurons-against damage, called oxidative stress oxidative stress, caused during oxygen metabolism. Antioxidants also help prevent the buildup of plaque in the arteries, so there is good, strong blood flow to the brain. Overall, general studies of the effects of phytochemicals on memory suggest that the more you eat, the better. For example, a 25-year Harvard Medical School study of more than 13,000 women showed that the partic.i.p.ants who ate relatively high amounts of vegetables over the years had less age-related decline in memory. Cruciferous vegetables and leafy green vegetables (including spinach and mustard greens) had the biggest effect on helping women retain their memory during the course of the study.

BEST CRUCIFEROUS VEGETABLES: Broccoli, broccoli raab, Brussels sprouts, cabbage, Chinese cabbage, Chinese broccoli, cauliflower, collard greens, daikon, kale, kohlrabi, mustard (seeds and greens), rutabaga, turnips, bok choy, arugula, horseradish, radishes, Swiss chard, wasabi (j.a.panese horseradish), watercress and cress Broccoli, broccoli raab, Brussels sprouts, cabbage, Chinese cabbage, Chinese broccoli, cauliflower, collard greens, daikon, kale, kohlrabi, mustard (seeds and greens), rutabaga, turnips, bok choy, arugula, horseradish, radishes, Swiss chard, wasabi (j.a.panese horseradish), watercress and cress Certain phytochemicals have been specifically shown to help improve memory, or to prevent memory loss. The phytochemicals anthocyanin and quercetin actually reversed reversed some of the age-related memory deficits in laboratory rats. Although it isn't possible to test the effects of nutrients with such specificity in people, it is possible that these same foods could work to reverse our own memory loss. some of the age-related memory deficits in laboratory rats. Although it isn't possible to test the effects of nutrients with such specificity in people, it is possible that these same foods could work to reverse our own memory loss.

BEST FOODS FOR ANTHOCYANIN: Blackberries, black currants, blueberries, eggplant, elderberries, raspberries, cherries, boysenberries, red/black grapes, strawberries, plums, cranberries, rhubarb, red wine, red onion, apples, peaches, red/purple cabbage, red beets, blood orange (fruit and juice) Blackberries, black currants, blueberries, eggplant, elderberries, raspberries, cherries, boysenberries, red/black grapes, strawberries, plums, cranberries, rhubarb, red wine, red onion, apples, peaches, red/purple cabbage, red beets, blood orange (fruit and juice) BEST FOODS FOR QUERCETIN: Onions (red, yellow, white), kale, leeks, cherry tomatoes, broccoli, blueberries, black currants, elderberries, lingonberries, cocoa powder (unsweetened), apricots, apple with skin (especially Red Delicious), grapes (black, red, purple), tomatoes, tea (green or black), red wine, green beans, white beans, lettuce (b.u.t.terhead, Boston, iceberg, Bibb), peppers (ancho, hot chile, green, yellow wax), celery, chives, red cabbage, lemons, grapefruit, horseradish root Onions (red, yellow, white), kale, leeks, cherry tomatoes, broccoli, blueberries, black currants, elderberries, lingonberries, cocoa powder (unsweetened), apricots, apple with skin (especially Red Delicious), grapes (black, red, purple), tomatoes, tea (green or black), red wine, green beans, white beans, lettuce (b.u.t.terhead, Boston, iceberg, Bibb), peppers (ancho, hot chile, green, yellow wax), celery, chives, red cabbage, lemons, grapefruit, horseradish root FOLIC ACID AND OTHER B VITAMINS.

The closest thing we have to a magic bullet for fixing memory problems is folic acid (also known as folate folate). As I mentioned earlier, this nutrient may just be the single best way to lower blood levels of h.o.m.ocysteine, which is thought to damage blood vessels. In addition, folic acid seems to have a direct effect on memory. A study conducted at Tufts University in Boston followed about 320 men for three years. Those who had high blood levels of h.o.m.ocysteine showed memory decline, but if the men ate foods rich in folic acid, their memories were protected. This same study also showed that men who were deficient in vitamins B6 and B and B12 showed a more rapid decline of memory than those who had adequate blood levels of those vitamins. showed a more rapid decline of memory than those who had adequate blood levels of those vitamins.

BEST FOODS FOR FOLIC ACID: Fortified whole grain breakfast cereals, lentils, black-eyed peas, soybeans, oatmeal, turnip greens, spinach, mustard greens, green peas, artichokes, Fortified whole grain breakfast cereals, lentils, black-eyed peas, soybeans, oatmeal, turnip greens, spinach, mustard greens, green peas, artichokes, okra, beets, parsnips, broccoli, broccoli raab, sunflower seeds, wheat germ, oranges and orange juice, Brussels sprouts, papayas, seaweed, berries (boysenberries, blackberries, strawberries), beans (black, pinto, kidney, garbanzo, navy), cauliflower, Chinese cabbage, corn, whole grain bread, pasta (preferably whole wheat) okra, beets, parsnips, broccoli, broccoli raab, sunflower seeds, wheat germ, oranges and orange juice, Brussels sprouts, papayas, seaweed, berries (boysenberries, blackberries, strawberries), beans (black, pinto, kidney, garbanzo, navy), cauliflower, Chinese cabbage, corn, whole grain bread, pasta (preferably whole wheat)

FAQSWhat about ginkgo? I've seen it in teas and in supplements, and it seems to be everywhere. Is it helpful for memory?

The scientific evidence is mixed. Depending on which studies you look at, it helps memory or it doesn't, or it only helps for some kinds of memory...or not. The study outcomes haven't been consistent enough for me to have confidence in this particular supplement. If ginkgo were totally safe, I would say it couldn't hurt to try it, but there are reports of people developing spontaneous internal bleeding. And some extracts or whole-leaf ginkgo may contain relatively high amounts of natural toxins called ginkgolic acids ginkgolic acids. Plus, ginkgo can affect insulin release in people with diabetes, and can have dangerous interactions with some prescription medications. Overall, I can't recommend ginkgo for memory.

BEST FOODS FOR VITAMIN B6: Fortified whole grain breakfast cereal, garbanzo beans, wild salmon (fresh or canned), beef (extra-lean), pork tenderloin, chicken breast, white potatoes (with skin), oatmeal, banana, pistachio nuts (unsalted), lentils, tomato paste, barley, rice (brown, wild), peppers, sweet potatoes, squash (winter, acorn), broccoli, broccoli raab, carrots, Brussels sprouts, peanut b.u.t.ter, eggs, shrimp, tofu, apricots, watermelon, avocado, strawberries, whole grain bread Fortified whole grain breakfast cereal, garbanzo beans, wild salmon (fresh or canned), beef (extra-lean), pork tenderloin, chicken breast, white potatoes (with skin), oatmeal, banana, pistachio nuts (unsalted), lentils, tomato paste, barley, rice (brown, wild), peppers, sweet potatoes, squash (winter, acorn), broccoli, broccoli raab, carrots, Brussels sprouts, peanut b.u.t.ter, eggs, shrimp, tofu, apricots, watermelon, avocado, strawberries, whole grain bread BEST FOODS FOR VITAMIN B12: Sh.e.l.lfish (clams, oysters, crab), wild salmon (fresh or canned), fortified whole grain breakfast cereal, enriched/fortified soy milk, trout (rainbow, wild), tuna (canned light), lean beef, veggie burgers, cottage cheese (fat-free or 1% reduced-fat), yogurt (fat-free, low-fat), milk (fat-free, skim plus, 1% reduced-fat), eggs, cheese (fat-free, reduced-fat) Sh.e.l.lfish (clams, oysters, crab), wild salmon (fresh or canned), fortified whole grain breakfast cereal, enriched/fortified soy milk, trout (rainbow, wild), tuna (canned light), lean beef, veggie burgers, cottage cheese (fat-free or 1% reduced-fat), yogurt (fat-free, low-fat), milk (fat-free, skim plus, 1% reduced-fat), eggs, cheese (fat-free, reduced-fat) An Australian study found that eating plenty of foods rich in folic acid was a.s.sociated with faster information processing and memory recall. After taking B vitamin supplements for only five weeks, the women in the study showed overall improvements in memory. And in a Dutch study, older people who took 800 micrograms of folic acid for three years had a 25 percent lower level of h.o.m.ocysteine compared with a similar group that did not take folic acid. Most importantly, the people who took the supplement had the memory skills of people five years younger!

No one knows exactly how folic acid works to protect memory, but some experts suggest that, in addition to protecting blood vessels, it may affect the brain chemicals that allow neurons to communicate with one another.

OMEGA-3 FATTY ACIDS.

There are good fats and bad fats, and omega-3 fatty acids fall solidly on the side of good. Omega-3s are found primarily in fatty fish, certain nuts and seeds, and fortified foods. A study conducted by researchers at the Rush University Medical Center in Chicago followed more than 3,000 men and women for six years to see how diet affected memory. People who ate fish at least once a week had a 10 percent slower decline compared with those who did not eat fish, a difference that gave them the memory and thinking ability of a person three years younger.

BEST FOODS FOR OMEGA-3s: Wild salmon (fresh or canned), herring, mackerel (not king), sardines, anchovies, rainbow trout, Pacific oysters, omega-3-fortified eggs, flaxseeds (ground and oil), walnuts, b.u.t.ternuts (white walnuts), seaweed, walnut oil, canola oil, soybeans Wild salmon (fresh or canned), herring, mackerel (not king), sardines, anchovies, rainbow trout, Pacific oysters, omega-3-fortified eggs, flaxseeds (ground and oil), walnuts, b.u.t.ternuts (white walnuts), seaweed, walnut oil, canola oil, soybeans

FAQSI don't think dieting is a good idea for me. I feel like I'm walking around in a fog all the time.

Don't give up yet. You may be trying to lose weight too quickly, and not eating enough to get you through the day. Read about weight loss to make sure you follow a sensible plan. If eating every four to five hours doesn't keep you clear-headed, try eating every two to three hours-in case you are experiencing true hypoglycemia. If low blood sugar is the problem, your between-meal snacks should be very small, ideally containing a mix of protein and high quality carbohydrate. For example, try a handful of walnuts and a banana, or a half-cup of low-fat cottage cheese with a quarter-wedge of cantaloupe, or 6 ounces of low-fat yogurt with 1 tablespoon slivered almonds, or an apple with a slice of low-fat cheese.

COFFEE.

Any coffee lover can tell you they think more clearly after a good, strong cup of caffeinated coffee. Now, they have proof. Researchers from the University of Innsbruck in Austria used functional magnetic resonance imaging (fMRI) to examine the brain activity of people working on a memory task. The volunteers were tested twice, once after receiving the caffeine equivalent of about 2 cups of coffee, and once without any caffeine. Caffeine improved the memory skills and reactions times of the volunteers. In addition, caffeine increased brain activity in two locations-the memory-rich frontal lobe and the attention-controlling anterior cingulum. Without caffeine, there was no increase in brain activity. So if memory problems are a major concern for you, and if you don't have a medical condition that precludes caffeine, feel free to indulge in a cup or two in the morning to jump-start your brain. NOTE: If you have elevated low-density lipoprotein (LDL) cholesterol, you should limit your caffeine fix to plain brewed coffee or tea. There is some evidence that unfiltered unfiltered coffee (the kind used to make espresso, cappuccino, and latte) may raise cholesterol levels, especially in people who are already battling high cholesterol. To be safe, skip the fancy brews and stick with a regular cup of joe, using skim or 1% reduced-fat milk, of course. coffee (the kind used to make espresso, cappuccino, and latte) may raise cholesterol levels, especially in people who are already battling high cholesterol. To be safe, skip the fancy brews and stick with a regular cup of joe, using skim or 1% reduced-fat milk, of course.

BEST SOURCES OF CAFFEINE: Coffee, espresso, skim latte, skim cappuccino, skim cafe au lait, tea. Be cautious and moderate with added sugar! Coffee, espresso, skim latte, skim cappuccino, skim cafe au lait, tea. Be cautious and moderate with added sugar!

FOODS TO AVOID.

Researchers at the University of Toronto fed laboratory rats either standard chow or an unhealthy high-fat diet for three months, and then tested them to see if there were any effects on memory. It probably won't surprise you to learn that the rats that ate unhealthy high-fat food did worse on all aspects of the memory test. This and other studies suggest that if you want to improve your memory, stay away from saturated fats and fried foods, including donuts, hamburgers, potato chips, cheese, and ice cream. These foods clog the blood vessels that deliver key nutrients to your brain, plus they can crowd out healthier foods in your diet.

BONUS POINTS.

- Move your body. Because your brain only functions well when it has a steady supply of oxygen, anything that improves blood flow is good for your memory. Regular physical activity has been shown to decrease the risk of dementia and Alzheimer's disease by about half. Half! That's a huge benefit for doing any leisure activity you enjoy. So take a walk after dinner, go bowling, do some gardening, ride your bicycle, or take advantage of the new equipment at your local gym. If you get 30 minutes of activity per day, you'll be one step closer to a lifetime of better memory. Because your brain only functions well when it has a steady supply of oxygen, anything that improves blood flow is good for your memory. Regular physical activity has been shown to decrease the risk of dementia and Alzheimer's disease by about half. Half! That's a huge benefit for doing any leisure activity you enjoy. So take a walk after dinner, go bowling, do some gardening, ride your bicycle, or take advantage of the new equipment at your local gym. If you get 30 minutes of activity per day, you'll be one step closer to a lifetime of better memory.

- Flex your mental muscle. Memory is thought to be related to the number of brain cells (neurons) we have and the connections between those cells. For decades, scientists held fast to the belief that new brain cells could only be formed in childhood-a neuron lost was gone forever. But in recent years, experiments have revealed that all mammals, including people, can form new brain cells well into adulthood. These new cells can become integrated into the brain's vast network, forming more and more pathways that can encode and hold our memories. How can we increase the number of brain cells? The most doc.u.mented and efficient way is by exercising your brain. "Use it or lose it" is certainly true, but so is "nourish and flourish." That is to say, the more active the brain, the better your memory will be. The trick is to keep your mind active and challenged. Learn new skills, such as playing a musical instrument, speaking a foreign language, or-best of all-cooking healthier meals. Socializing, volunteering in the community, or taking a part-time job will give you mental skills you can't accomplish on your own. Reading; playing chess, bridge, or other games of strategy; starting a new hobby; or taking cla.s.ses at a local college will also help keep your memory sharper longer. Memory is thought to be related to the number of brain cells (neurons) we have and the connections between those cells. For decades, scientists held fast to the belief that new brain cells could only be formed in childhood-a neuron lost was gone forever. But in recent years, experiments have revealed that all mammals, including people, can form new brain cells well into adulthood. These new cells can become integrated into the brain's vast network, forming more and more pathways that can encode and hold our memories. How can we increase the number of brain cells? The most doc.u.mented and efficient way is by exercising your brain. "Use it or lose it" is certainly true, but so is "nourish and flourish." That is to say, the more active the brain, the better your memory will be. The trick is to keep your mind active and challenged. Learn new skills, such as playing a musical instrument, speaking a foreign language, or-best of all-cooking healthier meals. Socializing, volunteering in the community, or taking a part-time job will give you mental skills you can't accomplish on your own. Reading; playing chess, bridge, or other games of strategy; starting a new hobby; or taking cla.s.ses at a local college will also help keep your memory sharper longer.

- Turn off the TV. Zoning out in front of the television is the absolute opposite of a challenging brain activity. In 2005, researchers at the University of Washington in Seattle found that when very young children are exposed to television, they can show problems with thinking ability and memory years later. Adults who spend too much time watching TV miss out on brain-boosting activities. If you watch more than two hours of television a day, begin to cut down and subst.i.tute a more challenging project to fill your valuable time. Zoning out in front of the television is the absolute opposite of a challenging brain activity. In 2005, researchers at the University of Washington in Seattle found that when very young children are exposed to television, they can show problems with thinking ability and memory years later. Adults who spend too much time watching TV miss out on brain-boosting activities. If you watch more than two hours of television a day, begin to cut down and subst.i.tute a more challenging project to fill your valuable time.

- Eat breakfast. You probably know that decades of studies have demonstrated that children learn and remember more at school if they eat breakfast. The first meal of the day is just as important for you. If you tend to skip breakfast or make do with just a cup of coffee, listen up. Eating within 90 minutes of waking up will help jump-start your brain and improve your daily memory. You probably know that decades of studies have demonstrated that children learn and remember more at school if they eat breakfast. The first meal of the day is just as important for you. If you tend to skip breakfast or make do with just a cup of coffee, listen up. Eating within 90 minutes of waking up will help jump-start your brain and improve your daily memory.

- Don't smoke. Just as smoking increases risk of heart disease, it can also decrease blood flow to the brain and do serious damage to memory. As if all the other reasons for quitting weren't enough, add that to the list. Just as smoking increases risk of heart disease, it can also decrease blood flow to the brain and do serious damage to memory. As if all the other reasons for quitting weren't enough, add that to the list.

- Give yourself a break. Seek out ways to de-stress your life. Set aside a few minutes just for yourself-breathe deeply and relax. Meditate for a few minutes. Look for ways to simplify your life by taking on fewer projects and learning to say "no" to things you don't want to do. Exercise regularly, get enough sleep, and learn to go a little easier on yourself. Seek out ways to de-stress your life. Set aside a few minutes just for yourself-breathe deeply and relax. Meditate for a few minutes. Look for ways to simplify your life by taking on fewer projects and learning to say "no" to things you don't want to do. Exercise regularly, get enough sleep, and learn to go a little easier on yourself.

SUPPLEMENTS.

Scientific studies have investigated various supplements and herbal remedies for memory improvement. Although I strongly believe that vitamins and minerals from food are your best defense against memory loss, if you want to consider supplements in addition to in addition to the food recommendations in this chapter, here is what research has to say about the most popular supplements: the food recommendations in this chapter, here is what research has to say about the most popular supplements: 1. Multivitamin. At least one study found that people over age 65 who took a multivitamin every day for a year had significant improvements in short-term memory. Look for brands that offer 100 percent of the Daily Value (%DV) for the B-vitamins: thiamin (B At least one study found that people over age 65 who took a multivitamin every day for a year had significant improvements in short-term memory. Look for brands that offer 100 percent of the Daily Value (%DV) for the B-vitamins: thiamin (B1), riboflavin (B2), niacin (B3), B6, B12, and folic acid.

2. Huperzine A. Although this chemical was originally made from a Chinese moss called Although this chemical was originally made from a Chinese moss called Huperzia serrata Huperzia serrata, modern huperzine A formulations are either made from purified moss or synthesized in a laboratory. Huperzine A works by increasing the level of a brain chemical called acetylcholine acetylcholine, and by protecting brain cells through its antioxidant properties. If you would like to try this supplement, I recommend taking 50 micrograms once or twice daily. Always check with your physician first. Notes and cautions: Notes and cautions: Huperzine A can decrease heart rate, and therefore shouldn't be used by people with heart problems. Consult your doctor before taking huperzine A if you have a gastrointestinal or urinary obstruction, peptic ulcer disease, asthma, or chronic obstructive pulmonary disease. Because of its effects on acetylcholine, consult your doctor before taking huperzine A if you are taking an anticholinergic medication (such as atropine, Cogentin, Akineton, Kemadrin, or Artane), or a cholinergic medication or acetylcholinesterase inhibitor (such as Aricept, Urecholine, phospholine iodine, Enlon, Reversol, Tensilon, Prostigmin, Antilirium, Mestinon, Anectine, Regonol, Quelicin, or Cognex). Huperzine A can decrease heart rate, and therefore shouldn't be used by people with heart problems. Consult your doctor before taking huperzine A if you have a gastrointestinal or urinary obstruction, peptic ulcer disease, asthma, or chronic obstructive pulmonary disease. Because of its effects on acetylcholine, consult your doctor before taking huperzine A if you are taking an anticholinergic medication (such as atropine, Cogentin, Akineton, Kemadrin, or Artane), or a cholinergic medication or acetylcholinesterase inhibitor (such as Aricept, Urecholine, phospholine iodine, Enlon, Reversol, Tensilon, Prostigmin, Antilirium, Mestinon, Anectine, Regonol, Quelicin, or Cognex).

3. Ginseng. For generations, people around the world have used this herb (also known as For generations, people around the world have used this herb (also known as Panax ginseng Panax ginseng or or Panax quinquefolius Panax quinquefolius) to improve memory. Study results are mixed-some show a benefit, others don't. But some of my clients firmly believe that ginseng helps them stay sharp mentally. Look for an extract standardized to contain 4 to 7 percent ginsenosides. Take 200 milligrams daily for two weeks, followed by one week of "rest." If you feel it was helpful, continue the two-weeks-on/one-week-off prescription. Notes and cautions: Notes and cautions: Although side effects are very rare, talk with your doctor if you experience increased breast tenderness, postmenpausal v.a.g.i.n.al bleeding, or menstrual abnormalities. Other possible side effects include insomnia, raised blood pressure and/or heart rate, and nervousness. Women who are pregnant or nursing should not take ginseng. And because ginseng seems to stimulate the growth of breast cancer cells, people with breast cancer, and women with a strong family history of breast cancer should avoid ginseng. Because of possible drug interactions, consult your doctor before taking ginseng if you are taking an antidepressant, digoxin, insulin or oral diabetes medications, or a blood thinning medication. Although side effects are very rare, talk with your doctor if you experience increased breast tenderness, postmenpausal v.a.g.i.n.al bleeding, or menstrual abnormalities. Other possible side effects include insomnia, raised blood pressure and/or heart rate, and nervousness. Women who are pregnant or nursing should not take ginseng. And because ginseng seems to stimulate the growth of breast cancer cells, people with breast cancer, and women with a strong family history of breast cancer should avoid ginseng. Because of possible drug interactions, consult your doctor before taking ginseng if you are taking an antidepressant, digoxin, insulin or oral diabetes medications, or a blood thinning medication.

4. Phosphatidylserine (PS). Although PS isn't widely known in the United States, it is very popular in Europe as a treatment both for dementia and for ordinary age-related memory loss. PS is a natural component of cell membranes-especially brain cells. Years ago, PS supplements were made from the PS found in cow brains. Of course, mad cow disease put an end to that. Now, supplements are made mostly from soybeans. Nearly all the evidence showing that PS can improve memory was based on the cow-brain supplements. No one knows whether the current formulations from soy will work as well, but because most people can take PS with no problems, I sometimes suggest it for my clients who want to try everything possible to improve their memories. The usual dose for memory improvement is 100 milligrams once or twice a day. Although PS isn't widely known in the United States, it is very popular in Europe as a treatment both for dementia and for ordinary age-related memory loss. PS is a natural component of cell membranes-especially brain cells. Years ago, PS supplements were made from the PS found in cow brains. Of course, mad cow disease put an end to that. Now, supplements are made mostly from soybeans. Nearly all the evidence showing that PS can improve memory was based on the cow-brain supplements. No one knows whether the current formulations from soy will work as well, but because most people can take PS with no problems, I sometimes suggest it for my clients who want to try everything possible to improve their memories. The usual dose for memory improvement is 100 milligrams once or twice a day. Notes and cautions: Notes and cautions: PS is a mild blood thinner, so consult your doctor before trying PS if you are currently taking regular doses of other blood-thinning drugs or supplement, including warfarin, aspirin, heparin, Trental, Plavix, Ticlid, garlic, or ginkgo. PS is a mild blood thinner, so consult your doctor before trying PS if you are currently taking regular doses of other blood-thinning drugs or supplement, including warfarin, aspirin, heparin, Trental, Plavix, Ticlid, garlic, or ginkgo.

JOY'S 4-STEP PROGRAM FOR MEMORY Follow this program if you feel that your memory has been "slipping" lately.

STEP 1...START WITH THE BASICS These are the first things you should do to start improving your memory.

- See your primary care physician for a physical examination. Your doctor will check your blood pressure to make sure it is within normal range (120/80 or less mmHg). Blood tests may be done to check for high cholesterol or high h.o.m.ocysteine, which could indicate the possibility of vascular disease.

- Quit smoking.

- Decrease stress. Relax. Be good to yourself.

- Try to get adequate amounts of sleep.

STEP 2...YOUR ULTIMATE GROCERY LIST A nutrition plan is only as good as the foods that you choose. This list contains foods with high levels of nutrients that might help improve memory, plus some foods used as ingredients in the meal plans and recipes. You don't have to purchase every item...but these foods should make up the bulk of what you eat for the week. If you find yourself getting bored, try some unfamiliar foods from these groups-they may become favorites.

FRUIT.

ApplesApplesauce, unsweetenedApricotsBananasBerries (boysenberries, blackberries, blueberries, elderberries, lingonberries, raspberries, strawberries)CherriesCranberriesCurrants, blackGrapefruitGrapes (red, black, purple)Lemons (and juice)Oranges (and juice)PapayasPeachesPlumsTangerinesWatermelon

VEGETABLES.

ArtichokesArugulaAvocadoBeans (black, pinto, kidney, garbanzo, navy, white)BeetsBok choyBroccoliBroccoli, ChineseBroccoli raabBrussels sproutsCabbage (red, purple, Chinese)CarrotsCauliflowerCeleryChickpeas (garbanzo beans)ChivesCollard greensCornDaikonEggplantGreen beansHorseradish (including horseradish root)KaleKohlrabiLeeksLentilsLettuce (b.u.t.terhead, Boston, iceberg, Bibb)Mustard greens and seedsOkraOnions (red, yellow, white)ParsnipsPeas, black-eyedPeas, greenPeppers (ancho, hot chile, green, yellow wax)Potatoes, sweetPotatoes, whiteRadishesRhubarbRutabagaSeaweedSoybeansSpinachSquash (winter, acorn)Swiss chardTomatoes (especially cherry tomatoes)Tomato paste and sauceTurnip greensTurnipsVegetable juiceWatercress (and other varieties of cress)

SEAFOOD.

AnchoviesHerringMackerel (not king)Oysters, PacificSalmon, wild (fresh or canned)SardinesSh.e.l.lfish (shrimp, clams, oysters, crab)Trout (rainbow, wild)Tuna (canned light)

LEAN MEATS/EGGS/SOY FOODS.

Beef, leanChicken breastEggs (especially omega-3-fortified)Pork tenderloinTofuTurkey, lean groundVeggie burgers

DAIRY.

Cheese (fat-free, reduced-fat)Cheese, ParmesanCheese, reduced-fat mozzarella (for meal plan)Cottage cheese (fat-free, 1% reduced-fat)Milk (fat-free, 1% reduced-fat)Soy milk, enriched/fortifiedYogurt (fat-free, low-fat)

NUTS AND SEEDS (PREFERABLY UNSALTED).

b.u.t.ternuts (white walnuts)Flaxseed, groundPeanut b.u.t.terPeanutsPistachio nutsSunflower seedsWalnuts

WHOLE GRAINS.

BarleyBread, whole grain (including crackers, buns, pitas, English m.u.f.fins)Cereal, fortified whole grainOatmealPasta, preferably whole wheatPasta, spinachRice (brown, wild)Wheat germ

MISCELLANEOUS.

Baking powderBaking sodaCinnamonCocoa powder, unsweetenedFlour, all-purposeGarlicHummusMayonnaise, reduced-fatMustard, DijonNonstick cooking sprayOil, canolaOil, flaxseedOil, oliveOil, walnutSoy sauce, reduced-sodiumTea (black, green)Vinegar, balsamic or red wineWasabi (j.a.panese horseradish)Wine, red

STEP 3...GOING ABOVE AND BEYOND If you want to do everything you can for your memory, here are some additional things you might try: - Take a daily multivitamin with 100% DV of folic acid, vitamin B6, and vitamin B12.