It’s no secret that brain function and memory declines with age. However, the brain is able to regenerate itself if you address issues with nutrition, lifestyle and other factors that affect brain performance early enough. This article includes information on how toimprove brain function and memory.
Know the warning signs to look out for, understand the toxins that affect your brain and explore some different options for banishing brain fog, boosting brain power and creating mindset mastery.
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Early Warning Signs To Look Out For
Attention, memory, problem solving capabilities and processing can be impacted from as early as 45.
if you experience any of the below symptoms please keep reading and I will be sharing with you ways that you can either slow down or reverse cognitive damage.
- Memory Loss – Temporary or permanent forgetfulness of events of recent and past events.
- Forgetfulness – Forgetting information and instructions for how to do things and repeatedly asking the same questions.
- Changes in mood – Neurological problems like mood swings and sudden outbursts. Depression, bipolar and other mood disorders.
- Anxiety – A feeling or unease, stress and fear in certain situations. Can be an early manifestation of advanced dementia.
- Loss of Inhibition – Changes in behaviour, personality and language. You might say or do things that other people find inappropriate.
- Agitation – Feeling uneasy, nervousness, little patience, eccentric behaviour, urges to move.
- Apathy – Lack of interest or enthusiasm or concern.
Toxins That Affect The Brain
- Stress -Affects how you feel and can cause anxiety and other mood disorders.
- Alcohol – In moderation alcohol is fine but if you regularly drink over the recommended daily limit it interferes with the brain’s neural pathways that can affect memory, judgement, speech and balance.
- Saturated Fats – A diet high in processed, sugary, fatty and salty food.
- Smoking – Accelerates ageing of the brain.
- Illegal & prescription drugs – I would discuss with your doctor if you are experiencing any negative effects from prescribed medications. The brain adjusts to dopamine surges from prolonged drug use and his makes it harder to experience the same amount of pleasure that was once felt. It can also put increased strain on the liver.
- Blood Sugar Imbalance – Can impact mental performance due to high or low levels. It can cause fatigue, irritability and high stress levels.
- Fluoride – Is found in water and toothpaste and in low levels is safe. Fluoride is a neurotoxin this can kill and disrupt neurons to the brain.
- Pesticides – Significant exposure is a significant risk factor for neurological disorders including Alzheimer’s and Parkinson’s disease.
- Aspartame – found in artificial sweeteners has been linked to anxiety, depression, insomnia and other behavioural and cognitive problems
- Monosodium Glutamate – Found in some ready meals, processed meats, sauces and soups. It has been shown to cause lesions on the brain.
Improve Brain Function And Memory
Improving synaptic neuroplasticity within the brain is crucial as this is what helps us to store and retrieve information. We are looking to re-wire and rebuild connections for effective communications.
We now know what to limit or avoid but we really want to know how we can reverse cognitive decline and stay functioning at optimum capacity for as long as possible.
Brain Heathy Foods & Drinks
Eat Organic where you can and products that contain probiotics. An anti-inflammatory diet is best .
It could be worth looking into the Ketogenic Diet Healthline have a detailed beginners guide.
This helps to create more metabolic energy.
- Foods with a high Vitamin C content – Oranges, kiwi, tomatoes, strawberries & bell peppers
- Plant Based Foods
- Green Leafy Veg, Broccoli
- Berries
- Walnuts
- Wholegrains
- Lean white meat – Chicken & Turkey
- Egg Yolks
- Dark Chocolate
- Turmeric
- Olive Oil
- Green Juice Smoothies
- Green Tea
- Water – Drink plenty to stay hydrated
- Adaptogen Drinks
Be Active
Exercise takes about 6 months before you start to improve brain function, However there are definite improvements linked to mood and there is lot to be said for taking a brisk walk. Walking is good for you in many ways. Aerobic exercise, weight training, yoga, tai chi are all effective forms of exercise. If you don’t enjoy exercise then put some music on and dance along to it.
Manage Stress Levels
Prioritise your needs and take time to relax when you really need it. Meditation and mindfulness is known to be beneficial.
Get Enough Sleep
Try to go to sleep and wake up at a regular time each night so that your circadian rhythm isn’t affected which can then cause you to wake up at all hours in the night. Sleep helps your brain to detox.
Look After Your Gut Health
Your gut affects neurological function. Gut Microbiota plays an important role in effective gut function. This can sometimes be affected by infections and antibiotics. I recently found a solution that worked for me and i will be sharing this with you. Inflammation of the gut has been linked to several mental health disorders including anxiety and depression.
Fasting
This helps to break down damaged cells and replace with new cells. This is excellent motivation to give fasting a go if you haven’t before. It gives the body and mind a bit of a reset.
I tried the 7pm till 7pm fast. I chose a time where I was working from home so would not be driving and in a safe environment. You drink plenty of fluids you just don’t have any solids.
Some people suggest just green tea and water or lemon water others may suggest drinking smoothies (not shop bought unless you have checked the label).
SmartFast
SmartFast has identified a healthier way to fast. With their clean and pure electrolyte formula. Contains 100% minerals, no sweeteners, sugars or additives. It has been formulated to meet your electrolyte needs when fasting. It helps to boost your performance, fight fatigue and prevent cramps.
If you are unsure please consult your doctor before making any changes
Heat Therapy
Known as hypothermic conditioning mimics the effects of blasts of exercise on the brain. This increases your BDNF levels (Brain Derived Neurotrophic Factor) and this helps the brain to develop new connections. This is the perfect reason to go visit a local sauna and relax.
Be Social
Spend some time each day connecting with friends or family. This keeps your mind agile and improves function. It also makes you feel happier.
Reading
15-30 minutes of reading a day supports a healthy brain.
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Ready To Take Action
Without a doubt it is worth investing in brain health and memory. it’s important not to take things for granted now otherwise this can lead to problems later in life.
There are plenty of actionable suggestions for you to try and if they make you feel better in the short term and reduce the risk of neurological diseases later in life then it’s really got to be worth giving it a go.
Wishing each and every one of you all the best
Please feel free to leave a comment
Caroline
Great post! As someone who lost two very dear loved ones to dementia, I can’t emphasize enough the importance of staying on top of our brain health. And the sooner we get started, the better.
Thank you so much. SO sorry to hear that! I want to raise awareness about these things because a lot of things can be prevented or delayed by taking the right action early enough. Glad you enjoyed my post 😀
Love this post. Very interested in learning more about fasting. I see you did a 24 hour fast. What are your thoughts on intermittent fasting. Do you feel this has the same benefits. I also know of a couple in their 60s who swear by fasting two days per week. The do this by eating 2000 calories for 5 days and then 500 calories on for 2 days (so not technically 100% fasting). They have done this for 20 years and say it has reset their immune system and they haven’t had a cold or even a sniffle in all that time.
Thank you so much Sara. I think intermittent fasting can be highly beneficial. I would suggest doing it when you don’t have a busy day working so if you do feel a little lethargic as your body adjusts you are in relaxing surroundings. Fasting has been shown to reduce inflammation in the body. Also, fasting can stimulate autophagy which removes damaged cells to make way for creating new ones. This is great for cellular regeneration to support brain health. I don’t do it very often but would do it again. Also, calorie restriction has been linked to longevity and longer life span.
Great post. Some things I knew but some I had no idea about! Interesting read 😊
Thank you 😊 Glad you picked up some tips. I’ve made some of the changes myself and I see the difference.