Natural Strategies to Enhance Memory and Prevent Dementia:

Insights from Leading Health Experts In a world where cognitive decline and dementia are increasingly prevalent, the pursuit of maintaining and improving memory function has never been more critical. I see and hear about this challenge in practice a lot!  From the middle-aged woman brain-fog of peri-menopause to post-partum mummy-brain to dementia and Alzheimers this is problem effects an increasing number of people. 

So let’s talk about what you can do to stop, slow or even reverse cognitive decline.  Drawing from the expertise of several health professionals, including Dr. Heather Sandison, a Naturopath specializing in dementia, Dr. Robert Love, a Neuroscientist, (I recommend you follow these guys on Tik Tok if you’re interested in this stuff) and other leading experts in the field, let’s explore a comprehensive range of strategies to optimize memory and brain health naturally.

1. Embrace a Brain-Boosting Diet: Experts across the board emphasize the significance of nutrition in preserving cognitive function. A diet rich in antioxidants, vitamins, and minerals can support brain health. Dr. Martha Clare Morris, a nutritional epidemiologist, suggests following the MIND diet, which emphasizes leafy greens, berries, whole grains, nuts, and fish, as it has been associated with a reduced risk of Alzheimer's disease.

2. Engage in Regular Aerobic Exercise: Dr. Sandra Bond Chapman, a cognitive neuroscientist, stresses the importance of aerobic exercise in maintaining brain health. Activities like brisk walking, swimming, or cycling enhance blood flow to the brain, stimulate the release of growth factors, and promote the formation of new neural connections.

3. Prioritize Sleep Hygiene: Dr. Michael Breus, a sleep specialist, highlights the critical role of sleep in memory consolidation and cognitive function. Establishing a consistent sleep schedule, limiting screen time before bed, and creating a comfortable sleep environment can promote restorative sleep and support brain health.

4. Challenge Your Brain: Engaging in mentally stimulating activities is essential for cognitive vitality. Dr. Denise Park, a neuroscientist, recommends pursuing activities that challenge different cognitive domains, such as learning a new skill, playing strategy games, or engaging in creative pursuits, to promote neuroplasticity and cognitive reserve.

5. Manage Stress Effectively: Chronic stress can negatively impact brain health and memory. Dr. Elizabeth Blackburn, a Nobel Prize-winning researcher, suggests practicing stress-reducing techniques like mindfulness meditation, yoga, or deep breathing exercises to protect against the detrimental effects of stress on the brain.

6. Cultivate Social Connections: Dr. Emily Rogalski, a cognitive neuroscientist, emphasizes the importance of social engagement in preserving cognitive function. Maintaining strong social connections, participating in group activities, and fostering meaningful relationships can support brain health and reduce the risk of dementia.

7. Consider Targeted Supplements: While obtaining nutrients from food is the ideal solution, our food is often so lacking in nutrients certain supplements may be required to complement a healthy lifestyle and support brain health. In my practice I recommend the follwinga. Omega-3 Fatty Acids:Omega-3 fatty acids, particularly EPA and DHA found in fish oil supplements, have been shown to support cognitive function and reduce the risk of dementia. Dr. Martha Clare Morris suggests incorporating fish oil.   supplements into your regimen if you do not regularly consume fatty fish like salmon or mackerel.  I like and take Omeg Brain Plus from Metagenics for its purity and concentration.

Vitamin D: Deficiency has been associated with cognitive impairment and dementia. Dr. Bredesen recommends optimizing vitamin D levels through supplements, especially for individuals with limited sun exposure or inadequate dietary intake.  I remember reading a study many years ago that looked at the vitamin D levels in Queenslanders and 80% were vitamin D deficient, IN QUEENSLAND!  So get some sun on you, torso is best a few minutes without sunscreen regularly.  Those of you who know me, know that I love the sun, but I also take Vitamin D3 drops all through the colder months.c.

Vitamin B12: Vitamin B12 plays a crucial role in brain health and cognitive function. Dr. Bredesen suggests considering vitamin B12 supplements, particularly for older adults or individuals with malabsorption issues, to prevent deficiency and support memory. 

Curcumin: Curcumin, the active compound in turmeric, exhibits antioxidant and anti-inflammatory properties that may benefit brain health. Dr. Bredesen suggests considering curcumin supplements as part of a comprehensive approach to supporting cognitive function and reducing inflammation in the brain.

Resveratrol: Resveratrol, found in red grapes and berries, has been studied for its potential neuroprotective effects. This is a ripper supplement for anti-aging! g. Coenzyme Q10 (CoQ10):Coenzyme Q10 is involved in energy production in the mitochondria, and supplementation may support overall brain function. CoQ10 supplements, can be helpful particularly for individuals with mitochondrial dysfunction or age-related decline in CoQ10 levels.

Phosphatidylserine: Phosphatidylserine is a phospholipid found in cell membranes, with research suggesting potential benefits for memory and cognitive function.

Lion's Mane Mushroom: Lion's Mane mushroom, scientifically known as Hericium erinaceus, has gained attention for its potential neuroprotective and cognitive-enhancing properties. This mushroom contains compounds like hericenones and erinacines, which may stimulate nerve growth factor (NGF) production, supporting the growth and maintenance of neurons in the brain. Research suggests that Lion's Mane mushroom may improve cognitive function, memory, and concentration.  I LOVE THIS ONE! Just a couple of drops a day.  Some people notice a difference in a matter of days others it seems to take up to about 3 months. As with any supplement, it's essential to choose high-quality products from reputable sources and consult with a healthcare provider before incorporating them into your regimen, especially if you have underlying health conditions or are taking medications. While generally considered safe, individual responses to supplements may vary, and potential side effects or interactions should be carefully monitored.  So there’s plenty of things you can do to combat cognitive decline!  Getting old doesn’t necessarily mean getting forgetful. Using an all-natural holistic approach to brain health that encompasses nutrition, exercise, sleep, mental stimulation, stress management, social engagement, and, when appropriate, targeted supplements, can empower individuals to safeguard their cognitive function and mitigate the risk of dementia.