Everyone has memory blips from time to time — the word that’s on the very tip of your tongue or the house keys that aren’t where you swear you left them. As you get older, these kinds of slip-ups may happen more often. Learn more about simple lifestyle tips from Patricia Jacobson, APNP FNP that can help keep your memory sharp.
Maintain a Healthy Diet
A balanced diet should consist of a variety of vegetables, fruits and whole grains. Avoid sugars, saturated fats, and oils. For the best brain-boosting effects, minimize gluten and dairy as these have been suggested to cause brain inflammation and reduce cognitive function.
Stay Active – Physically, Mentally, & Socially
As we age, it is important to stay active in all areas of our lives. Aim for at least 30 minutes of moderate exercise every day, maintain social interaction and relationships, and keep your mind working by playing brain games (sudoku, crossword puzzles, cards).
Consider Hormone Replacement Therapy
Clinical studies suggest that replacing some of the natural hormones lost before and early on in aging may help reverse some of the memory-loss problems we normally experience as we age. Footprints in Time offers bioidentical hormone replacement therapy that could hep alleviate symtoms such as forgetfulness, night sweats, hot flashes and mood swings. Schedule a consult with Patricia Jacobson to see if hormone replacement therapy is a good fit for you.
There are a varitey of supplements that can help with memory and cognition. See the list below with Patty’s recommended supplements and dosages.
- Alpha Lipoic Acid: Antioxidant that promotes new nerve fiber growth and improves memory. 100mg 1-2 times daily.
- CoQ10: Used for intracellular energy and is depleted by statins. 100mg daily.
- Acetly L Carnitine: Boosts mitochondrial energy production, improves memory, and burns fat. 2,000 mg daily.
- EPA+DHA: Anti-inflammatory. 1,000 mg daily.
- Phosphatidylcholine: Stabilizes cell walls. 1,000 mg daily.