{"id":1595,"date":"2021-10-11T22:11:51","date_gmt":"2021-10-11T22:11:51","guid":{"rendered":"https:\/\/drtanyahudson.health\/?p=1595"},"modified":"2022-02-10T18:50:17","modified_gmt":"2022-02-10T18:50:17","slug":"how-to-keep-your-memory-sharp-and-prevent-dementia","status":"publish","type":"post","link":"https:\/\/drtanyahudson.health\/how-to-keep-your-memory-sharp-and-prevent-dementia\/","title":{"rendered":"How to Keep Your Memory Sharp and Prevent Dementia"},"content":{"rendered":"\n<p>Are you noticing more brain fog?&nbsp; Forgetting what was on your TO DO list?&nbsp; Losing your keys\u2026all the time?&nbsp; Forgetting the name of your best friend\u2019s wife or husband?&nbsp; Having a hard time focusing for more than 10 minutes?<\/p>\n\n\n\n<p>I\u2019ve been there.&nbsp; It\u2019s scary.&nbsp; Especially with a family history of dementia and Alzheimer\u2019s.<\/p>\n\n\n\n<p>Some of this is normal.&nbsp; Life is busy.&nbsp; Our brains are full.&nbsp;<\/p>\n\n\n\n<p>But I don\u2019t want to accept that this is \u201cjust normal aging.\u201d&nbsp; As a functional medicine doctor, I want to dig deeper and uncover any possible causes for suboptimal brain function.&nbsp; Let\u2019s not sit and be docile.&nbsp; Let\u2019s be PRO-ACTIVE and strengthen the highest energy producer in your body, your BRAIN.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/drtanyahudson.health\/wp-content\/uploads\/2021\/10\/man-g24dad9cd3_1280-1024x682.jpg\" alt=\"Brain Fog\" class=\"wp-image-1597\" srcset=\"https:\/\/drtanyahudson.health\/wp-content\/uploads\/2021\/10\/man-g24dad9cd3_1280-1024x682.jpg 1024w, https:\/\/drtanyahudson.health\/wp-content\/uploads\/2021\/10\/man-g24dad9cd3_1280-300x200.jpg 300w, https:\/\/drtanyahudson.health\/wp-content\/uploads\/2021\/10\/man-g24dad9cd3_1280-768x512.jpg 768w, https:\/\/drtanyahudson.health\/wp-content\/uploads\/2021\/10\/man-g24dad9cd3_1280.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>There is a new dementia case every 3 seconds in the world.&nbsp; This is a global crisis.<\/strong><\/p>\n\n\n\n<p>Sadly, research into dementia and Alzheimer\u2019s is not finding a miracle cure.&nbsp;<\/p>\n\n\n\n<p>My grandfather had Alzheimer\u2019s and it was beyond painful to watch him slip away into a dark tunnel, no longer recognizing any of his loved ones.&nbsp;<\/p>\n\n\n\n<p>We MUST start looking at prevention 20-30 years before cognitive decline even begins.&nbsp;<\/p>\n\n\n\n<p>As Emma Derbyshire wrote in the journal, <em>Nutrients<\/em>, in 2018.<\/p>\n\n\n\n<p>\u201cThe brain is the most significant and complex organ of the human body. Increasingly, we are becoming aware that certain nutrients may help to safeguard brain health.\u201d<\/p>\n\n\n\n<p>So let\u2019s not waste any time.<\/p>\n\n\n\n<p>Here\u2019s a list of key lifestyle factors and nutrients for brain health:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"keep-moving\"><strong>Keep moving<\/strong><\/h3>\n\n\n\n<p>Find 30 minutes a day to do something active.&nbsp; Get your heart rate up and your sweat glands pumping.&nbsp; Studies have found that aerobic exercise increases the size of the hippocampus, the area of your brain involved in verbal memory and learning.&nbsp; It also reduces insulin resistance, lowers inflammation, and stimulates the growth of new blood vessels and brain cells.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"reduce-inflammation\"><strong>Reduce inflammation<\/strong><\/h3>\n\n\n\n<p>Eat a low-inflammatory diet, and get rid of boxed, processed, high sugar, fatty foods.&nbsp; Yes, it\u2019s time.&nbsp; Your brain depends on it.&nbsp; We know that <a href=\"https:\/\/consumer.healthday.com\/article.asp?AID=756915\">highly processed meats and unhealthy snacks are linked to an increased risk of dementia<strong>.<\/strong><\/a><\/p>\n\n\n\n<p>Choose fresh fruits and veggies, whole grains, fish, and good fats found in olive oil, nuts, seeds, and avocados.\u00a0 Studies show that people who eat a <a href=\"https:\/\/www.nih.gov\/news-events\/nih-research-matters\/mediterranean-diet-may-slow-development-alzheimers-disease\">Mediterranean diet have a lower risk of developing Alzheimer\u2019s disease<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"stay-social\"><strong>Stay social<\/strong>&nbsp;<\/h3>\n\n\n\n<p>The brain is a soci<a href=\"https:\/\/www.nap.edu\/catalog\/25663\/social-isolation-and-loneliness-in-older-adults-opportunities-for-the\">al organ.&nbsp; Social isolation has been shown to increase the risk of dementia by 50%<\/a>.&nbsp; Sadly, the <a href=\"https:\/\/www.washingtonpost.com\/health\/2020\/09\/16\/coronavirus-dementia-alzheimers-deaths\/?arc404=true\">COVID-19 pandemic has led to an increased decline in those with Alzheimer\u2019s or dementia<\/a> due to lack of contact with loved ones.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"keep-exercising-your-brain\"><strong>Keep exercising your brain<\/strong>&nbsp;<\/h3>\n\n\n\n<p>This study found that <a href=\"https:\/\/www.sciencedaily.com\/releases\/2019\/05\/190516082349.htm\">people who engage in word puzzles have bra<\/a>in function equivalent to 10 years younger than their age, on tests assessing grammatical reasoning, and eight years younger than their age on tests measuring short term memory.&nbsp; Other games like Sudoku are also effective.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"what-about-nutrients\"><strong>What about nutrients?<\/strong><strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"lithium\"><strong>Lithium<\/strong><\/h4>\n\n\n\n<p>Let\u2019s start with lithium, a mineral found naturally in soil, water, and food.&nbsp; The research on lithium completely blows my mind.&nbsp; I am NOT talking about pharmaceutical lithium used for bipolar at 600-1200 mg a day.&nbsp; I am talking about nutritional or low-dose lithium at 1-5 mg a day.&nbsp;<\/p>\n\n\n\n<p>We naturally get 1-3 mg of lithium in our tap water and food each day.&nbsp;<\/p>\n\n\n\n<p>Here\u2019s an interesting fact&#8211;Know the drink 7-Up?&nbsp; Back in 1929, lithium was added to the soft drink as a treatment for hangovers.&nbsp; It was removed in 1948.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Hundreds of studies have shown that when more lithium is present in the groundwater and in the food chain, the rates of psychiatric admissions, dementia\/Alzheimer\u2019s disease, violence, substance abuse, and overall mortality are often significantly lower.&nbsp;<\/p>\n\n\n\n<p>Lithium deficiency has been linked to ADHD, bipolar, anxiety, aggression, irritability, compulsive behavior, road rage, and depression.&nbsp;<\/p>\n\n\n\n<p>In a study from the British Journal of Psychiatry, long term use of lithium (over a year) reduced dementia risk by 23% (Gerhard. Br J Psychiatry. 2015 Jul;207(1):46-51).<\/p>\n\n\n\n<p>Does this mean you should rush out and start taking lithium?&nbsp; NO.&nbsp; First talk with your doctor.&nbsp; I do not recommend taking lithium if you have kidney disease and if you have a thyroid condition, please first discuss this nutrient with your doctor.&nbsp;<\/p>\n\n\n\n<p>Interested? Read more about low dose lithium.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"vitamin-b12\"><strong>Vitamin B12<\/strong><\/h4>\n\n\n\n<p>Low levels of B12 are associated with memory declines and lower brain volume.&nbsp; It is a critical nutrient for mental health, neurotransmission, energy metabolism, and cognitive function.&nbsp; Ask your doctor to test your B12 levels.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"nac-or-n-acetyl-cysteine\"><strong>NAC or N-Acetyl Cysteine<\/strong><\/h4>\n\n\n\n<p>NAC is a powerful free radical scavenger, supporting the body\u2019s natural defense systems.&nbsp; NAC helps to support glutathione, the major anti-inflammatory molecule in the brain.&nbsp; People with Alzheimer\u2019s disease tend to have lower levels of NAC, and subsequently, more damage to DNA, proteins, and lipids, contributing to cognitive decline.&nbsp;<\/p>\n\n\n\n<p>Interested in trying NAC?&nbsp; Talk with your doctor about dosing and if it would be a good fit for you.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"turmeric-or-curcumin\"><strong>Turmeric or Curcumin<\/strong><\/h4>\n\n\n\n<p>Curcumin is the spice that gives curry its gorgeous yellow color.&nbsp; Over 1300 studies have shown that turmeric can protect against cancer cell proliferation and decrease inflammation, therefore protecting brain cells.&nbsp; It is also a wonderful antioxidant.&nbsp; Interestingly, India, which regularly uses curcumin in cooking, has one of the lowest incidence rates of Alzheimer\u2019s disease in the world.&nbsp;<\/p>\n\n\n\n<p>A study from 2018 found that daily turmeric led to significant memory and attention benefits <strong>Small et al, Am Journal of Psychiatry, 2018; 26(3): 278-279<\/strong>.&nbsp;<\/p>\n\n\n\n<p>Curcumin compounds are known to cross the blood-brain barrier and exert neuroprotective effects.&nbsp;<\/p>\n\n\n\n<p>Don\u2019t run out and get the spice in bulk\u2014curcumin is not well absorbed.&nbsp; You need to find a good product that wraps the curcumin in fat or at least eat the spice with some fat.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"omega-3-fatty-acids\"><strong>Omega-3 fatty acids<\/strong><\/h4>\n\n\n\n<p>Omega-3 fats protect the brain.&nbsp; A low concentration of omega-3\u2019s in cellular membranes stiffens the membranes, reducing the ability of nerve cells to take in fuel for all their high-level activities.&nbsp; They are also important anti-inflammatory agents, which is crucial since inflammation is the smoldering fire that leads to many chronic diseases.&nbsp;<\/p>\n\n\n\n<p>Most of the world\u2019s population is deficient in omega 3\u2019s, largely because of the rising consumption of cooking oils loaded with omega 6\u2019s.&nbsp;<\/p>\n\n\n\n<p>The ideal omega-3 to omega-6 ratio?&nbsp; 1:4.&nbsp;<\/p>\n\n\n\n<p>What is the average today?&nbsp; 1:20.&nbsp; Not good.&nbsp;<\/p>\n\n\n\n<p>So, in conclusion, to optimize cognition and brain health, eat healthy, socialize, do that cross-word puzzle, go for a walk, and talk with your doctor about some helpful nutrients.&nbsp;<\/p>\n\n\n\n<p>It\u2019s time to thrive for a lifetime!&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Are you noticing more brain fog?&nbsp; Forgetting what was on your TO DO list?&nbsp; Losing your keys\u2026all the time?&nbsp; Forgetting the name of your best friend\u2019s wife or husband?&nbsp; Having a hard time focusing for more than 10 minutes? I\u2019ve been there.&nbsp; It\u2019s scary.&nbsp; Especially with a family history of dementia and Alzheimer\u2019s. Some of &#8230; <a title=\"How to Keep Your Memory Sharp and Prevent Dementia\" class=\"read-more\" href=\"https:\/\/drtanyahudson.health\/how-to-keep-your-memory-sharp-and-prevent-dementia\/\" aria-label=\"More on How to Keep Your Memory Sharp and Prevent Dementia\">Read more<\/a><\/p>\n","protected":false},"author":5,"featured_media":1597,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Keep Your Memory Sharp and Prevent Dementia - Dr. Tanya Hudson<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/drtanyahudson.health\/how-to-keep-your-memory-sharp-and-prevent-dementia\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Keep Your Memory Sharp and Prevent Dementia - Dr. Tanya Hudson\" \/>\n<meta property=\"og:description\" content=\"Are you noticing more brain fog?&nbsp; Forgetting what was on your TO DO list?&nbsp; Losing your keys\u2026all the time?&nbsp; Forgetting the name of your best friend\u2019s wife or husband?&nbsp; Having a hard time focusing for more than 10 minutes? 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