Memory Loss

Memory loss is something that affects us all from time to time, particularly during stressful or hectic periods. However, if you feel like you're constantly struggling to recall people's names or find yourself coming back from the shops having forgotten the very thing you went out to get, this can soon become extremely frustrating and distressing. Doctors normally put this kind of forgetfulness down to a normal part of the ageing process and there's even a medical name for it - 'age-related cognitive decline', or ARCD.

People with ARCD experience a gradual decline in memory, learning ability and concentration (Int Psychogeriatr 1994; 6:63-8). The word 'gradual' is crucial here, as ARCD is not the same as the rapid deterioration in memory that occurs in those suffering from Alzheimer's disease. For every person who develops Alzheimer's, there are thought to be at least another eight whose memory problems are sufficiently severe enough to affect the quality of their lives. While ageing can be a factor, other things that can cause your memory to let you down include stress, depression, illness and some prescription medications.

It's important to see your doctor if you experience memory problems for a proper diagnosis. If senile dementia (the commonest cause of which is Alzheimer's disease) is ruled out, then you'll probably be told that you have ARCD and may be prescribed drugs, such as Hydergine (which dilates the blood vessels and encourages more oxygen to reach the brain) and Idebenone (which speeds up sugar metabolism in the cells, so boosting the energy necessary for memory and other brain functions).

However, these drugs are not always effective in correcting memory problems and can have unpleasant side effects, including headaches, anxiety and digestive upsets.

Fortunately, a poor memory is not something you just have to accept and put up with as it can be prevented or even reversed by making simple changes to your diet and lifestyle, in addition to taking specific memory-boosting nutritional supplements and herbs.

Following a low carb diet is a good way of defending against memory decline
Recent findings suggest that one of the best ways for preventing memory loss is to follow a low carbohydrate diet. Researchers at the New York University School of Medicine in the US have found that elderly people who have difficulties regulating blood sugar (glucose) levels properly, don't perform as well in memory tests as people of a similar age without blood sugar problems (Proc Nat Acad Sci USA 2003, Feb 5).

These participants were not diabetic, but their cells had become resistant to the hormone insulin (which normally allows glucose to enter your cells), so their blood sugar levels were elevated. In addition, those with high blood sugar readings were found to have a smaller hippocampus - the part of the brain responsible for recent memories - than those with normal levels. Cutting down on carbs can help, as high-carb foods like bread, potatoes and pasta all cause a rapid rise in your blood sugar levels shortly after eating them.

Instead include more protein in your diet, especially fish. A study conducted last year, involving 1,674 elderly people, showed that those who ate fish or seafood at least once a week had a 34 per cent lower risk of developing age-related senile dementia than those who never ate fish (BMJ 2002; 325: 932-3).

This memory-protective benefit is thought to be largely due to the omega 3 fatty acids present in fish, which have a specific role in brain development and the regeneration of nerve cells.

Exercise is another good way to protect your memory. In a study, researchers found that elderly women who participated in low-impact aerobics classes at least once a week over a 12-month period, showed significant improvements in both memory and reaction time (Aust NZ J Public Health 1997; 21(1): 45-52).

Tried-and-tested nutrients that help boost your memory and keep your mind sharp
These supplements have all been found to help facilitate memory and brain function. However, you should be aware that because they all produce a stimulatory effect on the brain it is best not to take them at night, in order to prevent sleep problems.

Acetyl-L-carnitine is an amino acid that boosts the production of acetylcholine, the primary neurotransmitter involved in memory processes. In one clinical study, taking 1,500mg of acetyl-L-carnitine a day for 90 days led to significant improvements in memory, mood and the ability to cope with stress (Drugs Exp Clin Res 1994; 20(4): 169-76).

For memory loss, a dosage amount of between 500mg to 1,500mg of acetyl-L-carnitine a day is generally recommended, depending on the severity of the problem. However, epilepsy sufferers should consult their doctor before taking it.

Vitamin B6 also plays a vital role in the production of neurotransmitter chemicals, such as acetylcholine. When 38 healthy men in their seventies took just 20mg a day, their memory performance improved significantly in comparison with a similar group who took a placebo (Psychopharmacology (Berlin) 1992; 109(4): 489-96).

Take a good vitamin B-complex supplement to ensure you get enough of this important nutrient.

Phosphatidyl serine maintains the permeability of nerve cell membranes, which helps ensure that nutrients and other important substances are able to get in and out of your brain cells more easily. In a double-blind trial involving almost 500 elderly people, a daily dose of 300mg produced significant improvements in memory and thought processes after three months (Aging (Milano) 1993; 5(2): 123-33).

Huperzine A outperforms an orthodox drug used to treat memory problems
A herb that has recently proved its worth in fighting memory loss is the Chinese moss Huperzia, the active extract of which is called Huperzine A. It has been found to prevent the breakdown in the brain of the neurotransmitter acetylcholine (A Biochem Biophys Res Commun 1992; 184: 719-26).

A double-blind trial found that Huperzine A - at a dosage amount of 100-150mcg capsules two or three times a day, taken over a period of four to six weeks - was more effective for improving memory loss associated with ARCD than the drug piracetam (Herbal Medicines for Nonpsychiatric Diseases, Seiwa Shoten (Tokyo), 1999: 39-50).

This is good news, as piracetam is an anticonvulsant drug that is also prescribed to facilitate mental processes but which, paradoxically, can also cause seizures (Phytomedicine 1998; 5: 425-34).

Another herb that has shown excellent results for helping to safely overcome memory problems associated with ARCD is Ginkgo biloba (Phytomedicine 1998; 5: 425-34).

It works by improving blood flow to all parts of the body, including the brain. In one double-blind, placebo-controlled study, significant improvements in memory were observed in 31 elderly people after they took 40mg of standardised ginkgo extract three times a day for six months (Cur Med Res Opinion 1991; 12(6): 350-55).