In The Doctors Chair : Minding your Memory
I often say that in my work as a doctor, my patients teach me as much as I teach them. Which reminds me of Mary, a spritely ninety three year old who had attended with a routine enough health issue. As she was leaving she had commented on the beautiful painting on my office wall, followed by a series of questions- who had painted it and when, the location etc. Not surprising really given her insatiable curiosity and love of learning.
Mary recounted that she had recently attended acrylic painting classes while I was already aware that she had taken Irish language lessons (on line) during the Covid lockdowns.
Mary was clearly ageing extremely well. Her biological age putting her closer to seventy five in my opinion as opposed to her date of birth age (93!)
This is the painting by my now deceased friend - Patrick Morrison - depicting a beautiful magnolia from the Mount Congreve Gardens. It brightens up my consultation room every single day !
This encounter with Mary sparked my curiosity in all things memory related.
Here are some of the important findings in terms of how to keep your memory sharp as you age.
The M.I.N.D diet is an abbreviation of
M : Mediterranean-DASH Diet
I: Intervention for
N: Neurodegenerative
D: Delay.
It is a combination of two approaches to eating - the Mediterranean and the DASH (Dietary Approaches to Stop Hypertension) diets.
Research supports its value in slowing the rate of cognitive decline and memory loss with ageing.
It’s a pretty easy nutritional plan to follow.
Each day includes at least
3 servings of whole grains
2 servings of vegetables of which one must be a leafy green.
Berries, nuts, lean protein sources such as fish and chicken, and an optional glass of wine each day.
You can listen to my podcast episode on the MIND diet here
Sleep Soundly
Research published in Brain in 2017 connects chronic sleep issues in midlife with increased risk of Alzheimer’s dementia later on. Sleep disturbance increases the levels of harmful proteins in cerebrospinal fluid ( the fluid that bathes the brain) which can impact your memory.
Stay Connected
A 2019 study published in PLOS Medicine found that social activity with friends in your 60s could lower your risk of dementia by 12%.
Being more socially connected boosts sense of self, optimism and a more positive outlook.
The Harvard Study of Adult Development had shown that strong interpersonal relationships are perhaps the leading indicator of your wellbeing. By contrast, loneliness is such a potential health hazard including increasing the risk of dementia. We simply are wired to be social.
Recharge from Stress
The fast paced complexities of modern life of so often brings excess stress in its wake. Stress releases hormones such as cortisol which is linked with memory issues. Chronic stress is associated with a faster onset of dementia, in addition to increasing mental health conditions such as anxiety, depression and addiction - all of which can adversely impact memory.
All of which implies that learning strategies to recharge from stress has never been more important.
Think downtime, off time, time to be still and simply be. Your brain will remember to thank you for it, literally.
Selfcare
Research looked at five health behaviours of over 2,000 men in Wales, including regular exercise, not smoking, moderate alcohol intake, healthy diet and body weight. Over thirty five years of follow up, exercise had the greatest positive impact in terms of reducing dementia risk. Furthermore, people who followed four or five of the above behaviours were up to 60 per cent less likely to develop dementia!
What’s good for your heart is also good for your brain. A 2017 study in the Journal of the American Medical Association found that middle-aged people with risk factors for heart attacks and stroke are also more likely to develop brain changes that can lead to vascular dementia. So think blood pressure, smoking, cholesterol, blood fat, being sedentary, a high processed food diet, diabetes. You get the picture. Preventing (preferably) and/or aggressively treating these conditions can protect your brain as well as your heart. Think healthier heart, healthier brain!
Preventing head injuries is also a really good idea when it comes to your future brain health with research connecting serious head injuries with increased dementia risk. Think helmets (cycling) seatbelts (always!) and fall prevention measures at home.
Exercise is the greatest pill of all and is essential to maintain a healthy brain (and body).
Of the many lifestyle factors studied, regular exercise is one of the best investments you can make to maintain brain health. Most of the studies report on the effects of aerobic exercise done several times a week and maintained for at least a year.
It can slow cognitive decline with research from the Alzheimer’s society showing that regular exercise can reduce the risk of developing dementia by a whopping 30%.
Here’s what they have to say about exercise and memory :
‘Several prospective studies have looked at middle-aged people and the effects of physical exercise on their thinking and memory in later life. Combining the results of 11 studies shows that regular exercise can significantly reduce the risk of developing dementia by about 30 per cent. For Alzheimer's disease specifically, the risk was reduced by 45 per cent.’
‘Aerobic exercise has also been shown to affect the brains of healthy older people. In a modest-sized controlled trial, one year of aerobic exercise resulted in a small increase in the size of the hippocampus (the key brain area involved in memory), which was the equivalent of reversing one to two years of age-related shrinkage.
A study of 638 people in Scotland that asked people about their activity levels found those who were physically active at age 70 experienced less brain shrinkage over three years than those who were not.’
Strength Training Helps Too !
Researchers at the University of Sydney have recently found that six months of strength training (lifting weights) can help protect brain areas especially vulnerable to Alzheimer’s disease up to one year later.
The team conducted a clinical trial for older people at high risk of Alzheimer’s disease due to mild cognitive impairment.
Mild cognitive impairment involves a decline in memory and other thinking skills despite generally intact daily living skills, and is one of strongest risk factors for dementia. People with mild cognitive impairment are at a one-in-10 risk of developing dementia within a year.
The long-term study found that strength training led to overall benefits to cognitive performance, benefits linked to protection from degeneration in specific subregions of the hippocampus. The hippocampus is a complex structure in the brain with a major role in learning and memory.
All Movement Counts !
While most reported exercise benefits on brain health involve aerobic exercise done several times weekly it is important to remember that all movement counts. Think daily activities such as gardening, housework or brisk walking. It all helps.
Never Stop Learning
Knowledge and learning seems to build extra brain capacity known as ‘cognitive reserve’ which acts as a protective buffer against age related memory decline.
Research published in the BMJ in 2017 has shown an association between higher levels of education and reduced risk of dementia.
Learning an extra language can also support a protective brain buffer, perhaps as it can model a brain workout, helping to conserve brain neurons and grey matter.
Seems as if Mary has been ahead of the science all along!