Changing habits to improve memory

According to a new book Use your brain to change your age by Dr Daniel G. Amen, you can improve your memory and limit the onset of dementia by changing the way you live.

Here are Dr Amen’s top tips:

Don’t overeat

Eating less controls weight and decreases the risk of heart disease, cancer, diabetes and stroke

Fewer calories also increase nerve growth, which is beneficial to the brain

The average 50+ woman needs 1800 calories per day and the average man 2200 calories per day

Eat blueberries and prunes

Eating foods which are anti-oxidant rich reduces the risk of developing dementia

The best anti-oxidant fruits to eat are:

• Blueberries
• Prunes
• Raisins
• Blackberries
• Cranberries
• Strawberries
• Spinach
• Raspberries
• Sprouts
• Plums
• Broccoli
• Avocado
• Oranges
• Red grapes
• Red bell peppers
• Cherries
• Kiwis

Protein helps alleviate stress

Lean protein contains L-tyrosine, an amino acid which creates neuro-transmittersThis is found in:

• Meat
• Poultry
• Fish
• Tofu

Lean protein also contains L-tryptophan, which stabilises mood, improves mental clarity and sleep and decreases aggressiveness

• Fish
• Skinless chicken
• Lean beef
• Beans
• Raw nuts
• Grains
• Broccoli
• Spinach

       Eat protein not carbohydrate for dinner

Carbohydrates relax the brain, as it releases serotonin

Eating protein wakes your brain up

Don’t eat sugar

Sugar damages the brain

Sugar increases inflammation in the body

Sugar makes blood sugar levels rise and fall quickly and so fires the brain erratically

Eat fat

The brain is 60% fat, so if body fat is too low, it wreaks havoc with the brain

The 100 billion brain nerve cells need fatty acids to function. Get these from:

• Salmon
• Tuna
• Mackerel
• Avocado
• Walnuts
• Green, leafy vegetables

Low levels of fatty acids cause:

• Depression
• Anxiety
• ADHD
• Alzheimer’s
• Dementia

        Drink plenty of filtered water

Even slight dehydration increases stress hormones, memory loss and obesity

        Exercise

Aerobics and weight training boost the brain and enhance your mood

Without it, adults lose muscle mass and strength, which can put people at a higher risk of Alzheimer’s

       Play table tennis

Co-ordinated games breed new brain cells

      Take vitamin D

Vitamin D builds bones, the immune system and the brain

Low levels are associated with depression and psychosis

Use your brain to change your age by Dr Daniel G. Amen