How is your Memory?

Memory loss related to menopause and normal aging!

You can listen in to the podcast or if you prefer, you can read the blog … the choice is yours. 😊

Poor memory, having difficulty concentrating, and being forgetful is something that many of us will experience during our lives and maybe even more so as we get older.

Today we are going to look at menopause and aging and its effect on our memories and our brain health!  And, identify 13 types of foods that can help us improve memory loss associated with menopause and/or aging.

Poor memory, having difficulty concentrating, and being forgetful is something that approximately 60% of women will experience during menopause.

In addition to menopause, as we get older, naturally our brain gets older as well, which affects us physically and mentally.

So, what happens during menopause and aging that affects your memory, focus, attention, etc and how can food be your friend?

Around the age of 50, I started to worry a bit as my memory seemed to be acting up a little and my focus wasn’t so great either. And, I guess I had what you might call ‘brain fog’.

Have you ever put your keys somewhere and then couldn’t find them? Only to find them in the pantry? Well that was me!

And then on top of that I was suffering from hot flashes and night sweats and even some mood swings.

I thought, what the heck did we women do to deserve this!

So, being a nutrition and health coach, I wanted to know why this happens and what can be done about it.

First thing you should know, it’s a common experience.

One of the reasons for memory loss, lack of focus, etc. is that during menopause our hormone levels are constantly fluctuating.

According to research, this fluctuation in estrogen levels can lead to many symptoms such as hot flashes, night sweats, and anxiety.

Plus research believes that estrogen plays a role in your mood, attention, language (do you ever have trouble trying to find a word that is on the tip of your tongue?) and your memory.

Therefore as your estrogen levels go up and down, which they do quite a bit of during perimenopause and menopause, your brain functioning is affected.

What I found very interesting, is that research has shown a link between the severity and frequency of your hot flashes to lapses in verbal memory.

So, if you are looking for that word often, are you also having a lot of hot flashes?

The good news is, if the issue of memory loss and brain fog is due to menopause, then it should get better once you have gone through menopause.

Here’s something else to think about.

Research is questioning whether memory loss and concentration are due to the changing hormone levels as I just mentioned or is it really caused by the lack of sleep associated with menopausal symptoms such as hot flashes and night sweats.

Without menopause, lack of sleep can cause fatigue, low energy, and can affect your brain function.

It affects your ability to make decisions and good choices. It also affects your mood.

So I found this very interesting, is it menopause or is it lack of sleep or is it maybe a combination of both. What do you think?

My question is ‘How do we control the symptoms of menopause so that we can have a good night’s sleep?’

Now, In addition to menopause, as we get older, so does our brain.

As we age, naturally our bodies will experience change both physically and mentally.

And how much we change and how fast we change is different from one person to the other.

You may be worried about memory loss and mental abilities, (I was) however most of us will have strong memories as we get older.  Good news!

Some of the signs of memory loss that are a part of normal aging are:

• You occasionally may forget the name of an acquaintance … this has happened to me and it is quite embarrassing. And, then later in the day, it comes to you. Have you had that happen to you?
• You may from time to time be searching for a particular word.
• Maybe you have misplaced your glasses and then you find them on the washing machine or on top of your head. 😊
• You don’t remember the details of something that happened a year or so ago.
• Occasionally you may walk into a room and then forget what you went there for.
• You may find that you need to make lists more often.
• You may be easily distracted or you don’t seem to remember what you just read or parts of a conversation.

Well, I don’t know about you, but I was quite happy to hear this falls under normal memory loss from normal aging as I have experienced all of it!

Research from The World Health Organization, known as the WHO, shows that about 40% of us will have some form of memory loss after the age of 65, however this will be a mild form and will not affect your ability to live your day-to-day lives and about 5-8% of us will get dementia.

If are experiencing some type of memory loss due to age and not menopause, you may have what is called Age-Associated Memory loss.

Age related memory loss is a normal part of aging. You may not remember things as quickly or you may forget things from time to time but know that this is not dementia.

If your memory lapses were to become frequent or if a family member or friend becomes quite concerned about your memory lapses then it would be time to go and see your doctor.

So, having said all of this, we can experience memory loss from perimenopause, menopause, and/or lack of sleep and from normal aging.

How we age may depend on our genetics, however, it also depends on our lifestyles and our environment.

If we take care of ourselves, we should all have the ability to live a healthy life with a healthy brain.

So how do we keep our brains healthy?

There are different ways to help keep your brain healthy such as being active physically, any kind of physical activity is good; challenging your brain mentally with cross words and puzzles; being socially active, have a coffee or tea with a friend or a neighbour; managing stress and anxiety through breathing exercises or yoga; and by eating well.

All of this is important and something we should all try and do.

Today we will focus on food intake and some of the foods you can eat to help with memory loss and brain fog.

Before getting into the nutrition aspect, I would like to say that there isn’t a magic food or magic diet or magic lifestyle change that will keep your brain working at 100%. However, you can help keep it healthy .

And this is where nutrition can help. It’s extremely important that your nutrition contains all the minerals, vitamins, and nutrients that your body and brain needs.

Did you know that your brain will use about 20% of the calories that you eat each day? That is quite a bit for something whose weight is about 2% of your total body weight.

If you think about it, for an individual who weighs 150 lbs, their brain would weigh about 3 pounds and that 3 pound brain will require about 300 calories from a 1500 calorie a day diet.

Interesting isn’t it.

So if we are feeding ourselves crap, we will feel like crap and if we want to feel better, we need to eat better. It’s that simple.

The best recipe for brain health and improving memory loss would be to eat a healthy diet that includes a lot of vegetables, fruits, healthy fats, legumes, whole grains, and a variety of herbs and seeds.

And Water!

Let’s start with water … it is so important.

Your brain NEEDS to be hydrated. Studies show that even a 2% drop in water intake can affect your short term memory and focus!

Your brain is extremely important when it comes to the functioning of your body as a whole. It is the brain that sends information to all the other cells in your body so that they can do what they need to do in order for you to survive.

Your brain is working 24/7. For every move you make such as walking, cleaning, typing, dancing, jumping, shovelling, and for all the internal functions such as your heart beating, your kidneys working, your lungs and liver, etc. …

It is your brain that is controlling all of it.

And all this very important activity requires energy.

Water plays a really big part in ensuring that the brain has the needed energy to manage everything.

A brain that is well hydrated will work better, have better focus, will have less memory loss will have improved creativity, better decision making, etc.

Where dehydration, even slight, as I mentioned a 2% drop, can add to confusion and short term memory loss.

Now, here’s the thing the brain is unable to store water so it is crucial to hydrate throughout the day.

How much water is enough water?

An easy guideline would be to drink one cup of water for every 20 lbs of body weight. So if you are 150 pounds, that would be 7.5 cups of water. Let’s round it off to 8 cups.

A great start to your day would be to drink one cup of water upon waking and then set a reminder to drink some water every hour. You can always flavour your water if it makes drinking it easier for you.

I can’t stress enough, how important hydration is!

And ladies, it’s also important for your skin. Dehydration means dehydrated skin which means wrinkles and dry skin

Eating foods such as watermelon, apples, oranges and broth based soups can also help with hydration.

What are the foods that can help with brain health and improve memory?

Well, I have a list of 13 for you. They are not the only foods but they are a great place to start.

If you are on any medications, please check with your doctor if all of these are ok for you as some medications don’t work well with certain foods.

1. Berries are amazing as they are high in antioxidants which can help protect the brain from oxidative stress which in turn can help prevent premature aging and improve brain function. 


   
   And according to research that has been done, Flavonoids, which are the plant pigments that give the berries their bright colours can help improve memory.


   
   Berries can be eaten as is, added to a smoothie, added to some plain greek yogourt, or you can add them to some oatmeal. So many ways to eat your berries. 

   
   
2. Grapes are full of resveratrol which has antioxidant and anti-inflammatory properties. And many studies are showing that they play a role in promoting healthy blood flow and reducing oxidative stress which will help keep the brain happy and healthy.


   
   Plus, grapes are great for maintaining skin health.


   
   You can Eat them as is or you can throw some into a salad or into your yogourt.
  
   
   
3. Watermelon has a good amount of lycopene which is an antioxidant. And we now know antioxidants are what we need! 


   
   Watermelon is also a great source of water and as you just read our brains need to be hydrated otherwise even a 2% decrease in needed hydration can negatively affect mental energy and memory.


   
   Watermelon is something I really enjoy as does my cat! Believe it or not
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4. Avocados are a fruit that is high in monounsaturated fat which is good for improving blood cholesterol levels which can help with improved memory. And they are loaded with B vitamins, support healthy metabolism and can help decrease inflammation.


   
   So, add these to your diet if you want to improve memory as you age.
   
   

I will take half an avocado, leave it in its skin, and then squeeze some lemon and some Himalayan sea salt onto it and then eat it with a spoon. Sooo good. I have also put some salsa where the hole is from the pit and eat it like that … also very good.

   
   
5. When it comes to veggies, dark, leafy greens such as spinach, broccoli, kale, collard greens contain healthy nutrients such as vitamin c and k, folate, and beta carotene which can help slow down age related memory loss. 


   
   Just one serving per day will have positive effects.
   
   You can throw some spinach or kale into a smoothie or into a pasta dish or in a sandwich or make a salad with it

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   If you are not good at getting your greens, you can also supplement with a quality product. I will throw a scoop of greens into my smoothies.
  Here’s the link to the greens I use.  They are very good!
   
   → Greens
   
   
6. Beets are rich in nitrates which work to dilate the blood vessels that supply the heart and brain improving blood flow to them. 

Nitrates may also lower blood pressure which can help reduce the risk of heart disease and stroke. 

   
   
7. Cruciferous vegetables are a great source of folate and vitamin K, which is important for memory and an aging brain. They include broccoli, cauliflower, and brussel sprouts.
   
   These are all good roasted, in soups, or even raw with a dip (make that an avocado dip and you are rocking a healthy brain!)

   
   
8. Fatty fish contain omega 3 fatty acids. According to many, many studies, omega 3’s are beneficial for brain health. Fish such as salmon, trout, mackerel, tuna, cod, and herring.
   
   Research shows that eating them one to two times a week can help to improve memory.
   
   

If fish is not your thing, ask your doctor about an omega 3 supplement. You can also get terrestrial omega 3 from flaxseeds, walnuts, and avocados. 

   
   
9. Shellfish are great sources of vitamin b12 a nutrient that plays a role in preventing memory loss. 

The only thing is that they can be high in cholesterol so eating these in moderation is key.

   
   
10. Walnuts are a good source of protein and healthy fats.  They have antioxidant benefits and can help fight inflammation which in turn may improve memory.


    
    They are high in a particular type of omega 3 fatty acid called Alpha linolenic acid; and, diets rich in this type of fatty acid have been linked to lower blood pressure and cleaner arteries which is great for both the heart and brain.


    
    Plus they taste great. You can add them to yogurt, oatmeal, banana bread or toss them in a salad. 

    
    
11. Complex carbohydrates are high in fibre and packed with antioxidants, vitamins and minerals. Complex carbs such as whole-grains, lentils, legumes, fruits, and veggies are excellent options for brain health.
    
    

Our brain cells are fuelled by glucose which comes from carbohydrates.

 Since the brain doesn’t have the ability to store excess glucose, it needs a steady supply in order to function efficiently.


    
    Complex carbs take longer to digest so they provide a steadier supply of glucose to the brain. They take longer to metabolize and are high in folate, the memory-boosting B vitamin.
    
    

On the other hand, simple carbs such as cookies, candies, cakes, sweetened drinks, and refined sugars are quick to digest. You may experience a spike in energy and then a quick drop which can lead to unstable blood sugar levels. This is a problem if eaten in excess.


    
    In summary simple carbohydrates (AKA sugars’) are associated with impaired memory function whereas complex carbohydrates are associated with healthy brain aging and improved memory both in the short- and long-term. 


    
    It is important to note that carbs are a good thing providing you are eating the right kind of carbs. 

    
    
12. Chia Seeds are a great source of omega 3 fatty acids. Your brain loves them as they can help clean the plague found in the arteries of the brain and they help with the gut brain connection. 


    
    They can reduce the risk of inflammation and are loaded with essential nutrients which play a role in boosting memory.


    
    You can add them to anything eg. yogurt, smoothie, sprinkled on avocado toast, in a salad, etc
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13. Turmeric has been linked to many health benefits.  It is a spice from the plant of the ginger family,  

It is the compound in it, curcumin, that makes it so amazing. 


    
    Studies are showing that curcumin is an antioxidant and has anti-inflammatory compounds that can protect against cognitive decline. 

Turmeric has also been linked to improvement of mood and the reduction of anxiety. 


You can improve your memory, your focus, your mood and your overall brain health by eating the foods we have discussed today.

There are many other foods that can help keep your brain healthy and happy.

Basically if you stick to fruit, veggies, healthy fats, complex carbs, nuts and seeds and water, you will be doing yourself and your brain a big favour!

What’s also important is to stay away from foods that will negatively impact your brain.

Foods such as highly processed foods, foods high in sugar, foods that are high in trans fats, alcohol, aspartame and fish that is high in mercury as mercury is a neurological poison.

So, your goal today is to take a look at your current diet and see how much of the above you have in it.

If you eat lots of it, fantastic. And if you don’t, try to implement some of these healthy brain foods, one at a time, and eventually you will be eating a healthy plate more often than not.

If you have any questions, feel free to reach out by commenting below or sending me an email. Take care, stay healthy, and here’s to aging with vitality

Love the life you live,

Anita Duwel
Certified Holistic Nutrition Coach
Certified Master Workplace Wellness Consultant
FB Group Aging with Vitality
Coach Anita Duwel FB Page
AnitaDuwel@live.com 

PS If you are 45 or over, I invite you to join my Aging with Vitality FaceBook Group. It is a place to share information and strategies on living a life of quality and vitality. Be the first to have access to freebies, challenges, etc.  Also a place to share some funnies!