Have I switched the oven off? Why did I come into this room? These are all normal thoughts that run through everyone’s mind when they think they have forgotten to do something. But when do harmless memory slips start to turn into severe memory loss?
It has been predicted by the Alzheimer’s Society that over a million people in the UK will be diagnosed with a form of dementia by 2025, with currently 850,000 people suffering from the cognitive disease.* Dr Marilyn Glenville’s new book, Natural Solutions For Dementia and Alzheimer’s sheds light on the new medical advances and research in Dementia and Alzheimer’s, introducing the ways we can prevent our brains from developing Dementia and Alzheimer’s sooner rather than later through her seven – step brain protection plan.
So how can we make our memory better and help improve our brain health? We asked Dr Glenville for her top five tips to help prevent short-term memory loss:
1. Take Your Diet To The Med
There are links that eating the right nutrients can improve your memory cells and reduce cognitive decline. The Mediterranean diet which is full of plenty of fruit, vegetables, nuts, fish, and starchy foods including pasta is recommended to improve your memory and recall the most and keep Alzheimers at bay.
“Acetylcholine is critical for memory and brain function. Choline is a precursor (starting block) for acetylcholine and is contained in high amounts in egg yolks and is also found in soya and nuts. So these are good foods for boosting memory and brain function.” Dr Glenville says.
2. Sexual Healing
Having regular sex can help heal your mind as well as your senses as it stimulates cell growth in your hippocampus which controls your long-term memory, keeping your cognitive functions sharper and delaying memory loss. Studies have shown that sexually active men aged between 50-89 scored higher by 23 per cent on word tests and 3 per cent on number puzzles and women scored higher by 14 per cent on word tests and 2 per cent on number puzzles.
3. Sleep In
If you suffer from sleepless nights then this can increase your risk of Alzheimer’s. This is because your amyloid plaque is cleared away during sleep when your cerebrospinal fluid washes out toxins. In layman’s terms, this means your brain cells shrink and the fluid clears away any waste. You should ensure to get eight hours of sleep every night to increase your chances of cognitive function and make you more alert for the day ahead.
Additionally, sleeping on your side in the foetal position is the best way to sleep for your brain to better remove the ‘brain waste’ chemicals, such as beta-amyloid proteins.
4. Train Your Brain
It’s not only your body that needs to keep fit but so does your brain as Dr Glenville says: “If you view your brain as a muscle, if you don’t use it, it will atrophy. In the same way that you would exercise your muscles, if you exercise and stimulate your brain it could be possible to improve your brain reserve, stimulating your brain to form new connections.”
Keep your mind fit by indulging in regular mental exercises to challenge your cognitive function. Playing a game of chess, doing a crossword, learning a new language and reading books are great activities to make your mind work harder by figuring out information.
5. Clean Your Gums
It may come as a surprise to you but periodontitis or better known as gum disease has been linked to cognitive decline. Those who don’t look after their gums are six times more likely to have Alzheimer’s. Make sure to regularly visit your dentist, brush and floss your teeth on a daily basis and use mouthwash to further remove plaque and food particles to help avoid gum disease.
Natural Solutions For Dementia and Alzheimer’s by Dr Marilyn Glenville – £12.77, from: www.marilynglenville.com
*Statistics provided by The Alzheimer’s Society, alzheimers.org.uk