Wednesday, November 2, 2011

Nutritional Foods and Supplements that Protect Memory Problems


Memory problems are considered the most disabling consequence of brain injury according to The Essential Brain Injury Guide (Brain Injury Association of America (BIAA), 2007). Impaired memory affects a person’s ability to learn, retain, and use new information and may significantly affect a person’s ability to live independently (BIAA, 2007). The exact location where the brain was injured plays a significant role on what brain functions were subsequently impaired. If the temporal lobe area was injured, changes will often be seen in the following areas: memory, hearing, receptive language and organization and sequencing.  When one struggles to remember or recall information that is being processed, the every day tasks that need to be accomplished become more difficult. When memory problems are present, one may feel scattered, unsure, not knowing where to begin and overwhelmed.

Conveniently, there are ways one can utilize the kitchen, garden, and dining room to help reduce memory problems. When natural foods and spices supplement one’s medication regiment, optimal results can be reached. Studies have found a variety of foods that aide in preventing memory problems, boost concentration or increase overall brain function. Michael Castleman author of The Healing Herbs recommends using the healing herbs bacopa, eleuthero, ginkgo, and ginseng to help with memory improvement (2009). For the purposes of this article we will focus primarily on the foods that Dr. James Duke author of The Green Pharmacy Guide to Healing Foods, found to support in the prevention of memory problems. These foods include, but are not limited to: black-eyed peas, plant oils, citrus fruits, grapes, pomegranates, sage, turmeric, blueberries, celery, garlic and ginger (2008).

Black-eyed peas are rich in B6, B12 and folate. Folate is a B vitamin also known as folic acid. Memory loss has been deemed as one of the earliest symptoms of B12 deficiency. To counter memory loss due to B12 deficiency, one can increase their B12 intake via vitamins or intake of vitamin B12 enriched foods. According to Dr. James Duke, consuming a variety of plant foods rich in folate and B vitamins may offer protection against memory loss (2008). There are other plant foods that can be consumed in addition to black-eyed peas that are rich with folate and B vitamins and these include: lentils, avocados, sunflower seeds, spinach, asparagus, and orange juice. Suggested food sources of B12 include: clams, beef liver, fortified cereal and trout (Duke, 2008).

Research has shown that diets higher in monounsaturated and polysaturated fats and lower saturated fats are linked to improved cognitive performance (Duke, 2008). Improved cognitive performance can help strengthen the presenting memory problems. Unsaturated fats have been found to have a protective effect on memory. Eating healthy fats found in olive, canola, peanut and sunflower oils along with avocados, peanut butter, nuts and seeds, can not only protect one's memory, but also keep cholesterol levels at bay.

In his book The Green Pharmacy Guide to Healing Foods, Dr. James Duke discusses a study done in Baltimore at the Johns Hopkins University that found that those that took supplements of vitamins C and E were 64 percent less likely to develop Alzheimer’s (2008). These odds are worth looking into. The study found that if one implements a vitamin-enriched diet into their daily regiment, the odds of combating memory problems specifically found in Alzheimer are increased. Consuming fruits and vegetables such as: papaya, orange juice, cooked broccoli, strawberries, kiwifruit, raisin bran cereal, canned tomato paste, sunflower seeds, almonds and spinach have powerful antioxidant effects is far better than taking only supplements of vitamins C and E. Foods richly filled with vitamins are the better choice when trying to ensure proper vitamin intake in one's diet.

Having increased mental function can help one stay on task, remain focused and have the needed mental capacity to use compensatory skills in the areas where memory is weak. Studies have shown that resveratrol reduces free radicals that result from a buildup of the element that creates cell-killing plaques in the brain (Duke, 2008). Resveratrol is a polyphenol that can be found in grapes. Pomegranites also contain polyphenols along with salicylate, ellagic acid, and many other chemicals that act against inflammation and oxidation. Studies done on mice have demonstrated that drinking pomegranate juice may lead to better mental function (Duke, 2008). These studies suggest that increasing one's intake of juices filled with polyphenols as found in pomegranite juice could essentially produce the same results as found in the studies that were done.

Michael Castleman author of The New Healing Herbs, pointed out that John Gerard may have been on to something when he wrote that sage “quickeneth the memory” (2009). The word sage when translated from Latin means, “to save.” Sage can help save memory! If one is slowly losing their memory, it may be time to look into ways to save what can still be saved. Sage has been found to have an effect by blocking enzymes that break down a particular neurotransmitter in the brain. It may also help protect the brain by discouraging the creation of free radicals and counteracting inflammation (Duke, 2008). Sage can easily be added into one's diet by incorporating it as a seasoning in common daily dishes.

Turmeric is a yellow-orange spice taken from a root and has anti-inflammatory and antioxidant effects that may counteract the inflammation and oxidation found in Alzheimer’s disease (Duke, 2008).  Michael Castleman has found from research and evidence, that Turmeric is a powerfully medicinal herb that stimulates the immune system and reduces risk of heart disease, cancer, dementia, ulcers, colitis, arthritis, cataracts, scabies, liver damage, food poisoning, and irritable bowel syndrome (2009). Counteracting inflammation is not only important for those struggling with Alzheimer's, it is also important for prevention for those in the early stages of memory loss. Ginger is another spice taken from a root that can offer helpful ways to protect your memory as it contains two dozen antioxidants and two dozen anti-inflammatory compounds.

According to Joe and Terry Graedon, James Josephs from Tufts University who is a leading neuroscientist and expert on the effects of berries and brain function, found that blueberries produced cognitive benefits in the tests that he ran (2011). Additional studies have shown that blueberry extracts may improve mental performance.  A strong, healthy brain with stable mental performance is essential for overall functioning. If one wants to increase his or her physical strength and overall performance, he or she must invest the time and discipline to train the body to build up the desired level of strength. Likewise, if one wants to increase mental performance and a healthy brain, discipline in one's diet and vitamin intake is needed so that optimal results can be achieved. According to Dr. James Duke, it is possible that the powerful antioxidants in blueberries could help keep your brain healthy (2008).

Prevention is key to most, if not all diseases or health related issues. If a method for prevention is an option for one's condition, it is wise to heed the advice and take preventative measures. Celery and flax seed have both been found to prevent memory loss. Both celery and flax seed contain luteolin, which is a component that lowers levels of plaque-forming proteins in the brain. This counteracts risk factors associated with memory loss and Alzheimer’s by decreasing atherosclerosis, inflammation and oxidative damage (Duke, 2008). Garlic has also been found to be beneficial with preventing memory loss as it works as an antioxidant, reducing inflammation and cholesterol production.

Whether one is a Traumatic Brain Injury (TBI) Survivor, battling with dementia, Alzheimer or simply facing early stages of memory loss due to age, there are ways one can utilize the natural resources around to help reduce memory problems. There is no risk involved in bettering one’s overall well-being and health. The fact remains that when natural foods and spices supplement one’s medication regiment, optimal results can be reached. So aim high and reach for optimal change!

This article was written by Jessica Felix Jager, MSW/Program Director of the TBI Hope Department in Living Waters Ministry. This article was also posted on the TBI Hope Nutraspace blog site, a networking site designed to bring nutritional awareness concerning different health issues from leading experts. To see the article or join Nutraspace, visit: www.nutraspace.com

References
Brain Injury Association of America (2007). The Essential Brain Injury Guide (4th ed). Ypsilanti, MI: Rainbow Rehabilitation Centers, Inc.

Castleman, M. (2009). The new healing herbs. New York, NY: Rodale, Inc.

Duke, J.A. (2008). The green pharmacy guide to healing foods. New York, NY: Rodale, Inc.

Graedon, J. & Graedon, T. (2011). The people’s pharmacy: Quick and easy home remedies. Washington, D.C.: National Geographic Books.

2 comments:

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