Wellness Blog
Staying sharp as you age: Enhancing memory and mental function
If you prioritise your health and train your brain every day to enhance memory and mental function, your age is merely a number!With aging comes different things, good and bad. We gain more wisdom through a breadth of life experiences, but at the same time, our body inevitably shows signs of all the physical and physiological wear and tear it's endured over the years. Our mental sharpness in particular is one of the first bodily functions to reflect signs of ageing. You may notice little things like slips in memory or decision-making that tend to happen more often, challenges in remaining focused and alert, or difficulty learning new tasks and maintaining mental clarity throughout the day. Enhancing memory and mental function become a priority for older individuals as cognitive abilities begin to diminish as a normal part of life. Though it is expected that mental function will decline over time, it can still be a stressful experience for older individuals that depend on retaining sharpness in their mental abilities to get through their day-to-day activities. You may relate to this as well, as your job, lifestyle, interests, or family life all require you to be able to think on your feet. This article offers options for those individuals dealing with this health issue and who have made enhancing memory and mental function a top concern. Though the process of mental ageing cannot be stopped, there are things one can do to slow it down and make the transition to one's sunset years more comfortable. Below, we talk about how to enhance memory and mental function in your older years through continued strengthening of the body via exercise and diet, as well as through proper supplementation.Enhancing memory and mental function through exercise and dietEnhancing memory and mental function is not only a matter of keeping one's mind healthy; it requires you to keep all body systems up and running, as a holistically healthy body contributes to overall brain health and good mental function. You can do this in two ways: making sure that your body gets adequate exercise as well as by eating well. Exercising mind and body The first thing to know about exercise and mental function is that physical activity is integral in the development of new nerve cells and increases the connections between brain cells. When these bodily processes continue to go smoothly even in old age, mental function is more likely to stay efficient and adaptive (1) Apart from getting enough physical activity, enhancing memory and mental function also involves doing adequate mental exercises. It's a natural process for our brains to become familiar with our everyday tasks and habits, especially when we settle into a daily routine at work and with our personal lives. We're exposed to much less mental stimulation as we advance in life, and this causes our brain to stop growing and developing. To combat this, we can engage in novel activities such as learning a new skill, exploring new hobbies, reading books, taking a class or joining a workshop or staying connected with others in a variety of social contexts (3). Eating for healthy mental function Healthy diets are a concern for individuals of every age. Though nutritional needs may change as we go through different life stages, it's still imperative we eat in accordance with what our bodies need. While it's true that old age means we become less active, need fewer calories, and are much more prone to developing aches and pains, there are foods that we should be conscious about avoiding or including during mealtimes. Enhancing memory and mental function in old age requires one to incorporate fruits, vegetables, whole grains, as well as lean meats like fish and poultry into your diet. On the other hand, you must limit sugar, salt, and bad fats (2). You can always consult with a licensed nutritionist if you wish to deepen your knowledge about specific foods that are right for enhancing memory and mental function. A consultation on the best methods of food preparation should also be in order for one to reap the benefits of healthy foods you eat.Supporting exercise and diet with supplementation Enhancing memory and mental function may also be achieved by taking the right mineral and vitamin supplements for your specific health concerns. Older individuals may want to look into supplements that target maintaining mental function as they advance in age, some of which we list here.ZincZinc is a micronutrient that supports brain function. It is found in high levels throughout the brain, including the hippocampus, the brain's centre of learning and memory (13). A deficiency in this nutrient may affect working memory.IronIron is necessary for red blood cell production and maintaining oxygen levels in the blood. When iron contributes to these processes, it's better able to support brain function (4).AstaxanthinAmong older individuals, Astaxanthin has shown benefits in the maintenance of cognitive function. This substance contains neuroprotective properties that strengthen this function (5).AshwagandhaTraditionally used in India's ancient system of medicine, this centuries-old super herb is beloved for its ability to reduce cognitive fatigue.MagnesiumDespite not being produced by the body naturally, magnesium is necessary for protecting nervous system health as well as supporting overall brain function throughout life (6).Vitamin B ComplexVitamin B levels are linked with brain atrophy, hence, getting enough of it on a daily basis has been found to contribute to brain health and function (7).Acetyl L-CarnitineSupplementation of Acetyl L-Carnitine exerts neuroprotective effects and supports nervous system health. It's also able to aid in the creation of neurotransmitters, ensuring that our brain is able to communicate effectively with other organs and systems in the body (8).Vitamin CAscorbate, also known as Vitamin C, is a vital antioxidant that acts as a neuroprotective agent that is essential in supporting brain function (9).Vitamin B12The brain and nervous system as a whole benefit from Vitamin B12 supplements. This vitamin maintains brain health as we advance in life, being a critical ingredient in protecting mental function (10).Ginkgo and BrahmiThe potent combination of Ginkgo and Brahmi is well known to those who subscribe to the ancient Indian and Chinese system of healing and health. Taken together in a single supplement, one can experience deep nourishment of the brain and support of brain heath (11).Fish oilWith the brain being made up of mostly omega-3 fatty acids, healthy fats such as those found in fish oil are crucial for brain development, integrity, function and overall health. It then comes to no surprise that this supplement supports nervous system functioning and brain health (12).Remember that the brain is one of the most important parts of our body that we need to take care of and that this remains true even as we get older. Enhancing memory and mental function requires us to care for our brains and bodies overall via physical and mental exercise, eating healthily, and taking appropriate supplements such as those provided by Vitable Australia. You can create your personalised vitamin packs to help you achieve your specific health goals thanks to Vitable Australia's flexible and highly customisable vitamin supplement services. With Vitable's vitamin subscription service, you can get the essential supplements for protecting mental function such as fish oil, iron, magnesium, vitamin B complex, Acetyl L-Carnitine, Vitamin C, zinc, Gingko & Brahmi, Ashwagandha, and Astaxanthin. Your vitamin packs from Vitable can also be delivered straight to you anywhere in Australia for maximum convenience and reliability. *Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. Harvard Health Publishing. “12 ways to keep your brain young”. Harvard Health Publishing. Published January 29, 2020, on https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young. Accessed January 10, 2021.2. National Institute of Aging. “Cognitive Health and Older Adults”. National Institute of Aging. Published (n.d.) on https://www.nia.nih.gov/health/cognitive-health-and-older-adults. Accessed January 10, 2021.3. Help Guide. “How to Improve Your Memory”. Help Guide. Published (n.d.) on https://www.helpguide.org/articles/healthy-living/how-to-improve-your-memory.htm. Accessed January 10, 2021.4. Vitable. “Iron”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/iron. Accessed January 10, 2021.5. Vitable. “Astaxanthin”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/astaxanthin. Accessed January 10, 2021.6. Vitable. “Magnesium”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/magnesium. Accessed January 10, 2021.7. Vitable. “B Complex”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/b-complex. Accessed January 10, 2021.8. Vitable. “Acetyl L-Carnitine”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/acetyl-l-carnitine. Accessed January 10, 2021.9. Vitable. “Vitamin C Plus”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/vitamin-c-plus. Accessed January 10, 2021.10. National Center for Biotechnology Information. “Vitamin B12, cognition, and brain MRI measures”. Published September 2011 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3179651/. Accessed February 18, 2022. 11. Vitable. “Gingko & Brahmi”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/ginkgo-brahmi. Accessed January 10, 2021.12. Vitable. “Fish Oil”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/fish-oil. Accessed January 10, 2021.13. Warthon-Medina, M., "Zinc intake, status and indices of cognitive function in adults and children: a systematic review and meta-analysis". European Journal of Clinical Nutrition. Published April 2015 on https://www.nature.com/articles/ejcn201560. Accessed January 21, 2022.
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Enhance your memory: Boosting mental recall
Memory is an important tool for humans to emotionally and physically function; we use it every day as a faculty of the brain that helps information to be stored and retrieved at will. Memory is subdivided into short-term and long-term (1). Memory is necessary to perform an action and function properly in the world. Therefore, exercising how to boost memory recall is of utmost importance.Ways to improve memoryAlthough it's perfectly normal to forget things once in a while, to ensure our recall and memory function doesn't deteriorate later in life, there are certain things we can do each day (2). Fortunately there are certain ways to sharpen memory.Incorporating physical activity into your day allows increased blood flow throughout the body as well as the brain. Exercise should be done for a minimum of 150 minutes per week. Staying mentally active through stimulating activities (e.g., solving puzzles, learning a new instrument or language) is also another way to boost memory recall (2).Restful and adequate sleep stabilizes memories, while a healthy diet benefits overall health, which includes the brain (2).Socialising with others prevents depression and stress, which both contribute to memory loss (18). Practice organisation both in your home, work, and other matters. Make to-do lists; note down appointments and events in a planner or calendar. Designate certain places to put important items like keys and wallets (2).Taking care of any health conditions you might have is also paramount to boosting memory recall. Medication for certain conditions can affect memory but with regular consultations with your doctor, it should be manageable (2).Vitamins that could protect your memoryAshwagandha, or Indian ginseng, is used in tonics that benefit a person's mental faculties. Due to its cognition-promoting effect, it is believed to promote short term memory. On a molecular level, it supports healthy stress response in the body by enhancing the synthesis of dendrites, through which impulses from neighbouring cells pass on their way to the nerve cell body (3).Magnesium is another substance that can help boost mental recall. According to a study, this mineral improved learning ability, including short- and long-term memory, in rats – indicating that it supports mental function (4).Vitamin B12, as part of the vitamin B complex family, is needed for amino acids to become neurotransmitters such as serotonin, melatonin, and dopamine (5, 6), suggesting that it maintains brain function.Zinc, a mineral necessary for general health and wellbeing, is found in high levels in the brain's hippocampus. A lack of zinc during pregnancy and lactation is associated with congenital issues related to the nervous system (7).It is suggested that iron maintains brain function as it is involved in the breakdown of molecules into energy as well as in the production of neurotransmitters and myelin (8), which wraps arounds nerves for the proper transmission of impulses (9). Iron could play a role in how to boost memory recall.A study on astaxanthin showed that it had a significant, positive impact on the memory of older adults who have memory problems, suggesting that it helps support mental function in ageing individuals (10).Meanwhile, research on acetyl L-carnitine indicated that treatment with ALC mitigated cognition deficits (11), therefore supporting cognitive function.Vitamin C too maintained good brain function by enhancing performance in cognitive tasks, according to a study on healthy adults aged 20 to 39 (12).Omega-3 polyunsaturated fatty acids from fish oil supports brain function: a study showed that it improved blood flow to the brain during mental activity (13). It also helped in brain development in adult brains (14). Veg omega promotes brain health by maintaining fluidity in the cell membranes (made up of lipids (14)), brain development, and cognitive function, among others (15).Ginkgo Brahmi enhances mental recall as a study showed it improves mental processes such as long-term memory (16). It does this by activating pathways in the brain that deal with memory and learning abilities (17).Find out more about other supplements that can support brain health:Zinc | Iron | Astaxanthin | Ashwagandha | Magnesium | Acetyl L-carnitine | Vitamin C | Vitamin B12 | Ginkgo Brahmi | Fish oil | Vegan Omega*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: MedlinePlus. "Memory". MedlinePlus. Published n.d. on https://medlineplus.gov/memory.html. Accessed 19 Jan 2022. Mayo Clinic Staff. "Memory loss: 7 tips to improve your memory". Mayo Clinic. Published 10 March 2021 on https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/art-20046518. Accessed 19 Jan 2022. Singh, N., Balla, M., de Jager, P., & Gilca M. "An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda." National Center for Biotechnology Information. Published 3 Jul 2011 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/. Accessed on 8 Jan 2022. Slutsky, I., et. al., "Enhancement of learning and memory by elevating brain magnesium." Neuron. Published Jan 2010 on https://pubmed.ncbi.nlm.nih.gov/20152124/. Accessed 19 Jan 2022. Kennedy, David., "B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review". Nutrients. Published Feb 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/. Accessed 19 Jan 2022. PubChem. "Tyrosine". PubChem. Published n.d. On https://pubchem.ncbi.nlm.nih.gov/compound/tyrosine#section=Absorption-Distribution-and-Excretion. Accessed 19 Jan 2022. Pfeiffer, C., Braverman, E., " Zinc, the brain and behavior". Biol Psychiatry. Published Apr 1982 on https://pubmed.ncbi.nlm.nih.gov/7082716/. Accessed 19 Jan 2022. Pinero, D., Connor, J., " Iron in the Brain: An Important Contributor in Normal and Diseased States". SAGE Journals. Published Dec 2000 on https://journals.sagepub.com/doi/10.1177/107385840000600607. Accessed 19 Jan 2022. Medline Plus. "Myelin". Medline Plus. Last Updated January 2022 on https://medlineplus.gov/ency/article/002261.htm. Accessed 19 Jan 2022. Sekikawa, T., et. al., " Cognitive function improvement with astaxanthin and tocotrienol intake: a randomized, double-blind, placebo-controlled study". J Clin Biochem Nutr. Published Nov 2020 on https://pubmed.ncbi.nlm.nih.gov/33293773/. Accessed 19 Jan 2022. Malaguarnera, M., et. al., " Acetyl-L-carnitine improves cognitive functions in severe hepatic encephalopathy: a randomized and controlled clinical trial". Metab Brain Dis. Published Dec 2011 on https://pubmed.ncbi.nlm.nih.gov/21870121/. Accessed 19 Jan 2022. Sim, M., et. al., " Vitamin C supplementation promotes mental vitality in healthy young adults: results from a cross-sectional analysis and a randomized, double-blind, placebo-controlled trial". Eur J Nutr. Published Sept 2021 on https://pubmed.ncbi.nlm.nih.gov/34476568/. Accessed 19 Jan 2022. Northumbria University. "Boosting mental performance with fish oil?". ScienceDaily. Published Oct 2011 on https://www.sciencedaily.com/releases/2011/10/111021074640.htm. Accessed 19 Jan 2022. Lange, K., "Omega-3 fatty acids and mental health". Globe Health Journal. Published March 2020 on https://www.sciencedirect.com/science/article/pii/S241464472030004X. Accessed 19 Jan 2022. Vitable. “Veg Omega”. Vitable. Published n.d. on https://www.get.vitable.com.au/products/veg-omega. Accessed 19 Jan 2022. Kaschel, R., " Ginkgo biloba: specificity of neuropsychological improvement--a selective review in search of differential effects". Hum Psychopharmacol. Published July 2009 on https://pubmed.ncbi.nlm.nih.gov/19551805/. Accessed 19 Jan 2022. ScienceDirect. "Bacopa monnieri". ScienceDirect. Published n.d. On https://www.sciencedirect.com/topics/medicine-and-dentistry/bacopa-monnieri. Accessed 19 Jan 2022. https://www.medicalnewstoday.com/articles/321019#Social-context-determines-healthful-habits. Feb 2018
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