Every day I see patients who say their memory is just not as good as it used to be and they want help to boost their brain power. If you suffer the same problem, there are a number of actions you can do to boost your brain power.

First, regular exercise is essential. Multiple studies have confirmed that physical exercise promotes brain blood flow (1,2), stimulates production of more blood vessels for better blood flow (3), improves blood flow to brain cells (4,5,6), and stimulates more production of proteins used in neuropath ways called neurotrophins (7,8). All these contribute to the exercise induced brain boosting and brain fitness to help meet your cognitive demand of your life.

Intensive aerobic exercise is good, and if you can do this for 40 to 60 minutes a day, studies have shown better cognition in older women. (8) But doing as quick 10 minute vigorous workout also can help interspersed with an active lifestyle. In fact, the Mayo Clinic has concluded that, “Any frequency of moderate exercise performed in midlife or late life was associated with {reduced odds} of MCI (Mild Cognitive Impairment).”(9)

Other studies have repeatedly shown that older individuals who regularly participate in physical exercise are less likely to have cognitive decline, MCI, or Alzheimer’s disease. (10, 11, 12)

Another form of exercise, mental exercise, is also important. Not only is it good to exercise your body, but it is equally important to exercise your brain. Continuing to learn new things, being mentally engaged in life, and practicing cognitive skills can help prevent cognitive decline, dementia and Alzheimer’s disease. (13, 14, 15) Mental exercise can also boost normal functioning minds. (16)

Next, reducing your weight to a normal is vital. If you are overweight, we would suggest you lose the extra pounds. Studies showed that obese people experience a 22.5% faster decline in their cognitive tests scores than those with normal weight. (17) The higher your excess weight and obesity, the more cognitive decline is present and the worse your memory becomes. (18) Lowering your sugar levels is important too, so we recommend that you maintain a low carbohydrate diet for life whenever possible.

To provide yourself with energy to do things daily, instead of ingesting high sugar and carbohydrate foods, consider providing those energy calories by eating foods with good fats or take supplements of these. Medium chain fatty acids, such as coconut oil, and omega 3 fatty acids, such as in olive oil and fish oil, are the healthy fats that you should concentrate. Indeed, these have been used to help treat and prevent cognitive decline. (19)

Finally, using supplements have been shown to improve brain function and memory. I mentioned Omegas already. To get the best results, take 1000 mg to 2000 mg twice daily for improved cognition. The have been shown to protect the brain too, particularly the white madder which is essential for proper memory and brain function. (20)

Vitamin D in adequate amounts to give you high blood levels in the range of 50 to 85 is important for proper brain function. Indeed, this have been shown to decrease Alzheimer’s dementia. To reach these levels, most people require supplements of Vitamin D, at least 5,000 units a day. Vitamin D has been shown to boost mental ability with higher tests scores of cognitive performance, particularly cognitive flexibility, perceptual complexity, and reasoning. (21) Moreover, low levels of vitamin D were associated with lower scores on cognitive assessment. (22)

An ancient Chinese herbal medicine extracted from the root of the exotic orchid, called gastrodin, has been used to improve cognition in China for thousands of years. There has been a plethora of studies that confirm this product’s benefits. Gastrodin acts as a broad-spectrum “brain shield” to protect against various factors that cause age-related degradation of our mental processes. It also has been shown to boost your cognition and memory.

New research has found that gastrodin has regenerative properties that include rebalancing neurotransmitters, enhancing brain regrowth, boosting memory (enhanced plasticity), improving blood flow, decreasing memory loss, protecting brain functions during a stroke, and potentially reducing risk of Alzheimer’s and Parkinson’s diseases. (23-27) In short, gastrodin can provide exceptional multi-factorial brain protection and boost your brain function. To learn more about this fascinating supplement, click here.

Other supplements that improve neurotransmitter functions within your brain and can thus improve your memory and brain power are Acetyl L Carnitine, GABA, and phosphatidyl choline. A product that has multiple ingredients that improve brain function is Brain Sustain. It was formulated by a neurologist and represents over 30 years of neuroscience research to boost brain power.

If you are interest in boosting your brain function and memory, take the above actions and go with them. For further help, call us to enroll in one of our anti-aging programs at 817-399-8783.

References:

  1. Linkis P, Jørgensen LG, Dynamic exercise enhances regional cerebral artery mean flow velocity. J Appl Physiol. 1995 Jan;78(1):12-6.
  2. Querido JS, Sheel AW. Regulation of cerebral blood flow during exercise. Sports Med. 2007;37(9):765-82.
  3. Lista I, Sorrentino G. Biological mechanisms of physical activity in preventing cognitive decline. Cell Mol Neurobiol. 2010 May;30(4):493-503.
  4. Van der Borght K, Kóbor-Nyakas DE, Klauke K, et al. Physical exercise leads to rapid adaptations in hippocampal vasculature: temporal dynamics and relationship to cell proliferation and neurogenesis. Hippocampus. 2009 Oct;19(10):928-36.
  5. Pereira AC, Huddleston DE, Brickman AM, et al. An in vivo correlate of exercise-induced neurogenesis in the adult dentate gyrus. Proc Natl Acad Sci USA. 2007 Mar 27;104(13):5638-43.
  6. Ploughman M. Exercise is brain food: the effects of physical activity on cognitive function. Dev Neurorehabil. 2008 Jul;11(3):236-40.
  7. Floel A, Ruscheweyh R, Kruger K, et al. Physical activity and memory functions: Are neurotrophins and cerebral gray matter volume the missing link? Neuroimage. 2010 Feb 1;49(3):2756-63.
  1. Geda YE, Roberts RO, Knopman DS, et al. Physical exercise, aging, and mild cognitive impairment: a population-based study. Arch Neurol. 2010 Jan;67(1):80-6.
  2. de la Fuente-Fernandez R. Impact of neuroprotection on incidence of Alzheimer’s disease. PLoS ONE. 2006;20(1):e52.
  3. Ainslie PN, Cotter JD, George KP, et al. Elevation in cerebral blood flow velocity with aerobic fitness throughout healthy human ageing. J Physiol . 2008 Aug 15;586(16):4005-10.
  4. Deslandes A, Moraes H, Ferreira C, et al. Exercise and mental health: many reasons to move. Neuropsychobiology. 2009;59(4):191-8.
  5. Crawford JG. Alzheimer’s disease risk factors as related to cerebral blood flow. Med Hypotheses. 1996 Apr;46(4):367-77.
  6. de la Fuente-Fernandez R. Impact of neuroprotection on incidence of Alzheimer’s disease. PLoS ONE. 2006;20(1):e52.
  7. Spector A, Thorgrimsen L, Woods B, et al. Efficacy of an evidence-based cognitive stimulation therapy programme for people with dementia: randomised controlled trial. Br J Psych. 2003;183(3):248-54.
  8. Belleville S, Gilbert B, Fontaine F, Gagnon L, Menard E, Gauthier S. Improvement of episodic memory in persons with mild cognitive impairment and healthy older adults: evidence from a cognitive intervention program. Dement Geriatr Cogn Disord. 2006;22(5-6):486-99.
  9. Available at:http://www.psychologytoday.com/blog/fulfillment-any-age/201004/building-better-brain-strengthening-your-mental-muscle. Accessed October 17, 2013.
  10. Singh-Manoux A, Czernichow S, Elbaz A, Dugravot A, Sabia S, Hagger-Johnson G, Kaffashian S, Zins M, Brunner EJ, Nabi H, Kivimäki M. Obesity phenotypes in midlife and cognition in early old age: The Whitehall II cohort study. Neurology. 2012;79:755-762.
  11. Diana R. Kerwin, Yinghua Zhang, Jane Morley Kotchen, Mark A. Espeland, Linda Van Horn, Kathleen M. McTigue, Jennifer G. Robinson, Lynda Powell, Charles Kooperberg, Laura H. Coker, Raymond Hoffmann. “The Cross-Sectional Relationship Between Body Mass Index, Waist–Hip Ratio, and Cognitive Performance in Postmenopausal Women Enrolled in the Women’s Health Initiative.” Journal of the American Geriatrics Society, July 2010.
  12. Tony Valente, Juan Hidalgo, Irene Bolea, Bartolome Ramirez, Neus Angles, Jordi Reguant, Jose Ramon Morello, Cristina Gutierrez, Merce Boada, Mercedes Unzeta. “A Diet Enriched in Polyphenols and Polyunsaturated Fatty Acids, LMN Diet, Induces Neurogenesis in the Subventricular Zone and Hippocampus of Adult Mouse Brain.” Journal of Alzheimer’s Disease, Volume 18, Number 4, in-press.
  13. Circulating omega-3 polyunsaturated fatty acids and subclinical brain abnormalities on MRI in older adults: the cardiovascular health study.” J Am Heart Assoc. 2013 Oct 10;2(5):e000305.
  14. Jennifer S. Buell, Tammy M. Scott, Bess Dawson-Hughes, Gerard E. Dallal, Irwin H. Rosenberg, Marshal F. Folstein, Katherine L. Tucker. “Vitamin D Is Associated With Cognitive Function in Elders Receiving Home Health Services.” J Gerontol A Biol Sci Med Sci, 2009 64A(8): 888-895; doi:10.1093/gerona/glp032.
  15. Amie Peterson, Nora Mattek, Aaron Clemons, Gene Bowman, Teresa Buracchio, Jeffrey Kaye, Joseph Quinn. “Vitamin D, Fall Frequency, and Cognitive Function in Free-Living Elders” (Abstract P04.037), presented at the 2010 Annual Meeting of the American Academy of Neurology.
  16. Ramachandran U, Manavalan A, Sundaramurthi H, et al. Tianma modulates proteins with various neuro-regenerative modalities in differentiated human neuronal SH-SY5Y cells. Neurochem Int. 2012 Jun;60(8):827-36.
  17. Manavalan A, Ramachandran U, Sundaramurthi H, et al. Gastrodia elata Blume (tianma) mobilizes neuro-protective capacities. Int J Biochem Mol Biol. 2012;3(2):219-41.
  18. Zhang CY, Du GY, Wang W, et al. Effects of tianma gouteng fang on transmitter amino acids in the hippocampus extracellular liquids in freely moving rats subjected to brain ischemia. Zhongguo Zhong Yao Za Zhi. 2004 Nov;29(11):1061-5.
  19. Lu SL, Liu X, Wang JL, et al. The development of nao li shen and its clinical application. J Pharm Pharmacol. 1997 Nov;49(11):1162-4.
  20. Descamps E, Petrault-Laprais M, Maurois P, et al. Experimental stroke protection induced by 4-hydroxybenzyl alcohol is cancelled by bacitracin. Neurosci Res. 2009 Jun;64(2):137-42.