Top Neurologist Reveals Surprising Ways to Fight Dementia - Including Eating Chocolate!
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These days, it’s super important to ensure both our minds and our memories remain sharp, especially as we age. We want to maintain our mental acuity and stay away from degenerative brain diseases, like dementia, which is all too common.
So, what in the world can we do to protect ourselves from the heartbreak of dementia?
Well, members, we have some good news for you! Famed neurologist and author Dr Richard Restak just revealed the easiest and most delicious way you can boost your memory and maybe even ward off dementia.
In an extract from his new book, The Complete Guide To Memory, Dr Restak points out that memory is absolutely the linchpin for keeping your mental agility and sharpness intact.
Even better? There are several simple things you can do that not only help you maintain strong memory function, but can also potentially improve it.
From snacking on dark chocolate and taking power naps, to consuming leafy greens and tasty berries, here are Dr Restak’s top tips for keeping your memory skills in the best shape and reducing your risk of dementia in the coming years:
1. Take afternoon naps
We all know that getting a good night’s sleep is essential for keeping our minds sharp. But did you know that taking afternoon naps can also be beneficial for our brain health?
According to top neurologist Dr Restak, a nap in the afternoon is great for recharging and supercharging the brain.
This is because, during deep sleep, the synapses (structures that pass signals through the brain) move information from the hippocampus (the part of the brain that is the starting point for the formation of memory) along nerve pathways to the cortex. Here, the information is consolidated and short-term memories become long-term memories.
Research has even shown that short naps lasting anywhere from 30 to 90 minutes increase memory recall.
Naps can even compensate for poor night-time sleep. So, if you’ve had a restless night, then a mid-afternoon nap can boost your memory. This is particularly true for adolescents and young adults.
2. Indulge in dark chocolate
There’s nothing better than sinking your teeth into a rich, decadent piece of dark chocolate – it’s enjoyable now, and you’ll be thankful later!
According to research, dark chocolate is beneficial to our health and memory – particularly for seniors.
Dark chocolate contains an ingredient called cocoa flavonoids, which helps to improve memory function by increasing blood flow to the brain.
In fact, these flavonoids have even been found to help with the age-related degeneration of the hippocampus, a part of the brain associated with memory.
But how can something so delicious also help to improve our memory? To put it to the test, scientists conducted experiments with volunteers aged between 52 and 69.
People on a diet with a higher cocoa flavonoid content were found, via both MRI scanning and cognitive testing, to have more active dentate gyrus in their hippocampus, meaning they were less likely to suffer from memory loss.
3. Read fiction books
It's no secret that reading novels of any kind has all sorts of health benefits for people. Not only does it stimulate both the mind and the heart, but it can also help to improve things like focus and working memory, which is hugely important for keeping our brains in tip-top shape!
Why does reading fiction books help improve in working memory specifically?
Well, it's because non-fiction works are usually organised in ways that allow readers to essentially skip around, go with the flow, and just take in the information they already know and like.
Fiction is a different beast entirely; with fiction, you're essentially doing a 'deep dive' into a book's universe and characters.
This means that you have to recall the full story, the characters, their motivations, and the plot developments while you’re reading.
In essence, this requires the reader to utilise their working memory, which can actually help to 'trick' the brain into naturally exercising this aspect of memory storage.
When it comes to retaining information and staving off mental decline, this is an incredibly important task.
The wonderful thing is that you can start to reap all these benefits right now, with little-to-no effort at all – just pick up a novel and get engrossed in the story!
4. Refrain from drinking alcohol
It seems like there’s contradictory information about alcohol consumption floating all over the internet these days...
Every few months, the prevailing opinion seems to change from advocating for drinking alcohol to the complete opposite.
For instance, a study conducted by the French Institute of Health and Medical Research (Inserm) in 2018 concluded that individuals who didn't drink alcohol presented a higher risk of dementia compared to those who drank moderately.
So, what should we take away from something like that? That every Aussie who grabs a glass of wine every night lives longer than those who don't? That doesn't make sense...
As top neurologist Dr Restak explained: 'I have great difficulty thinking of alcohol – a known, albeit weak, killer of brain cells – as beneficial or even just a neutral factor in the development of dementia. I've searched the world of literature on mild to moderate alcohol consumption and the news is not supportive of continued drinking, no matter how small the amount.'
In a more recent study of more than a million dementia cases in France, excessive alcohol intake was proven to be one of the greatest risk factors, even more so than high blood pressure and diabetes.
In a separate study conducted in the UK, alcohol was shown to have no safe dosage at all. They concluded that it caused changes that were linked to decreased memory and dementia.
Excessive alcohol consumption can result in damage to the brain and is one of the main contributors to dementia.
A study was also done to prove that moderate amounts of alcohol consumption actually positively affect cognition. Researchers asked 2,729 adults aged 57 to 85 to perform a simple memory test while they were under the influence.
They observed that individuals who drank one to three glasses of alcohol a week performed better than those who drank less often.
However, a follow-up study performed three years later showed that people who drank moderate amounts of alcohol were more susceptible to mental decline.
'So it makes sense to eliminate alcohol at a time in life when it's necessary to conserve as many neurons as possible,' the neurologist noted.
5. Increase your physical activity
A study of over 800 people over the age of 65 found that those who engaged in higher levels of physical activity had a significantly lower risk of dementia than their peers.
It’s never too late to exercise - a shift from prolonged sitting to standing, climbing stairs and walking a kilometre daily has been found to make a real difference.
So, how does exercise contribute to brain health?
At the deepest level, physical activity of any sort promotes good cognitive and brain function - this could be anything from walking, running, swimming and dancing, to gardening and even household chores.
The best part? Exercise not only boosts your physical health but also helps you stay mentally sharp too.
According to the experts, just 30 minutes of exercise per day is enough to help keep your mind in shape. So, add a little physical activity to your daily routine - your brain will thank you for it!
6. Exercise your brain
One effective way we can fight against memory loss is by practising a concept known as ‘rehearsal memory’. Rehearsal memory is a technique that strengthens your long-term memory for something by recalling it multiple times.
If you want to give rehearsal memory a shot, our team here at Seniors Discount Club has the perfect activity for you! We have an exciting range of puzzles, games and quizzes that are both engaging and educational. All you need to do is visit the Jokes, Fun, and Games section of our website, pick your favourite activity, and get started!
Not only will these activities provide a good brain workout and help to improve your memory, but they’ll also provide you with plenty of entertainment.
7. Spend time with friends and loved ones
There are few things worse than forgetting something - particularly memories that we want to cherish for years to come. But for many of us, as we get older, memories start to feel fuzzy and distant, as if they’re slipping away from us.
This phenomenon is known as transience and it’s caused by neurons in the brain gradually dropping out over time due to age. But if you’re feeling like your brain is becoming a little foggy, don’t worry - you can fight back!
Reminiscence, which is the conscious recollection of memories, can be a great way to revisit those treasured memories and moments of your life. Whether it’s of time spent with family, friends or loved ones, or even past jobs or hobbies, sharing these stories and moments with your social circle can be good for both the body and the mind!
Research shows that reminiscing is an effective treatment for preserving memory in people who are suffering from memory loss. It works by building the neurons responsible for your memories and can help to slow down the decline of that mental circuitry.
Moreover, the social element of reminiscing can do wonders for our overall mental health. Sharing your stories with your friends and family adds an extra level of social connection to your memory and can even aid in reducing certain feelings of loneliness.
8. Eat more leafy greens and berries
While many people turn to a variety of supplements, very often all it takes to keep our mind and body functioning at their best is a balanced and healthy diet.
Luckily, we have an ideal diet for individuals who are looking to maintain their brain health in the form of the MIND diet.
The MIND diet, developed by Harvard Medical School, takes into account the foods and nutrients which can help keep our brain healthy, strong, and sharp.
Although it is important to bear in mind that no particular diet has proven to directly improve memory, the MIND diet does involve plenty of easy-to-find items which are designed to give your brain health a boost and may influence your cognition and alertness.
These include green leafy vegetables such as kale and spinach; nuts and seeds; berry fruits such as blueberries; beans, sprouts, and soy products; poultry and fish; and a few servings of whole grains.
You can read more information about the MIND diet in this article.
By swapping unhealthy snacks with these brain-boosting foods, you can make sure your brain remains healthy as you age.
9. Drink more coffee or tea
Recently, it's been found that the consumption of both coffee and tea can help reduce the risk of developing dementia.
In a study, researchers followed 365,682 participants and found that the ones who had two to three cups of coffee and two to three cups of tea per day had 28 per cent lower risk of developing dementia.
A more specific report on Australia that focused solely on coffee drinkers showed that those who had two to three cups of coffee each day experienced slower cognitive decline and less of a build-up of harmful waste products (known as cerebral amyloid-beta) that can cause Alzheimer's disease.
This is good news for those over the age of 65, who are more at risk of developing dementia.
But before upping your intake, it’s important to chat to your GP about your health, as excessive levels of caffeine can have a negative effect on those with blood pressure problems.
There's no substitute for looking after our cognitive health.
We encourage you to speak with your GP before pursuing major lifestyle changes.
Be sure to share this article with your families and friends. After all, there’s no price tag when it comes to looking after our mental health.
So, what in the world can we do to protect ourselves from the heartbreak of dementia?
Well, members, we have some good news for you! Famed neurologist and author Dr Richard Restak just revealed the easiest and most delicious way you can boost your memory and maybe even ward off dementia.
In an extract from his new book, The Complete Guide To Memory, Dr Restak points out that memory is absolutely the linchpin for keeping your mental agility and sharpness intact.
Even better? There are several simple things you can do that not only help you maintain strong memory function, but can also potentially improve it.
From snacking on dark chocolate and taking power naps, to consuming leafy greens and tasty berries, here are Dr Restak’s top tips for keeping your memory skills in the best shape and reducing your risk of dementia in the coming years:
Top neurologist Dr Richard Restak spilled the beans on the unlikely ways to improve your brain health. Credit: Pexels/Kindel Media.
1. Take afternoon naps
We all know that getting a good night’s sleep is essential for keeping our minds sharp. But did you know that taking afternoon naps can also be beneficial for our brain health?
According to top neurologist Dr Restak, a nap in the afternoon is great for recharging and supercharging the brain.
This is because, during deep sleep, the synapses (structures that pass signals through the brain) move information from the hippocampus (the part of the brain that is the starting point for the formation of memory) along nerve pathways to the cortex. Here, the information is consolidated and short-term memories become long-term memories.
Research has even shown that short naps lasting anywhere from 30 to 90 minutes increase memory recall.
Naps can even compensate for poor night-time sleep. So, if you’ve had a restless night, then a mid-afternoon nap can boost your memory. This is particularly true for adolescents and young adults.
2. Indulge in dark chocolate
There’s nothing better than sinking your teeth into a rich, decadent piece of dark chocolate – it’s enjoyable now, and you’ll be thankful later!
According to research, dark chocolate is beneficial to our health and memory – particularly for seniors.
Dark chocolate contains an ingredient called cocoa flavonoids, which helps to improve memory function by increasing blood flow to the brain.
The components of dark chocolate help improve brain health by enhancing the circulation of blood to the brain. Credit: Pexels/Pixabay.
In fact, these flavonoids have even been found to help with the age-related degeneration of the hippocampus, a part of the brain associated with memory.
But how can something so delicious also help to improve our memory? To put it to the test, scientists conducted experiments with volunteers aged between 52 and 69.
People on a diet with a higher cocoa flavonoid content were found, via both MRI scanning and cognitive testing, to have more active dentate gyrus in their hippocampus, meaning they were less likely to suffer from memory loss.
3. Read fiction books
It's no secret that reading novels of any kind has all sorts of health benefits for people. Not only does it stimulate both the mind and the heart, but it can also help to improve things like focus and working memory, which is hugely important for keeping our brains in tip-top shape!
Why does reading fiction books help improve in working memory specifically?
Well, it's because non-fiction works are usually organised in ways that allow readers to essentially skip around, go with the flow, and just take in the information they already know and like.
Fiction is a different beast entirely; with fiction, you're essentially doing a 'deep dive' into a book's universe and characters.
This means that you have to recall the full story, the characters, their motivations, and the plot developments while you’re reading.
In essence, this requires the reader to utilise their working memory, which can actually help to 'trick' the brain into naturally exercising this aspect of memory storage.
When it comes to retaining information and staving off mental decline, this is an incredibly important task.
The wonderful thing is that you can start to reap all these benefits right now, with little-to-no effort at all – just pick up a novel and get engrossed in the story!
4. Refrain from drinking alcohol
It seems like there’s contradictory information about alcohol consumption floating all over the internet these days...
Every few months, the prevailing opinion seems to change from advocating for drinking alcohol to the complete opposite.
For instance, a study conducted by the French Institute of Health and Medical Research (Inserm) in 2018 concluded that individuals who didn't drink alcohol presented a higher risk of dementia compared to those who drank moderately.
So, what should we take away from something like that? That every Aussie who grabs a glass of wine every night lives longer than those who don't? That doesn't make sense...
There are conflicting studies about drinking alcohol and improving brain health but recent studies show that those who always drink alcohol are more susceptible to neuron damage. Credit: Pexels/Vlada Karpovich.
As top neurologist Dr Restak explained: 'I have great difficulty thinking of alcohol – a known, albeit weak, killer of brain cells – as beneficial or even just a neutral factor in the development of dementia. I've searched the world of literature on mild to moderate alcohol consumption and the news is not supportive of continued drinking, no matter how small the amount.'
In a more recent study of more than a million dementia cases in France, excessive alcohol intake was proven to be one of the greatest risk factors, even more so than high blood pressure and diabetes.
In a separate study conducted in the UK, alcohol was shown to have no safe dosage at all. They concluded that it caused changes that were linked to decreased memory and dementia.
Excessive alcohol consumption can result in damage to the brain and is one of the main contributors to dementia.
A study was also done to prove that moderate amounts of alcohol consumption actually positively affect cognition. Researchers asked 2,729 adults aged 57 to 85 to perform a simple memory test while they were under the influence.
They observed that individuals who drank one to three glasses of alcohol a week performed better than those who drank less often.
However, a follow-up study performed three years later showed that people who drank moderate amounts of alcohol were more susceptible to mental decline.
'So it makes sense to eliminate alcohol at a time in life when it's necessary to conserve as many neurons as possible,' the neurologist noted.
5. Increase your physical activity
A study of over 800 people over the age of 65 found that those who engaged in higher levels of physical activity had a significantly lower risk of dementia than their peers.
It’s never too late to exercise - a shift from prolonged sitting to standing, climbing stairs and walking a kilometre daily has been found to make a real difference.
It's no secret that exercising your body can improve your overall health. Credit: Pexels/T Leish.
So, how does exercise contribute to brain health?
At the deepest level, physical activity of any sort promotes good cognitive and brain function - this could be anything from walking, running, swimming and dancing, to gardening and even household chores.
The best part? Exercise not only boosts your physical health but also helps you stay mentally sharp too.
According to the experts, just 30 minutes of exercise per day is enough to help keep your mind in shape. So, add a little physical activity to your daily routine - your brain will thank you for it!
6. Exercise your brain
One effective way we can fight against memory loss is by practising a concept known as ‘rehearsal memory’. Rehearsal memory is a technique that strengthens your long-term memory for something by recalling it multiple times.
If you want to give rehearsal memory a shot, our team here at Seniors Discount Club has the perfect activity for you! We have an exciting range of puzzles, games and quizzes that are both engaging and educational. All you need to do is visit the Jokes, Fun, and Games section of our website, pick your favourite activity, and get started!
Not only will these activities provide a good brain workout and help to improve your memory, but they’ll also provide you with plenty of entertainment.
7. Spend time with friends and loved ones
There are few things worse than forgetting something - particularly memories that we want to cherish for years to come. But for many of us, as we get older, memories start to feel fuzzy and distant, as if they’re slipping away from us.
This phenomenon is known as transience and it’s caused by neurons in the brain gradually dropping out over time due to age. But if you’re feeling like your brain is becoming a little foggy, don’t worry - you can fight back!
Reminiscence, which is the conscious recollection of memories, can be a great way to revisit those treasured memories and moments of your life. Whether it’s of time spent with family, friends or loved ones, or even past jobs or hobbies, sharing these stories and moments with your social circle can be good for both the body and the mind!
Socialising can help you recollect your memories, which in turn can exercise your brain. Credit: Pexels/Yaroslav Shuraev.
Research shows that reminiscing is an effective treatment for preserving memory in people who are suffering from memory loss. It works by building the neurons responsible for your memories and can help to slow down the decline of that mental circuitry.
Moreover, the social element of reminiscing can do wonders for our overall mental health. Sharing your stories with your friends and family adds an extra level of social connection to your memory and can even aid in reducing certain feelings of loneliness.
8. Eat more leafy greens and berries
While many people turn to a variety of supplements, very often all it takes to keep our mind and body functioning at their best is a balanced and healthy diet.
Luckily, we have an ideal diet for individuals who are looking to maintain their brain health in the form of the MIND diet.
The MIND diet, developed by Harvard Medical School, takes into account the foods and nutrients which can help keep our brain healthy, strong, and sharp.
Although it is important to bear in mind that no particular diet has proven to directly improve memory, the MIND diet does involve plenty of easy-to-find items which are designed to give your brain health a boost and may influence your cognition and alertness.
These include green leafy vegetables such as kale and spinach; nuts and seeds; berry fruits such as blueberries; beans, sprouts, and soy products; poultry and fish; and a few servings of whole grains.
You can read more information about the MIND diet in this article.
By swapping unhealthy snacks with these brain-boosting foods, you can make sure your brain remains healthy as you age.
9. Drink more coffee or tea
Recently, it's been found that the consumption of both coffee and tea can help reduce the risk of developing dementia.
In a study, researchers followed 365,682 participants and found that the ones who had two to three cups of coffee and two to three cups of tea per day had 28 per cent lower risk of developing dementia.
A more specific report on Australia that focused solely on coffee drinkers showed that those who had two to three cups of coffee each day experienced slower cognitive decline and less of a build-up of harmful waste products (known as cerebral amyloid-beta) that can cause Alzheimer's disease.
This is good news for those over the age of 65, who are more at risk of developing dementia.
But before upping your intake, it’s important to chat to your GP about your health, as excessive levels of caffeine can have a negative effect on those with blood pressure problems.
A summary of Dr Restak’s tips on reducing the risk of dementia. Credit: Seniors Discounts Club.
There's no substitute for looking after our cognitive health.
We encourage you to speak with your GP before pursuing major lifestyle changes.
Be sure to share this article with your families and friends. After all, there’s no price tag when it comes to looking after our mental health.
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