Guest Author - Carolyn Chambers Clark, ARNP, EdD

Does it seem you're losing your memory? This article examines the affect of menopause on memory and provides ways to get a better memory.

Memory lapses and fuzzy thinking happen to everyone. They are an annoyance, but worse is the worry that can come from thinking you're losing it.

The aging process, and specifically menopause probably has little to do with your memory. Check what your eating, what drugs you're taking, your exercise level and your ability to sleep. Herbs can help, too! These factors are more important than menopause in your ability to remember.

What you eat could be affecting your memory

You can't get needed nutrients to your brain to improve your memory if you're not eating them. The life of memory resides in the blood that feeds and nourishes every cell in your body. Your brain is surrounded by a protective net called the blood-brain barrier. This net allows only certain substances to pass from your bloodstream into your brain. Is your blood thick with cholesterol (from animal products) and triglycerides (from fried and snack foods)? If it is, this can result in a malnourished brain that can't think clearly. You begin to develop the biochemical equivalent of a power failure or short circuit. If your mind goes blank when you're trying to recall something, a short circuiting has occurred.

*Deficiences of B-vitamins and amino acids can lead to poor memory during menopause.

Alcohol, wide swings in blood sugar (due to candy, cake and other sugary foods) and some drugs can cause memory loss. Some people are allergic to wheat products (bread, pasta, cereals, cakes, cookies and other processed foods) and that can lead to memory loss and fuzzy thinking, not to mention headaches and bloating.

* Eating an all carbohydrate meal, pasta with tomato sauce, for example, can dampen your memory. Add a protein such as soy cheese or soy sausage to your pasta.

* Refined sugars "turn off" the brain, which may be why we love to eat chocolate, ice cream, cookies, etc. We want a vacation from thinking. But that's not a good idea when you want a clear mind and a good memory. Check labels of canned and frozen foods for added sugar and avoid those that list any type of sugar from fructose to cane sugar.

Keep a food/memory diary for a couple of weeks, writing down what you eat and how your memory works and see how you react to foods.

Eat more brain foods for a better memory

Eat more fresh and frozen fruits and vegetables, brown rice, fish (the brain food), legumes (peanuts, dried beans and peas), nuts, soybean products (soy cheese, soy burgers, soy lunch meats, soy hot dogs, soy milk, tofu, tempeh, etc.), wheat germ and millet. Soy is especially important, and its derivative, lecithin, found naturally in eggs, and available in capsules is the substance your body makes into the the protective sheaths surrounding your brain. Other sources of lecithin are fish, eggs, whole grains, legumes (peanuts, dried beans and peas), and wheat germ. Have them all and have a good brain day!

Consider herbs to enhance memory

* Gingko increases circulation to the brain. It also protects your nervous system. Clinical studies have shown it helps failing memory,attention, basic learning rate, problem-solving, mood and sociability. In one study, participants who took 40 milligrams of the herb three times daily showed improved memory skills. Caution: Don't take it if you're also taking anti-clotting medicine, or ask your health care practitioner if you can switch to vitamin E (also reduces clotting).

Get more exercise to enhance memory

Your brain can't function right if your blood is pooled in your legs and feet. Get up at least once every half hour and walk around, stretch and touch your toes. Take a walk at least once a day. Try low-impact aerobics, Tai Chi, yoga, weight training, swimming or whatever to get your blood moving.

Breath right to reduce stress for better memory

Check your breathing. Are you breathing in your abdomen or in the upper part of your chest. Your body needs oxygen 24 hours a day. Abdominal breathing is a good way to help the blood circulate. Think about breathing in your abdomen and gradually you will. Also, try holding your breath for thirty seconds every hour for a month. You will feel more mentally alert, younger, fresher!

Consider a multi-vitamin to enhance memory function

This is especially important if you're not eating 10 servings of fresh fruits and vegetables. Without the right nutrients, your brain can't function right. Having a breakfast of coffee and a donut or its equivalent is a prescription for fuzzy thinking. (Caffeine and sugar give you a boost for a few minutes, then both start pushing out the vital nutrients you need to think clearly and you either have to have another "fix" or you go into a fuzzy thinking period. Forcing your adrenals to get up yet another time can lead to long term problems so eat right in the first place.)

Don't eat too much protein if you want a good memory

Too much protein puts your body in a toxic state that forces your liver and kidneys to try to get rid of the excess. This can lead to fuzzy thinking. Temper your protein with veggies and you'll remember more.

Pay attention to boost memory

Much memory loss is due to not paying attention in the first place. If you want to remember where you put your keys, remind yourself as you're putting them down someplace, "This is where my keys are." Later, you'll remember or you can use imagery to remember what you're were doing right before you put your keys down.

This article is for information only. For treatment, consult your health care practitioner.

for more information on menopause and its effects click on the cover of LIVING WELL WITH MENOPAUSE



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