Brain Wellness

Cognitive health issues in the old, middle-aged, and young is a rather disturbing trend I’ve noticed in practice over the last 5-10 years.

Yes, as we age it is considered “normal” to have “senior moments”, but what brings me pause is the number of 20, 30, 40 and 50 year olds coming to me for with concerns regarding memory and focus.

And make no mistake, no otherwise healthy person in their prime-years should be having chronic cognitive health issues (no matter how “normal” it’s become).

We’ve looked into this before in a previous article: “Is Your Smartphone Addiction Ruining Your Memory“, but I wanted to continue the conversation with a more action-oriented article.

Today’s post will focus on 10 no-brainer (-: ways to reboot your memory, sharpen your focus, and enhance (and protect) your overall cognitive performance.

Whether you believe your brain-hiccups may be from over-exposure to technology, old head injuries, mood disorders, lack of sleep or too much stress, there is a remedy here to help.

#10: Alpha GPC

A lesser-known cognitive health booster—but a powerful one is: Alpha Glycerol Phosphoryl Choline, also known as Alpha GPC.

While it sounds like a manufactured drug, Alpha GPC is a naturally-occurring choline-containing molecule found in a variety of foods such as red meat, pastured eggs, dairy products, organ meats, and cruciferous vegetables.

What makes it magical for brain health is it’s relationship to the neurotransmitter, acetylcholine—which is a product of the metabolism of Alpha GPC in the gut and brain.

Once Alpha GPC is metabolized into acetylcholine, it has been shown to have significant benefits to cognitive function including: memory formation, focus, learning ability, and memory recall.

Studies have even shown Alpha GPC effective in helping restore memory in stroke and TIA patients¹.

#9: Acetyl-L-Carnitine

This simple amino acid, which also contributes to optimal production of acetylcholine, has been shown to do wonders for enhancing memory, learning capacity,² and brain aging³.

One study even suggested it had beneficial effects on some clinical features of Alzheimer-type dementia, particularly those related to short-term memory⁴.

#8: Phosphatidylserine (PS)

PS is one of my favorite supplements and has significant research to back up its memory-enhancing, cognition-supportive, stress-reducing properties. It is a phospholipid, a fatty substance. The body produces it, and we get most of our intake from food.  Food containing phosphatidylserine include organ meats and Atlantic mackerel, which are not common in the modern diet. Supplementation can be helpful,  and research suggests it may be helpful with symptoms of Alzheimer’s disease.

#7: Bacopa

Bacopa is an Ayurvedic herbal remedy long-prized as a brain tonic and memory enhancer.

It’s been traditionally used for a variety of neurodegenerative diseases including anxiety, depression, and epilepsy in addition to memory, concentration, and focus.

An interesting side note: Bacopa was recorded in early Ayurvedic texts to have been used by scholars to help them memorize lengthy hymns⁵.

Modern studies have shown Bacopa to be effective in: reducing oxidative stress in the brain, enhancing cerebral blood flow⁶, enhancing learning, reducing anxiety, and improving memory consolidation⁷⁸.

Because of its beneficial effects on both mind and spirit, I often recommend Bacopa for those who need a brain-boost and tend toward anxiety.

#6: Lion’s Mane

While its name may conjure up images of a medicine man gingerly collecting fur from a sleeping lion, Lion’s Mane AKA: “Bearded Tooth Fungus” is a powerful medicinal mushroom that’s been used in Traditional Chinese Medicine for centuries.

Thankfully, modern medicine is finally catching on the cognitive health prowess of this ferocious-sounding fungus.

For example, recent studies have shown Lion’s Mane effective in stimulating and supporting nerve-growth factor production in the brain⁹, which helps us process new information.

Human studies have also shown Lion’s Mane effective in improving short-term memory, photographic memory¹⁰ and cognitive function in those with mild cognitive impairments¹¹; and animals studies have showcased its’ neuroregenerative capabilities¹².

#5: Aerobic exercise

If brain health is the goal, then aerobic exercise can help.

While you don’t need to overdo it, regular aerobic exercise like brisk walking, cycling, or swimming, helps pump more blood and oxygen to your brain while reducing your glucose levels; all of which protect your brain from degeneration.

#4: Qigong

In addition to regular aerobic exercise, the ancient practice of Qigong has also shown significant benefits to healing, relaxing, and protecting the brain¹³.

Beyond brain health, there is an entire hospital in China known as “The Medicine-less Hospital” dedicated to using Qi Gong as its only remedy to heal patients with a wide variety of ailments…so this is serious stuff.

Much of Qigong’s brain-healing power can be accredited to stress-relieving benefits of regular practice, which forces you to be fully present and focused on the moment.

As a Qi Gong instructor, I’ve found that regular practice (even once or twice per week) can go a long way in resetting a scattered brain and calming an anxious heart.

#3: An honest self-assessment of your screen time/social media use

It’s been proven beyond a shadow of a doubt, that excessive screen time and over reliance on technology hurts your brain.

And while we certainly must live our lives, we must also strike a firm balance between practicality and addiction when it comes to Smartphones, tablets, social media, etc.

For more information, please see my previous articles: Is Smartphone Addiction Ruining Your Memory? and Texting: Reshaping our Brains, Necks, and Relationships.

#2: Spend time with loved ones and serving others

It may sound too good to be true, but spending more face-to-face time with your friends and family and helping others, is incredibly powerful for keeping your brain young.

This work on several different levels. For example, spending time helping others (and forgetting about yourself) helps keep life in perspective, which will reduce your stress levels and make you happier overall.

And studies have shown that people with more of a robust social support network have better memory and cognitive health than those without¹⁴.

Again, much of this has to do with the reduction in stress that healthy relationships offer us.

#1: Get enough sleep

This is my #1 tip…because it’s so, so important.

If you’re not sleeping enough, which means 7 1/2 – 9 hours (or more) a night then you will have impaired cognitive function; no matter what your age, lifestyle habits, or genetics.

One of the lesser-known reasons that deep, natural sleep is critical to brain function is that it activates a newly discovered system in your brain known as the glymphatic system.

Coined by Dr. Maiken Nedergaard based on its similar function to our lymphatic system—a primary detoxification system—the glymphatic system is responsible for cleansing our brains of harmful cellular by-products that, if left to accumulate, could lead to severe cognitive decline as we age.

In other words, it acts like your brain’s midnight cleaning crew and it is only activated during deep, natural sleep.

(I discuss the glymphatic system at length in a previous post: “Science Confirms: Sleep Detoxifies Your Brain“)

Plus, during sleep is when your brain engages in what’s known as synaptic pruning, where old information is pruned out to make room for new information.

If synpatic pruning cannot take place due to poor quality sleep, it will impair your ability to form new memories and retain new information (some of my patients humorously refer to this as “new-mommy or daddy-brain”).

Where to start?

No matter if your cognitive health issues are mild, moderate, or severe, your primary focus should be getting your sleep sorted out…because that will make the biggest difference.

Second, if your issues are mild to moderate and you’re under age 50, start by trying some of the other recommendations above, and talk to your practitioner about including the supplements recommended.

Finally, if your issues are moderate to severe, do not despair!

Instead, seek out the assistance of a qualified integrative health practitioner to help you identify the root cause of your issues and customize a healing plan.

I can tell you from experience that the brain—just like the body—is brilliantly designed to heal and regenerate when given the proper tools and nourishment to do so.

Blessings on your path to better memory, focus and cognitive well-being.

-Dr. Patricia

 

Here’s a quick challenge for you: can you recite your mother’s, spouse’s or best friend’s phone number without checking your Smartphone?

If you can’t, you are not alone. Few people these days keep phone numbers, directions or appointment times, in their head anymore. Instead, we rely on our Smartphones…they’ve become almost like extensions of our brains.

However, as I’ve learned from working with patients especially over the past several years, this level of reliance on technology does not come without a price.

A somewhat troubling trend I’ve noticed of late is more young patients in their 30s, 40s, and 50s seeking help with memory issues.

As a healthcare practitioner, this has troubled me as I didn’t see people in this age group for memory problems 10, 15, or 20 years ago.

Even though I have been able to offer support with acupuncture and by recommending specific supplements and lifestyle changes, the “why” loomed large in my mind and heart.

Why are such young people experiencing cognitive decline?

In today’s post, I will share my observations along with scientific research on why I believe Smartphones are a significant contributing factor to memory issues in the young.

Digital Amnesia—The Smartphone Memory Disease

I’ll admit, it didn’t take long before I began to suspect new technologies, like Smartphones, may be behind these memory issues in younger adults.

After all, it speaks to commonsense that if we rely on a device to supplement our memory with notifications, GPS, voice recognition, alarms, etc. our memory-muscle (if you will) could get weak.

So I started researching and sure enough “digital amnesia” is a real issue.

In fact, according to a recent survey by cybersecurity company Kaspersky Lab, 44% of the 1000 people surveyed between the ages of 16-55 said their Smartphone serves as their memory¹.

With this knowledge, I started inquiring about my patients’ Smartphone habits. And sure enough, the younger ones with the memory issues claim to be addicted.

The addictive nature of the Smartphone has to do with the dopamine that’s excreted by the brain when we check social media, news feeds, email, etc. That dopamine gives us a feeling of “reward” and keeps us coming back for more².

But, as I found out through researching, dopamine isn’t at the root of why Smartphone addiction affects memory…

How Exactly Smartphone Usage Affects Your Memory

The body of research on this is growing, and I won’t attempt to share everything available, but here are some key facts you need to know about the Smartphone-memory connection:

Multi-tasking makes us less intelligent

Just try to hop on your Smartphone to look up one thing only…it’s hard, right? That’s because our phones contain so many apps and notifications it’s hard to view just one.

The same goes with Internet usage at home. Maybe you get online to pay a bill or look up a friend, and before you know it you have six screens open and are engaged in multiple online activities.

Screens and devices breed multitasking, and multitasking has been shown by The Institute of Psychiatry at the University of London to reduce our IQ significantly (as much as losing a night of sleep)³.

Distraction makes memories more difficult to form

This is key in understanding the Smartphone-memory connection.

Think about it, when we’re half-focused on learning a new skill or bit of information, how likely are we to form a strong memory about it? Not very.

The same goes for when we’re busy multitasking and quickly scrolling through information on our Smartphones.

While we may quickly recognize the information and say “hmmm, that’s interesting”, it is unlikely to be stored in our long-term memory due to lack of focus.

Case in point, last year scientists at MIT identified the brain neuron responsible for memory formation, and found that neurons works best when the subject is actively engaged and focused on what they are learning⁴.

Internet usage has taken away the social aspects of memory formation and retention

I found this very interesting.

According to a recent article published in Scientific American entitled: “The Internet Has Become The External Hard Drive For Our Memories”, memory formation has always had a social component.

For example, a few years ago if you needed help with a recipe, a math problem, or DIY project you would have called up a friend or family member to walk you through it, which helps cement the memory.

However, these days most of us would rather “Google” advice than call up a live person.

Which will get you the answers you need, but will not help you retain that information long-term.

Which is why you may have found yourself looking up the same recipe or advice over and over; without the social component, the memory simply doesn’t form as strongly.

Smartphone or device addiction can interrupt sleep, leading to greater cognitive decline

This is a lesser known cause of cognitive decline, but a very important one.

The blue light and stimulating aspects of Smartphones are huge contributors to sleep disturbances (and I am always blown away by how many of my patients sleep with their phones right next to their beds).

And when you aren’t sleeping enough (ideally 7-9 hours a night) your brain cannot engage in two key functions critical to memory health:

• Its nightly cleansing via the glymphatic system. This newly discovered system acts like the brain’s cleaning service, cleansing out old information and dead cells (I discuss the glymphatic system at length in a previous post: “Science Confirms: Sleep Detoxifies Your Brain“). And it only is activated during deep, natural sleep.
• Likewise, sleep is when your brain engages in what’s known as synaptic pruning, where old information is pruned out to make room for new information. Again, if you aren’t sleeping deeply, synpatic pruning cannot take place which impairs your ability to form new memories and retain new information.

What To Do About Digital Amnesia

Obviously the simple and best answer is to use our Smartphones less and our brains more.

However, if you truly have a Smartphone addiction this is easier said than done. While a full-blown digital detox (abstaining from screens for a period of days or weeks) would be advisable, I understand that’s not possible for most working adults.

Instead, I recommend kicking your Smartphone addiction a little bit at a time. Here are some starting points:

• Keep your phone and devices out of the bedroom, period. No one needs their cell phone right by their head at night, keep it out of reach for better sleep.
• If you’re having trouble sleeping, unplug 2-3 hours before bed. This will give your body enough time to wind down from the blue light and stimuli.
• Turn off notifications. Each “ding” encourages the release of stress hormones, which will amp you up and disturb sleep.
• Uninstall all non-essential messaging apps. This includes social media, email, Skype, etc.
• Instead of using your GPS everywhere you go, use Google maps to print directions…then try and get there with no help next time
• Designate at least one day a week as a screen-free day. On this day you dedicate your time to activities not involving a device, and use your phone only for phone calls.
• Get a land line. If you really want to do something drastic to kick your addiction try getting a landline.  This is a really good option for those who just cannot answer the phone without getting distracted (and landlines are cheap these days).
• Buddy up. As always, if you can make an agreement with a friend, family member or your healthcare practitioner to kick your Smartphone addiction, you will be more successful at it.

The good news is, it is possible to improve your memory challenges by taking the simple steps above to create healthier habits.

Your healthcare practitioner may also be able to help you curb addictive tendencies using acupuncture, meditation, supplementation and/or other lifestyle changes.

While the Internet and Smartphones may seem like the greatest inventions of our generation, the truth is there is nothing more precious than a strong and healthy brain rooted in an ability to make and retain memories.

For without memories, we are truly lost…and a device can never replace the world’s most incredible computer: the human brain.

I hope today’s article has served to heighten your awareness and knowledge about the very real impact Smartphones have on brain health, and what you can do to protect your memory, health and happiness.

In health,

-Dr. Patricia