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 Oily fish can feed the brain
say experts, and we don't get enough of it.Try
for three helpings a week of sardines, herring, mackeral, salmon, tuna. See below under Supplements for more information.
Caffeine has a negative image, but high levels of coffee consumption
have improved memory and alertness, and the effect appears to be greater in older people. Tea helps too, but less effectively. Don't overdo caffeine, keep for times when extra
alertness is needed.
Wine may increase mental alertness and even
boost IQ according to a Japanese study. Wine
contains polyphenols, substances that slow the ageing process. Too much of a good thing is not so good however:
heavy drinkers tend to have lower IQs - stick to no more than 2 to 3 glasses a day.
Supplements
for the mind
 Ginkgo biloba has been used since ancient times for
medical treatments. It is said to be
the world's oldest tree (Goethe apparently had one in his garden and took a leaf every day
with his breakfast), and research shows that it increases
blood flow to the brain. There's no
conclusive proof that it enhances memory, but
the theory is that it rejuvenates oxygen-starved cells. Various
studies have shown that cognitive function (ie alertness, memory, use of language,
concentration) improved in older people after taking ginkgo biloba. If you want to give it a try, go for a
high-quality product (eg Ginkyo Concentrated by Lichtwer Pharma) available from chemists
and health food stores.
Vitamins C and E are antioxidants that may improve memory and protect
the brain against Alzheimer's disease. One
study of 3,385 people aged 71 to 93 showed that they performed better in cognitive tests
and had much reduced risk of dementia. Vitamins
B6 and B12 may also be helpful according to some trials.
A multivitamin and mineral mix will include these vitamins and ensure a balanced
intake.
Fish oils contain essential fatty acids essential for brain
development. Supplements which are widely
available are known to protect against heart disease and may ease or protect against
arthritis and cancer. And when it comes
to brain-power, some studies suggest it can boost IQ.
Ginseng provides energy and alertness, including mental alertness. May be taken in conjunction with ginkgo
biloba, but not suited to those with raised blood pressure. Take for a month then give it a rest for a month.
Choline is a lesser-known supplement that may help brain function and
memory. It is a member of the vitamin B
family and works as a neurotransmitter in nerve cells in the brain. Elderly patients with impaired cognitive function
have shown improvement after several months on the supplement, which you can buy at health
food stores.
Carnitine, yet another alternative brain supplement, has improved
memory and mood in older people after a trial of 90 days. Not widely researched but specialists in longevity recommend it.
Coming soon - the final part in
this series will look at mood and mental attitude
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How to age-proof your mind
