Symptoms of memory loss

While everyone has periods of forgetfulness, early signs of memory loss can include: 

• Mixing up words when speaking
• Placing items in unfamiliar places
• Getting lost in a familiar area
• Mood or behavior changes
• Trouble concentrating for extended periods of time
• Repeating questions
• Taking longer to complete familiar tasks
• General brain fog

Again, just because you experience one of these symptoms doesn’t mean you have dementia. However, these warning signs are important to watch for as we get older. By monitoring how often they occur it can help you determine if you should seek out some natural remedies for memory loss.

Natural remedies for memory loss

Thankfully, there are many things you can do to improve your cognitive function, naturally. These are my favorite tools I recommend time and time again to my patients.

Foods

1. Eat less sugar

Your health is just as much determined by the foods you don’t eat as by the foods you do eat. In fact, did you know that health experts are beginning to refer to Alzheimer’s as type 3 diabetes? Because of its close link to metabolic health researchers have correlated the development of this disease with insulin resistance.

One study in particular looked at brain scans in 150 late middle-aged adults who were at risk for Alzheimer's disease and showed that people with higher levels of insulin resistance used less blood sugar in areas of the brain most susceptible to Alzheimer's, which means that part of the brain has less energy to process information and create and retain memories. (1)

The best way to start lowering blood sugar? Eat less sugar, especially processed sugar. Instead, stick with fruit and other natural sweeteners like stevia, monk fruit, raw honey, and pure maple syrup.

2. Healthy fats

Many people have been taught that fat is bad when in reality, not eating fat is what is harming your brain health! Your brain is the fattiest organ in your body, composed of 60 percent fat, and as much as 25 percent of the body’s cholesterol is located in the brain. It’s no wonder we have a society filled with memory problems if we are depriving our brains of its very makeup!

It’s also not a coincidence that many of the potential side effects associated with statins - cholesterol-lowering drugs - are brain problems and memory loss. (2) On the flip side, diets rich in polyunsaturated fats, wild-caught fish specifically, are associated with a 60 percent decrease in Alzheimer’s disease. (3) Compare that to high-carb diets which have been shown to actually increase the risk of Alzheimer’s disease and other neurodegenerative conditions. (4)

Whether you switch to a high-fat, moderate protein, low carb ketogenic diet, eat more of a Mediterranean diet, (5) or just incorporate more foods rich in healthy fats like MCT oil, you can’t deny the abundant research supporting the link between improved memory and healthy fat intake! (6)

Herbs + Supplements

1. Omega-3s

If healthy fats are essential to brain health, supplementing with omega-3s only make sense for added support against memory loss. Studies have shown that regular supplementation can help improve multiple markers of cognitive function including short-term and verbal memory. (7)

Wild-caught seafood is one of the best sources of Omega-3s as it is extremely bioavailable. You can get this in a high quality daily fish oil supplement like The Omega+ from my supplement like The Collection. If you are vegan, you can also try a hemp or flaxseed oil supplement as that is a great plant-based source of Omega-3s.

2. Curcumin

Chances are you are familiar with turmeric - the bright yellow spice used in curry and other dishes. But it’s so much more than just a flavorful ingredient. Curcumin is the main compound found in turmeric and has been shown to be extremely beneficial at protecting against dementia and improving memory.  

One study published in the American Journal of Geriatric Psychiatry found that regular curcumin supplementation helped enhance memory and attention span in people with and without diagnosed dementia by as much as 28%! (8)

3. Lion’s mane

I’m often asked what herbal remedy helps with memory. Adaptogens are one of my favorite natural healing tools as these plant and herbal medicines have been used for years to help improve a variety of health problems including cognitive function.

Lion’s mane mushroom is one adaptogen that has potent neuroprotective properties, making it the perfect choice for enhancing cognitive function and memory. The power comes from the nerve growth factors found in Lion’s mane, which protect and regenerate brain tissue. One study found that those who took a lion’s mane supplement for 16 weeks showed significantly higher cognitive function compared to those who didn’t. (9)

Lifestyle tools

1. Meditation

​​Neuroplasticity is your brain’s ability to regenerate itself by making new neural connections. This slowly decreases over time but meditation can increase (10) the thickness and activity (11) of the brain’s prefrontal cortex - the area of the brain responsible for memory and focus. This helps to slow down cognitive decline and preserve neuroplasticity. Just 15-30 minutes a day can do wonders for making a difference in memory loss!

2. Exercise

If there’s one thing to do to prevent dementia and overcome memory loss, it’s moving your body. A review of existing research showed that regular exercise can reduce the risk of developing dementia and Alzheimer’s by 30 to 40 percent. In fact, out of five healthy behaviors (getting regular exercise, not smoking, maintaining moderate alcohol intake, and having a healthy body weight and healthy diet) exercise reduces dementia risk the most. 

3. Sleep

Sometimes it’s the simplest wellness advice that makes the biggest difference. Along with exercise, getting enough high-quality, uninterrupted sleep is one of the best things you can do to improve memory and keep your brain sharp for years to come.

Studies have linked just one night of poor sleep to impaired attention and memory with continued sleep deprivation inhibiting long-term memory. (12) Work on cultivating a night time routine that facilitates the recommended 7-8 hours of sleep every night. (13)

When to see a medical professional

As we age, our memory and cognitive function has the tendency to decline. While we can do a lot to improve and prevent memory loss, there comes a time for some individuals where natural solutions aren’t able to make enough improvements in memory. If you notice that you or a loved one’s memory is impacting the safety of their daily life or those around them, it’s vital to seek out the help of a medical professional.

Not only can they continue to give you additional resources to help improve your memory, they can help you navigate more long-term solutions for healthy aging.

If you are struggling with brain fog, forgetfulness or other signs of memory loss or you just want to take preventative action, schedule a telehealth consultation today to learn how functional medicine can help improve your cognitive function.

As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe. 

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