2024-10-28 11:30:00
« Raaah, I have it on the tip of my tongue! » We all sometimes have difficulty finding a word, a name, a film title. Although this is frustrating, it is not necessarily worrying. “ We can be, at any age, very dissatisfied with our memory abilities without being predestined to a memory pathology. », affirms Dr Olivier de Ladoucette straight away.
Which prescription medications, pharmacy food supplements or natural products boost memory?
Are you looking for a miracle product to memorize more easily? “ Unfortunately, there are no medications or particularly effective healing foods”replies the specialist.
In France, several medications based on plant extracts, notably ginkgo biloba, are available in pharmacies to treat the symptoms of brain aging and neuroprogressive diseases. However, according to a publication in the Swiss Medical Review referring to a study in the Journal of the American Association (JAMA), “ there is not the slightest rational proof that regular taking of Ginkgo biloba extracts has (in people not initially suffering from a neurodegenerative disorder) a preventive effect on the reduction of performance concerning memory, attention , language, visual skills, those of recognition in space or the execution of various functions. »
At best, we now recommend adopting the Mediterranean diet – rich in fruits and vegetables as well as omega 3 (fish) and low in saturated fatty acids – and limiting your alcohol consumption.
“The antioxidants contained in large quantities in fruits and vegetables are very useful in combating oxidative stress which accelerates brain aging,” continues the geriatrician.
What vitamins are essential for memory?
Vitamins B1, B6, B9 and B12 are essential for maintaining good cognitive abilities. « Their deficiency can lead to sometimes dramatic neurological diseases such as Wernicke-Korsakoff syndrome, massive amnesia due to vitamin B1 deficiency often linked to an alcohol use disorder. » To stock up on group B vitamins, eat whole grains (wheat, rice, etc.), eggs (egg yolk), fruits and vegetables (most green leafy plants contain folic acid, that is to say vitamin B9), shellfish (oysters), fish, offal and dairy products. “ A high-functioning brain is a brain in a healthy, regularly and well-nourished body », recalls the specialist. And to add: “ The brain diet follows the same recipes as the longevity diet, namely: plenty of fruits and vegetables, complex carbohydrates, essential unsaturated fatty acids, and a low consumption of fast sugars and saturated fatty acids. »
How to maintain a healthy brain and exercise your memory?
We usually say that “staying young is in the head”, but you still have to maintain it! “ While it is true that in the absence of disease, the brain is the organ of the human body that best resists time, it is too often neglected », Indicates Dr Olivier de Ladoucette. In addition to a balanced diet, it is important to practice physical activity and cultivate your curiosity.
Put omega 3 on the menu
Our brain being made up mainly of lipids, It is important to monitor your intake of essential fatty acids. « A high consumption of fish – 2 to 3 times a week – with a high omega 3 content has been found to protect against dementia.confides the geriatrician. To optimize brain function, some nutritionists advise eating fish, particularly fatty fish such as salmon, mackerel, herring or sardines – twice a week and regularly introducing coconut oil into the diet. rapeseed, walnut or flax. Oilseeds are also a good source.Very useful at the cardiovascular level, omega 3 also contributes to the structure of the brain. »
Stay active
Did you think exercise was only good for your body? Fake ! “ Regular physical activity not only helps keep the body youthful, but it also has a positive effect on cognitive functions and mood. », confirms Dr Olivier de Ladoucette. Go to work by bike, get off two metro stops earlier to do your shopping or simply garden: all reasons are good to get moving!
Cultivate your curiosity
« The brain only wears out if you don’t use itsays the geriatrician. It is not necessary to train your gray matter with special exercises. On the other hand, all activities that stimulate neurons and maintain cognitive reserve are good to take: table games, sudoku, crosswords, reading, gardening, etc. » The most important? “ Avoid routine and boredom. You have to maintain intellectual curiosity and above all the desire to do things, that’s the main driving force! »
Elderly people: how to recognize Alzheimer’s disease?
While it is normal for our memory to play tricks on us, certain forgetfulness can nevertheless be due to a real illness. A neuro-progressive pathology, Alzheimer’s disease causes a progressive decline in cognitive abilities leading to a loss of autonomy.
When to make an appointment for a consultation with a specialist?
« It’s normal to complain about your memory, especially after 50reassures Dr. de Ladoucette. Forgetting the title of a film you saw the day before and remembering it a few hours later is harmless. Indeed, we can completely forget things because we are stressed, depressed or because we sleep poorly. This is not necessarily a sign of Alzheimer’s disease. On the other hand, completely forgetting what you did the day before is much more problematic. » Before drawing alarmist conclusions, it is a good idea to consult your general practitioner who will decide whether or not more in-depth expertise is necessary.
How to diagnose it? What tests to carry out?
The diagnosis of Alzheimer’s disease is mainly based on a clinical examination, a memory assessment (neuropsychological tests) and MRI.
Memory loss: what treatment to slow down Alzheimer’s disease?
Currently, existing medications – Donepezil, Memantine, Rivastigmine and Galantamine, acetylcholinesterase inhibitors – act only at the symptomatic level. “If there is no curative treatment for Alzheimer’s disease in France, new drugs directed against the amyloid protein are authorized in the United States and would make it possible to slow down the cognitive and functional decline of subjects affected by a mild stage. . Their use is not yet authorized in Europe due to potential side effects. However, this is rather good news! » And to conclude: “ We are also working on the very early identification of Alzheimer’s disease, well before the first symptoms begin to appear in order to be able to screen patients at risk…»
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**Interview with Dr. Olivier de Ladoucette on Memory Health**
**Editor:** Today, we are joined by Dr. Olivier de Ladoucette, a renowned geriatrician, to discuss memory health and how we can maintain our cognitive abilities as we age. Thank you for being here, Dr. de Ladoucette.
**Dr. de Ladoucette:** Thank you for having me!
**Editor:** Let’s dive right in. Many people often feel frustrated by forgetfulness. Is this a normal part of aging?
**Dr. de Ladoucette:** Absolutely! It’s completely normal to experience occasional forgetfulness, regardless of one’s age. It doesn’t necessarily indicate a memory pathology. We can all feel dissatisfied with our memory capabilities from time to time.
**Editor:** That’s reassuring. Now, there’s a lot of interest in supplements and medications that claim to boost memory. What’s your take on these?
**Dr. de Ladoucette:** Unfortunately, there isn’t a miracle cure. While certain herbal products, like Ginkgo biloba, are available, studies show there’s no solid evidence they prevent memory decline in healthy individuals. My recommendation is to consider dietary changes instead.
**Editor:** Speaking of diet, can you elaborate on what kind of food is beneficial for memory?
**Dr. de Ladoucette:** Certainly! Adopting a Mediterranean diet is beneficial. This includes a rich intake of fruits, vegetables, omega-3 fatty acids from fish, and low saturated fats. The antioxidants in fruits and vegetables help combat oxidative stress, which is crucial for brain health.
**Editor:** Are there specific vitamins that we should focus on for cognitive function?
**Dr. de Ladoucette:** Yes! Vitamins B1, B6, B9, and B12 are essential. Their deficiencies can lead to significant neurological issues. To ensure you’re getting enough, include whole grains, eggs, shellfish, and leafy greens in your diet.
**Editor:** How about lifestyle choices? What activities can help maintain a healthy brain?
**Dr. de Ladoucette:** Keeping the body active is key; exercise benefits both physical and mental health. Activities that stimulate the mind, like puzzles, reading, or even gardening, are also great for cognitive function. The important thing is to keep your mind engaged.
**Editor:** That’s great advice. One last question: when should someone be concerned about their memory and possibly consult a specialist?
**Dr. de Ladoucette:** If someone starts experiencing progressive memory decline that affects their daily life and autonomy, it’s important to seek professional advice. Early detection is crucial for conditions like Alzheimer’s disease.
**Editor:** Thank you, Dr. de Ladoucette, for your valuable insights on memory health. This has been an enlightening conversation!
**Dr. de Ladoucette:** Thank you for having me! Remember to stay curious and stay active!
Fruits, and vegetables in your diet. Foods rich in these vitamins, such as shellfish and dairy products, are particularly beneficial for maintaining cognitive abilities.
**Editor:** Great advice! Now, many people believe that mental exercises or puzzles can help maintain memory. Is that true?
**Dr. de Ladoucette:** Absolutely! Engaging in activities that stimulate your brain is very important. This can include puzzles, reading, or even playing board games. The key is to avoid routine and to cultivate curiosity. Regular cognitive challenges can significantly contribute to maintaining that cognitive reserve.
**Editor:** Fantastic! Let’s not forget about physical health. How important is exercise in relation to brain health?
**Dr. de Ladoucette:** Physical exercise is crucial. It doesn’t just keep the body fit; it also enhances cognitive functions and lifts mood. Activities like walking, cycling, or gardening can all contribute to a healthier brain, and regular exercise is linked to a lower risk of developing cognitive decline.
**Editor:** One final question—how can someone differentiate between normal forgetfulness and the early signs of conditions like Alzheimer’s disease?
**Dr. de Ladoucette:** That’s an essential question. While occasional forgetfulness is normal, significant concerns arise when someone consistently forgets recent events or experiences severe memory lapses. If someone finds themselves unable to recall what they did yesterday or struggles with daily tasks, it may be time to consult a specialist. Early detection can lead to better management of diseases like Alzheimer’s, even if there’s no cure yet.
**Editor:** Thank you, Dr. de Ladoucette, for these valuable insights into memory health. It’s comforting to know that, with the right lifestyle changes, we can support our cognitive abilities as we age.
**Dr. de Ladoucette:** Thank you for having me! Remember, a healthy brain starts with a healthy lifestyle.
