- Some people notice changes in memory as they get older, which one study suggests you can influence by making lifestyle changes in diet, exercise, smoking, alcohol consumption, cognitive activity and social contact
- Each factor was categorized, and statistical analysis of the raw data demonstrated that each of the individual behaviors was associated with a slower decline in memory
- The researchers also looked at individuals with the APOE4 genotype, linked to memory decline and Alzheimer’s disease, finding that those who made positive changes in at least two to three of the lifestyle factors had a slower memory decline than those who did not
- Linoleic acid is a dietary factor that negatively influences overall health and brain health. This ubiquitous fat is the most destructive ingredient in your diet; a 2017 study found it was linked to worsening memory and learning ability in animals with Alzheimer’s-type disease
- Several more steps you might consider making to protect brain health and slow memory decline include eating more mushrooms, gaining better balance, good oral health, walking backward and steering clear of statin medications to name just a few
(Mercola)—Research1 published in The BMJ has found links between a healthy lifestyle and memory decline in older adults using a 10-year, population based prospective cohort study. As people get older, some notice that they have changes in memory, like forgetting where they put their keys or having trouble remembering someone’s name.
For the most part, these changes don’t significantly impact a person’s daily life. Many people believe these are normal changes that occur with aging, and yet they don’t occur in everyone. It is normal for people of all ages to forget things occasionally, but progression to mild cognitive impairment, which is an early stage of loss of memory and other cognitive abilities, is not a normal part of aging.2
The prevalence of memory decline may be increasing. In a 1993 Spanish study3 of people aged 40 years and over, researchers found the prevalence of memory impairment was 3.6%, and in individuals 65 years and older it was 7.1%. According to the CDC, a more current measurement found that 1 in 10 U.S. adults aged 45 years and older reported having memory loss.4
While they are similar in nature, memory decline and dementia are two distinct conditions that affect how the brain functions. However, worsening memory loss is sometimes an early sign of Alzheimer’s disease,5 which affects an estimated 6 million Americans, 73% of which are 75 years and older. But there is hope, since data from the featured study indicates that making simple lifestyle choices can have a significant impact on your long-term brain health.
These Six Simple Steps Are Linked to Slower Memory Loss
A group of researchers from China were seeking to identify the types of lifestyle choices that might protect against memory loss as an individual ages.6 The researchers gathered participants aged 60 years or older from the northern, southern and western parts of China. In total, 29,072 people participated in the study. The researchers followed up with participants over a 10-year period, from 2009 to 2019.
Anyone who had a life-threatening disease, or hearing or vision loss, which are factors associated with cognitive decline, was excluded from the study. During the second phase, the people who were in Phase 1 who had available APOE genotyping, and who were not diagnosed with mild cognitive impairment or dementia, were included.
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The researchers followed up with the participants four times over 10 years to look for links between memory in participants with normal cognitive function and lifestyle choices. Researchers used neuropsychological testing to identify cognitive performance at baseline, and at each follow-up during the 10-year period. Data for anyone who progressed to mild cognitive impairment or dementia was excluded in the main analysis.
The researchers analyzed six modifiable lifestyle factors, which included physical exercise, diet, alcohol, smoking, cognitive activity and social contact. In each category, individuals were ranked according to how much they participated in a particular factor. For example, people were categorized as currently smoking, never smoked or used to smoke.
After data collection, the researchers evaluated the association of each of these lifestyle factors against memory function. They found three distinct groups. Those who followed four to six of the lifestyle choices were in a favorable group, those who followed two to three were in an average group, and those who followed 0 to 1 were in the unfavorable group.
Statistical analysis of the raw data demonstrated that each of the individual behaviors was associated with a slower memory decline. After adjusting for health and socioeconomic factors, the individuals who had a healthy diet had the strongest protection against memory decline.7 This was followed by those who engaged in cognitive activity and then physical exercise.
The researchers began with the statement that “memory continuously declines as people age,” but the rate of that decline may be affected by lifestyle factors. Age-related memory decline is not always associated with Alzheimer’s disease or other types of dementia. Additionally, forgetfulness in old age may “be reversed or become stable rather than progress to a pathological state.”8
Results Were Also True for APOE4 Carriers
Factors that have been identified in past research that could affect memory include aging, chronic diseases, lifestyle patterns and the apolipoprotein (APOE) ε4 genotype.9 The researchers considered the APOE genotype because of its association with Alzheimer’s disease. APOE4 is a specific allele of the apolipoprotein E gene.
The APOE gene is involved in the production of a protein called apolipoprotein E, which plays a role in cholesterol metabolism and lipid transportation. The APOE gene has several alleles — or slight variations in the genetic sequencing — including APOE2, APOE3 and APOE4.
It is APOE4 that’s associated with an earlier and more rapid decline in memory and an increased risk of Alzheimer’s disease.10 People who inherit one copy of the APOE4 allele have an increased risk of developing Alzheimer’s disease and those who inherit two copies have an even higher risk.
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However, the data from this study showed that while APOE4 genotype could increase your risk for developing dementia, those who carried APOE4 and had favorable or average lifestyles showed a slower memory decline as compared to those who had unfavorable lifestyles.11 In other words, while the gene can increase your risk, you have some control over whether that risk is expressed by how you take care of yourself.
Diet, Linoleic Acid and Memory Decline
I have long believed and talked about the difference that you can make in your health by making simple lifestyle choices in each of these same areas: nutrition, physical exercise, mental exercise, smoking, excessive alcohol and socialization. I would also suggest that there are other simple steps you can take to protect your memory and cognition, which I’ll discuss below.
But before moving further, I think we need to address one of the most destructive ingredients in your diet — linoleic acid. I take a more in-depth look at how linoleic acid destroys your health in “Linoleic Acid — The Most Destructive Ingredient in Your Diet.” But, if you don’t have time, let’s summarize the key points.
Fats are the primary building block of your cell membranes, which is why it’s important to eat the right type of fat for your health and longevity. Vegetable and seed oils are loaded with polyunsaturated fats (PUFAs), which are chemically unstable, making them highly susceptible to damage by oxygen species that are generated during energy production in the cells.
This damage causes them to form advanced lipoxidation end (ALE) products and free radicals that damage cell membranes, proteins, mitochondria and your DNA. Even worse, PUFAs are integrated into your cell membranes, where they can remain for five to seven years.
In the article linked above I explain why seed oils are far worse than sugar and how consuming LA can have a significant impact on your overall health, including increasing your risk of memory impairment and Alzheimer’s disease.
A 2017 study12 published in Scientific Reports from Temple University concluded that replacing olive oil with canola oil (a seed oil) was not justified. However, in the press release,13 the researchers admitted that canola oil was linked to worsening memory and learning ability in animals with Alzheimer’s disease.
Other Strategies That Can Protect Your Memory and Cognitive Health
As the featured study demonstrated, protecting your cognitive health and memory is as much a function of what you should do as it is what you shouldn’t do. Let’s look at some other steps you can take to help protect your memory and cognitive health.
Mushrooms — As I discuss in “How Mushrooms Help Protect Your Brain,” these fungi contain ergothioneine and glutathione, also known as the “master antioxidant.” Both help protect against age-related diseases like heart disease, cancer and dementia. In countries with the highest levels of ergothioneine in the diet, individuals have the lowest risk of neurodegenerative diseases.
Data show that eating more than two portions of mushrooms in a week can reduce the risk of mild cognitive impairment by a significant percentage. Be sure to choose organic mushrooms or grow your own because fungi easily absorb air and soil contaminants.
10-second balance test — This quick 10-second test is independently linked to all-cause mortality. Data also shows that if you cannot stand on one leg for 20 seconds you may have an increased risk of reduced cognitive function.
If you don’t have an underlying health condition that causes vertigo or loss of balance, you can improve your balance and stability, reducing your risk of falling and taking a step toward taking care of your brain health. I share six ways to improve your balance and stability in “Can You Pass the 10-Second Balance Test?”
Address periodontal disease — Data show that periodontal disease may contribute to the development of Alzheimer’s. The risk of mild cognitive impairment and Alzheimer’s disease in those with periodontal disease is significantly higher than in those without periodontal disease. This underscores the importance of maintaining good oral health throughout your life.
Walking backward — A small study by researchers from London University has suggested that walking backward could boost your memory. Each time participants in the study walked backward consistently, they got more test answers correct, which suggested to researchers that there’s a link between time and space that is fundamental to the way our brain forms memory.
Walking backward is believed to have originated in ancient China. Today, it’s also used to build muscle, improve sports performance and promote balance.
Flavonol and choline — Nutrient deficiencies can impact memory function. A large-scale study of flavanol and epicatechin supplementation demonstrated that people with a baseline flavanol deficiency experienced improvements in memory. Choline is another essential nutrient that plays a role in memory, energy and metabolism.
Choline is necessary to make acetylcholine, which is a neurotransmitter involved in memory performance. Researchers have established a relationship between high dietary choline and better cognitive performance and low choline intake has been associated with an increase in anxiety.
Magnesium threonate — Researchers have found that some people’s brains shrink with age more than others, but now it’s believed that increasing synapses and their density could help prevent cognitive decline.
Scientists developed magnesium L-threonate in 2010, which is a patented compound with the ability to enhance working memory, short and long-term memory and learning. In 2016 they found that not only did it enhance performance, but it could reverse brain aging by more than nine years.
Avoid statins — Statins are promoted by Big Pharma to help protect against cardiovascular disease, yet they do not. People with early mild cognitive impairment and low to moderate cholesterol levels may more than double their risk of dementia when they use statin medications. The medication also contributes to a decline in metabolism in the brain’s posterior cingulate cortex, which is the region that declines significantly in early Alzheimer’s disease.
Shed excess body fat — Mounting evidence suggests that maintaining a healthy level of body fat and an increased level of muscle mass can affect your brain health and slow the rate of cognitive aging.
People with higher amounts of abdominal fat had lower levels of fluid intelligence with age while those with greater muscle mass were more protected against this decline. To fully understand your metabolism, and therefore the changes you can make to achieve a healthy weight see, “Crucial Facts About Your Metabolism.”
- 1, 6 The BMJ, 2023; 380
- 2 Alzheimer’s Association, Mild Cognitive Impairment, line 1
- 3 Journal of Neurology, Neurosurgery and Psychiatry, 1993; 56(9)
- 4 Centers for Disease Control and Prevention, When to Talk to Your Doctor About Memory Loss, A growing problem – bullet 1
- 5 Alzheimer’s Association, Alzheimer’s Disease Facts and Figures
- 7 MDedge, Six Healthy Lifestyle Habits Linked to Slowed Memory Decline
- 8 The BMJ, 2023; 380 Introduction para 1
- 9 The BMJ, 2023; 380 Introduction para 2
- 10 The BMJ, 2023; 380 Comparison with other studies, para 3, 75% DTP – search “The APOE ε4 allele is reportedly correlated”
- 11 MDedge, Six Healthy Lifestyle Habits Linked to Slowed Memory Decline, Page 2, section 1, under the table
- 12 Scientific Reports, 2017;7
- 13 Temple University, December 7, 2017
Five Things New “Preppers” Forget When Getting Ready for Bad Times Ahead
The preparedness community is growing faster than it has in decades. Even during peak times such as Y2K, the economic downturn of 2008, and Covid, the vast majority of Americans made sure they had plenty of toilet paper but didn’t really stockpile anything else.
Things have changed. There’s a growing anxiety in this presidential election year that has prompted more Americans to get prepared for crazy events in the future. Some of it is being driven by fearmongers, but there are valid concerns with the economy, food supply, pharmaceuticals, the energy grid, and mass rioting that have pushed average Americans into “prepper” mode.
There are degrees of preparedness. One does not have to be a full-blown “doomsday prepper” living off-grid in a secure Montana bunker in order to be ahead of the curve. In many ways, preparedness isn’t about being able to perfectly handle every conceivable situation. It’s about being less dependent on government for as long as possible. Those who have proper “preps” will not be waiting for FEMA to distribute emergency supplies to the desperate masses.
Below are five things people new to preparedness (and sometimes even those with experience) often forget as they get ready. All five are common sense notions that do not rely on doomsday in order to be useful. It may be nice to own a tank during the apocalypse but there’s not much you can do with it until things get really crazy. The recommendations below can have places in the lives of average Americans whether doomsday comes or not.
Note: The information provided by this publication or any related communications is for informational purposes only and should not be considered as financial advice. We do not provide personalized investment, financial, or legal advice.
Secured Wealth
Whether in the bank or held in a retirement account, most Americans feel that their life’s savings is relatively secure. At least they did until the last couple of years when de-banking, geopolitical turmoil, and the threat of Central Bank Digital Currencies reared their ugly heads.
It behooves Americans to diversify their holdings. If there’s a triggering event or series of events that cripple the financial systems or devalue the U.S. Dollar, wealth can evaporate quickly. To hedge against potential turmoil, many Americans are looking in two directions: Crypto and physical precious metals.
There are huge advantages to cryptocurrencies, but there are also inherent risks because “virtual” money can become challenging to spend. Add in the push by central banks and governments to regulate or even replace cryptocurrencies with their own versions they control and the risks amplify. There’s nothing wrong with cryptocurrencies today but things can change rapidly.
As for physical precious metals, many Americans pay cash to keep plenty on hand in their safe. Rolling over or transferring retirement accounts into self-directed IRAs is also a popular option, but there are caveats. It can often take weeks or even months to get the gold and silver shipped if the owner chooses to close their account. This is why Genesis Gold Group stands out. Their relationship with the depositories allows for rapid closure and shipping, often in less than 10 days from the time the account holder makes their move. This can come in handy if things appear to be heading south.
Lots of Potable Water
One of the biggest shocks that hit new preppers is understanding how much potable water they need in order to survive. Experts claim one gallon of water per person per day is necessary. Even the most conservative estimates put it at over half-a-gallon. That means that for a family of four, they’ll need around 120 gallons of water to survive for a month if the taps turn off and the stores empty out.
Being near a fresh water source, whether it’s a river, lake, or well, is a best practice among experienced preppers. It’s necessary to have a water filter as well, even if the taps are still working. Many refuse to drink tap water even when there is no emergency. Berkey was our previous favorite but they’re under attack from regulators so the Alexapure systems are solid replacements.
For those in the city or away from fresh water sources, storage is the best option. This can be challenging because proper water storage containers take up a lot of room and are difficult to move if the need arises. For “bug in” situations, having a larger container that stores hundreds or even thousands of gallons is better than stacking 1-5 gallon containers. Unfortunately, they won’t be easily transportable and they can cost a lot to install.
Water is critical. If chaos erupts and water infrastructure is compromised, having a large backup supply can be lifesaving.
Pharmaceuticals and Medical Supplies
There are multiple threats specific to the medical supply chain. With Chinese and Indian imports accounting for over 90% of pharmaceutical ingredients in the United States, deteriorating relations could make it impossible to get the medicines and antibiotics many of us need.
Stocking up many prescription medications can be hard. Doctors generally do not like to prescribe large batches of drugs even if they are shelf-stable for extended periods of time. It is a best practice to ask your doctor if they can prescribe a larger amount. Today, some are sympathetic to concerns about pharmacies running out or becoming inaccessible. Tell them your concerns. It’s worth a shot. The worst they can do is say no.
If your doctor is unwilling to help you stock up on medicines, then Jase Medical is a good alternative. Through telehealth, they can prescribe daily meds or antibiotics that are shipped to your door. As proponents of medical freedom, they empathize with those who want to have enough medical supplies on hand in case things go wrong.
Energy Sources
The vast majority of Americans are locked into the grid. This has proven to be a massive liability when the grid goes down. Unfortunately, there are no inexpensive remedies.
Those living off-grid had to either spend a lot of money or effort (or both) to get their alternative energy sources like solar set up. For those who do not want to go so far, it’s still a best practice to have backup power sources. Diesel generators and portable solar panels are the two most popular, and while they’re not inexpensive they are not out of reach of most Americans who are concerned about being without power for extended periods of time.
Natural gas is another necessity for many, but that’s far more challenging to replace. Having alternatives for heating and cooking that can be powered if gas and electric grids go down is important. Have a backup for items that require power such as manual can openers. If you’re stuck eating canned foods for a while and all you have is an electric opener, you’ll have problems.
Don’t Forget the Protein
When most think about “prepping,” they think about their food supply. More Americans are turning to gardening and homesteading as ways to produce their own food. Others are working with local farmers and ranchers to purchase directly from the sources. This is a good idea whether doomsday comes or not, but it’s particularly important if the food supply chain is broken.
Most grocery stores have about one to two weeks worth of food, as do most American households. Grocers rely heavily on truckers to receive their ongoing shipments. In a crisis, the current process can fail. It behooves Americans for multiple reasons to localize their food purchases as much as possible.
Long-term storage is another popular option. Canned foods, MREs, and freeze dried meals are selling out quickly even as prices rise. But one component that is conspicuously absent in shelf-stable food is high-quality protein. Most survival food companies offer low quality “protein buckets” or cans of meat, but they are often barely edible.
Prepper All-Naturals offers premium cuts of steak that have been cooked sous vide and freeze dried to give them a 25-year shelf life. They offer Ribeye, NY Strip, and Tenderloin among others.
Having buckets of beans and rice is a good start, but keeping a solid supply of high-quality protein isn’t just healthier. It can help a family maintain normalcy through crises.
Prepare Without Fear
With all the challenges we face as Americans today, it can be emotionally draining. Citizens are scared and there’s nothing irrational about their concerns. Being prepared and making lifestyle changes to secure necessities can go a long way toward overcoming the fears that plague us. We should hope and pray for the best but prepare for the worst. And if the worst does come, then knowing we did what we could to be ready for it will help us face those challenges with confidence.
Coffee the Christian way: Promised Grounds
