Mind matters

Expert advice on mind, memory and brain health, plus tips on how to reduce your dementia risk

According to figures from the Alzheimer Society of Ireland, there are an estimated 64,000 people living with dementia in Ireland, and this number is expected to rise to over 150,000 by 2045. It’s therefore more important than ever that we look after the health of our brains, and keep our minds sharp as we age.

“Dementia is an umbrella term used to describe a range of conditions which cause changes and damage to the brain,” says Dr Diane O’Doherty, Research Officer at The Alzheimer Society of Ireland. “Alzheimer’s Disease is the most prevalent form of dementia; there are hundreds of types of dementia overall. Other common subtypes of dementia include Vascular Dementia, Lewy Body Dementia and Frontotemporal Dementia.”

Reduce your risk
“Although the statistics are worrying, Dr O’Doherty is keen to stress that it’s never too early or too late to start thinking about our brain health and taking early steps to reduce our risk of dementia. She says: “While there is no one specific method or treatment proven to prevent dementia, and some factors like ageing and genetics are beyond our control, there are lifestyle changes we can make and strategies we can adopt to lower our risk. These include maintaining a healthy weight and eating a healthy, balanced diet; staying physically active, and avoiding smoking and limiting alcohol. Treating high blood pressure, as well as preventing and treating hearing and vision loss have also been shown to reduce the risk of dementia.”

Benefits for brain health
“Omega-3 fatty acids play a vital role in supporting brain health, with their benefits becoming especially apparent in their absence,” explains Olive Curran, director and nutritional therapist of PPC in Galway. “Inadequate intake of omega-3s can result in symptoms like demotivation, forgetfulness, and low mood. Studies have shown that adequate intake of omega-3 can help improve memory, enhance cognitive function, and reduce the risk of cognitive decline associated with ageing.

Omega-3 DHA is a primary structural component of the brain and specifically of the cerebral cortex, the area of the brain responsible for memory, language, abstraction, creativity, judgment, emotion and attention. Yurko-Mauro et al. (2010) highlighted the role of omega-3 DHA in protecting against age-related cognitive decline, improving learning and memory in older adults. Furthermore, a more recent study by Cederholm et al. (2019) found that higher levels of DHA were associated with better cognitive function in older adults.

Mohajeri et al. (2015) also noted a decline in brain DHA levels with age, particularly in those with Alzheimer’s disease, suggesting a link between lower omega-3 DHA levels and cognitive deterioration. By incorporating omega-3 DHA into your diet through sources like fatty fish or supplements, you can potentially support brain health and maintain cognitive function as you grow older.”

Herbs and nutrients

Here are some key herbs and nutrients that help to protect the brain and maintain good memory and cognition, courtesy of Aislí Fitzgerald, a naturopath and clinical herbalist with An Tobairín Health Store in Bandon, Co. Cork.

Rosemary has antioxidant and neuroprotective properties that help to boost memory and protect the brain from inflammation and damage associated with the development of dementia. It has a long-standing history of use in the Mediterranean, keeping the elderly fit and sound of mind.

Lemon balm is a nervous system tonic that is uplifting for the mood and can help to improve memory loss that is related to stress.

Lion’s mane is a medicinal mushroom that helps to heal the gut-brain axis and promotes nerve cell growth and repair. This makes it a great choice for combatting nervous system conditions and protecting against dementia.

Alpha lipoic acid is an antioxidant that can cross the blood-brain barrier, making it a good choice for protecting the brain from free radical damage associated with the development of dementia.”

The wisdom of Ayurveda

“Gotu kola and Bacopa monnieri (Brahmi) are Ayurvedic herbs known for their neuroprotective and memory-enhancing properties,” says Aislí Fitzgerald. “These have been thoroughly researched in relation to preventing and treating dementia.”

“Brahmi helps with the maintenance of good cognitive function and also helps to maintain memory with age,” adds Claire Longwill, a sales assistant with Food for Thought in Buncrana, Co.Donegal. “It has been traditionally used for centuries to support memory and mental focus. I have taken a Brahmi supplement and I feel a lot more focused and alert when I’m using it. I also feel when I take Brahmi that I sleep better.”

Keeping mentally active
Lastly, staying mentally active and socially engaged is very important when it comes to reducing dementia risk. Mental stimulation, from activities like puzzles, reading, or learning new skills, helps to strengthen cognitive pathways, keeping the brain agile and resilient against age-related decline. Aislí Fitzgerald adds: “Community also plays an important role in maintaining the health of the mind and preventing dementia. When people feel connected to others and keep active mentally they are less likely to develop dementia.”

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