Written by Dr. Sandra Miranda, ND

Did you know that this week is Brain Awareness Week?

We don’t get a chance to talk too much about our memory and cognition.  We seem to believe that it is expected to have a decline on how sharp we feel as we age.   Maybe you are finding that your mental tasks are taking longer to complete or that your memory and attention is not as good as it used to be.  I know way too many people that start relying on making lists for all aspects of their lives as a way of coping.

These are scary changes that experience.  Some of you may have even gone to your medical doctor to try to get a test for Alzheimer’s. 

Fortunately, proactive lifestyle changes, and nutritional interventions can make a big difference. 

Here are my top 5 recommendations:

• Switch from a typical Western diet (high in sugars and bad fats) to a more Mediterranean-style diet (high in omega 3 and fruits and veggies).   Caloric restrictions have been shown to improve memory and learning.
• Start your day with a minimum of 15 g of protein for breakfast.  Studies show that only after 2 weeks of following this practice, your IQ level will increase.
• Avoid aspartame! Aspartame is usually found in diet soda, sugar-free ice cream, sugarless candies, etc.  When this awful artificial sweetener breaks down, it creates a by-product called formaldehyde which can affect the physiology of your brain.
• Exercise – if there is one reason to exercise is to maintain your memory! Most people hate exercising but they love what it does to their bodies.  Aim for a minimum of 30 minutes 5 x week.
• Balance your hormones! If your insulin, thyroid, estrogen, progesterone, testosterone or cortisol is out of balance then you are more likely going to feel a brain fog on a daily basis.

If you need help testing your hormone levels, then call us 905-239-3900 – we are happy to help.