Memory lapses and fuzzy thinking happen to everyone now and again but if you find that you always forget where you put your keys it is easy to think you might be losing it.

Studies show that fluctuating oestrogen levels at the menopause can cause poor concentration but the ageing process and specifically the menopause probably has little to do with your memory. Check what you are eating, your exercise level, what drugs you are taking and your ability to sleep. These factors are more important than the menopause or even ageing in your ability to remember.

What you eat could be affecting your memory
You are what you eat, and that includes your brain. Food powers your body and fuels your brain. Whatever you eat and drink will affect your body and your brain in some way. If it doesn’t get fed properly your brain begins to slow down, resulting in memory loss, foggy thinking and poor concentration.

B vitamins:
Studies have shown that deficiencies of B-vitamins can lead to poor memory during the menopause. Make sure that your diet is sufficient in B vitamins – especially vitamin B5 found in food such as whole grains, whole rice, whole meal bread, legumes, broccoli and tomatoes. Vitamin B5 is essential for optimum functioning of your nervous system.

If lack of co-ordination is a real problem you may also want to supplement with an additional 50 mg of vitamin B5 a day on top of your multivitamin and mineral. A multi-vitamin and mineral should never replace a healthy diet but it is a good insurance policy. Without the right nutrients, your brain can’t function right.

Having a breakfast of coffee and a sugary cereal or its equivalent is a prescription for memory loss and poor concentration. (Caffeine and sugar give you a boost for a few minutes, then both start leaching vital nutrients from your body that you need to think clearly and you either have to have another “fix” or you go into a fuzzy thinking period.)

Iron:
Make sure your diet is sufficient in iron as low iron levels can be associated with memory problems and poor coordination.

Alcohol and drugs:
Alcohol, wide swings in blood sugar (due to chocolate, sweets, cake and other sugary foods) and some drugs can cause memory loss. Some people are intolerant to wheat products (bread, pasta, cereals, cakes, biscuits and other processed foods) and that can lead to memory loss and fuzzy thinking, not to mention headaches and bloating. Eating an all carbohydrate meal, pasta with tomato sauce, for example, can dampen your memory. Add a protein such as tuna or beans to your pasta.

Cut down on sugar:
Refined sugars “turn off” the brain and that’s not a good idea when you want a clear mind and a good memory. Check labels of canned and frozen foods for added sugar and avoid those that list any type of sugar from fructose to cane or brown sugar.

Omega-3 fatty acids:
A diet rich in the omega-3 fatty acid docosahexaenioc acid (DHA) has been found to significantly reduce the risk of dementia and Alzheimer’s disease. In fact, a study published in the November 2006 issue of Archives of Neurology found that people with the highest levels of DHA in their blood were 47 per cent less likely to develop age-related cognitive diseases, compared to those people with lower levels of DHA.

The best food sources of DHA are omega-3 enriched eggs and seafood and fish, especially cold-water fish, such as mackerel, salmon and herring. A great way to enrich your diet with DHA is by eating a four- or five-ounce serving of fish two to three times a week. To give yourself a quick boost while you are sorting out your diet, you could add a good DHA/EPA supplement such as the BioCare EPA which I use in the clinic.

Fruit and vegetable juices:
Fruit and vegetable juices have also been found to protect against the onset of Alzheimer’s disease. Findings published in the September 2006 issue of the American Journal of Medicine found that a daily glass of juice is enough to make a difference. Study participants who drank fruit or vegetable juice a few times a week were 76 per cent less likely to develop the disease compared with individuals who drank less than one glass a week.

Drink up:
Water is vital for a healthy brain and that’s why you get headaches and can’t concentrate properly if you are dehydrated. The solution: make sure you drink around eight glasses of water a day (1 and a half litres or two and three quarter pints) to stay hydrated; more if you are exercising. One way to ensure you are drinking enough is to fill a bottle with your targeted amount and drink it throughout the day. If the container is empty by bedtime, you’ll know you have achieved your goal.

Don’t wait until you are thirsty to drink either as thirst is the first sign of dehydration. Herbal teas also count towards your target but ordinary black tea and coffee do not.

Fibre:
Putting the right food in helps, but it’s important to get it out too. Don’t you just feel better and think clearer once your system has had a good clear out? That’s why fibre should be nominated as the unsung brain food hero. Constipation causes toxins to be re-circulated into the bloodstream and triggers headaches, fatigue and low libido.

If you are eating at least five servings of fruit and vegetables a day you are well on your way towards your fibre intake. You can get the rest from complex carbohydrates such as wholegrain cereals, nuts and seeds. Do not add bran to food as this is a refined food and actually irritates the gut. It is better to eat bran in the form that nature intended – in other words, as part of the whole grain itself (wheat or oats, for example).

Meal timing:
It seems it’s not only the foods we eat that play a critical role in maintaining regular brain function, but also when we eat them. Skipping meals and eating at irregular times can affect short-term brain function. Going for long periods between meals deprives the brain of the nutrients and energy it needs to function properly. As a result, brain functions such as memory, concentration and mood can be affected. To optimize your brainpower, eat meals at regular times and have a healthy snack, such as a handful of nuts or piece of fruit, between meals to provide a steady supply of energy to the brain.

Importance of breakfast:
There is increasing evidence that breakfast may be the most important meal of the day for our brains. Studies have shown that when students are given a healthy breakfast, it has a positive effect on cognitive function related to memory, test grades, creative ideas and school attendance. Breakfast kick-starts our metabolism and brain function at the start of the day. Eat a breakfast to fuel brainpower by choosing foods that are high in fibre and are nutrient dense, such as whole grains and fruits.

In a nutshell
Memory loss is not an inevitable consequence of the menopause or ageing and, whatever age you are healthy eating combined with regular exercise and a good night’s sleep will not only help you manage your weight and protect against heart disease, cancer, and osteoporosis, it will also protect and improve your brain health.

(Food for thought concludes next month with my top 12 brain foods, herbs and supplements.)

Portion sizes have grown considerably in recent years. Super size servings in restaurants, the rise of all-you-can-eat buffets, super-size fast food meals, family packs of crisps in the supermarket and jumbo lattes in coffee chains have all contributed to this phenomenon.

To add to the problem, due to lifestyle changes, many people now eat away from home, or in front of the TV giving them less control over the amount of food on their plates or the amount they put into their mouth – research has shown that people are more likely to overeat when given large portions because it’s harder to gauge what is a ‘normal’ or acceptable amount. Larger portions can lead to an increase in calorie intake that, over time, can cause weight gain. This in turn can cause health problems such as diabetes and heart disease. So it’s a good move to keep an eye on portion sizes when you can.

That isn’t to say you should be eating so little that you end up going hungry – rather more about listening to your body and putting down your fork when you’re full!
Here are some ways to keep portion sizes sensible:

Don’t super-size – fast foods aren’t recommended as part of a healthy diet, but if you do find yourself tempted to tuck into a pizza, order the regular or small sized meal. Large or extra-large meals can be value for money, but they are extremely high in fat and calories, and can contain bad fats, the trans fatty acids.

And remember it’s not just foods that are available in outsized portions: fizzy drinks, milkshakes and sweet, milky coffees are too. These are usually high in calories and can contain sugar, artificial sweeteners or colourings, additives etc, so best avoided as part of a healthy diet.

When eating out (and at home) don’t feel guilty about leaving food on your plate. Most people have grown up with the notion that they have to clear their plates at every meal. If leaving food seems wasteful to you, ask for a child’s portion or a half-portion – most restaurants are happy to oblige. And if you find yourself in an all-you-can-eat venue, reach for a small plate, and fill up only once.

Try not to eat out of big bags of snacks such as crisps, nuts or sweets – this will only tempt you to keep picking; dish out a serving in a small bowl instead. Also better not to eat out of big bags when at the cinema or watching television as you will end up eating more unconsciously.
Don’t worry too much about portions when eating nutritious foods such as fruit, veg, pulses and whole grains – rather, concentrate on cutting down on portions of fatty, sugary foods – these contain the most calories and the least nutrients.

Finally keep an eye on your plate. Ultimately, getting a healthy diet is about getting the right foods in the right amounts. Here are a few final tips to bear in mind when you are next dishing-up…

• The protein-based part of your meal should be around the size of a deck of cards
• The starchy part of your meal, for example: the rice, potatoes, bread or grains should be around the size of one tennis ball or your balled fist. If you want to lose weight then make the starch part of your meal even smaller and up the vegetables
• If possible, fruits and vegetables should fill around half of your plate
• Fats and oils should be kept to a minimum, for example: less than one tablespoon

A simple walk can become a fat burning, strength building and bone boosting work out. Walking is great exercise that will help build your bone mass and prevent osteoporosis as well as tone your bum, hips and thighs and help you burn fat. And if you need another incentive studies at the National Institute of Ageing have shown that regular walking can seriously slow the ageing process. Just lengthen your stride, quicken your pace and do it a lot.

Don’t worry about getting all the sporty gear. All you need is some comfortable but supportive shoes or trainers. They should feel roomy around the toes, have good heel cushioning and be comfortable and light. If you aren’t sure ask for advice in your local sports shop.

To get going it is recommended that you first warm up by walking briskly for a minute or two, then stretch the following muscles (beginners should repeat each stretch three times).

• Quadriceps (front of thighs): While standing next to a tree or a wall for balance, reach back and pull the non-weight-bearing foot up toward your buttocks until you feel a pulling sensation in the quadriceps muscle. Hold and count to ten; then repeat the stretch with the other leg.
• Hamstrings (back of thighs): Stand with one foot on a step, toes pointed up. With legs straight and knees locked, place your hands on your hips and bend forward toward your raised leg until you feel a pull in your hamstring. Count to ten, then slowly return to upright position and reverse legs.
• Calves: Stand three to four feet from a wall or tree, legs apart. With a straight back, lean forward and place hands on the wall. Slowly bring your hips forward, keeping your legs straight and heels flat on the ground. Hold for ten seconds, then ease back gently.

Establish your routine by walking a minimum of 15 minutes three or four days a week. Then gradually increase your time and distance until you can comfortably walk at least 30 minutes.

To walk correctly, bend your arms to form a 90-degree angle at the elbow. Pump them vigorously and close to your body in rhythm with your stride. With each step, fully extend your leg and point your toes up at a comfortable angle, then roll the foot to the ground. Remember to maintain good posture by keeping your head up, shoulders level and loose, and chest elevated. Set a brisk pace and work up a sweat. Up your speed when you no longer feel challenged; but reduce it when you feel tired.

Your 4-week workout plan:

Week one:
Aim for three to five walking workouts for fifteen minutes (5 minutes warm up where you walk slowly, five minutes when you walk briskly and five minutes when you walk slowly again to cool down)

Week two:
Aim for four to five walking workouts for twenty minutes (5 minutes when you walk slowly, ten minutes when you walk briskly and five minutes when you cool down)

Week three:
Aim for four to five walking workouts for twenty five minutes (5 minutes when you walk slowly, fifteen minutes when you walk briskly and five minutes when you cool down)

Week four:
Aim for five walking workouts for thirty minutes (5 minutes when you walk slowly, twenty minutes when you walk briskly and five minutes when you cool down)