Contrary to popular assumptions, a diminishment of memory and mental clarity does not have to be an inevitable consequence of aging. Nutritional supplementation, reducing the amount of aluminum you ingest, and exercise all can help improve healthy mental function.
Nutritional Supplements
Iron
Studies indicate that iron can help improve short-term memory loss and concentration. If you aren't using iron cookware regularly, I recommend that you take 10 to 15 milligrams of elemental iron a day.
Ginkgo Biloba
Ginkgo biloba's antioxidant action helps to protect the brain from free radical damage that can cause "mental fog." It also has the ability to stimulate blood flow to critical regions of the brain. A good daily maintenance dosage is 10 milligrams of ginkgo that has been standardized to contain 24% of the flavonoid glycosides helps maintain brain function and cognitive performance as you age. For intensive use, I recommend 60 mg to 120 mg per day.
Vitamin B12 and Folic Acid
Low blood levels of vitamin B12 and folic acid may be a cause of memory impairment. Taking a good multinutrient that contains each of the B vitamins and at least 400 micrograms of folic acid and 100 micrograms of B12 daily helps maintain clarity of thought and supports short- and long-term memory.
Reduce Aluminum Ingestion
Numerous studies have found that higher amounts of aluminum in drinking water and food can cause impair memory. We've long known that aluminum leeches easily from cookware and is readily absorbed into your system. I recommend using iron cookware instead of aluminum and, if you haven't done so already, it's time to begin purifying your drinking water of aluminum and other harmful elements by distilling it.
Take a walk to clear your mind
Prolonged stress has also been linked to impaired mental clarity. Taking a walk is not only good physical exercise but a refreshing way for you to get away from life's stressors for a while. Visualization can be a very positive tool in diminishing stress. For an outline of five simple steps, see my technique
Envision a Happier, Less Stressful You
Visualization can be a very positive tool in restoring a healthier, happier perception of yourself and the world. There are probably endless methods and sequences for visualization and, if you want, you can easily modify these to suit your needs. Here is an outline of five simple steps you can follow.
Consider your actions
As you lie in bed, relive the events of the day. If there were instances where you expressed any anger, bitterness, ill will, hatred or other negative feelings (either verbally or even if you just had these thoughts), visualize the situation in your mind and picture yourself handling the situation in a positive manner.
Let yourself forgive
As you begin to re-examine and understand how you react to others, you'll most likely need to work on forgiveness for both yourself and others. Unresolved hurt can destroy you both physically and mentally. It implants itself deeper and grows into bitterness and, if left untended, it will eventually transform into feelings of hatred.
Accentuate the positive
Next, it is time to give thanks for all of the wonderful things in your life. If you can't find anything, it's only because it's easier to feel sorry for yourself than look for the positive aspects. If nothing else, you should feel extremely positive that you're going through this process to make things better from this moment forward.
Relax body and mind
After a few minutes of working through the above suggestions, it's time to relax and get rid of the physical stresses that have accumulated throughout the day. Again, there are numerous relaxation procedures; however, this one is particularly effective and easy to learn.
- Start by lying flat on your back with a pillow to support your neck and head and with your hands at your sides. Beginning with your toes, first tense the muscles, then allow them to relax completely. From there, move to your feet, lower legs, thighs and so on until you finish with the neck and head area. Don't leave any area until it is totally relaxed.
- Relaxing may be difficult on the first try, especially when you reach certain areas (like the neck or shoulder areas). With practice, it will become easier and you may be able to use a quicker technique. (In the same position, imagine you are lying in a warm stream of water that runs from your feet, up your legs, thighs, and so on, and as it moves up the length of your body it relaxes every muscle). Don't be surprised if you fall asleep the first several times.
Visualize happiness
Once you have mastered these relaxation exercises and can stay awake, it's time to visualize happiness.
First, imagine your entire body encompassed by a bright white light. Next, picture yourself as you would like to be. For example, you might see yourself as extremely happy and healthy enjoying a walk on a beautiful spring morning. Picture situations with loved ones or friends in the surroundings you would like to experience. (It is fine to picture others with you, just make sure you don't visualize yourself controlling them or their actions.)
These exercises can turn out to be some of the most powerful tools you can ever develop for helping your body heal itself, both physically and mentally.
They can be one of your most powerful goal-achieving tools when used properly. The key is to use your imagination not only to "see" circumstances you would like to occur, but also to develop the ability to imagine how to touch, feel, smell and even taste those situations. In other words, when you picture yourself in a positive situation, imagine the input you'd be receiving from your other senses. The more detailed you can become, the more powerful a tool visualization will be.