ADHD? Memory issues? Brain Fog? It could be this nutritional deficiency

Memory and concentration. Do you have that niggling feeling that your memory isn’t what it was. Are you distractible? Struggling to focus? Got Brain Fog?  

Do you think that memory decline is an inevitable part of getting old? Is developing dementia even a legitimate worry or do you simply have too much going on?  

OR…… could it be your diet? 

We all know the ‘tip of the tongue’ syndrome. That feeling where you know what you want to say, you just can’t find the right word. You keep losing the car keys or your card, over and over. Not remembering place names, events, people or procedures. Being told that you don’t pay attention or you don’t listen when you are sure that you are really trying, it’s just so hard to remember. 

What if I told you that you aren’t imagining things?

In our brains we form memories using a substance called acetyl-choline. We need to have the right ingredients in the body for acetyl-choline to be made. Choline is used to do this and we get choline mostly from egg yolks. Choline is also present in liver, animal protein and fish, there is also some choline in tofu. 

It is very difficult on a vegetarian, let alone a vegan diet, to get enough choline but you can and definitely should supplement if eating choline rich foods is out of the question. Especially if you have the following symptoms: 

If you are deficient in choline, you will experience memory and concentration issues, brain fog, fatigue, anxiety and ADHD like symptoms. In fact I have worked with many children and teens who were or were about to be diagnosed with ADHD, who experienced a ‘remission’ when they started supplementing choline. Perhaps it was just a choline deficiency after all….

Egg yolks are a rich source of choline.

Where genetic testing comes in

Some people have what we call SNPs (singular nucleotide polymorphisms) which are genetic mutations on their genes, in particular the gene called PEMT, which we can easily test you for with a genetic, methylation DNA test. Many people have a need for extra choline and aren’t aware of this, so they can more easily develop symptoms when their dietary supply falls short. 

Another substance that helps with memory is something called DHA (docosahexanoic acid) which is something that your body makes from Omega 3 fish oils. You can get some omega 3 from plant sources but far and away the best source is oily fish like mackerel, salmon and sardines. The added bonus with tinned mackerel and sardines is that they are small, portable and make a great lunch or snack as do boiled eggs. 

“A study published in Nutrients (journal) found that levels of DHA in red blood cells was related to Alzheimer’s risk. Those with the highest levels of DHA had a staggering 49% lower risk of Alzheimer’s related to the lowest DHA group” -Mark Hyman 

The brain is made of DHA and DHA is also anti-inflammatory. Sugar and empty carbohydrates from bread/wheat/grains contribute to inflammation which leads to the progression of dementia. Alzheimer’s is now known as Type 3 diabetes.  Sugar either alone in it’s many forms like granulated sugar. syrup, glucose or fructose, or in the form of empty carbohydrates  like bread, wheat flour, pasta which the body easily and readily converts into sugar, is now seen as a major contributor to the development and progression of Alzheimer’s. 

It’s not just about what you do eat, it’s also about what you don’t eat. - Amanda King

Foods that damage your memory and your brain

Sugar - All kinds of glucose and especially HCFS (high fructose corn syrup)

Ultra Processed foods (anything you cannot make in your own kitchen)

Wheat - inc Bread, Pasta, Flour

Vegetable oils inc Sunflower/Rapeseed (tournesol and colza) and margarine which also includes toxic ‘cholesterol lowering spreads’

Alcohol 

These should be avoided or seriously limited, especially if you have symptoms of choline deficiency.

Foods that enhance memory 

Eggs (in particular the uncooked yolks - cooked is also fine) 

Liver 

Animal protein, ideally organic and/or grass fed. 

Fish  

Oily Fish in particular 

Nuts & Seeds (whole, not the oils)

What should I eat every day?

Ideally children and smaller framed people would eat at least 1 egg a day but larger framed people would eat 2-4 eggs a day, especially if active. Eat liver once a week (see the recipe below for a delicious way to cook liver). Some animal protein every day, we need around 0/8g of protein for each kilo we weigh and if we are active, following a ketogenic diet or weightlifting, we will need more (take professional advice). At least 8 vegetables a day with two leafy greens so that you have enough of the right antioxidants that you need to use the choline properly (like PQQ from green peppers) and of course good quality animal fats and olive oil. 

Remember that your Methylation DNA test can tell you all about your genetic mutations and see if you aren’t processing nutrients that well and need additional support. If you want to really get to the bottom of your symptoms and improve your health then DNA testing should be included in your plan.

There are also many lifestyle factors at play as well as diet. Regular exercise, being a part of a community and spending time with friends and loved ones is also associated with better working memory and better physical and mental health. So why not join or even start a walking group in your local community and cover all these bases at once. 

RECIPE

Bacon contains nitrites which are converted into Nitric Oxide in the body, helping your circulation (with vasodilation) and lowering your blood pressure. Always choose good quality, organic bacon (unsmoked).

Liver with Bacon & Apple

400g of organic chopped liver (any variety)

1 large onion

2 tbsp butter, olive oil, lard, tallow or coconut oil

tbsp rosemary

1 large apple

2 cloves garlic

200g chopped/diced organic bacon or lardons (chopped bacon bits)

Salt and Pepper to taste

Instructions:

Chop the onions as you like them and smoosh the garlic in a garlic press or finely chop. Core the apple and create thin slices of apple around 2-3mm thick. Dice the bacon if you need to and slice the liver if necessary at 1cm thick.

Lightly fry the garlic for one minute in the fat you have chosen, then add chopped onion in a frying pan for 5 minutes to soften.

Add the chopped bacon and apple and fry on a medium heat until the bacon is cooked and the apple is softened. Take care not to burn the garlic or onions, so keep moving the food around in the pan.

Add the liver and rosemary and cook for about 5-10 minutes more, the apple should really start to soften. You can add more fat if you like. Season with Salt and Pepper.

You can add water in the last stage (after you have cooked and browned the liver on all sides, to make a gravy and allow to simmer. The liver should be soft and not overcooked.

Serve with an egg yolk (separated from the white) and two portions of steamed leafy greens with raw salted butter.

This is an excellent meal for methylation and includes B vitamins, in particular B6, Choline which supports cell membrane production, the production of bile salts and memory formation and also Vitamin A which is essential also for your nervous system, your immune system and your eyesight. The greens will give you folate which the egg and liver will allow you to turn into methyl-folate or 5-MTHF (for those who have already seen their methylation report).

(Always use Teflon-free, Aluminium-free cooking pans and avoid cast iron pans if you are male or female and post menopausal).