Q&A: supplements for memory; managing menopause; Galleri test for cancer screening; & UTI prevention
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ICYMI 👉
The first question (about supplements for memory) is free for all subscribers. Questions 2-4 (on managing menopause; Galleri test for cancer screening; & UTI prevention) are for paid subscribers only.
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Disclaimer: The views expressed here are entirely my own. They do not reflect those of my employer, nor are they a substitute for advice from your personal physician.
QUESTION #1: SUPPLEMENTS FOR MEMORY
Prevagen, balance of nature, neutriva. I’m fascinated by the claims these supplements make. There must be huge money in them. They have constant ads for the demographic that still watches TV news…. Is there any clinical evidence they are worth it?
-Terri
Dear Terri,
There is no compelling evidence that these particular supplements have any meaningful impact on cognitive function. That said, ongoing studies are always a good thing, especially when they are rigorous and not funded by the supplement in question. 😉
What about multivitamins? One of the largest and highest-quality studies on multivitamins suggests that people over age 60 who take a daily multiple vitamin see improvements in certain memory tests after one year of use. Notably, the study found that multivitamins do not seem to help with cancer risk, mortality, or cardiovascular risk—however an ancillary study did find that certain aspects of cognition significantly improved for men and women over age 60.
Whether or not that benefit is caused by the multivitamin—and not just correlated with it—is still up for debate. Remember that people who take vitamins tend to be the same people who do other things that improve memory.
My best advice for optimizing cognitive health? Ditch alcohol, exercise for at least 150 minutes per week, aim for 6-8 hours of restful sleep, eat a diet rich in antioxidant foods (think: dark greens, blueberries, salmon and other oily fish, almonds), manage your stress, and work on optimizing your cardiovascular risk factors (cholesterol, blood sugar, blood pressure, cigarette smoking, and metabolic health).
This is easier said than done, but every little bit helps!!
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QUESTION #2: MANAGING MENOPAUSE
How should I know when I am actually in menopause? Is there an age range that is typical? I am 45 and I can’t tell if I am hot because it is 85 degrees out -or if I am having hot flashes! What should I ask my doctors about preventing the bad stuff I hear about menopause?
- Claire P
Hi Claire,
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