Are you concerned about cognitive decline? Here’s something to think about. Eating the right meals can help you avoid dementia and decrease your “brain age.” There is, in fact, a diet for it.
A strong memory is reliant on your brain’s health and vibrancy. Whether you’re a student studying for finals, a working professional seeking to keep mentally sharp, or an elderly person looking to preserve and strengthen your grey matter as you age, there’s a lot you can do to boost your memory and mental function.
What Food Can Make Your Memory Better
This article will focus on the nutritious and memory-boosting foods that you should incorporate into your diet. We will not only explain the causes, but also provide you with some essential suggestions that you can use to improve your memory and brain power.
Because of their high flavonoid content, nuts may support brain health in addition to their anti-inflammatory, anti-carcinogenic and cardiovascular advantages. Walnuts, for instance, have the highest polyphenol content of any nut. One randomized clinical research result showed cognitive deterioration may be prevented by consuming walnuts. On most days of the week, the MIND diet recommends consuming nuts as a snack.
Fish are high in long-chain n-3 fatty acids, which have been proven to lower A [amyloid-beta] production and oxidative damage, while increasing synaptic proteins and dendritic spine density.
More specifically, studies have shown that consuming one fish meal per week is associated with slower cognitive decline, with no further advantage from eating more fish per week. So, one dish of fish each week is all that is advised.
Fish oil contains omega fatty acids, which are essential for proper brain function and development. There are also suggestions that fish oil can help patients with memory issues, such as Alzheimer’s disease and help boost brain function.
Whole grains supply a constant stream of energy (in the form of blood glucose) to the brain. Whole grains are particularly high in vitamin E, which has been shown to have neuroprotective qualities, as well as antioxidants, B vitamins, minerals, phytochemicals, healthy fats and fiber.
Olive oil is high in vitamins E and K, both of which have been linked to improved brain and memory function. Vitamin E aids in the prevention of brain degeneration as we age. It’s a powerful antioxidant that shields the brain from free radical damage.
Vitamin E, especially when combined with vitamin C, aids in memory maintenance, slows memory loss, and dramatically lowers the incidence of Alzheimer’s and dementia.
Poultry is a vital source of protein, and studies have indicated that a high-protein diet may be protective against Aβ in older persons’ brains before memory loss develops.
The researchers recommend eating chicken or turkey at least twice a week. (Unfortunately, fried chicken and chicken nuggets do not qualify.)
Green Leafy Vegetables
According to a recent study, eating leafy green vegetables such as spinach, Swiss chard and romaine lettuce on a daily basis can help keep dementia at bay.
Popeye was onto something! Spinach is one of the best healthy greens around and is jam-packed with antioxidants, iron, and nutrients that enhance concentration. Spinach contains magnesium, folic acid, and vitamin B12, which help to produce healthy red blood cells, which produce oxygen to your brain and preserve neurons.
In a study, which followed the eating habits and mental abilities of over 950 older adults for an average of five years, those who ate at least a serving of leafy green veggies once or twice a day had slower mental deterioration than those who did not, even when age, education and family history of dementia were taken into account.
Broccoli, cauliflower and Brussels sprouts are examples of non-starchy vegetables that should be included in your dementia-fighting diet. They are high in fiber, minerals and vitamins making them an important element of diets that promote healthy brain aging.
These foods are high in antioxidants and anti-inflammatory chemicals. Plant antioxidants have been demonstrated in studies to help cure and prevent mild cognitive impairment.
Blueberries, Brain Berries
Blueberries? These potent antioxidants help protect the brain from oxidative stress while also providing memory-boosting and brain boosting agents such as anthocyanin and flavonoids to improve spatial memory and learning.
Do you enjoy any excuse to get a cup of coffee? That’s fantastic news. Caffeine can invigorate you and help you concentrate.
Coffee and caffeine may potentially have a positive effect on your memory, although the studies are conflicting, and further research is needed.
Caffeine may have a considerable favorable effect on both short-term and long-term memory, according to certain research.
Other research has concluded that caffeine has little impact on memory or even worsens performance on memory tasks.
Coconut oil helps memory by promoting the health of your brain’s neurons. It gives neurons energy so they can operate. In addition, coconut oil protects neurons by decreasing inflammation and oxidative stress.
Popcorn contains fibers and vitamins that promote blood flow throughout the brain and memory performance. It can also enhance blood sugar stability, which can help to keep cravings at bay.
What Foods to Avoid
So, what foods should you stay away from?
Foods made with Trans Fats
High Carbohydrate Foods
If you could only make one dietary adjustment, reducing sugar could have the greatest impact on your brain. Sugary beverages are particularly harmful to your neurological health.
Sugar consumption and Alzheimer’s risk are increasingly linked in research and therapeutic studies.
Sugar causes inflammation in the body. Chronic brain inflammation can result in cognitive impairment, dementia and Alzheimer’s disease. The most important adjustment you can make to safeguard your brain is to eliminate sugar from your diet.
Other Ways to Help with Memory Function
In addition to foods that assist in brain health, try some of our suggestions to see how you can improve cognitive function:
Memory Improvement Strategies
Develop strategies to improve your memory and help keep your mind sharp into your golden years. Activities such as putting together puzzles, working out word games, reading books by a variety of authors, Scripture or poetry memorization or taking art or music lessons can help protect you from age-related memory difficulties.
Try these memory-improvement strategies and see what a difference they make! However, if you have a persistent memory loss problem or a brain-related illness, you should visit your doctor for the proper diagnosis and treatment.
While mental exercise benefits brain health, it does not eliminate the necessity for physical activity. Physical activity keeps your mind sharp. It improves brain oxygenation and lowers the risk of memory-related illnesses such as diabetes and cardiovascular disease.
Exercise also boosts the effectiveness of beneficial brain chemicals while decreasing stress hormones. Most notably, exercise promotes improved cognition, lowers blood pressure and assists in attaining a healthy lifestyle.
Get Enough Sleep
Sleep, while not always an active activity, is essential for both the brain and the body. As per the research of National Institute of Neurological Disorders and Stroke, most individuals require 7 to 9 hours of sleep every night, however many people sleep less.
According to research, sleep has been shown to:
strengthen memory recall
lessen mental fatigue
As a result, getting adequate sleep each night is a vital step in keeping a healthy brain.
Keep stress at bay
One of the brain’s deadliest enemies is stress. Chronic stress, over time, kills brain cells and affects the hippocampus—the part of the brain involved in memory creation and retrieval. Stress has also been connected to memory loss in studies.
Identify And Address Health Issues
Do you have an inexplicable loss in your memory? If this is the case, a health or lifestyle issue may be to fault. Memory loss is caused by more than only dementia or Alzheimer’s disease. Memory impairment can be caused by a variety of illnesses, mental health issues and drugs.
Cardiovascular Illness and Its Risk Factors
Mild cognitive decline has been related to cardiovascular disease and associated risk factors, such as high blood pressure.
According to studies, those with diabetes have considerably more cognitive deterioration than those who do not have that condition.
When estrogen levels drop in menopausal women, they frequently develop memory issues. Low testosterone levels in males might create problems. Thyroid issues can also lead to forgetfulness, slow thinking and disorientation.
Many prescription and over-the-counter drugs might impair memory and clear thinking. Cold and allergy drugs, sleep aids and antidepressants are common causes that may result in brain fog and/or reduced mental performance. Discuss any potential side effects with your doctor or pharmacist.
Brain exercises may be as simple as actively engaging the brain in everyday tasks. Others are targeted workouts for the brain, specially designed to enhance memory, cognition or creativity.
Overall, paying attention to what you eat can have several health advantages for your entire body, including your brain and memory. Even minor changes can have a significant impact. To offer some brain-boosting foods, try various diets or switch out key items in your everyday meals.