Nine Foods To Prevent Memory Loss
Charlotte Koh, PhD, Education (Johns Hopkins University)
Head, Education Methodology, Effective Learning Singapore
Nine foods to prevent memory loss
Genetics, stress and mental stimulation – such as completing puzzles or learning a new language – can all be part of maintaining great brain health and memory.
Eating a healthy diet is important for general well-being.
Try these top “brain foods” for memory-boosting powers:
- Nuts and Seeds. Walnuts, almonds, sunflower and pumpkin seeds, and peanuts are brain foods that are high in protein and omega fatty acids. The brain is composed of mainly protein and water, so it is important to nourish you brain with protein-rich foods. Proteins also help neurons within the brain to communicate with each other, through the neurotransmitters made from amino acids (proteins). Amino acids are packed with Omega 3 and 6 fatty acids – which are essential fats that our bodies do not produce, but are important to maintain normal brain function, as well as helping with storage of new memories through the creation of synapse connections within the brain
- Salmon and Cod fish. Oily fish like mackerel, tuna, salmon and cod have high levels of heart-healthy Omega 3 fatty acids – and especially DHA (docosahexaenoic acid), which is a building block of the brain that enhances brain function. Scientific studies have show that an increased consumption of Omega 3 can improve the memory of patients who have Alzheimer’s. In the brain, DHA seems to be very important for the normal functioning of neurons. Another benefit: eating fish more often means eating less red meat and other forms of protein that are high in artery-clogging saturated fats
- Beans. Beans are rich in fiber, B vitamins, and healthy omega fatty acids. A fiber-rich diet helps you feel full for a longer time, and creates a gradual release of sugar. This helps concentration, and aids memory. B vitamins help convert a chemical compound called homocysteine into important chemicals that the brain needs – like acetylcholine – which aids in creating new memories. And, omega fatty acids are essential for brain development
- Blueberries. Dark berries and blueberries are rich in antioxidants, which protect us against free radicals. This makes dark berries a very powerful brain food. Dark-colored berries also help fight against degenerative changes in the brain, and the compounds in these berries enhance neural functioning and communication. Berries in general – including blackberries and raspberries – contain flavonoids, and may be protective against age-related cognitive decline.
- Dark and Leafy Greens. Kai lan, spinach, collard greens, and broccoli are high in Vitamin E – which protects cell membranes against free radicals – as well as in folate. Free radicals are unstable molecules that attack healthy and important cells within our body. Some causes of free radicals include stress, pollution, radiation, and heavily-processed food. Dark green and leafy vegetables contain folate, which helps with normal brain development. Exactly how folate may protect the brain is unclear, but it may be that by lowering levels of an amino acide known as homocysteine in the blood, folic acid helps break down homocysteine – which has been shown to contribute to damaging nerve cells in the brain. High homocysteine levels have also been linked to an increased risk for heart disease.
- Lean Red Meat. Red meat that are lean – such as sirloin steak – are high in iron, which aids in the production of neurotransmitters. Iron also helps blood cells carry oxygen throughout the body and to the brain. This supports and aids in attention and concentration, and makes it easier for us to learn new things
- Avocados. These delicious fruit are rich and creamy, filled with beneficial omega fatty acids and vitamin E. Omega fatty acids are important for cell growth and brain development. Vitamin E helps protect cell membranes from free radicals. Vitamin E may also slow the progression of degenerative diseases like Alzheimer’s, through protective substances within the fruit, and can help maintain and repair cells within the brain. While evidence from studies is mixed, vitamin E is a potent antioxidant that may help protect neurons or nerve cells from brain diseases that affect memory like Parkinson’s disease, amyotrophic lateral sclerosis (ALS), and Alzheimer’s disease
- Tomatoes. Antioxidants like lycopene are found abundantly in tomatoes. Lycopene regulates genes that influence inflammation, and regulates cell growth within the brain
- Whole Grains. Complex carbohydrates, omega 3, B vitamins are plentiful in whole grains, and all of these support normal brain function. Also, complex carbohydrates provide a steady supply of energy that regulate mood and behavior, as well as aid in learning and memory. Fiber-rich whole grains are an integral part of the Mediterranean diet, which is loaded with fruits, vegetables, nuts and seeds, and olive oil. The Mediterranean diet may reduce inflammation, oxidative stress, and other vascular risk factors such as high blood pressure – all of which may have a role in increasing the risk for brain and heart conditions. Studies have shown that this diet can decrease the likelihood of dementia by as much as 53%. By including this diet in your daily routine, you can enhance your brain health and potentially decrease the chances of developing dementia in the future
- Red Cabbage. Red cabbage is rich in antioxidants that help guard against free radicals that attack your DNA, proteins, and carbohydrates within the body. Some studies show that free radical contribute to the premature aging, and might even be a contributor to Alzheimer’s disease
- Brown Rice. Many B vitamins can be found in brown rice. These can help convert homocysteine – which is an amino acid – into important brain chemicals used for learning and creating new memories
- Green and Black Tea. Packed full of antioxidants, green teat can help protect against free radicals – which are unstable, reactive molecules that attack important cells in our bodies. Drinking green and black tea can lower the chance of dementia by 16%. These teas are good for the brain because they have flavonoids and L-theanine.
- Grapes. Resveratrol can be found in the skin of grapes. It is an antioxidant that helps improve blood flow to the brain, and aids in attention and concentration. Plus, eating grapes is a great way to add fiber to your diet
- Dark Chocolate. Antioxidants found in dark chocolate protect against free radicals. Dark chocolate is packed full of antioxidants, which could delay the effects of Alzheimer’s
- Quinoa. The brain uses up 20% of the carbohydrates that we consume. Considering that the brain weighs only 2% of our body weight, that is quite a large consumption of carbohydrates. Quinoa is high in complex carbohydrates, iron and B vitamins. They provide a steady supply of energy needed for normal brain function. Iron helps blook oxygenate the body, and is important for attention and concentration. B vitamins help create brain chemicals that are important for creating memories
- Water. Staying hydrated is key for a healthy brain. Water helps keep your mind sharp. Proper hydration is crucial for brain health. Dehydration can negatively impact cognitive function. A water deficit could potentially deteriorate our memory and cognitive speed, crucial in staving off Alzheimer’s and dementia.
Although there are no guarantees when it comes to preventing memory loss, some activities might help.
Consider six simple ways to sharpen your memory:
- Be physically active every day
Physical activity raises blood flow to the whole body, including the brain. This might help keep your memory sharp.
The United States Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity that can include brisk walking. Alternatively, we can aim for 75 minutes a week of vigorous aerobic activity such as jogging.
For the best effect, these activities should be spread throughout the week.
If you don’t have enough time for a full workout, try having a few 10-minute walks throughout the day.
It’s vital to incorporate muscle-strengthening activities at least two days a week.
Physical activity decreases the risk of developing dementia by up to 30%.
- Stay mentally active
Just as physical activity keeps your body in shape, activities that engage your mind help keep your brain in shape.
These activities might help prevent some memory loss.
Some enjoyable activities include doing crossword puzzles, reading, playing games, learning to play a musical instrument.
Try a new hobby, or you can volunteer at a charitable organization or a community group.
- Spend time with others
Social interaction helps ward off depression and stress.
Both of those can contribute to memory loss.
Look for opportunities to get together with loved ones, friends and other people, especially if you live alone.
- Stay organized
You are more likely to forget things if your home is cluttered or your notes are not well-orgganized.
Keep track of tasks, appointments and other events in a notebook, calendar or electronic planner.
Keep to-do lists up to date. Check off items you’ve finished.
Keep your wallet, keys, glasses and other essential items in a set place in your home so they are easy to find.
Limit distractions. Don’t do too many things at once.
If you focus on the information that you’re trying to remember, you are more likely to recall it later.
- Sleep well
Not getting enough sleep has been linked to memory loss.
So has restless sleep and sleep that gets disturbed often.
It is therefore a priority to get enough healthy sleep.
Adults should sleep 7 to 9 hours a night on a regular basis.
- Eat a healthy diet
A healthy diet is good for your brain. Eat fruits, vegetables and whole grains.
Choose low-fat protein sources, such as fish, beans and skinless poultry.
As you progress toward implementing these strategies, bear in mind that every small step contributes to creating a healthier lifestyle with a positive impact on your brain health.
The importance of these methods cannot be emphasized enough. They provide effective and practical ways to enhance brain function while decreasing the risk of dementia. By making small changes now, you’re establishing a foundation for long-term cognitive benefits well into the future.
