As you get older, into your 30s and 40s, your brain changes. It starts to shrink and continues to shrink for the rest of your life.That contraction can cause changes in your body cognitive abilityIt may be a cause for concern for dementia and Alzheimer’s disease.
But don’t we all know someone in their late 80’s or 90’s with an elephant’s memory and tack-like sharpness? Have you been avoiding what seems to be the case? Genetics has something to do with it, but more research suggests diet has something to do with it too. neuroinflammation You may be able to adjust it depending on how you eat.
“Today, there is no nutritional therapy for dementia, but there are many studies showing different ways that food may play an important role in preventing or slowing cognitive decline. Uma Naidu, M.D.Nutritional Psychiatrist at Harvard Medical School, Director of Nutritional and Metabolic Psychiatry at Massachusetts General Hospital, This Is Your Brain on Food: The Essential Guide to Amazing Foods that Fight Depression, PTSD, ADHD, Anxiety, OCT and More, a trained chef. “Our food choices definitely help preserve our memories and clear our minds from the brain fog that sometimes disrupts the clarity of our lives.
Naidoo argues that diets high in fat and sugar can adversely affect the hippocampus, the part of the brain most involved in forming relational memories. Conversely, the right kind of food You can protect your memory. Dr. Naidoo discusses some important dietary habits that may slow the aging of the brain.
Instead of cutting calories, you can focus on eating foods proven to support brain health. Fortunately, researchers have tried to address this by: mind diet. Abbreviation for “Mind” Mediterranean-DASH intervention for delayed neurodegenerationThis is a combination of a Mediterranean-style diet and a diet designed to lower blood pressure, and the DASH diet, or dietary approach to stopping high blood pressure.
“The key features of the MIND diet are low saturated fat, high healthy fats, and no more than two servings of red meat per week,” says Naidoo.
If going all out on calorie restriction or the MIND diet is too difficult, Naidoo is on your plate. Best memory food.Start with green leafy vegetables like lettuce that make up tossed salad, kale, collards and spinach.
“emphasize Leafy vegetables “It contains nutrients like folic acid, vitamin E, carotenoids, and flavonoids that help prevent cognitive decline,” says Naidoo.
Along with vegetable greens, which are harvested immediately after germination, there are even more nutrient-dense microgreens. “Microgreens have up to 40 times more nutrients than their mature counterparts,” she adds.
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Aim for at least 3 servings of colorful polyphenol-rich foods per day vegetable, yellow peppers, red peppers, carrots, broccoli, cauliflower, peas, beets, pumpkins, eggplants and more. Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are also rich in an anti-inflammatory compound called sulforaphane. the study The show can protect against diseases that affect the brain.
Colorful berries are a concentrated source of flavonoids and other brain-beneficial nutrients.
“Studies have shown that the diet is rich in blueberry It reduces free radicals and inflammation in the brain,” says Naidoo.
nuts It also has neuroprotective properties. “Vitamin E, found in peanut butter, dry-roasted almonds, hazelnuts, and sunflower seeds, can help people suffering from stress, anxiety, and symptoms of PTSD.
“Extra Virgin Olive oil—Heart-healthy fats—are a source of at least 30 phenolic compounds that are powerful antioxidants and brain protectors,” says Naidoo.
A 2019 study published in the journal molecule The cooking technique of using extra virgin olive oil to make sofrito, an appetizer for many dishes, has been shown to facilitate the extraction of brain-protecting polyphenols from sautéed vegetables such as onions, garlic, peppers, tomatoes and chili peppers. discovered.
In 2019, meta-analysis A double-blind, randomized, placebo-controlled trial in patients with major depressive disorder showed that omega-3 polyunsaturated fatty acid (PUFA) intake reduced depression compared to placebo. I was.
“Omega-3 fatty acids promote brain health by lowering inflammatory markers and protecting neurons from excessive inflammation,” says Naidoo.
the best source of omega 3 Fatty cold-water fish such as salmon, mackerel, tuna, herring and sardines. However, you can also enjoy omega-3-enriched foods such as eggs, or find omega-3s in plant sources such as edamame, walnuts, and chia seeds.
Get into the habit of amplifying the flavor of your food without adding calories and boost your brain.
“Turmeric, pepper, cinnamon saffron, rosemary, ginger and other spices have been shown to enhance memory,” says Naidoo.
turmericCurcumin’s active ingredient, is the star of the spice show.2019 review of animal research in Current neuropharmacology Curcumin has been shown to reverse brain damage caused by Alzheimer’s disease. another study That same year, it announced improvements in attention, cognition and memory in people who took 90 to 1,500 milligrams of turmeric for 53 weeks.
“When taking turmeric, mix it with black pepper, which may help absorb curcumin,” says Naidoo.
“heavy alcohol use It increases the risk of all kinds of cognitive impairment and dementia,” warns Naidoo.
However, as Naidoo points out: 2019 meta-analysis Of the 28 studies, we found that light to moderate alcohol use in mid-to-late adulthood was associated with reduced risk of all types of cognitive impairment and dementia.
“When it comes to drinking alcohol, I always recommend moderation,” advises Naidoo. “Alcohol can have many negative effects on your health, so talk to your doctor about other risk factors.”
