Eat Better To Prevent Memory Loss

A decline in your normal cognitive functions is a part of the completely normal ageing process. However, in the recent times, we have seen a very big increase in the number of elderly patients suffering from Alzheimer’s disease and also various other forms of dementia. We already have about four million Americans with Alzheimer’s disease and it is only going up from there, it is projected that over 22 million people will be suffering from it by 2025.

Normally Alzheimer’s disease is associated with genetic and environmental factors. However, with the burgeoning numbers, experts have come to believe that your diet may very well also be playing an important role in the development of the disease. A number of studies have also corroborated this belief. This means that a better diet, meaning you eat more nutritious foods opposed to unhealthy ones, could have an effect on your brain. It turns out eating healthy foods does not only give you a fit body, but it may also the prevent memory loss that is usually associated with aging. Read on to find out more about which foods are a must in your diet to help prevent the memory loss from Alzheimer's disease.

Green vegetables and fish are a must

A study carried out on 3,718 elderly residents from Chicago found out that eating vegetables was associated with a reduced rate of cognitive decline. The study, which was published in the journal Neurology, found out that the rate of decline was the slowest in people who consumed the maximum number of green vegetables per day.

Similarly, other studied have found that consuming foods which are rich in omega-3 fatty acids, such as salmon and tuna, and reducing the consumption of foods rich in saturated fats and cholesterol is also good for the health of the brain and prevents memory loss.

Eat berries and flavonoids

Another study, led by Elizabeth Devore and her colleagues from Brigham and Women's Hospital in Boston, and published in the journal Annals of Neurology in July this year, found that berries and flavonoids also have an impact on the cognitive decline. This study began in 1980 and the participants of the Nurses’ Health study were asked to fill up food frequency questionnaire every four years. Cognitive functions of 16,010 participants above the age of 70 were assessed at every 2 years intervals beginning from 1995.

The researchers found that the women who consumed more berries had a slower rate of decline of cognitive functions. The decline in the mental functions was slowed by about 2 ½ years. The researchers also noticed that an increased intake of total anthocyanidins and flavonoids, found in berries, leads to a decreased rate of memory loss. These are antioxidants which improve the blood flow to the brain. An interesting find of the study was that the women did not eat berries every-day. Just a cup of strawberry per week or ½ cup of blueberry per week was sufficient to stall the decline in cognitive functions.

Don't forget the green leafy vegetables

A study, led by Kang and published in the May 2005 issue of the journal Annals of Neurology also showed that increasing the consumption of green leafy vegetables can lead to a significant slowing down of age related memory loss. Eating fruits and green vegetables is believed to prevent age related memory loss and a decline in the cognitive functions because of their rich polyphenol content.

Dietary Components Which Are Good For Your Brain

Experts recommend that people should consume wholesome nutritious diets rich in a variety of vegetables and fruits. One should consume a minimum of five to seven servings of leafy green vegetables, berries, tomatoes and sweet potatoes. This type of diet is full of antioxidants which prevent the damage to brain cells caused by the free radicals.

Opt for colorful plate, and don't forget sea food

Make sure that your plate is full of colors. Apples are rich in quercetin, an antioxidant which plays an important role in preventing memory loss. Blueberries and red beets are rich in anthocyanin.

Both these antioxidants are found in red onions and grapes. The purple eggplants are full of nasunin, an antioxidant which is good for the lipids in the brain tissue. Broccoli, Brussels sprouts, spinach and romaine lettuce are abundant in folic acid, another compound which is important in preventing memory loss.

Sea food is also said to be great for slowing down the rate of age related cognitive decline. Mackerel, eel, tuna and herring are rich in omega-3 fatty acids and phosphatidylserine, both of which are antioxidants that are good for the brain.

Here is a nice one to improve your memory: cocoa

A recent study published in the journal Hypertension has found that cocoa flavanols found in dark chocolate may also improve memory. The researchers examined the cognitive functions in a group of 90 elderly men who drank a dairy based cocoa drink of varying concentration, regularly. It was seen that those participants who had higher concentration of cocoa drink had a significantly improved cognitive score compared to participants drinking a lower concentration. A high intake of cocoa led to an improvement in levels of insulin resistance, oxidative stress and blood pressure. The researchers have opined that intake of cocoa as a part of nutritionally balanced diet with optimal calories, could improve cognitive functions.

It is also equally important to cut down on the intake of saturated fats and cholesterol. This is because these substances can clog your blood vessels in the form of atherosclerotic plaques. Atherosclerosis of the carotid arteries can impair the blood flow to the brain depriving it of oxygen. This may cause a decline in the cognitive functions and a loss of memory.

Do not over-eat

Although consuming a healthy diet is important, researchers from the Mayo Clinic have cautioned that over-eating may double the risk of memory loss.

Another study has pointed out that when the stomach is empty, the brain releases a hormone called Ghrelin. This hormone has been found to lead to the formation of new synaptic connections between neurons in the memory centers of the brain. This, in turn, causes a significant improvement in the memory and learning.

Therefore, one can safely conclude that while the brain needs energy to perform its various functions, too many calories are bad for the memory. According to the researchers, the key to a healthy brain lies in cutting down the calorie intake and eating a nutritionally balanced diet. So next time you head for your meals, pause and spare a thought for your brain. Eat food that is good for your body as well as brain. Eat a nutritious food and prevent the memory loss generally associated with old age.