For most people, memory loss is a natural part of the aging process. However, some individuals experience more significant memory loss starting in their early senior years. Impaired brain function and memory loss can make normal activities difficult. One approach to improving memory loss is diet; selecting healthy foods can actually prevent and possible reverse memory loss.
The Aging Brain
According to Family doctor, people begin to lose brain cells beginning in their 20s. The body starts making less of the chemicals that the brain cells need to work properly. As people age, these changes progressively affect memory. Aging changes the way the brain stores information and makes it difficult to recall stored information. The remote memory is most affected by the aging process. This occurs when individuals cannot recall the names of people they have just met.
Memory Loss
As reported by Mayo Clinic, there is a considerable difference between absent-mindedness and memory loss associated with disease. Age-related memory loss does not prevent activities of daily living; individuals are aware of their forgetfulness and may even joke about it. People with dementia or Alzheimer's disease often feel that something is not quite right, but are unable to pinpoint what is wrong.
Memory and Poor Diet
Ann-Charlotte Granholm et al. in "Effects of a Saturated Fat and High Cholesterol Diet on Memory and Hippocampal Morphology in the Middle-Aged Rat," have found a link between memory loss and a diet high in saturated fat and cholesterol. Rats that were fed a diet high in cholesterol and saturated fat exhibited a deficiency in working memory, damage of structural proteins that affect proper nerve cell function, and inflammation of the brain. Presuming that the same effect occurs in humans, this study proposes that as people age, brain function and memory may be protected with a healthy diet low in cholesterol and saturated fat.
Nutrients for Brain Function
Help Guide states that several nutrients stimulate brain function. B vitamins such as thiamin, folic acid, vitamin B6 and B12, produce red blood cells which carry oxygen to the brain and protect neurons by breaking down homocysteine, an amino acid that is toxic to nerve cells. Beta-carotene, vitamin C and E are antioxidants which are known to fight off free radicals, or highly reactive molecules. Antioxidants also improve the flow of oxygen through the body and brain. Omega-3 fatty acids are healthy fats which protect against inflammation and high cholesterol. These fats are highly concentrated in the brain and are associated with cognitive function.
Brain Healthy Diet
According to the Alzheimer's Association, adopting a brain healthy diet can prevent memory loss. This diet increases consumption of fruits, vegetables, whole grains, fish and other lean protein sources. In general, dark skin fruits and vegetables such as leafy greens, beets, peppers, prunes, blueberries and oranges, have the highest levels of naturally occurring antioxidant levels. Cold water fish, such as halibut, mackerel, and salmon are excellent sources of omega-3 fatty acids, and almonds and pecans are a good source of vitamin E. Another component to a healthy diet is adequate exercise. Physical activity increases oxygen to the brain and may enhance the effects of helpful brain chemicals.
References
- Family Doctor: Memory Loss with Aging: What's Normal, What's Not
- Mayo Clinic: Alzheimer's Disease
- "Journal of Alzheimer's Disease"; Effects of a Saturated Fat and High Cholesterol Diet on Memory and Hippocampal Morphology in the Middle-Aged Rat; Ann-Charlotte Granholm et al.; June 2008.
- Help Guide: Improving Your Memory
- Alzheimer's Association: Adopt A Brain Healthy Diet
