Memory loss in the elderly -- technically known as dementia -- is most often, but not always, caused by Alzheimer's, a progressive brain disease that affects memory and communication skills. Risk factors for dementia include age, sedentary lifestyle and social isolation. While there is no current cure for Alzheimer's, certain foods can reduce your initial risk and slow its advance. If you think you may have memory loss problems, see your doctor for an evaluation.
Blueberries
Blueberries are rich in anthocyanins, antioxidants that shield healthy brain cells from damage. David Lee, of the University of Houston-Clear Lake, reports anthocyanins may be able to reverse memory loss. In his dissertation study, published in 2008, Lee gave a group of older rats one of two diets. One contained blueberries while the other did not. After just one month, the rats that ate the blueberries partially reversed their memory loss.
A similar study on older adult humans published in the January 2010 issue of the "Journal of Agricultural and Food Chemistry" found that drinking blueberry juice had a similar effect.
Spinach
Green leafy vegetables like spinach are rich in the B vitamin folate. Folate is important because it keeps circulating levels of homocysteine in check. Homocysteine is an amino acid in the blood that can damage blood vessels, making them more vulnerable to plaque deposits that restrict blood flow. Elevated homocysteine is an important risk factor for cardiovascular disease.
Eha Nurk, of the University of Oxford, reports that homocysteine also impairs memory. In research published in the "Annals of Neurology," Nurk found that those with the highest levels of homocysteine had a heightened risk of memory loss.
Eat spinach raw in salads, pan-fried as a dinnertime side dish, or added to casseroles and soups.
Tuna
Tuna and other cold water fish are rich in omega-3 fatty acids. Omega-3 fats may boost memory function in people with mild Alzheimer's disease, according to a study published in the "Archives of Neurology." Researcher Yvonne Freund-Levi gave a group of Alzheimer's patients fish oil supplements. After six months, those who took the omega-3 supplements boosted their memory scores, while those who didn't take omega-3s declined further. Other fish rich in omega-3 fats include herring and mackerel. Before taking fish oil supplements, check with your doctor to be sure it's safe for you.
References
- Alzheimer's Association: Alzheimer's Facts and Figures
- Alzheimer's Society: Statistics
- UMI ProQuest Dissertations and Theses: University of Houston-Clear Lake Dissertation": Blueberry-Enriched Antioxidant Diet Reverses Object Memory Loss in Aged Rats
- PubMed.com: "Journal of Agricultural and Food Chemistry": Blueberry Supplementation Improves Memory in Older Adults
- "Archives of Neurology": {omega}-3 Fatty Acid Treatment in 174 Patients With Mild to Moderate Alzheimer Disease: OmegAD Study
- "Archives of Neurology": Plasma total homocysteine and memory in the elderly: The Hordaland Homocysteine study
