The food-tastic way to build your memory bank
Memory-boosting foods - Eating smart to keep memories in the vault
We’ve all experienced instances of poor memory. From a misplaced item to a forgotten schedule, our memory banks seem to always appear emptied out whenever we try to rattle it for coins of recollection.
Our knee-jerk response to our memories falling short?
“Oh, must be age, I’m not so young anymore.”
While age may be one of the major risk factors for memory decline, with around 1 in 10 people above age 60 in Singapore suffering from dementia, it is not the only thing cashing out our memory banks.
Foods cashing out your memory vault
We all know of the sinfully good food – bad for our bodies, but delectable to our tongues. While we can’t cut them out entirely, eating them in moderation is the first step in preserving our memories.
- Foods high in trans fat such as Margarine and Frosting. Older adults with the highest amount of elaidic acid (a common type of trans fat) in their blood are most likely to develop dementia.
- Diet sodas and drinks with artificial sweeteners. These sugar substitutes are actually quite harmful! Those who drink one diet soda a day are more likely to have a stroke or experience dementia.
- Swordfish, Ahi Tuna, and other big fish. These tend to be high in mercury, a neurotoxin harmful to our brains, which may lead to a higher risk of memory loss and poorer thinking skills in older adults.
One small bite at a time keeps the brain running
On the flip side, there are certain foods we can consume more of without worrying about the detrimental effects on our brains. The road to better memory is as simple as adding these foods to your diet!
- Broccoli, cauliflower, and Brussels sprouts are non-starchy vegetables full of antioxidants and anti-inflammatory compounds. Research has shown that plant antioxidants can help treat and prevent mild cognitive impairment.
- Turmeric, a yellow spice often found in curries, contains curcumin, which can help boost memory and cognition. Other than eating curry, you can also take turmeric supplements, or add the spice into your cooking.
- Salmon, sardines, tuna, and other oily fish are rich in DHA (an omega-3 fatty acid), which lowers the risk of Alzheimer’s disease, dementia, and other cognitive function issues. Protect your brain by choosing oily fish as your protein source.
- Avocados are a source of healthy unsaturated fat that may help reduce high blood pressure, lowering the risk of cognitive decline. Elevate your breakfast plate of eggs and toast by adding some avocados!
The right snacks
You don’t need to shy away from snacks either – as long as they’re nutritious.
- A handful of pumpkin seeds a day is all your body needs for the recommended amount of zinc, essential for enhancing memory and thinking skills.
- Blueberries are also another snack high in antioxidants. Research suggests it is effective in improving or delaying short-term memory loss, and helps reduce free radical damage.
- Chocolate (dark) is loaded with antioxidants. In two recent studies, cocoa consumption has been linked to higher scores on cognitive tests. Dark chocolate also benefits the cardiovascular system – and a healthy heart keeps the brain sharp.
Beyond the munchies for memories
Studies have highlighted that good lifestyle habits contribute significantly to preserving our cognitive health. This involves having a healthy diet. Research shows a clear link between nutrition and mental health – certain food components can enhance brain function, and in some cases, even reverse age-related memory loss.
Nutrition is just one aspect that helps manage the changes our brain undergoes as we age. Apart from aging, be mindful of other factors that lead to memory declines, such as smoking, psychological stress, and lack of sleep. These are all things that can be managed!
Start reinforcing your memory bank now with good dietary and lifestyle choices. While aging begets structural regressions, it can be a beautiful and worry-free journey. It’s never too late to start the search for a Lasting Power of Attorney (LPA), or get your health insurance matters ironed out now.
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