Preventing memory loss
This entry was posted on Tuesday, November 11th, 2008
Have trouble remembering where you left your keys? Or what you did last Tuesday? Read on to find out why memory loss happens and what you can do to protect against it.
What is memory loss?
Memory loss is the result of the brain ageing and becoming prone to inflammation and oxidisation. Once this occurs, free radicals can attach themselves to brain cells and cause significant damage.
Communication between neurons becomes difficult and the build up of a substance called amyloid plaque eventually kills off brain cells. This results in brain fog or confusion when trying to recall information and events.
Use it or lose it!
Memory loss is an accepted part of the aging process of the brain, but there are things you can do on a daily basis to maintain a healthy memory for longer.
- Exercise your brain by thinking through problems or engaging in discussion
- Challenge your memory by actively trying to recall events, observations and information
- Take up a new activity that requires you learn new skills
- Learn a language or musical instrument
- Pick up a crossword puzzle or quiz book to fill in spare time
Food for thought:
For optimum health, our memories need to regularly get enough protein, good fats, B vitamins, complex carbohydrates and antioxidants. These can all help to guard against inflammation and oxidisation of the brain and ensure a sharp mind.
So if you’re worried about your memory, are prone to brain fog or just want to take the preventative approach, make sure you follow theses six memory boosting tips:
1. Get your plant-based protein:
Adequate protein intake is essential for good brain and memory health. There are plenty of plant-based sources of protein. Some of the best are:
- Tofu
- Soy beans
- Tempeh
- Broccoli
- Cauliflower
- Mushrooms
- Spinach
- Bean sprouts
2. Complex carbs:
Complex carbohydrates are also really important for good brain function because they provide the blood stream with glucose that fuels brain cells. Brain cells can’t store glucose so they are completely dependant on the supply in your blood stream.
Good sources of complex carbohydrates include:
- Oats
- Barley
- Buckwheat
- Rye
- Rice
- Potatoes
- Parsnips
3. Fish, Smish! Non-animal sources of Omega 3 Fats:
Omega 3 Fatty Acids are a vital component of grey matter in the brain and can improve brain activity if they’re eaten regularly. Usually fish is promoted as a good source of Omega 3s, but the plant sources below are great alternatives:
- Flax seeds
- Pumpkin seeds
- Sunflower seeds
- Walnuts
- Brazil nuts
- Olive oil
- Leafy greens
4. Boost your brain power with B vitamins:
B vitamins (especially Naicin and Folic acid) are important for good brain function and help to promote a sharp mind. Make sure you include the following foods in your diet to get enough:
- Whole grains
- Leafy greens
- Carrots
- Asparagus
- Nuts and seeds
5. Fight free radicals and nourish your brain with antioxidants:
Antioxidants are chemicals in foods that protect against damaging free radicals. Many colourful fruits and vegetables are high in antioxidants, including:
- Brussels sprouts
- Oranges
- Blueberries
- Plums
- Broccoli
- Beets
- Avocado
- Cherries
- Onions
- Alfalfa Sprouts
6. Prioritise purple:
Purple coloured fruit and vegetables may be particularly beneficial to maintaining a healthy memory. Eat plenty of the following to ensure you have your bases covered:
- Blackberries
- Blueberries
- Cranberries
- Red grapes
More info:
Health benefits of a plant-based diet
