Sometimes memory can play tricks, especially with age. A diet rich in essential nutrients for the brain can help prevent it.
Memory seems to be built on the basis of chemical reactions that take place in the brain. As learning is incorporated, new circuits and communications are created between neurons, through which memories are stored and recorded.
A distinction is made between several types of memory:
- short and long term memory
- semantic memory , which stores specific data; the episodic , which preserves lived events; and procedural memory , which allows actions to be taken without having to constantly maintain attention.
Through the electrical excitation of groups of neurons and thanks to the action of neurotransmitters, memories are recovered.
WHAT FOODS IMPROVE MEMORY?
Today it is known that food is essential for neurotransmitters to work well.
Among the necessary nutrients are DHA , an essential fatty acid of the omega-3 family ; the phosphatidylcholine and phosphatidylserine present in the soy lecithin, millet and sesame; vitamins of group B, and especially B12, B6 and folic acid; and amino acids acetyl-l-carnitine and L-glutamine.
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Therefore, it is recommended to consume:
- Essential fatty acids, present in nuts and seeds, and vegetable oils of first cold pressing;
- Fruits and vegetables rich in antioxidants such as beta-carotene and vitamins C and E;
- Wholegrains rich in B vitamins, especially oats, as it also contains avenin, which relieves intellectual fatigue.
Among medicinal plants, Ginkgo biloba improves brain microcirculation thanks to its flavonoid content.
But memory also has enemies. The consumption of sugary foods reduces intellectual performance in the short term, since its rapid absorption causes sudden hyperglycemia followed by reactive hypoglycemia that affects the hippocampus and, therefore, mental concentration.
The repetition of these glucose ups and downs causes physical and mental fatigue and, in the long run, favors the appearance of neurodegenerative problems.
A “live” diet, rich in natural foods, is essential to maintain an active memory.
HOW DOES DIET AFFECT MEMORY?
In the short term, it has been proven that young people who neglect their breakfast and follow a devitalized diet have their intellectual performance affected. In the long run this can trigger degenerative problems like Alzheimer’s.
In addition to nutrition, it is important to take care of other aspects such as rest, playing sports and doing activities that promote mental abilities, such as reading, writing or painting.
DOES EATING LESS IMPROVE MEMORY?
According to a study by the University of Munster, Germany, it has been shown that taking 30% fewer calories than usual (in a diet greater than 2,000 calories) improves memory, while overeating can negatively affect you.
HOW DO OMEGA-3S PROTECT?
60% of the brain is made up of fats (essential fatty acids and phospholipids), and of these 20% is DHA (docosahexaenoic acid), from the omega-3 family.
Its intake has been seen to prevent numerous health problems, especially degenerative ones. It is found in seaweed, walnuts, and flax seeds.
ARE SATURATED FATS HARMFUL?
Studies suggest that a diet low in saturated fat from childhood improves cognitive performance and reduces the risk of Alzheimer’s.
High cholesterol and ingesting saturated fats (meats, cold cuts, dairy) or trans fats (margarines, pastries, industrial fried foods) are associated with memory problems, cognitive impairment and Alzheimer’s.
WHY IS OLEIC ACID RECOMMENDED?
Known as omega-9, it is mainly found in olive oil and avocado. It contributes to mitigate cognitive deterioration and improves mental activity due to its role in the preservation of neuronal membranes.
The utility of oleic acid or omega-9 has recently been discovered to make medicines against Alzheimer’s.
DO ANTIOXIDANTS IMPROVE MEMORY?
The flavonoids from fruits, berries, green tea, onions and cruciferous, among others, have anti-inflammatory and antioxidant properties that help the brain to counteract the effect of stress and promote the neural capacity to establish new connections.
DOES SKIPPING MEALS AFFECT MEMORY?
People who skip meals can have more memory problems, as this act deprives the body of the necessary nutrients to regulate neurotransmitters crucial for brain function.
It has been seen that in the short term, children who do not eat breakfast see their intellectual performance diminished.
WHY ARE THERE MEMORY GAPS WHEN DRINKING ALCOHOL?
Several studies confirm that people who drink excessively are more prone to short-term blackouts and more severe long-term memory problems. It is healthier to substitute wine for a good flavonoid-rich grape must.
WHY ARE B VITAMINS NEEDED?
Group B vitamins, especially B6, B12 and folic acid, protect neurons by reducing levels of homocysteine, an intermediate metabolite that is toxic to neuronal cells.
In addition, they participate in the manufacture of red blood cells responsible for transporting oxygen to the cells of the body.
DOES SUGAR AFFECT MEMORY?
According to a study published in the Annals of Neurology, increases in blood glucose can have repercussions on memory by affecting a part of the hippocampus related to memories.
This helps explain the mental decline associated with aging, as glucose regulation worsens with age.
