Try these brain foods to reduce risk of Alzheimer’s in old age

Hyderabad: Many elderly people are concerned about their memory and other cognitive abilities. For example, they may be apprehensive about learning new things taking longer than usual, or they may occasionally forget to pay a payment. These changes are often indicative of moderate forgetfulness also known as declining memory, which is commonly a natural aspect of ageing, rather than major memory difficulties.

What is memory decline?

Memory loss or decline is characterised by uncommon forgetfulness. You may be unable to recall recent events, one or more recollections from the past, or both. It may occur for a brief period of time and then resolve (transient). Alternatively, it may not go away and, depending on the source, may worsen over time.

After the age of 65, about 40 per cent of adults will have some sort of memory loss. Even if a person develops memory loss, it is rare that they have dementia.

“While there are no guarantees when it comes to preventing memory loss or dementia, certain activities may be beneficial. There are easy techniques to improve your memory. Physical activity, cerebral activities such as crossword puzzles, being organised, spending time with people, and maintaining a healthy diet can all assist with memory problems,” according to neurologist Yeshwanth Paidimarri.

Foods that help in curbing memory decline

A good diet is vital for overall health, but it may be even more useful in the prevention and advancement of Alzheimer’s disease. Other factors in prevention, like as heredity, stress, and mental stimulation, must be considered in addition to diet.

“Eating these brain foods, as well as having a regular sleep pattern, controlling stress, and adding cerebral stimulation, such as puzzles or learning a new language, may all contribute to good memory health,” said nutritionist Dr Jyoti Chabria.

Consuming these top brain foods improves memory, as said to NewsMeter by nutritionists in the city.

Nuts and Seeds

Brain foods rich in protein and omega fatty acids include walnuts, almonds, and peanuts, as well as sunflower and pumpkin seeds.

Protein is the second most abundant substance in the brain, behind water, hence it is critical to feed your brain with protein-rich diets. Proteins allow neurons in the brain to connect with one another via neurotransmitters consisting of amino acids.

Amino acids are also present in protein, and they are high in omega-3 and 6 fatty acids. These are important fats that our bodies cannot produce and that we must ingest.

Omega fatty acids assist the construction of cells to maintain proper brain function and aid in the storage of new memories by forming synapses, or connections, inside the brain.

Salmon

Oily fish, such as salmon, are abundant in omega 3, particularly DHA, a brain-building ingredient that promotes brain function. A larger omega-3 intake has been demonstrated to help Alzheimer’s sufferers’ memory.

Beans

Beans include a lot of fibre, B vitamins, and omega fatty acids. Fibre keeps you fuller for longer and causes a progressive release of sugar, which aids focus and memory and allows you to maintain a continuous workflow throughout the day.

B vitamins help in the conversion of a chemical molecule called homocysteine into other key brain chemicals including acetylcholine, which aids in the formation of new memories. Of course, omega fatty acids are necessary for brain growth and survival.

Blueberries

Blueberries and other dark berries are high in antioxidants, which help protect the body from free radicals, making them excellent brain food. They also aid in the prevention of degenerative changes in the brain and improve neuronal functioning and communication.

Dark and leafy greens

Greens like kale, spinach, and broccoli are high in vitamin E and folate. Vitamin E protects cell membranes from free radicals. Free radicals are unstable chemicals that assault our body's cells. Stress, pollution, radiation, and processed foods are all sources of free radicals. Folate, which is abundant in dark greens, aids in appropriate brain development.

Lean Red meat

Iron is abundant in lean red foods such as sirloin steak. Iron promotes the creation of neurotransmitters and assists blood cells in transporting oxygen throughout the body, including the brain, which aids with attention and focus. This can help in learning new things, and mental stimulation has been demonstrated to help prevent Alzheimer’s disease.

Avocados

They are thick and creamy and high in omega fatty acids and vitamin E. Cell growth and brain development require omega fatty acids, while vitamin E protects cell membranes from free radicals. Vitamin E may help reduce the course of degenerative disorders such as Alzheimer’s by protecting, maintaining, and repairing brain cells.

Tomatoes

Tomatoes are high in the antioxidant lycopene. Lycopene controls genes that drive inflammation and cell proliferation in the brain.

Whole Grains

Whole grains provide complex carbs, omega-3 fatty acids, and B vitamins, all of which promote appropriate brain function. Complex carbohydrates give a continuous flow of energy, which regulates mood and behaviour and aids in learning and memory.

Red cabbage

Red cabbage is high in antioxidants. These antioxidants protect your body from free radicals, which harm your DNA, proteins, and carbs. Some argue that free radicals cause ageing and may possibly contribute to Alzheimer’s disease.

Brown Rice

Brown rice is high in B vitamins, which aid in the conversion of homocysteine, an amino acid, into key brain chemicals involved in learning and memory formation.

Green Tea

Green tea is high in antioxidants, which help protect against free radicals. Free radicals are unstable, reactive chemicals that assault the cells in your body.

Red Wine

It not only tastes wonderful, but some research shows it is also healthy. Resveratrol is an antioxidant found in red wine. This antioxidant boosts blood flow to the brain and improves attention and focus. When it comes to drinking, remember that moderation is vital. According to recent research, persons who drink one glass of wine each day may lessen their risk of Alzheimer’s disease.

Dark chocolate

Dark chocolate is not only tasty, but it is also high in antioxidants, which fight free radicals. They also help the brain’s learning and cognitive abilities, which may postpone the onset of Alzheimer’s.

Quinoa

Quinoa has a lot of complex carbohydrates, iron, and B vitamins. The brain consumes 20 per cent of all carbs taken, which is a lot for a 2 per cent body mass. Complex carbohydrates are brain fuel. They deliver a consistent source of energy required for appropriate brain activity. Iron aids in the oxygenation of the blood and is necessary for attention and focus. B vitamins aid in the production of brain chemicals that are necessary for memory formation.