Neurologists reveal the secret to a "razor-sharp memory": Eating it every day virtually rejuvenates the brain.
You’ve probably experienced failures or said, “I haven’t fully woken up yet” when doing tasks on an empty stomach. This is just one example of the relationship between nutrition and the brain. So, what is the secret to a razor-sharp memory? Neurologists have provided the answer.
Cognitive decline and disorders result from the loss of brain cells as we age.
According to Sabah newspaper, proper nutrition can prevent diseases like Alzheimer’s and dementia. It also helps you stay sharp today and in the future.
Neuroscientist Sonja K. Billes states that medical experts and doctors are quite familiar with general and natural cognitive decline because the brain cannot produce new cells as it ages.
Experts point out that brain cells may struggle to communicate in older age. For many people, this decline is normal. The sharpness of memory, concentration, and focus can weaken due to diminished neurological activity as a result of cognitive function.
NUTRITION AND BRAIN HEALTH
One of the most important things that can be done to halt the natural decline in human health due to aging is to change the nutrition system.
Key factors in this include good sleep, stress management, and consuming brain-friendly foods. These lifestyle changes improve cognitive function as you age.
In daily life, the brain produces the necessary compounds for us to think, remember, and communicate.
However, there are some nutrients that the body needs for the brain but cannot produce on its own.
According to Dr. Billes, to enhance cognitive health and prevent brain diseases or cognitive decline as we age, it is best to consume a variety of nutrients. Dr. Billes’ recommended “big five” foods are:
Omega-3, one of the most essential polyunsaturated fatty acids needed by the brain, is crucial for optimal brain health and function during the aging process.
This is because low levels of omega-3 are associated with an increased likelihood of developing Alzheimer’s disease.
This omega-3 fatty acid is found in flaxseeds, nuts, fish, and vegetable oils, helping to protect your brain.
Omega-3 fatty acids can be found in fatty fish such as mackerel, anchovies, sardines, and salmon. There are two different types of omega-3 fatty acids: DHA and EPA.
Dr. Billes recommends consuming fatty fish two to three times a week for mental and brain health.
Omega-3 fatty acids found in chia seeds, flaxseeds, and walnuts are known as ALA. Plant-based algae oil contains two different types of omega-3: DHA and EPA. As a result, you can include this oil in your diet.
Olives and olive oil also contain Omega-3. Dr. Billes states that olive oil with omega-3 is one of the best options.
You can consume this nutrient in appropriate amounts every day, using it in salads or spreads.
ELECTROLYTES AND B VITAMINS
B vitamins and electrolytes are crucial for maintaining healthy hydration and electrolyte levels in the brain and the rest of the body.
Neurons require small amounts of electrolytes such as potassium, calcium, magnesium, and sodium to function properly.
Muscle cramps and physical sluggishness are more common when dehydrated. Additionally, mental sluggishness can occur, leading to issues like decreased concentration and brain fog.
Therefore, it is essential to drink enough water to keep your brain sharp, and to consume plenty of foods that contain electrolytes and B vitamins, in order to maintain the ideal hydration balance for your brain.
Especially if you experience dehydration after a workout or sweating, make sure to drink water.
The brain is composed of 80% water, 8% protein, and 11% fat. A dehydrated brain shrinks in volume and cannot function properly.
Fresh fruits and vegetables, nuts, seeds, and certain dairy products like cottage cheese contain both electrolytes and B vitamins.
Eggs, brown rice, avocado, and low-sugar sports drinks can also increase your B vitamin intake. Additionally, don’t forget to drink plenty of water!
Dr. Billes emphasizes that antioxidants provide protection against aging-related free radical damage and oxidative stress. This damage can lead to cell damage, inflammation, and increased risk of chronic diseases in the brain.
The best way to ensure adequate antioxidant intake is to consume a wide variety of fruits and vegetables. You can mix various foods, including fresh or frozen red fruits, citrus fruits, and purple fruits.
Therefore, along with the required vitamins and minerals such as vitamin C, B, E, K, magnesium, copper, and other essential nutrients, you can also consume a high amount of fiber.
All fruits and vegetables contain fiber, vitamins, and minerals, which support a healthy body and a sharp brain.
Green leafy vegetables and red-purple forest fruits contain vitamins that can prevent oxidation over time, such as vitamins A, E, and C, as well as high levels of antioxidants.
Furthermore, fruits and vegetables contain a lot of water. Especially foods like squash, tomatoes, watermelon, and cucumber will meet your water needs while also meeting your antioxidant needs.
Yogurt, Greek yogurt, and blueberry mix are one of the best options. You can eat these fruits with cabbage, spinach, and other green leafy vegetables.
Proteins provide the amino acids necessary for the brain to produce neurotransmitters.
Therefore, amino acids are crucial for brain function and communication. Without enough protein, your brain cannot function properly.
Your mental resilience may decrease, and you may experience significant difficulties in thinking and speaking.
As a result, it is emphasized that more protein intake is needed as you age.
You can ensure an adequate intake of protein by consuming oily fish, chicken or turkey, eggs, Greek yogurt, and other foods.
You can also get the protein you need from legumes such as nuts, seeds, beans, and lentils, as well as whole grains.
Choline is among the best foods to strengthen the brain. Choline plays an important role in the synthesis of acetylcholine, a neurotransmitter that enhances memory and learning.
It also aids in the production of phosphatidylcholine, a phospholipid found in cell membranes that contributes to healthy brain function.
Choline can be found in fiber-rich foods such as eggs, oily fish, liver, sweet potatoes, and quinoa.
