Although it varies from person to person, most people's memory begins to decline in their 30s. What should be done to strengthen memory?

 

Memory gradually declines as toxic substances called 'beta-amyloid' accumulate and kill nerve cells in the brain. The point at which this accumulation affects memory varies from person to person. People who smoke or have greasy diets, which cause the blood vessels in the brain to narrow more quickly, experience faster memory decline. Nutrients are supplied to the hippocampus through blood flow, and waste products, including toxins, need to be removed. However, when blood vessels narrow, this process is disrupted, leading to a decrease in the number of brain cells.

If the hippocampal cells that convert short-term memory into long-term memory are damaged, recent events are no longer remembered. Although there is a family history of dementia, memory decline varies among individuals, and there is no hereditary trait within the family.

 

Stress is also one of the main causes of memory decline. The stress hormone cortisol dissolves the hippocampus, so when under stress, the process of converting short-term memory into long-term memory does not proceed smoothly.

 

In addition, even if you sustain trauma severe enough to cause loss of consciousness, your memory can deteriorate rapidly. When trauma temporarily reduces cerebral blood flow, brain cells die, and permanent regeneration becomes impossible. Among the brain regions, the hippocampus is particularly vulnerable to trauma; if it receives a severe impact, the cells suffer permanent damage, affecting memory.

 

Let's consistently consume nutrients that help improve memory.

 

Consuming nutrients with antioxidant properties such as vitamin B6, C, E, carotenoids, and polyphenols helps maintain and enhance memory.

 

Vitamin B6 is abundant in cabbage and tomatoes. It suppresses memory decline caused by aging. Vitamin C is most abundant in fall fruits such as persimmons and is also rich in apples. In addition to vitamin C, apples contain quercetin, which prevents the destruction of brain cells. According to a study by Cornell University in the United States, the quercetin in apples significantly reduces cortisol, the main culprit in brain cell destruction. Quercetin is more abundant in red apples than in green apples, and more in the skin than in the flesh.

 

Vitamin E can be obtained from pumpkin, tuna, vegetable oils, and nuts. Among nuts, walnuts are particularly good. The unsaturated fatty acids in walnuts help prevent the destruction of nerve cells in the brain and also promote the growth of many branches in nerve cells. Carotenoids are found in green and yellow vegetables and fruits such as spinach, pumpkin, carrots, and tangerines, while polyphenols are contained in red wine.

The lecithin components of 'black foods' such as black beans, black sesame seeds, and black sprouts are also good for improving memory.

 

Among fish, blue-colored fish such as tuna, herring, and mackerel, which are rich in essential omega-3 fatty acids (DHA, EPA), are good. Omega-3 essential fatty acids help maintain the cell membranes of nerve cells in the brain and increase cerebral blood flow, thereby improving memory.

 

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Cabbage and tomatoes haven't been popular lately...

I should make sure to eat it again.

 

These days, apples are sweet and tasty.

It's also nice to eat with the skin on.