Fading memory starting in your 30s? Strengthen it by eating 'these foods'

While it varies from person to person, most people begin to experience a decline in memory once they enter their 30s. What can be done to strengthen memory?

 

Memory gradually declines as a toxic substance called 'beta-amyloid,' which kills brain nerve cells, accumulates. The point at which this substance accumulates and begins to affect memory varies from person to person. Those whose cerebral blood vessels narrow rapidly due to factors such as smoking or a greasy diet experience memory decline more quickly. This is because nutrients must be supplied to the hippocampus and waste products, including toxic substances, must be removed through blood flow; however, if the blood vessels narrow, this process is disrupted, leading to a decrease in the number of brain cells.

If the cells in the hippocampus, which convert short-term memories into long-term memories, are damaged, one cannot recall even recent events. While dementia has a family history, memory decline varies from person to person and has no family history.

 

Stress is also one of the major causes of memory decline. Since the stress hormone cortisol breaks down the hippocampus, stress hinders the smooth process of converting short-term memories into long-term memories.

 

In addition, even trauma severe enough to cause loss of consciousness can lead to a rapid decline in memory. If blood flow to the brain is momentarily reduced due to trauma, brain cells may die and become permanently irreversible. The hippocampus, which is particularly vulnerable to trauma within the brain, suffers permanent cell damage if subjected to a severe impact, affecting memory.

 

Let's consistently consume nutrients that help strengthen memory. Consuming nutrients with antioxidant properties, such as vitamins B6, C, and E, carotenoids, and polyphenols, helps maintain and enhance memory.

 

Vitamin B6 is abundant in cabbage and tomatoes. It inhibits age-related memory decline. Among autumn fruits, persimmons contain the highest amount of Vitamin C, and apples are also rich in it. In addition to Vitamin C, apples contain quercetin, a component that prevents the destruction of brain cells. According to research by Cornell University, the quercetin in apples significantly reduces cortisol, the main culprit behind brain cell destruction. Quercetin is more abundant in red apples than green apples, and in the peel than in the flesh.

 

Vitamin E can be obtained from foods such as pumpkin, tuna, vegetable oils, and nuts. Among nuts, walnuts are particularly good. .

 

The unsaturated fatty acids in walnuts prevent the destruction of brain nerve cells while simultaneously helping them to branch out extensively. Carotenoids are found in green and yellow fruits and vegetables such as spinach, pumpkin, carrots, and tangerines, while polyphenols are found in red wine.

The lecithin component in 'black foods' such as black beans, black sesame seeds, and black sprouts is also good for improving memory.

 

Among fish, oily fish such as tuna, herring, and mackerel, which are rich in omega-3 essential fatty acids (DHA, EPA), are beneficial. Omega-3 essential fatty acids maintain brain nerve cell membranes and increase blood flow to the brain, which has the effect of improving memory.

 

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Apples are better for the skin than the flesh

Pumpkin tuna nuts

They say walnuts are the best nuts.

 

Losing your memory is scary, isn't it?

It's convenient to eat and easy to buy nearby.