Good Lifestyle

The Americans today are to live longer That previous generations, but with greater life expectancy, can come certain age -related health expenses. For example, dementia and cognitive disorders are increasing and should be in the lead 150 million cases by 2050 .

However, the longer life expectations are unlikely the only cause of our worsening memories. Other factors, such as food, exercise and smoking habits, may have a spectacular impact on your cognitive health. A 2022 study Published in the journal Nutrients Said that there are "several food components, such as carbohydrates, fats and hormones, which influence cognition".

"Indeed, the frequency of consumption of healthy or unhealthy foods is perfectly correlated with better or worse cognitive performance in the elderly," write researchers. "It would therefore seem that our diet directly affects brain health and the probability of developing dementia and neurodegenerative disorders later."

Wondering what foods are the best to stimulate memory? Here's how to improve your cognitive health through your diet.

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Green leafy vegetables Like the curly cabbage, the arugula, the Swiss card beet and the Collard, are among the best foods stimulating memory. In fact, when a group of researchers examined the cognitive evaluation data of 960 participants in the memory and aging project, they found that a single daily portion of green vegetables had a positive effect on cognition.

"The consumption of green leafy vegetables can help reduce the slowdown in cognitive capacities with a more advanced age, perhaps because of the neuroprotective actions of lutein, folate, β-carotene and phylloquinone", explains THE 2018 study , which was published in the journal Neurology . "The addition of a daily portion of green leafy vegetables to its diet can be a simple way to contribute to brain health."

Wasabi, popularly used as a garnish for sushi, is another food that can significantly improve your memory. A 2023 Study On the subject, published in the journal Nutrients included 72 healthy subjects aged 60 to 80. The researchers asked half of the subjects to take 100 milligrams of Wasabi extract every evening, the control group receiving a placebo.

The research team then assessed various aspects of the cognition of subjects after three months and found that the group consuming wasabi experienced a "significant" increase in short -term memory and episodic memory. They note that an antioxidant and anti-inflammatory ingredient called 6-MSITC probably triggers these improvements by reducing inflammation in the hippocampus and improving neuronal plasticity. AE0FCC31AE342FD3A1346EBB1F342FCB

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Gras is another excellent addition to your brain stimulation diet, as long as you consume it in moderation. Experts suggest eating fish at least twice a week, selecting varieties that are low in mercury, such as canned tuna, salmon or cod.

Indeed, fatty fish are full of healthy and unsaturated fats called omega. These can help reduce your beta-amyloid blood levels, a protein that can develop in plates in the brain of people with Alzheimer's disease (AD).

"The ingestion of omega-3 fatty acids increases learning, memory, cognitive well-being and blood circulation in the brain", explains a 2022 study Published in the journal Bake . "Omega-3 treatments are advantageous, well tolerated and without risk."

Packed with healthy and polyunsaturated proteins and fats, nuts are also considered beneficial for the brain and memory. In particular, they contain alpha-linolenic acid (ALA), an omega-3 type that has been linked to better heart and cerebral health.

"Human clinical trials have ... suggested an association of nut consumption with better cognitive performance and improvement in memory compared to the reference in adults", explains a 2020 study Published in the journal Nutrients . "Several evidence suggest that nuts can reduce the risk of age-related diseases due to the additive or synergistic effects of its components with antioxidant and anti-inflammatory effects."

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A 2012 study published in the Annals of neurology suggests that the berries - rich in antioxidant and anti -inflammatory flavonoids - should also be on the menu for their advantages of memory strengthening.

This research relied on the data of the study on the health of nurses, which included 122,000 nurses authorized as subjects. After following the nurse's diet and examined cognitive evaluation data, researchers from Brigham Women's Hospital / Harvard Medical School revealed that the materials that ate more blueberries and strawberries have experienced larger decline rates cognitive. Participants who consumed two or more portions per week have experienced the greatest advantages.

"The berries contain a particularly high quantity of flavonoids called anthocyanidins capable of crossing the barrier of the blood brain and of locating in the hippocampus, an area of the brain known for memory and learning", explains the Alzheimer's association . "The drugs sought and other alternative therapies often fail because they cannot cross the barrier of the blood brain or reach the hippocampus."

Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.