Food has a major effect on our brains, particularly as we become older. But sometimes we mistakenly believe that the brain and the rest of our body operate in different systems (Brown., 2018). It is a fact that our minds are incredibly powerful. These three-pound, squishy body part controls every feeling, thought, and action we go through. Your brain is the best multitasker. It can remember anything from your grandmother's favorite recipe to dealing with difficult equations. The shocking thing is that it goes beyond what you are born with. You can truly increase your memory and mental capacity in a similar way to how you would strengthen your muscles at the gym.
What's the best thing then? To do that, you don't have to be a neuroscientist, you can do it yourself at home. Some scientists from the Brain Performance Institute at the University of Texas at Dallas are working to correct the myth that separates brain function improvement from food, pointing to an increasing amount of evidence that suggests that certain foods may help preserve brain function and fight off Alzheimer's (A progressive disease that destroys memory and important mental functions) and other diseases of the brain (Brown., 2018).
Memory Loss (Amnesia)
The stressful nature of modern life, inability to focus, emotions, aging, anxiety, and other brain illnesses are some of the factors that affect memory. Memory loss or amnesia is a condition characterized by an individual's inability to recall past events or recollections. The stressful nature of modern life, inability to focus, emotions, aging, anxiety, and other brain illnesses are some of the factors that affect memory. One controllable risk factor for preventing chronic diseases, dementia, and memory loss is eating a nutritious diet (Xu et al., 2020). Many traditional medical systems, including the Chinese, Indian, and Persian systems, have long reported the use of different herbs and food items to improve memory loss (Arya et al., 2024).
The Link Between Food and Memory
A single food or nutrient has been positively linked to memory, cognition and dementia. The explanation for this connection is that the food or nutrient lowers stress caused by oxidative damage, reduces inflammation, prevents multiple conditions of blood vessels, and protects against brain disorders (Xu et al., 2020). The vital elements of a specific food type, such as vitamins, minerals, protein, and healthy fats, are referred to as a single food nutrient. These elements are necessary for maintaining a balanced diet and add to the food's overall nutritional value.
Iron, vitamins B, and vitamin A are nutrients that are abundant in liver. Berries are rich in antioxidants, fiber, and vitamins. Eggs are a good source of nutrients, vitamins, and protein. Vegetables like bitter melon, dark chocolate, and leafy greens like spinach and kale are rich in vitamins, minerals, and fiber and consuming and including them in our diets will help improve our memory and other brain functions.
The link between food and memory can be seen in various ways. Consuming ultra-processed foods has been found to be associated with cognitive decline, as revealed in a study published by JAMA Neurology involving nearly 11,000 dementia-free individuals aged 35 to 74. A diet high in saturated fats from sources such as red meat and butter has also been observed to negatively impact thinking and memory skills, according to a study conducted by Brigham and Women's Hospital. Additionally, food can evoke strong emotional reactions and memories, extending beyond the food itself to associated places or people . Paying attention to how different foods make you feel, both in the moment and the following day, can help in understanding this connection better.
The Role of Food in Childhood Memory Development
Nutrition plays a major impact in the development of childhood memory, especially in the first 1,000 days of life, which includes pregnancy and the first two years following birth (Cusick & Georgieff., 2016). During this time, proper nutrition is essential for best growth and mental growth, which includes memory development (Roberts et al., 2022). Studies based on observational data indicates that micronutrients are necessary for the development of cognition.
Attention, memory, reasoning, learning, and perception are all parts of the broad range of higher mental processes that the brain supports. This is known as cognition (Bhatnagar & Taneja., 2001). The brain's growth and development pathway is not uniform throughout time, and a significant portion of the brain's final structure and capacity are formed before the age of three years old. Thus, making sure a youngster eats a healthy diet during these crucial times will help with memory development (McCarthy., 2018).
Research points to the possibility that eating foods derived from animals may have a longer-lasting effect on cognitive development (Balehegn et al., 2019). For your children, choose seafood, eggs, beans, peas, lean meat and poultry, soy products, and unsalted nuts and seeds. Fruits: Encourage your youngster to consume a range of dried, frozen, and fresh fruits.
Foods That Enhance Memory
There are foods that improve brain and memory function. Fat makes up 60% of the brain, half of which is fat made up of omega-3 fatty acids, which are essential for brain function. Salmon, beans, soya, leafy greens, avocado and tomato are typical brain and memory enhancing foods that contain these fats and omega-3 fatty acids.
Nuts and seeds such as walnuts, almonds, peanuts, sunflower and pumpkin seeds are foods that are high in protein and omega-3 fatty acids. A daily intake of one to two ounces of walnuts may potentially enhance brain function. Walnuts are a great source of folate, vitamin E, and alpha-lipoic acid, a plant-based omega-3 fatty acid that is important for brain health.
Most fruits like berries and orange contain flavonoids that improve memory. Antioxidants found in berries like blueberries, help shield the brain from oxidative stress, delay the onset of dementia that impairs memory, and delay the aging process. Furthermore, coffee's caffeine content is believed to promote focus, assist people stay alert, and improve concentration (Selhub., 2015).
Foods That Retard Memory
Foods, especially processed foods, have a similar effect on the brain to drugs, causing cravings in the same brain regions responsible for rewards. Foods that are highly processed are designed to have high levels of added fat and refined carbs, which is similar to drug addiction. Some medications stimulate neurons because their chemical structure matches natural neurotransmitters in the body, and similarly, certain foods can also trigger these neurons.
Similar findings have been made by brain scientists investigating drug addiction and overeating, indicating that foods may have brain effects similar to those of drugs. It follows that some foods, particularly those bad for memory, might change the way the brain functions or is structured, maybe by imitating or upsetting natural processes.
Lastly, the food we consume directly affects the brain's structure and function. It is also key to note that alcohol disrupts the communication routes in our brains, which makes it more difficult for the parts of the brain responsible for speech, judgment, balance, and memory to work correctly. This may increase the risk of accidents and other unfavorable effects. Chronic alcohol consumption can alter the structure of the brain, causing harm to the gray and white matter, which may eventually result in dementia.
Did You Know That Eating Together Reinforces Memory?
Eating meals together, whether with loved ones or friends, is a well established social custom that involves more than just sharing food. It has a major impact on improving psychological health and social ties. It has been demonstrated that communal dining fosters a sense of intimacy among participants and offers social as well as individual benefits. The act of sharing a meal as a family fosters stronger bonds and improves social and emotional growth, making it especially useful.
Additionally, eating meals together might enhance social memory by providing a chance to strengthen emotional ties and make lasting memories. From a study carried out by (Stockbridge et al., 2023) on patients admitted to a Brain Rescue Unit, their eating habits, communication, mood, quality of life, loneliness, and safety when swallowing were all assessed during a group lunch. At baseline, those who attended fewer sessions were typically more psychosocially damaged and lonely.
On the other hand, improvements in quality of life and loneliness were observed in individuals who had two or more lunches. There was no indication of dietary or communication modifications. It was quite possible to implement a shared eating program in the acute hospital setting. Up to now, the data have not demonstrated any quantifiable harm and have only suggested slight trends in the direction of achieving the goal of promoting emotional well-being while also maybe encouraging increased intake.
There is no denying the connection between diet and brain health; it affects everything from memory to cognitive growth and emotional stability. A well-balanced diet that includes important nutrients such as vitamins, antioxidants, and omega-3 fatty acids can improve mental health, avoid brain illnesses, and improve memory. On the other hand, improper eating patterns and processed meals can reduce cognitive performance and raise the risk of disorders linked to memory. As a social activity, sharing meals also helps to strengthen emotional and memory bonds. We may improve our general quality of life, cognition, and brain function by making thoughtful eating choices.
References
Arya, R.K.K., Kausar, M., Bisht, D., Kesarwani, R. and Kumar, A., 2024. Memory-boosting fruits and foods for elderly. In Nutraceutical Fruits and Foods for Neurodegenerative Disorders (pp. 77-100). Academic Press.
Balehegn, M., Mekuriaw, Z., Miller, L., Mckune, S. and Adesogan, A.T., 2019. Animal-sourced foods for improved cognitive development. Animal Frontiers, 9(4), pp.50-57.
Bhatnagar, S. and Taneja, S., 2001. Zinc and cognitive development. British journal of nutrition, 85(S2), pp.S139-S145.
Brown, J., 2018. Good Food: Boost Your Brain Health. Prevention, 70(1), pp.020-020.
Cusick, S.E. and Georgieff, M.K., 2016. The role of nutrition in brain development: the golden opportunity of the “first 1000 days”. The Journal of pediatrics, 175, pp.16-21.
Fitness, B., Brain and Memory Power Boost: Enhancing Cognitive Function Naturally.
McCarthy, C., 2018. The crucial brain foods all children need.
Roberts, M., Tolar-Peterson, T., Reynolds, A., Wall, C., Reeder, N. and Rico Mendez, G., 2022. The effects of nutritional interventions on the cognitive development of preschool-age children: a systematic review. Nutrients, 14(3), p.532.
Selhub, E., 2015. Nutritional psychiatry: Your brain on food. Harvard Health Blog, 16(11), p.2015.
Stockbridge, M.D., Bahouth, M.N., Zink, E.K. and Hillis, A.E., 2023. Socialize, Eat More, and Feel Better: Communal Eating in Acute Neurological Care. American journal of physical medicine & rehabilitation, 102(2S), pp.S38-S42.
Xu, X., Ling, M., Inglis, S.C., Hickman, L. and Parker, D., 2020. Eating and healthy ageing: a longitudinal study on the association between food consumption, memory loss and its comorbidities. International journal of public health, 65, pp.571-582.
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