Forgetting things all the time is attributed to old age, but this may be too far-fetched. No matter what the reason for memory decline, it is necessary to improve this condition. Here are four types of food that can boost memory:
Which foods can help older people improve their memory?
1. Eat fish
Fish is one of the preferred foods for promoting intellectual development.
Fish heads contain a rich amount of lecithin, which is an important source of neurotransmitters in the brain and can enhance memory.
2. Bananas
Bananas are nutritious and low in calories. They contain unique nutrients such as tryptophan and vitamin B6.
Tryptophan and vitamin B6 are essential nutrients for the growth and reproduction of brain cells. The body cannot produce them and can only rely on other nutrients for synthesis. Bananas can directly supply these two nutrients, making them more beneficial for absorption and utilization by the body.
3. Walnuts
Walnuts are known for their brain-boosting properties and can improve memory when consumed regularly.
As the saying goes, "Like supports like." The shape of walnut kernels resembles the human brain, and the fatty acids they contain are also very beneficial for brain health and cognitive function.
4. Pumpkins
Pumpkins are rich in beta-carotene, as well as nutrients such as vitamin C, zinc, and potassium, which are all very good for the brain and are highly suitable for older people to eat.
The reasons behind the decline in memory for older people
1. Cerebral arteriosclerosis
Cerebral arteriosclerosis is common in the elderly. The small arteries of the brain undergo hyaline degeneration and fibrinoid necrosis;
The intimal hyperplasia or lipid deposition in the arterial wall can eventually lead to stenosis and occlusion of cerebral blood vessels, resulting in the decline of brain function, memory impairment, and even the onset of senile dementia.
2. Hypertension
Research shows that for every 10 mmHg increase in systolic blood pressure in the elderly, the number of individuals with poor cognitive function increases by 9%.
3. Hyperlipidemia
It has been proven that hyperlipidemia is closely related to age-related memory impairment, mild cognitive impairment, and senile dementia.
4. Oxidative damage by free radicals
A study showed that among a group with lower levels of lipid peroxidation (indicating better metabolism of free radicals), the average memory score was 97;
Among a group with higher levels of lipid peroxidation, the average memory score was 89.
These research results indicate that oxidative damage is related to the decline of cognitive function in the elderly.
5. Decrease in estrogen levels in women
Studies have shown that senile dementia is associated with decreased estrogen levels in women.
What can be done to address memory decline?
1. Concentrate on tasks
Older people sometimes tend to forget to do certain things, mostly minor tasks.
To prevent forgetfulness, older people can focus their attention on the tasks they need to accomplish.
2. Listen to music
Foreign experts have found that slow movements in works by composers like Bach and Handel can relieve brain tension and induce a meditative state.
Older people can use this method of listening to music to improve their memory.
3. Learn to fully utilize the brain
Older people should be good at learning and use their brains regularly and continuously. They should not give up and keep their brains active to prevent memory decline and effectively prevent senile dementia.
4. Ensure quality sleep
Insomnia is common among older people and is one of the reasons for memory decline;
Therefore, to effectively alleviate the symptoms of memory decline, adequate sleep is necessary.
