Food For Thought
As we age from childhood to puberty, through young adolescence and into advanced age, our bodies and our brains undergo spectacular changes in and out, notably the latter. Other than the physical transformations to the brain, where certain area’s shrink and others grow, the most prominent changes concern our mental capacities, specifically our memory. Memory is undoubtedly one of the most important facilities of our lives as any habits, skills, and actions we pick up are based upon it functioning healthily. When we reach ages of 18 to 24, our brain reaches peak functioning capacity, and begins a slow decline for the rest of our lives. One of the major influences on our memory is our nutrition, and what our day to day diet looks like. Diet carries a lot of weight when it comes to memory, and with bad nutrition can lead to memory loss, impaired functioning, Alzheimers and dementia.
Important Facets of Cognition
Gray Matter - gray matter takes up large sections of the Central Nervous System and is in charge of specific thought processes such as enabling individual muscle control and applying emotions to memories.
Hippocampus - a small seahorse shaped organ located on the underside of both temporal lobes of the brain. It is directly responsible for supporting memory, learning and information processing.
Amygdalae- small almond shaped structures on both sides of the brain. Amygdalae regulate emotions tied to memory, as well as fight or flight responses to past experiences.
Hypothalamus - a small section of the frontal lobe that controls memory associated with cravings, like hunger and thirst. It is directly responsible for you remembering to eat or drink.
Common Symptoms of Memory Loss Include:
Absentminded mistakes
Challenges in planning or solving problems
Difficulty completing familiar or simple tasks
Forgetfulness time or place
Lack of mental clarity
Drifting focus
Diet and Lifestyle go Hand in Hand
Because memory can be affected by both nutrition and behavior, it is necessary to have a properly balanced lifestyle. Below are some causes of memory loss and how they affect the brain:
Sleep Deprivation - lack of sleep disrupts focus and prevents the brain from creating pathways for learning new things. Though the amount varies with age, optimal levels of sleep consist of an average of 8 hours.
Stress - stress can affect how memories are formed and kept, and can cause difficulty turning short term into long term memories. It can also directly affect our perspective of reality, with severe levels of stress altering facts that we can remember about events.
Vitamin B Deficiency - vitamins B1 and B12 have a direct link to memory and cognitive precision. Healthy levels of B1, also known as Thiamine, have been shown to decrease the onset of dementia and that deficiencies can lead to neurological problems. B12 is responsible for maintaining cognitive focus and applying new skills, with low levels eventually leading to Alzheimers
Drugs and Alcohol - both stimulants and depressants have a negative effect on the brain, and result in the destruction of gray matter which may eventually lead to impaired motor control, an abnormal emotional spectrum, muscle spasm, speech impediment and decision making.
Foods That Work Against the Brain
Vegetable Oils
Soda & Energy Drinks
White Carbs
Deep Fried Foods
Artificial Sweeteners
Excessive Alcohol
Trans Fats
Nutritional Tips for Aiding Brain Power
Because diet plays such an important role in conserving memory, the list below includes some of the most brain healthy foods to eat. It contains all sorts of nutrients from folate, resveratrol and omega-3 fatty acids to Vitamin C and arginine:
Fatty Fish - Salmon, Fresh Tuna & Sardines
Shellfish - Oysters, Mussels & Clams
Green Leafy Vegetables - Kale, Spinach, Broccoli & Cabbage
Berries - Blueberries, Blackberries, Cherries
Green Tea
Coffee Beans
Walnuts
Beetroot
Olive Oil
Cocoa
Peppermint
Saffron
References:
Plasma homocysteine as a risk factor for dementia and Alzheimer’s disease. Sudha S, Alexa B, Jacob S, Paul FJ, Rosenberg IH, D’Agostino RB. N Engl J Med. 2002;346:476–483.
“Foods Linked to Better Brainpower.” Harvard Health, 6 Mar. 2021, https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower.
Gibson G, Hirsch J, Fonzetti P, Jordan B, Cirio R, Elder J Ann. Academy of Science 2016 Mar;1367(1):21-30. doi: 10.1111/nyas.13031
