How diet influences cognitive decline and memory retention

You might be in your 20s or 50s and always forget your car keys or house keys, mobile phone, and the list goes on. Do you know that your brain needs energy and that diet can actually influence your cognitive health? Some foods protect your brain cells while some foods just help decline your cognitive health. There are some foods and dietary patterns that can help to improve your cognitive health as well as your memory retention.So when there is increased oxidative stress because of lifestyle factors, UV radiation or environmental pollutants the free radical can damage the brain cells overtime and chronic inflammation which is also known as neuroinflammation is also linked with neurodegenerative diseases like Alzheimer’s disease. Also when you have bad gut health it is linked to disruption in brain signals and neurotransmitters which directly affects your mood, stress and behavior.

So here are some foods to include and to avoid your brain health.

Omega 3 fatty acids

Omega 3 fatty acids are necessary as they may reduce the inflammation and also support neuronal signaling. Include foods such as chia seeds, flaxseeds, walnuts and fatty fish in the diet.

Polyphenols and flavonoids

These compounds help in reducing oxidative stress and improves neuronal blood flow and improves your gut health. So include foods such as berries especially blueberries, good quality dark chocolate (over 70%) and green tea.

B complex vitamins

B vitamins are very essential for your brain health. They lower the homocysteine levels as high homocysteine levels are linked to poor mental health. Include foods like dark green leafy vegetables, eggs, legumes and whole grains.

Choline

Choline is required for the conversion of acetylcholine which is a neurotransmitter which is responsible for memory and mood regulation. Eggs, especially egg yolks, broccoli and soybeans are rich in choline.

Zinc

Zinc deficiency is related to mental deterioration, memory impairment, lack of attention, and increased chances of developing degenerative diseases or depression. So include a diet rich in zinc which involves almonds, dark green vegetables, pumpkin seeds.

Mediterranean diet

The Mediterranean diet has been linked to improve cognitive health with emphasis on healthy fats like olive oil, a good amount of protein, whole grains and minimally processed meats in the diet.

Hydration

Hydration is very important as 70-75% of the brain is made up of water. So even mild dehydration can affect the brain leading to brain fog, confusion, and poor attention.

Foods to avoid -

• Refined carbohydrates and refined sugars

• Trans fats

• Ultra-processed foods

• Alcohol, All of these foods are linked to systemic inflammation and neuroinflammation which further decline cognitive health so it is better to avoid or limit these foods in your diet.

Remember that cognitive health is equally important so protect it by including all these foods so in later stages of life you don’t have to face t

he cognitive diseases.