Battle memory loss with food

Mild lapses in memory — forgetting names and misplacing objects — are common with age as elements of the cognitive network may falter. Some forgetfulness is to be expected with age and is relatively benign.

Profound memory loss is a universal symptom of dementia; Alzheimer's disease is one form of dementia.

Benign age-related memory loss may result from shrinkage of the brain's nerves, diminished production of brain chemicals or restricted blood flow to brain tissue.

Genetic factors, head injuries, viruses and cardiovascular disease may contribute to Alzheimer's disease.

Exercise and a sound diet are instrumental in preserving brain longevity and sustaining memory. Protective brain nutrients include complex carbohydrates and B vitamins, which help ensure healthy nerve transmission and sufficient quantities of neur­o­transmitters.

• In a study of healthy elderly people, memory significantly im­proved after consuming 50 grams (two ounces) of either potatoes or barley, both complex carbohydrates.
• B vitamins help convert food, such as complex carbohydrates, into brain fuel.
• In addition, some epidemiological evidence associates low levels of vitamins B6, B12 and folate with Alzheimer's disease.
• Scientists believe the blood-nourishing mineral iron may be important for neurotransmitter activity, and some research suggests depressed levels of iron can impair memory function.
• In one study of non-anemic adolescent girls, mild iron deficiency was associated with slightly impaired short-term memory and poorer performance on a test of verbal learning, compared to girls with adequate iron intake.

Fish, poultry and lean meats are excellent sources of iron.

Improving your habits to improve your memory

Blueberries show promise in fighting age-related memory decline; preliminary studies link blueberries with improved cognitive function.

The exact mechanism has not yet been clearly established, but the antioxidant actions of flavonoids in blueberries are thought to reverse some parameters of age-related memory loss by defending against harmful free radicals, which can accumulate in brain cells and compromise memory function.

Flavonoids may enhance blood flow to brain tissue involved with memory as well.

Additional antioxidant nutrients, including beta-carotene, isoflavones and vitamins E and C, may also help preserve memory.

Unobstructed blood flow to the brain is essential for mental fitness, since brain cells require continuous nourishment and accessible communication with supporting systems in the body.

Fatty deposits in the arteries frequently impede blood flow to the brain, impairing memory. The risk for arterial plaques may be reduced by consuming monounsaturated fat in place of trans fatty acids and saturated fat; population research has found that a diet high in monounsaturated fat protects against age-related cognitive decline.

Additional cardioprotective nutrients, such as soluble fibre, maintain unclogged blood vessels. Another heart-healthy fat, DHA or docosahexaenoic acid, is a building block for brain tissue, and low levels have been associated with age-related dementia, including Alzheimer's disease.

There is growing evidence that high levels of beta-carotene and vitamin C are associated with superior memory performance in people age 65 or older. Researchers believe these antioxidants may delay brain aging and enhance mental longevity and fitness by combatting destructive free radicals in the brain. Carrots, sweet potatoes and pumpkin are excellent sources of beta-carotene; and citrus fruits, kiwi and peppers provide generous amounts of vitamin C.

It's time to head to the grocery store to pick up some of these brain boosting foods: beans, potatoes, rice, whole grains, blueberries, strawberries, soy products, avocados, olive oil, seeds.