Experts named useful products for memory

Excess sugar, irregular meals, and even mild dehydration can noticeably impair attention and memory, and with prolonged exposure, increase the risk of Alzheimer's and Parkinson's disease. At the same time, nutrition remains one of the few factors that a person can influence independently. On January 27, experts from the Opeka service system for the elderly told Izvestia about which foods support brain function and which eating habits harm neurons.

According to Alexey Mavrin, founder of the Guardianship service system for the elderly, cognitive impairments are not always a direct consequence of age.

"Problems with memory and attention are often considered an inevitable part of aging, but in practice, the brain is strongly influenced by everyday habits. Even skipping meals or not getting enough water can reduce concentration. Nutrition, daily routine and movement largely determine how the brain will work with age," he noted.

It is widely believed that for active mental work, the brain needs sweets. However, doctors warn that this approach has the opposite effect. Lyudmila Morozova, Candidate of Medical Sciences, psychiatrist and oncologist at the Opeka service system for the elderly, explains that the brain does use glucose, but it is fundamentally important what products it comes from. Refined carbohydrates cause sudden spikes in blood sugar, which first give a short-term burst of energy, and then lead to a deterioration in attention and memory.

In addition, chronically elevated sugar levels damage small vessels, including the vessels of the brain, impairing its blood supply. Over time, this increases the risk of vascular disorders and neurodegenerative diseases. For stable brain function, experts recommend giving preference to complex carbohydrates — whole grains, vegetables and legumes, which provide a steady supply of energy without sudden fluctuations.

"No product or supplement works in isolation. The only protective effect is provided by the system: a balanced diet, physical activity, blood pressure and sugar control, adequate sleep and mental activity," Morozova said.

They like it heavier: what fruits and vegetables can not be eaten every day

Experts advise taking into account the glycemic index of foods.

At the same time, scientific data allow us to identify products that favorably affect the condition of neurons and blood vessels in the brain. These include fatty marine fish as a source of omega-3 fatty acids, berries and green vegetables rich in antioxidants and flavonoids, nuts and seeds, as well as fermented dairy products that support the microbiota associated with brain functions.

Cognitive abilities are affected not only by the composition of the diet, but also by the diet. Experts note that intermittent fasting is not suitable for everyone and requires medical advice, especially in the elderly. For most people, regular nutrition remains more physiological, allowing them to maintain a stable blood glucose level. At the same time, it is important to avoid frequent snacks with sweets and pastries.

As healthier snacks, doctors recommend nuts and seeds, fruits with yogurt or cottage cheese, vegetables with hummus or avocado, as well as a small amount of dark chocolate. Experts pay special attention to the water balance: even moderate dehydration can impair attention, reaction speed and general well-being.

The nutritional needs of the brain change with age. For children and adolescents, complex carbohydrates for breakfast, sufficient protein, omega-3 fatty acids, as well as iron and zinc, which support learning and concentration, are of key importance. For the elderly, nutrition should be aimed at protecting neurons and preventing deficiencies. The presence of B vitamins, vitamin D, omega-3, protein, antioxidants, fiber and probiotics is important in the diet, as well as sufficient water intake of at least 1.5—2 liters per day in the absence of contraindications.

According to the experts of the Guardianship service system, nutrition for the brain is not a short—term measure, but a long-term strategy. Consistent changes in diet and lifestyle make it possible to slow down age-related changes in the nervous system and preserve memory, attention, and independence longer.

Mariam Juhas, a professor of nutrition at the Falk College of Sports and a certified nutritionist, explained the health effects of artificial supplements on December 17. According to her, they can lead to serious consequences. She also noted that products with additives are often found in poor areas because they are cheaper and have a long shelf life.

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