2024-10-30 11:30:00
We are what we eat, the adage goes. The way we eat has a fundamental impact on our physical health but also on that of our brain! For slow cognitive decline and preserve all its faculties, certain nutrients are essential…
What is the best drug, food or dietary supplement to quickly boost memory?
Are you looking to boost your memory? No offense to future high school graduates and other students who struggle to remember their lessons during exam periods: the miracle product does not exist! “ Unfortunately, there are no medications or particularly effective healing foods”confirms Dr Olivier de Ladoucette. If, for a time, we attributed virtues to food supplements based on ginko biloba, scientific studies tend to show that there is no proof of the effectiveness of this plant extract in preventing a reduction in performance. cognitive. On the other hand, a healthy and balanced diet would have a positive impact on our brain chemistry throughout life…
How to improve your memory and take care of your brain through diet?
Certain nutrients, notably polyunsaturated fatty acids of the omega-3 type, vitamins D and B (vitamins B6, B12 and folate) as well as antioxidants (carotenoids, polyphenols and vitamins E and C), are associated with slowing cognitive decline.
Stock up on omega-3
Were you told throughout your adolescence that eating fish was good for your memory? Popular wisdom is sometimes good! Our brain being made up mainly of lipids, it is important to monitor its intake of essential fatty acids.
A high consumption of fish – 2 to 3 times a week – with a high omega-3 content has been found to protect against dementia. Dr Olivier de Ladoucette, geriatrician.
And to specify: “It is advisable to eat fish – especially oily fish such as salmon, herring, mackerel or sardines – and regularly introduce rapeseed, walnut or flax oil into the diet. Omega-3s have a anti-inflammatory action on the brain and increase neurogenesis, a process by which new neurons form in the brain. »
Put vitamins B6, B9, B12 and D on the menu…
Vitamins B and D are involved in various neuroprotective mechanisms. It is no coincidence that their deficiency can lead to sometimes dramatic neurological diseases such as Wernicke-Korsakoff syndrome, massive amnesia due to vitamin B1 deficiency often linked to an alcohol use disorder. “ Vitamins B6 (whole grains, liver and oilseeds), B12 (organ meats, meat, fish) and folate (green leafy vegetables, liver, legumes, cheeses) play a fundamental role in brain development and function.indicate the authors of the work Alzheimer’s is not inevitable: act as soon as possible for a healthy brain. Vitamin D is, for its part, provided 20% by diet (oily fish, eggs) and 80% by endogenous biosynthesis which takes place following sun exposure. It is a steroid hormone with multiple biological properties in the body in general, but especially in the brain. Vitamin D can promote neuronal protective mechanisms against Alzheimer’s disease; for example, by attenuating age-related inflammatory changes in the hippocampus. »
… but also foods rich in antioxidants!
“The antioxidants contained in large quantities in fruits and vegetables are very useful in combating oxidative stress which accelerates brain aging », underlines Dr Olivier de Ladoucette. Antioxidants such as carotenoidsthe vitamins E and the polyphenols are also provided by the consumption of olive oil, cocoa and vegetable drinks (coffee, tea). Enough to indulge in a square of dark chocolate without feeling guilty!
« Carotenoids, precursors of retinoids, are believed to be key molecules in brain synaptic plasticity. Vitamin E contained in vegetable oils and nuts (hazelnuts, walnuts, almonds), represents the main fat-soluble antioxidant in cells. Olive oil and nuts in particular are particularly rich in neuroprotective compounds and extra virgin olive oil contains a large amount of oleic acid associated with less inflammation. Finally, polyphenols are involved in numerous mechanisms, some of which have specific neuroprotective properties. »
Adopt the MIND diet
Faced with the accumulation of scientific evidence highlighting a link between nutrition and the brain, Dr Clare Morris, a researcher at Rush University (Chicago), developed a new diet in 2015 focused on brain health. Called MIND for Mediterranean-DASH Intervention for Neurodegenerative Delay, this diet combines aspects of both the Mediterranean diet and the DASH diet (against hypertension) as well as nutrients that optimize the health of our brain, such as antioxidants, fiber and omega-3. “ MIND places particular emphasis onthem dietary components recognized in the prevention of cognitive decline : THE green leafy vegetables (spinach shoots, broccoli, lamb’s lettuce, green cabbage), which are full of compounds rich in bioactives, flavonoids and lutein, and red and black berries (blueberry, blackberry, blackcurrant, raspberry, strawberry) very rich in vitamins, minerals and antioxidants », specify the authors of the work Alzheimer’s is not inevitable: act as soon as possible for a healthy brain.
Other tips for maintaining your brain, working your memory and stimulating it
To move !
Sustained physical exercise is probably one of the most effective factors in preventing Alzheimer’s disease.
Of course, it all depends on the type of sport and the time spent practicing it, but studies show that you can reduce the risk of developing Alzheimer’s disease by 30 to 40% by regularly doing physical or sporting activity. Dr. Olivier de Ladoucette.
And to continue: “ These are mainly the aerobic exercises – called “cardio” in common parlance – which are to be preferred. They are what accelerate the heart rate in a sustained and prolonged manner, increase blood flow and help maintain the elasticity of the vascular network. Furthermore, beyond a certain time of effort, usually thirty minutes, the famous endorphins are produced which promote well-being and reduce stress. ».
Running, brisk walking outside or on an inclined treadmill, cycling, swimming, tennis, golf: all physical activities are good provided you talk to your doctor and do a stress test first. over 45 years old, if you want to practice running or cycling on a sustained basis.
Cultivate your curiosity…
Vary intellectual activities allows different functions of memory to be brought into play. “ All activities that stimulate the neurons and maintain the cognitive reserve are good to take: table games, sudoku, crosswords, reading… »assures the geriatrician. Reading, playing music or learning a new language: three good reasons to have fun and maintain your cognitive reserve!
…and strengthen your concentration
Finally, certain serious games are increasingly part of the cognitive tools for people who start to complain about their memory. MeMo, for example, offers people aged 60 and over the opportunity to exercise their memory and concentration through mini-exercises that are both accessible and fun.
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**Interview with Dr. Olivier de Ladoucette: Boosting Memory Through Diet**
**Editor:** Thank you for joining us today, Dr. Olivier de Ladoucette! There’s a lot of buzz around the impact of diet on cognitive health. Can you explain how what we eat affects our brain function?
**Dr. de Ladoucette:** Thank you for having me! Absolutely. Our brain is incredibly metabolically active, and it requires specific nutrients to function optimally. A healthy, balanced diet can positively influence brain chemistry throughout our lives, potentially slowing cognitive decline and preserving memory.
**Editor:** You’ve mentioned that there is no miracle food or supplement for memory enhancement. What advice do you have for those looking to improve their memory through diet?
**Dr. de Ladoucette:** It’s true; no single food or supplement can dramatically boost memory overnight. However, certain nutrients are promising. For instance, omega-3 fatty acids found in oily fish like salmon, and vitamins B6, B12, and D play crucial roles in brain health. Regular consumption of fruits and vegetables rich in antioxidants can also combat oxidative stress, which accelerates brain aging.
**Editor:** Interesting! Can you elaborate on the role of omega-3 fatty acids?
**Dr. de Ladoucette:** Certainly! Omega-3s are vital for brain health because our brain is largely composed of lipids. Eating fish two to three times a week can protect against dementia and promote neurogenesis, the formation of new neurons in the brain. It’s essential to include sources like mackerel and sardines in your diet.
**Editor:** And what about vitamins like B and D? How do they contribute to cognitive function?
**Dr. de Ladoucette:** Vitamins B6, B12, and folate are essential for brain development and function. A deficiency in these can lead to serious neurological disorders. Vitamin D, on the other hand, is primarily synthesized through sun exposure but can also be obtained from dietary sources like eggs and oily fish. It plays a role in protecting neurons against factors like Alzheimer’s disease.
**Editor:** You also mentioned antioxidants. How do they fit into this picture?
**Dr. de Ladoucette:** Antioxidants found in colorful fruits and vegetables help reduce oxidative stress, a major factor in brain aging. Nutrients like carotenoids, vitamin E, and polyphenols, which are present in nuts, olive oil, and dark chocolate, are particularly beneficial. They support synaptic plasticity and overall brain resilience.
**Editor:** Now, we’ve been hearing about the MIND diet. Can you tell us more about it?
**Dr. de Ladoucette:** The MIND diet combines aspects of the Mediterranean and DASH diets to focus on brain health. It emphasizes foods known to be protective against cognitive decline, like green leafy vegetables and berries rich in antioxidants. Incorporating these into your meals could make a significant difference in maintaining cognitive function.
**Editor:** Aside from diet, what other lifestyle choices can help support memory and cognitive health?
**Dr. de Ladoucette:** Regular physical activity is one of the most effective ways to prevent Alzheimer’s disease. Exercise has been shown to improve mood, reduce stress, and enhance cognitive function. Additionally, maintaining social connections and engaging in stimulating mental activities—like reading or puzzles—are also crucial for a healthy brain.
**Editor:** Thank you, Dr. de Ladoucette, for sharing these insights! It seems that preserving our memory really is a holistic approach, encompassing both diet and lifestyle choices.
**Dr. de Ladoucette:** Exactly! A balanced approach is key to overall health, including our brain health. Thank you for having me!
