How Vitamins Can Help Keep Your Memory Intact As You Age
Memory loss can be a terrifying feeling, and as we grow older, our mind begins to think about how it one day might be gone.
With conditions like Alzheimer’s disease becoming more prevalent in seniors, it is reasonable to have these thoughts on your mind. In fact, one out of every 10 adults over 65 develops Alzheimer’s, a number that leaps to one out of every three by age 85.
The cause of Alzheimer’s and other forms of dementia is linked to the progressive damage of brain cells that slowly inhibit our ability to think and store memories.
The Link Between Nutritional Deficiencies and Memory Loss
One of the many factors that can contribute to memory loss is nutritional deficiencies. These deficiencies often stem from an imbalanced diet and severe lack of vitamins such as b-12, thiamin, and b-6.
As we grow older, we may not be able to properly nourish our body with food alone. That’s why vitamin supplements can play a large role in our health.
The Benefits of Vitamins
Taking supplements and vitamins along with a more holistic approach to your health can help prevent a handful of diseases and health issues, including cognitive decline. In fact, research suggests that certain vitamins and supplements can help keep your memory intact as you age.
Here are the top vitamins that have been linked to building brain power and supporting memory:
Fish oil is loaded with omega-3 fatty acids, which is shown to have positive effects on the brain, especially in individuals suffering from early-stage dementia. Studies also suggest that people who consume more fish have more brainpower than those who do not.
To up your fish oil intake, you can take a fish oil supplement or include fatty fish in your diet.
Foods high in fish oil include cold-water fish such as salmon and tuna, and plant and nut oils. English walnuts, specifically, have been linked to a lower risk of Alzheimer’s in seniors.
Studies show that adults ages 70 and over with mild cognitive impairment who took B vitamins such as B-12 and folic acid had slower cognitive decline than those who took a placebo.
These vitamins, especially B-12, help build and protect neurons in our brains. If you have memory problems, your doctor may check to see if you have a B12 deficiency. And additional research suggests that B-12 can slow cognitive decline in people with early Alzheimer’s when taken together with omega-3 fatty acids.
You can take supplements or shots to increase your B12 levels or incorporate foods high in B vitamins into your diet. Examples of food with high B vitamins are eggs, cheese, yogurt, beef, chicken, salmon, tuna fish, and trout.
Folic acid improves cognitive decline in those suffering from early-stage dementia. Additionally, folic acid supplements have been linked to the improvement of cognitive performance.
If you have low folate blood, you may have a folic acid deficiency. Avocado, broccoli, asparagus, beans, brussels sprouts are great examples of folic-acid rich foods you can eat to keep your body nourished.
Vitamin E protects your brain from free radicals and is linked to slowing down the progression of Alzheimer’s.
You can fuel your body with sources of Vitamin E by eating nuts, seeds, blackberries, blueberries, avocados, spinach, and peppers.
Now that you’re vitamin conscious, you’ll be able to make better food and lifestyle choices. And don’t forget that the ultimate way to fight off memory loss as you age is through a healthy diet combined with exercise and brain stimulation.
Be sure to consult with your doctor before deciding on any new vitamins and start filling your mind with happier and healthier thoughts.
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