The past years bring with them a wealth of insights, knowledge and experience. At the same time, however, many men and women indicate and even fear the changes and effects of age on the ability to remember and perform various mental tasks. Especially given the rise in life expectancy and the desire to continue living a life full of content and interest even at the age of three. If age-dependent deterioration can be stopped?
Over the past decade, many articles have been published that claim that a diet rich in omega-3 fatty acids aids in the normal functioning of the brain and supports cognitive (thought) functions.
Omega 3 in the study
For example, it has been shown that EPA fatty acids are of great importance in the proper functioning of the brain as they affect the production of neurotransmitters (neurotransmitters) and improve blood flow to the brain.
It was also found that combined consumption of DHA and EPA may help improve mood and concentration and memory ability. Researchers from the University of Pittsburgh (USA) have also found that among those aged 35-55, higher levels of DHA have been significantly associated with mental flexibility, memory and vocabulary.
In addition, a study in Minnesota USA found an association between omega 3 blood levels and blood pressure and cognitive function decline. Whereas in studies in which the subjects were taking Omega 3 together with antidepressants, there was a greater improvement in depressive symptoms compared to subjects who were only satisfied with antidepressants.
Here are some more tips to help improve your skills:
- Regular visit to the doctor: It is a crucial part of maintaining mental ability, as medical problems, such as high blood pressure, diabetes and depression, which are left untreated, can cause thinking problems.
- It is recommended that you take a good look at the medicines you are taking: some medicines, including antidepressants, antidepressants, blood pressure and cholesterol, sleeping pills and more may affect your memory. Especially if you are taking more than one of the medicines listed above. Adjusting the dose of medication or switching one medicine to another may resolve the problem, in consultation with the attending physician, of course.
- Exercise: Increases blood flow to the brain, which some researchers believe helps with the growth of new brain cells. In fact, body activation helps the growth of nerve cells in the brain, in that part of the working memory. The recommendation is to exercise for about 30 minutes 3 times a week.
- Adequate sleep: may help concentrate and remember better. The recommendation is to sleep at least 7 hours a night. Some also say that snoring and sleep apnea can also affect mental function and memory. Apparently, interrupted breathing can prevent oxygen from the brain, and according to a recent study, it may cause the shrinkage of parts of the brain known as malarial bodies - which play an important role in memory.
- Proper nutrition: Contains plenty of fruits and vegetables, whole grains and fish such as salmon, tuna and sardines, rich in omega 3 fatty acids. There is also a recommendation to consume a carbohydrate-rich diet. Various studies have found that women who ate a low carbohydrate diet had significantly lower results on memory tests, compared to those who ate a more balanced diet .
- Hobbies and leisure time: Various activities such as yoga, meditation and prayer, games that involve thought, such as chess and bridge, playing instruments and listening to music, learning languages and the like contribute to the refinement of memory and even help reduce stress that can disrupt learning and memory.
The recommendations are based on publications Healthy Aging Foundation, founded by The American Geriatrics Society
(American Society of Geriatrics )
