Food Cures (47 page)
Authors: Carol Svec
FAQS
My mom, my sister, my friends…they all say that their memories were great until menopause, and then POOF—big memory problems.
Well, as I mentioned earlier, memory generally declines with age, and menopause usually takes place when a woman is middle aged, so you shouldn’t expect to have the same memory you did as when you were a teenager. But middle aged is still not “old.” In fact, expecting memory problems to develop with age could actually be at the root of them. In 2006, researchers tested the recall abilities of middle-aged men and women. The study participants who took the memory test thinking that they were being compared with “old” people remembered fewer words than those who thought they were being compared with “young” adults or who didn’t think there was any comparison group at all. The participants who were more anxious about age-related memory loss had the worst performances of all—but only when they thought they were being compared with seniors. The scientists believe that this deficit was possibly due to a kind of stereotyping: If we identify as “old,” then we will behave as we think “old people” should, bad memory and all. This study lends scientific credence to the old adage that you’re only as old as you think you are! There are other factors that also come into play. Women often notice a change in their memory function because menopause is a time of great change—physically, emotionally, socially, and familially, and they’re carefully watching their every twitch. Menopause can also coincide with milestones that cause a certain amount of stress, a known cause of memory problems. If you have children, they are probably getting ready to go off on their own, just as your own parents may be experiencing health problems. You may feel that you are being pulled in several different directions at once. (See Mood on Chapter 13 for more stress-busting advice.)
FATIGUE
Sleep is necessary for the body to recuperate after the physical and mental activities of the day. And recent studies have discovered that sleep is critically important for learning and memory. European researchers found that during sleep, we organize and consolidate our memories—the brain equivalent of burning a memory DVD. Without enough sleep, our memories don’t settle in as well, so we are more likely to forget.
HOW FOOD AFFECTS MEMORY
A woman I know told me that when she was growing up, whenever she would balk at eating her vegetables, her mother would command, “Eat it—it’s brain food.” I told my friend to call her mom and thank her, because she’s absolutely right. Vegetables, fruits, whole-grain foods, and fish can all be considered brain food. And not just because mom says so…memory experts say so, too!
GOOD FOODS TO CHOOSE
Here are nutrients that are important to memory:
ANTIOXIDANTS
The color of fruits and vegetables—red apples, purple blackberries, green broccoli—is caused by natural compounds called phytochemicals. There are thousands of phytochemicals in the world, and each fruit or vegetable can contain more than a hundred of them. You know about the importance of vitamins and minerals, right? Well, phytochemicals are a whole new class of nutrients that deserves your respect.
Many phytochemicals are antioxidants, which nourish and defend body cells—including neurons—against damage, called
oxidative stress
, caused during oxygen metabolism. Antioxidants also help prevent the buildup of plaque in the arteries, so there is good, strong blood flow to the brain. Overall, general studies of the effects of phytochemicals on memory suggest that the more you eat, the better. For example, a 25-year Harvard Medical School study of more than 13,000 women showed that the participants who ate relatively high amounts of vegetables over the years had less age-related decline in memory. Cruciferous vegetables and leafy green vegetables (including spinach and mustard greens) had the biggest effect on helping women retain their memory during the course of the study.
BEST CRUCIFEROUS VEGETABLES:
Broccoli, broccoli raab, Brussels sprouts, cabbage, Chinese cabbage, Chinese broccoli, cauliflower, collard greens, daikon, kale, kohlrabi, mustard (seeds and greens), rutabaga, turnips, bok choy, arugula, horseradish, radishes, Swiss chard, wasabi (Japanese horseradish), watercress and cress
Certain phytochemicals have been specifically shown to help improve memory, or to prevent memory loss. The phytochemicals anthocyanin and quercetin actually
reversed
some of the age-related memory deficits in laboratory rats. Although it isn’t possible to test the effects of nutrients with such specificity in people, it is possible that these same foods could work to reverse our own memory loss.
BEST FOODS FOR ANTHOCYANIN:
Blackberries, black currants, blueberries, eggplant, elderberries, raspberries, cherries, boysenberries, red/black grapes, strawberries, plums, cranberries, rhubarb, red wine, red onion, apples, peaches, red/purple cabbage, red beets, blood orange (fruit and juice)
BEST FOODS FOR QUERCETIN:
Onions (red, yellow, white), kale, leeks, cherry tomatoes, broccoli, blueberries, black currants, elderberries, lingonberries, cocoa powder (unsweetened), apricots, apple with skin (especially Red Delicious), grapes (black, red, purple), tomatoes, tea (green or black), red wine, green beans, white beans, lettuce (butterhead, Boston, iceberg, Bibb), peppers (ancho, hot chile, green, yellow wax), celery, chives, red cabbage, lemons, grapefruit, horseradish root
FOLIC ACID AND OTHER B VITAMINS
The closest thing we have to a magic bullet for fixing memory problems is folic acid (also known as
folate
). As I mentioned earlier, this nutrient may just be the single best way to lower blood levels of homocysteine, which is thought to damage blood vessels. In addition, folic acid seems to have a direct effect on memory. A study conducted at Tufts University in Boston followed about 320 men for three years. Those who had high blood levels of homocysteine showed memory decline, but if the men ate foods rich in folic acid, their memories were protected. This same study also showed that men who were deficient in vitamins B
6
and B
12
showed a more rapid decline of memory than those who had adequate blood levels of those vitamins.
BEST FOODS FOR FOLIC ACID:
Fortified whole grain breakfast cereals, lentils, black-eyed peas, soybeans, oatmeal, turnip greens, spinach, mustard greens, green peas, artichokes,
okra, beets, parsnips, broccoli, broccoli raab, sunflower seeds, wheat germ, oranges and orange juice, Brussels sprouts, papayas, seaweed, berries (boysenberries, blackberries, strawberries), beans (black, pinto, kidney, garbanzo, navy), cauliflower, Chinese cabbage, corn, whole grain bread, pasta (preferably whole wheat)
FAQS
What about ginkgo? I’ve seen it in teas and in supplements, and it seems to be everywhere. Is it helpful for memory?
The scientific evidence is mixed. Depending on which studies you look at, it helps memory or it doesn’t, or it only helps for some kinds of memory…or not. The study outcomes haven’t been consistent enough for me to have confidence in this particular supplement. If ginkgo were totally safe, I would say it couldn’t hurt to try it, but there are reports of people developing spontaneous internal bleeding. And some extracts or whole-leaf ginkgo may contain relatively high amounts of natural toxins called
ginkgolic acids
. Plus, ginkgo can affect insulin release in people with diabetes, and can have dangerous interactions with some prescription medications. Overall, I can’t recommend ginkgo for memory.
BEST FOODS FOR VITAMIN B
6
:
Fortified whole grain breakfast cereal, garbanzo beans, wild salmon (fresh or canned), beef (extra-lean), pork tenderloin, chicken breast, white potatoes (with skin), oatmeal, banana, pistachio nuts (unsalted), lentils, tomato paste, barley, rice (brown, wild), peppers, sweet potatoes, squash (winter, acorn), broccoli, broccoli raab, carrots, Brussels sprouts, peanut butter, eggs, shrimp, tofu, apricots, watermelon, avocado, strawberries, whole grain bread
BEST FOODS FOR VITAMIN B
12
:
Shellfish (clams, oysters, crab), wild salmon (fresh or canned), fortified whole grain breakfast cereal, enriched/fortified soy milk, trout (rainbow, wild), tuna (canned light), lean beef, veggie burgers, cottage cheese (fat-free or 1% reduced-fat), yogurt (fat-free, low-fat), milk (fat-free, skim plus, 1% reduced-fat), eggs, cheese (fat-free, reduced-fat)
An Australian study found that eating plenty of foods rich in folic acid was associated with faster information processing and memory recall. After taking B vitamin supplements for only five weeks, the women in the study showed overall improvements in memory. And in a Dutch study, older people who took 800 micrograms of folic acid for three years had a 25 percent lower level of homocysteine compared with a similar group that did not take folic acid. Most importantly, the people who took the supplement had the memory skills of people five years younger!
No one knows exactly how folic acid works to protect memory, but some experts suggest that, in addition to protecting blood vessels, it may affect the brain chemicals that allow neurons to communicate with one another.
OMEGA-3 FATTY ACIDS
There are good fats and bad fats, and omega-3 fatty acids fall solidly on the side of good. Omega-3s are found primarily in fatty fish, certain nuts and seeds, and fortified foods. A study conducted by researchers at the Rush University Medical Center in Chicago followed more than 3,000 men and women for six years to see how diet affected memory. People who ate fish at least once a week had a 10 percent slower decline compared with those who did not eat fish, a difference that gave them the memory and thinking ability of a person three years younger.
BEST FOODS FOR OMEGA-3s:
Wild salmon (fresh or canned), herring, mackerel (not king), sardines, anchovies, rainbow trout, Pacific oysters, omega-3—fortified eggs, flaxseeds (ground and oil), walnuts, butternuts (white walnuts), seaweed, walnut oil, canola oil, soybeans
FAQS
I don’t think dieting is a good idea for me. I feel like I’m walking around in a fog all the time.
Don’t give up yet. You may be trying to lose weight too quickly, and not eating enough to get you through the day. Read about weight loss to make sure you follow a sensible plan. If eating every four to five hours doesn’t keep you clear-headed, try eating every two to three hours—in case you are experiencing true hypoglycemia. If low blood sugar is the problem, your between-meal snacks should be very small, ideally containing a mix of protein and high quality carbohydrate. For example, try a handful of walnuts and a banana, or a half-cup of low-fat cottage cheese with a quarter-wedge of cantaloupe, or 6 ounces of low-fat yogurt with 1 tablespoon slivered almonds, or an apple with a slice of low-fat cheese.
COFFEE
Any coffee lover can tell you they think more clearly after a good, strong cup of caffeinated coffee. Now, they have proof. Researchers from the University of Innsbruck in Austria used functional magnetic resonance imaging (fMRI) to examine the brain activity of people working on a memory task. The volunteers were tested twice, once after receiving the caffeine equivalent of about 2 cups of coffee, and once without any caffeine. Caffeine improved the memory skills and reactions times of the volunteers. In addition, caffeine increased brain activity in two locations—the memory-rich frontal lobe and the attention-controlling anterior cingulum. Without caffeine, there was no increase in brain activity. So if memory problems are a major concern for you, and if you don’t have a medical condition that precludes caffeine, feel free to indulge in a cup or two in the morning to jump-start your brain. NOTE: If you have elevated low-density lipoprotein (LDL) cholesterol, you should limit your caffeine fix to plain brewed coffee or tea. There is some evidence that
unfiltered
coffee (the kind used to make espresso, cappuccino, and latte) may raise cholesterol levels, especially in people who are already battling high cholesterol. To be safe, skip the fancy brews and stick with a regular cup of joe, using skim or 1% reduced-fat milk, of course.
BEST SOURCES OF CAFFEINE:
Coffee, espresso, skim latte, skim cappuccino, skim café au lait, tea. Be cautious and moderate with added sugar!