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"Doctor, why is my memory getting worse and worse?" Aunt Li sat in my consultation room with a sad face, "I forgot my key in the shopping cart of the supermarket two days ago, but fortunately it was picked up by a kind person and returned to me. "
I smiled and comforted: "Aunt Li, don't worry, this is a problem that many middle-aged and elderly people will encounter." But you know what? In fact, our brains also have 'preferred' foods! "
Aunt Li's eyes lit up, "Really? Tell me, I'm going to buy it and eat it! "
"Wait," I smiled and waved my hand, "and guess if walnuts, often called 'longevity fruit,' are one of the brain's favorite foods?" "
Aunt Li nodded without thinking about it, "That's definitely it!" I eat two walnuts a day. "
"Don't be surprised, while walnuts are good for the brain, they're not the brain's favorite food." I blinked mysteriously, "Today I'm going to reveal to you which three foods are the brain's favorites." "
Aunt Li suddenly became interested, and hurriedly sat up straight and listened.
"The first food, blueberries." "It's not for nothing that blueberries are known as 'memory fruits,' and for good reason. "
"Blueberries are rich in anthocyanins, which have powerful antioxidant effects and protect nerve cells in the brain from free radical damage. Blueberries also promote the production of new nerve cells in the brain, enhancing connections between neurons, which improves memory and cognition. "
I went on to explain: "According to a study by Tufts University in the United States, older adults who consumed about one cup of blueberries per day performed much better on short-term memory tests than those who did not. The anthocyanins in blueberries also improve blood circulation in the brain and reduce inflammation, which is a great help in preventing neurodegenerative diseases such as Alzheimer's disease. "
Aunt Li nodded thoughtfully, "I see, no wonder my grandson always loves blueberry yogurt." "
"That's right," I laughed, "blueberries are not only good for the brain, but they also protect against heart disease and diabetes." You can eat a small handful of blueberries every day, or drink some blueberry juice. Be careful, though, that it's best to choose fresh blueberries, as processed blueberry products may add extra sugar. "
"In addition," I add, "other dark berries, such as raspberries, blackberries, strawberries, etc., are also rich in anthocyanins, which are also good for brain health." You can mix these berries together to add flavor and get a more complete set of nutrients. "
"The second food, fish." I continued, "Especially fish that are rich in omega-3 fatty acids, such as salmon, sardines, mackerel, etc. "
"Omega-3 fatty acids are important components of brain cell membranes, which improve the mobility of brain cells and facilitate the transmission of information between neurons. It also has anti-inflammatory effects, which can reduce the inflammatory response in the brain and reduce the risk of neurodegenerative diseases. "
I further explained: "DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) among the omega-3 fatty acids are especially important for brain health. DHA is the most abundant fatty acid in the brain and retina, and it is essential for maintaining normal brain function. EPA, on the other hand, exerts its anti-inflammatory effect and helps protect the health of the blood vessels in the brain. "
"Studies have shown that regular consumption of fish rich in omega-3 fatty acids can significantly reduce the risk of cognitive decline and dementia. A long-term study by the University of Rotterdam in the Netherlands found that people who ate fish once or more times a week had a 40 percent lower risk of dementia than those who rarely or never ate fish. "
Aunt Li asked with some confusion: "But aren't fish easy to contain heavy metals?" Is there a problem with eating too much? "
I nodded, "You asked a good question." Some fish may contain heavy metals such as mercury. As long as we choose the right fish, we can reap the benefits of omega-3 fatty acids while avoiding the harm of heavy metals. "
"For example, you can choose smaller fish such as sardines, herring, etc. These fish have a shorter lifespan and have relatively little heavy metals accumulated in their bodies. Deep-sea fish such as salmon and tuna, although larger, usually live in cleaner waters and are relatively low in heavy metal content. "
"I recommend that you eat fish 2-3 times a week for about 100-150 grams each time. It is best to choose steamed or boiled soup for cooking, which will preserve the nutrients in the fish to the greatest extent. If you don't like to eat fish, you can also opt for fish oil supplements, but it's best to take them under the guidance of your doctor. "
Aunt Li suddenly realized, "I see, it seems that I have to go to the market to buy more fish." "
"The third food that might surprise you," I said mysteriously, "is dark chocolate." "
Aunt Li's eyes widened in surprise, "Chocolate? Isn't it said that eating too much chocolate will make you fat? "
I laughed and explained, "You're right, regular cream chocolate is really high in calories. But dark chocolate is different, it contains high amounts of cocoa polyphenols, which are powerful antioxidants. "
"Cocoa polyphenols protect brain cells from oxidative stress, improve blood flow to the brain, and enhance cognitive function. Dark chocolate also contains small amounts of caffeine and theobite, both of which improve concentration and concentration. "
I added: "A study in Italy found that long-term consumption of dark chocolate with a high cocoa content improved cognitive function, especially positive effects on working memory and processing speed. The flavanols in dark chocolate also improve blood vessel function and increase blood flow to the brain, which can also help prevent stroke and dementia. "
"However," I emphasize, "when choosing dark chocolate, pay attention to the cocoa content, preferably with a cocoa content of more than 70%. By limiting the daily consumption to about 20-30 grams, you can enjoy its health benefits without worrying about calories. "
Aunt Li nodded again and again when she heard this, "I didn't expect dark chocolate to have so many benefits." But doctor, are these foods you just mentioned only people after the age of 50 need to eat more? "
I shook my head, "Not really, these foods are good for people of any age." It's just that after the age of 50, our brain function begins to decline gradually, and we need more nourishment from these foods. "
"As we age, the number of neurons in the brain decreases and nerve conduction slows down. The elasticity of blood vessels in the brain decreases, and blood flow decreases, all of which affect the normal function of the brain. People after the age of 50 should pay more attention to supplementing these beneficial foods to delay brain aging. "
I further explained: "According to a Harvard study, after the age of 50, the brain shrinks by about 0.5% per year. By the age of 70, this rate will accelerate to 1% per year. This atrophy occurs primarily in the cerebral cortex, which is responsible for higher cognitive functions. After the age of 50, it is more important to pay attention to protecting brain health through diet and lifestyle. "
Aunt Li said thoughtfully, "I see. Is there any other way to protect brain health besides these three foods? "
I nodded, "Of course." In addition to diet, moderate exercise is also very important. Studies have shown that 3-5 times a week of moderate-intensity aerobic exercise for 30-60 minutes can significantly improve cognitive function and prevent dementia. "
"Exercise increases blood flow to the brain, promotes the production of new neurons, and strengthens connections between neurons. In particular, aerobic exercise, such as brisk walking, jogging, swimming, etc., is especially beneficial for brain health. A study published in the journal Neurology found that older adults who regularly exercised aerobic had significantly larger gray matter in their brains than those who did not exercise. "
"Maintaining good sleep habits is also key. During sleep, the brain removes metabolic waste accumulated during the day and repairs damaged neurons. It is recommended to get 7-8 hours of adequate sleep per night. "
"It's also important to keep your brain active. You can try learning new skills, such as learning a foreign language or playing puzzle games, which will stimulate your brain and keep it alive. "
I add, "Social activities are also important for brain health. Frequent chats with friends, community events, etc., can reduce loneliness and reduce the risk of cognitive decline. Studies have shown that older people who maintain an active social life have a 70% lower risk of dementia than those who are less socially active. "
Finally," I emphasize, "managing stress is also an important part of brain health." Long-term chronic stress can damage brain cells and accelerate brain aging. You can try some relaxation methods such as meditation, deep breathing, yoga, etc., to relieve stress. "
After listening to this, Aunt Li's face was swept away with sorrow and became radiant. "Thank you so much, doctor. I went to the supermarket to buy some blueberries and dark chocolate, and then made a steamed sea bass in the evening. By the way, I also have to sign up for a tai chi class, I heard that tai chi can not only exercise the body, but also enhance memory! "
Watching Aunt Li leave the consultation room full of hope, I couldn't help but feel relieved. Protecting brain health isn't something out of reach. As long as we pay more attention in our daily life, eat reasonably, exercise moderately, and maintain a positive and optimistic attitude, we can keep our brains young and energetic.
Whether it's blueberries, fish, or dark chocolate, it's not a magic "panacea". True health comes from long-term, comprehensive lifestyle adjustments. Let's work together for our brain health!
While we talk a lot about the effects of diet and lifestyle on brain health, it's important to seek medical attention if you or someone close to you is really feeling significant memory loss, or other cognitive problems. Early diagnosis and intervention are essential for the treatment of many neurological disorders.
We also need to remember that everyone's situation is unique. While these recommendations will apply to most people, they may need to be tailored to your health condition, lifestyle habits, and doctor's advice. Maintaining an optimistic and positive mindset and enjoying every day of life may be the best nourishment for the brain.
Let's work together to protect our brain health with scientific methods and a positive attitude. I believe that as long as we persevere, we will be able to maintain the youth and vitality of our brains and enjoy a fulfilling and beautiful life in old age.
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(The story in the article is purely fictional, if there is any similarity is purely coincidental, if the body is not well, seek medical help in time)