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HEALTHY FOOD THAT CAN REDUCE AGE RELATED FORGETFULNESS

In my Last posting, we discussed various causes of age related forgetfulness and I mentioned that in this posting,we will talk about possibly  kinds of food that may be useful in reducing age related forgetfulness if taken continuously and religiously.
 fruits and vegetables, are the number one recommended diet to help reduce forgetfulness The antioxidants in colorful vegetables and fruits, such as leafy greens, deep red tomatoes, blueberries, and carrots, help stop unstable molecules from damaging healthy brain cells. So at each meal, fill about half your plate with fruits and vegetables. Your goal is five to nine servings a day
Blackberries: These small berries can help you learn something new. According to a Tufts University study, blackberries provide you brain with an antioxidant known as polyphenol, which encourages communication between neurons and improves one’s ability to soak up new information.
Apples: Not only do they keep the doctor away, apples can also keep your mental juices flowing. Thanks to an antioxidant plant chemical known as quercetin, consuming apples can help protect your brain cells from free radical attacks that impair cognitive ability.
Avocados: Avocados are filled with monounsaturated fats, which help contribute to healthy blood flow in the brain.
Salmon: This fish is a top source of DHA, the predominant omega-3 fat in your brain that’s believed to protect against Alzheimer’s disease.
Coffee: A recent study found that people who drank between three to five cups of coffee a day in their 40s and 50s reduced their odds of developing Alzheimer’s disease by 65 percent.
Tomatoes: Tomatoes contain an antioxidant known as lycopene that can help fight against brain cell damage and improve one’s cognitive function.
Broccoli: This green veggie contains a chemical called sulforaphane that helps strengthen the blood-brain barrier (BBB), a semi-permeable lining that protects the brain from injuries.
Honey: Not only is honey a sweet treat, it also contains several brain-boosting vitamins and minerals, including Vitamin B, magnesium, manganese, phosphorus, potassium and anti-oxidants.
Walnuts: According to a study published in the Journal of Nutritional Biochemistry, walnuts can help reverse some forms of age-related brain wear and tear. These nuts are high in omega fatty acids, which have been shown to improve memory and cognitive ability.
A healthy diet is always good for your brain, but one eating style in particular may be best for preserving memory. "There's good evidence for the Mediterranean-style diet," says Argye Hillis, MD, professor of neurology at Johns Hopkins Medicine.
"If there weren’t enough reasons to eat chocolate already, here’s one more: Recent research suggests that the naturally occurring flavanols in cocoa reverse age-related memory loss in healthy older adults. The study, led by scientists at Columbia University Medical Center and Mars, Inc., was published  in the journal Nature Neuroscience.
flavanols are bioactive compounds found naturally in vegetables and fruits. They're also found in abundance in green tea, and have been found to be beneficial to human health. Earlier research has found that cocoa flavanols have the potential to help maintain healthy brain function, and in mouse experiments
Apart from the food.other healthy habits can be developed to also help reduce forgetfulness.,  
Try to get a good night's sleep. "Attention and concentration go down when sleep is restless, and mental function is not as sharp as it is in those who have normal, restful sleep," Husain says Avoid big meals before bed.Go to bed at the same time each night and get up at the same time each morning Don't drink caffeine or alcohol close to your 
bedtime.Avoid smoking or other forms of nicotine.Being under stress is very bad for your
 brain," Turner says. High levels of the stress hormone, cortisol, make it harder to pull out information from your brain's memory.
To relieve stress, try different ways to relax, like meditation, yoga, or a simple massage
Sometimes, medical conditions like thyroid disease, DIABETES, depression, or a vitamin deficiency can trigger memory loss.
Certain medicines, such as sleep and anxiety drugs, can also affect your ability to remember. See your doctor to get checked and treated for these problems, and to go over all your medicines.When you have trouble with everyday memory, it helps to have a few tricks up your sleeve. Every time you learn a new name or word, say it out loud to seal it into your brain. Mentally connect each new name with an image. If you meet a girl named April, picture a tree in bloom to represent the month of April.
To help with recall, post sticky notes around the home and office, or set reminders on your phone so you'll know when it's time to take your medicine or head to an important meeting.
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