Forgot the name of a show you wanted to watch? Can’t remember where you last placed your phone? Or struggling to recall a colleague’s name? Don’t fret, forgetting things from time to time is normal. However, frequent memory loss should not be taken lightly.
Fortunately, there are steps you can take to improve your brain health and memory in the long run. An increasing number of studies suggest that diet and lifestyle choices can influence memory and cognition in healthy older adults and decrease your risk of developing dementia.
Based on the nationwide “Well-being of Singapore Elderly” (WiSE study), 1 in 10 elderly who are aged 60 above have dementia. Although there are non-modifiable risk factors, such as a family history of the disease, that may influence your chances of developing dementia, there are also positive steps you can take to lower than risk.
Psychiatrist Professor Kua Ee Heok and Dietitian Ms. Wong Chai Ling give their inputs on factors that can help and harm your memory.
Eat a Healthy Diet
There is no single “miracle” brain food that guarantees a sharp mind as you age.
Instead, Ms. Wong suggests following a healthy and well balanced eating pattern - using the Health Promotion Board’s My Healthy Plate as a practical guide - and adopting principles of the Mediterranean diet, while limiting the intake of sodium, added sugars, saturated fats, and alcoholic beverages.
She adds that certain foods are particularly beneficial for brain health, including healthy fats such as unsaturated oils (olive oil, canola oil, and flaxseed oil), omega 3 rich foods like fish, as well as leafy greens and other colourful vegetables, fruits such as berries, nuts and seeds, whole grains, and lean meats, poultry, and eggs.
Some foods that are particularly beneficial for brain health include:
Green, leafy vegetables along with other colorful options such as kale, spinach, collard greens, broccoli, carrots, eggplants, cabbage, and asparagus, contribute significantly to the intake of vitamins, minerals, and phytonutrients,” Ms. Wong explains.
The concept of “eating a rainbow” encourages the consumption of a wide variety of colourful fruits, vegetables, and other plant based foods. These naturally pigmented foods are rich in diverse phytochemicals, which research has shown to support brain health by reducing oxidative stress and inflammation, as well as enhancing synaptic plasticity.
Fatty fish, which are rich in omega-3 fatty acids—healthy unsaturated fats linked to lower blood levels of beta-amyloid, a protein that forms damaging clumps in the brains of people with Alzheimer’s disease. Consider adding fish such as salmon, cod, pollock or canned light tuna to your diet.
“If you do not enjoy fish, other plant based sources of omega 3 fatty acids include algae, flaxseeds or flaxseed oil, chia seeds, hemp seeds, walnuts, canola oil, soybean oil, and avocado. A good plant based source of DHA is microalgae or algae oil or supplements,” Ms. Wong adds.
Berries, which are rich in flavonoids that give them their vibrant colours and may help improve memory. One study found that women who consumed two or more servings of strawberries and blueberries each week experienced a slower rate of memory decline.
“Growing evidence suggests that anthocyanins -flavonoid pigments responsible for the red, blue, and purple hues of berries, grapes, cabbage, and other plant foods - may support various aspects of cognitive performance in some trials by enhancing memory, improving neural efficiency, and promoting overall brain function,” Ms. Wong elaborates. “Berries are naturally rich sources of anthocyanins. Furthermore, flavonoids also act as powerful antioxidants and possess anti inflammatory properties.”
Be Physically Active
Regular exercise offers many benefits. It helps keep your heart healthy, maintains a healthy body weight and reduces the risk of chronic conditions such as diabetes. Physical activity also supports brain health. Research suggests that people who exercise regularly tend to have larger volumes in brain areas responsible for thinking and memory compared to those who are inactive.
Get Good Quality Sleep
Getting insufficient or poor-quality sleep can negatively affect memory. Adequate sleep is essential for overall brain health and function. Several important processes take place in the brain during sleep, including:
Stay Mentally Active
Just as physical exercise strengthens muscles, mentally stimulating activities help strengthen the brain and improve memory. A study found that older adults who spent several months learning complex new skills, such as digital photography or quilting, showed significant improvements in memory compared to those who engaged in more passive activities.
Prof. Kua shared a study conducted with Singaporean senior citizens where, aside from dealing with risk factors such as hypertension and diabetes, participants were encouraged to take part in ‘brain activities’ such as mindfulness, gardening, art, music, and exercise.
Prof. Kua adds, “After 5 years, we did another assessment to find out how they are and we found that their rate for dementia is no longer 10%, it’s around just 3%. That’s good news.”
Some simple ways to keep your mind active include:
Certain factors may negatively affect memory and cognitive function.
Anxiety & Depression
Anxiety can play a significant role in memory decline. High levels of anxiety trigger the release of cortisol, a stress hormone known to impair memory and affect brain function. Anxiety can also disrupt sleep and appetite, further affecting concentration and memory retention. To manage anxiety, consider relaxation techniques such as meditation. If stress or anxiety feels overwhelming, speaking with a therapist or healthcare professional may help.
Longstanding depression is another major risk factor for memory problems. According to a study, depressive symptoms have been found to speed memory decline in older adults. Depression is believed to alter the levels of brain chemicals that helps us focus, such as dopamine and norepinephrine. It may also stem from other depression-related changes in the brain involved in creating, combining and recalling memories.
“Those with late-onset depression, meaning those after 60 years old, they are found to be more prone, and have a higher risk factor, for dementia,” Prof. Kua shares. “This is because late-onset depression is often linked to poor blood circulation to the brain. This affects the part of the brain that is responsible for memory.”
Vitamin B12 DeficiencyVitamin B12 is essential for a healthy lifestyle and proper brain function. Deficiency has been linked to cognitive impairment, including difficulties with thinking, reasoning and memory.
Vitamin B12 supports DNA production, red blood cell formation and the functioning of the brain and nervous system. When levels are low, oxygen transport in the body may be affected, which can impact brain health.
“Since the body does not produce vitamin B12, it must be obtained through the diet,” Ms. Wong explains. “Good sources of vitamin B12 include animal based foods such as meat; seafood like fish, crab, prawns, and clams; dairy products; eggs; and poultry. For individuals following a vegan diet, alternative sources include fortified nutritional yeast, fortified foods such as breakfast cereals and soy products, fortified plant based milks (such as almond, oat, or soy milk), yeast extracts like Vegemite or Marmite, or vitamin B12 supplements.”
SmokingLong-term smoking has been shown to cause thinning of the brain’s cortex—the outer layer responsible for functions such as memory, language and perception. Research has also linked smoking to faster cognitive decline and poorer sleep quality, both of which can negatively affect memory.
Snacking Late at NightStaying up late to work, socialise or binge-watch your favourite shows may tempt you to snack at night. However, eating when your body is meant to be resting can disrupt your memory.
Late-night eating can interfere with your circadian rhythm, which regulates when you sleep, wake and eat. Disruptions to this rhythm may affect the hippocampus, the part of the brain involved in memory formation.
If you notice a family member frequently experiencing problems recalling events or names, Prof. Kua says prompt medical intervention is key.
“If you have a family member, an elderly parent, who has memory difficulties, it is important to seek help early,” Prof. Kua urges. “Go and see your family doctor who will do a rapid screening and if they suspect dementia, then they can refer your family member to a specialist psychiatrist, neurologist or a geriatrician.”
Occasional forgetfulness is a normal part of life, but caring for your brain can make a real difference over time. Healthy habits such as balanced nutrition, regular physical and mental activity, good-quality sleep and stress management help support memory and cognitive health as you age.
