mantra “it’s like riding a bike” might work for, well, riding a bike. But it’s a bit
of a misnomer because memory relies on repeated use for you to retrieve bits of
information.
The other signal disrupter comes in the form of a protein fragment in your
brain called beta amyloid. This is a substance that cuts off signals (like tree
branches falling on power lines) and is considered one of the likely causes of
Alzheimer’s. Related to that, fibres may build up inside of neurons, tangling
them and causing a disruption of information exchange and memory.
Your genetic inheritance largely dictates how much of that gunk-inducing beta
amyloid you have, but you can limit the damage. How? Your body produces a
protein (it’s called APOE) that sweeps away the gunk, and some research has
shown that you can influence how much of it you have. Getting regular exercise
helps you here, too. There’s also a food influencer: The spice turmeric, which is
found in Indian foods and many of my FIXES recipes, can help increase levels
of that brain-sweeping protein.
Other things that can cause cognitive problems: a drop in the neurotransmitter
acetylcholine and a decrease in a substance called BDNF (brain-derived
neurotrophic growth factor, if you want the mouthful name). I compare BDNF to
Miracle-Gro for the brain, because it supports nerves that allow us to learn.
Unfortunately, it decreases as we age; inflammation and stress can also deplete
your supply. Unsurprisingly, eating saturated fat and refined sugar might also
make your BDNF levels fall because of the inflammation that they trigger. So
cutting back on these the FIXES way will help to safeguard your natural brain
fertilizer.
Keep-Sharp Foods
Of course it’s not just what you don’t eat, but what you do eat. Here’s how to
maximize your Fix-It plan to help slow brain drain.
First order of business: The “F” in FIXES—fats with benefits. Because your
brain is the fattiest organ, healthy dietary fats are essential to protect against
memory-related diseases. Why? Saturated fats are rigid molecules, while omega-
3 fats are flexible. When our brain is repairing itself and making neurons, it
prefers flexible cells rather than rigid ones that don’t adapt as quickly to new
influences. You can help by feeding it the right building blocks for your neurons.
Fish is a fantastic source of omega-3s, and plenty of research connects eating
more of it with brain health. A Journal of the American Medical Association
study showed that people with the highest levels of DHA (the fats found in fish)