Three easy ways to boost your mid-life memory

A healthy gut microbiome, that's aided by eating things such as Bircher muesli, can improve brain function thanks to the gut-brain axis. Photo / 123RF

A study has shown that cognitive decline can begin as early as 45.

As the popular saying goes, “some days I amaze myself, other days I leave my keys in the fridge”. Sound familiar? Well you are far from alone, because a 2012 UK study showed that cognitive decline can begin as early as age 45.

More recent research by Columbia University found that a lack of flavanols in the diet can contribute to midlife memory loss.

Flavanols are antioxidant compounds found in plant foods which have neuro-protective effects.

Here are three easy ways to make sure you are getting enough…

Brainy Bircher for breakfast

When it comes to flavanols, apples, berries and grapes are big hitters. All three help make a “brainy” Bircher muesli along with oats, a source of choline, another important nutrient for cognitive function, and gut-friendly Greek yoghurt.

A healthy gut microbiome can improve brain function thanks to the gut-brain axis.

1. Place the following in an airtight container: 1 small red apple (grated with skin), 75g rolled oats, 250ml milk, 2 tbsp Greek yogurt, 1 tbsp raisins, ¼ tsp cinnamon, 1 tbsp mixed seeds, a handful of mixed berries (fresh or frozen), a handful of halved grapes and a pinch of salt.
2. Mix well, pop on lid and place in the fridge overnight. Loosen with more milk or yoghurt in the morning. Makes several servings, will keep for 2-3 days.

A brain-boosting salad for lunch

Four of the best sources of flavanols are kale, onions, lettuce and tomatoes, which all add up to a very tasty salad. Kale can be a tad chewy so, to make it more pliable, tear up the leaves into smaller pieces and remove any thick stems.

1. Drizzle with olive oil and massage for a few minutes until you feel it beginning to soften.
2. Place in a large bowl and add thinly sliced onions or spring onions, some soft butterhead or lamb’s lettuce, chopped tomatoes and any other salad veg you need to use up.
3. Dress with a little more olive oil and lemon juice. As a final brain-boosting flourish, toast up some chopped walnuts in a pan and sprinkle them over.

A 2015 study found that higher walnut consumption was linked to improved cognitive test scores, possibly due to the plant-based form of omega-3 (called ALA) they contain.

And if you still need a top-up …

If you are partial to a cuppa not only does tea contain flavanols, an interesting study from 2020 found that increasing tea consumption by just one cup a day lowered the risk of all-cause mortality by 1.5 per cent.

If red wine is more your thing you’ll be glad to know it is also a good source of brain-friendly flavanols, but note, if you are drinking more than the recommended 14 units (about 1.5 bottles a week), the health risks will outweigh any benefits.

And finally, for all you chocolate fiends out there, studies have shown that cocoa flavanols may benefit human brain function, so a cup of good-quality cocoa or a few squares of dark chocolate (at least 70 per cent plus cocoa solids) are the perfect way to boost your brain at the end of the day.