The article should be ready to be published as is.
Bad for the prevention of memory deterioration in old age: review, scientific data and recommendations
I. Introduction to the problem of memory deterioration in old age
Memory deterioration is a common phenomenon among the elderly. With age, natural changes in the brain occur that affect cognitive functions, including memory, attention and speed of information processing. However, it is important to distinguish a normal age -related decrease in memory from pathological conditions, such as Alzheimer’s disease and other forms of dementia. While the age -related decrease in memory can manifest itself in forgetfulness, for example, in memorizing names or places where objects were left, dementia is characterized by more serious disorders that affect everyday life and functionality.
Age -related changes in the brain that contribute to memory deterioration include:
- Reducing the volume of the brain: With age, there is a decrease in the total volume of the brain, especially in areas responsible for memory and training, such as hippocampus and prefrontal bark.
- Reducing the number of neurons: Although neurogenesis (the formation of new neurons) occurs in adulthood, with age, the total number of neurons may decrease.
- Reducing the number of synapses: Sinapses are compounds between neurons through which signals are transmitted. With age, the quantity and effectiveness of synapses can decrease, which complicates the transmission of information.
- Accumulation of amyloid plaques and neurofibrillar balls: These pathological deposits of proteins are characteristic of Alzheimer’s disease and other neurodegenerative diseases. Although they can be present in normal aging, their number increases significantly with the development of dementia.
- Reducing the level of neurotransmitters: Neurotransmitters are chemicals that transmit signals between neurons. With age, the level of some neurotransmitters, such as acetylcholine, dopamine and serotonin, can decrease, affecting memory and other cognitive functions.
- Reduced blood supply to the brain: With age, problems with the blood supply to the brain may occur, which leads to a decrease in oxygen and nutrients necessary for the normal functioning of neurons.
- Inflammation: Chronic inflammation in the brain can contribute to damage to neurons and deterioration of cognitive functions.
Risk factors for memory deterioration in old age include:
- Age: The risk of developing dementia exponentially increases with age.
- Genetic predisposition: The presence of cases of dementia in the family increases the risk of developing the disease.
- Cardiovascular diseases: High blood pressure, high cholesterol and diabetes increase the risk of deterioration in memory and development of dementia.
- Head injuries: Repeated head injuries can increase the risk of dementia in the future.
- Smoking: Smoking is associated with an increased risk of deterioration in memory and development of dementia.
- Low physical activity: Low physical activity is associated with an increased risk of deterioration in memory and development of dementia.
- Social isolation: Social isolation and lack of mental stimulation can contribute to the deterioration of cognitive functions.
- Inal meals: The deficiency of certain nutrients can negatively affect the health of the brain.
In the context of the prevention of memory deterioration, dietary supplements (biologically active additives) are considered as a potential tool for maintaining cognitive functions and slowing age -related changes in the brain. However, it is important to understand that dietary supplements are not medicines and cannot cure dementia. They should be considered as part of an integrated approach to maintaining brain health, including a healthy lifestyle, proper nutrition, physical activity and mental stimulation.
II. The main groups of dietary supplements used to prevent memory deterioration
Various dietary supplements are positioned as means for maintaining memory and cognitive functions. It is important to note that the effectiveness of many of them is not proven convincingly in large, well -controlled clinical studies. Nevertheless, some additives demonstrate a certain potential in improving cognitive functions or slowing down their deterioration, especially when taking age changes in the early stages.
A. Antioxidants
Antioxidants are substances that protect the body cells from damage by free radicals. Free radicals are unstable molecules that can damage DNA, proteins and lipids, which can lead to cellular aging and the development of various diseases, including neurodegenerative diseases.
- Vitamin E: Vitamin E is a powerful antioxidant that can protect brain cells from damage by free radicals. Some studies show that the intake of vitamin E can slow down the progression of Alzheimer’s disease in the early stages. However, other studies do not confirm these results. It is important to note that high doses of vitamin E can be harmful to health, so before admission it is necessary to consult a doctor.
- Vitamin C: Vitamin C is another important antioxidant that can protect brain cells from damage. Vitamin C also plays an important role in the synthesis of collagen, which is necessary to maintain the health of blood vessels of the brain.
- Selenium: Selenium is a trace element that is a component of antioxidant enzymes. Selenium can protect brain cells from oxidative stress and inflammation.
- Coenzim Q10 (COQ10): COQ10 is a substance that plays an important role in the production of energy in cells. COQ10 also has antioxidant properties and can protect brain cells from damage.
B. B vitamins
B vitamins play an important role in the functioning of the nervous system and the metabolism of homocysteine. A high level of homocysteine is associated with an increased risk of developing cardiovascular diseases and dementia.
- Vitamin B12 (cobalamin): Vitamin B12 is necessary for the normal function of the nervous system and the formation of red blood cells. Vitamin B12 deficiency can lead to cognitive disorders, including memory loss and disorientation. Older people are especially susceptible to vitamin B12 deficiency due to a decrease in its absorption in the stomach.
- Folic acid (vitamin B9): Folic acid is necessary for the synthesis of DNA and RNA, as well as for the metabolism of homocysteine. Folic acid deficiency can lead to an increase in homocysteine levels and an increase in the risk of dementia.
- Vitamin B6 (Pyridoxin): Vitamin B6 is involved in amino acid metabolism and neurotransmitter synthesis. Vitamin B6 deficiency can lead to cognitive disorders.
C. Omega-3 fatty acids
Omega-3 fatty acids, especially eicopascentenic acid (EPA) and non-zahexaenic acid (DHA), are important components of cell membranes in the brain. They play an important role in the functioning of neurons and signal transmission.
- DHA (Docosaexaenoic acid): DHA is the main structural component of the brain and retina of the eye. Studies show that sufficient DHA consumption can improve cognitive functions, especially in the elderly. DHA also has anti -inflammatory properties and can protect brain cells from damage.
- EPA (eicopascentenoic acid): EPA has anti -inflammatory properties and can improve mood. Some studies show that EPA can improve cognitive functions in people with mild cognitive impairment.
Sources of omega-3 fatty acids include fatty fish (salmon, tuna, sardines), linen seeds, walnuts and additives with fish oil.
D. Phospatideilsin (PS)
Phosphatidylserin (PS) is a phospholipid, which is an important component of cell membranes, especially in the brain. PS plays an important role in transmitting signals between neurons and maintaining their structural integrity. Some studies show that the PS reception can improve memory, attention and speed of information processing, especially in the elderly with an age -related decrease in memory.
E. Ginkgo Biloba
Ginkgo biloba is an extract of ginkgo leaves, which contains antioxidants and substances that improve blood circulation in the brain. Ginkgo bilobe can improve the memory, attention and speed of information processing, especially in the elderly with vascular dementia or Alzheimer’s disease. However, the results of the studies of ginkgo bilobe are contradictory, and additional studies are needed to confirm its effectiveness.
F. Bakopa Monneri (Bacopa Monnieri)
Bakop Monieri is a plant that is traditionally used in Ayurvedic medicine to improve memory and cognitive functions. The Monieri bacop contains substances that can protect brain cells from damage and improve signal transmission between neurons. Some studies show that the intake of Bakop Monieri can improve the memory, attention and speed of information processing.
G. Kurkumin
Kurkumin is an active rubber ingredient, which has antioxidant and anti -inflammatory properties. Kurkumin can protect brain cells from damage and reduce inflammation. Some studies show that turmeric can improve memory and cognitive functions, as well as reduce the risk of developing Alzheimer’s disease. However, Kurkumin is poorly absorbed by the body, so it is necessary to take it in combination with piperin (component of black pepper) to improve its bioavailability.
H. Acetyl-L-carnitine
Acetyl-L-carnitine is an amino acid that plays an important role in the production of energy in cells. Acetyl-L-carnitine can also protect brain cells from damage and improve signals between neurons. Some studies show that taking acetyl-L-carnitine can improve memory, attention and speed of information processing, especially in older people with light cognitive disorders.
I. Creatine
Creatine is a substance contained in the muscles and brain. Creatine plays an important role in the production of energy in cells. Some studies show that taking creatine can improve memory and cognitive functions, especially with mental stress.
J. Nootropics
Nootropics are a class of drugs and additives that improve cognitive functions, such as memory, attention and speed of information processing. Some nootropics, such as piracetam and noopept, are prescription drugs and should be taken only as prescribed by a doctor. Other nootropes, such as choline and DMAE, are available as dietary supplements.
- Kholin: Kholin is the predecessor of the neurotransmitter acetylcholine, who plays an important role in memory and training. Holin’s reception can improve memory and cognitive functions.
- DMAE (dimethylaminoethanol): DMAE is the precursor of choline and can improve cognitive functions and mood.
III. Scientific data on the effectiveness of dietary supplements for memory
The effectiveness of dietary supplements for the prevention of memory deterioration is the subject of ongoing research. It is important to understand that research results can be contradictory, and additional studies are needed to confirm the effectiveness of many additives. In addition, it is important to consider the individual characteristics of the body and potential side effects.
- Meta-analyzes and systematic reviews: Some meta-analyzes and systematic reviews of dietary supplements for memory show positive results for certain additives, such as omega-3 fatty acids, ginkgo biloba and phosphatidylserin. However, it is important to note that the quality of studies included in these meta-analyzes can vary, and the results should be interpreted with caution.
- Clinical research: Many clinical studies studied the effect of dietary supplements and cognitive functions. Some studies have shown positive results, while others did not reveal a significant effect. For example, some studies of ginkgo bilobe showed an improvement in memory in people with Alzheimer’s disease, while other studies did not confirm these results.
- Conflicting results: Conflicting results of research studies for memory can be associated with various factors, such as:
- Various doses and schemes for taking additives.
- Various criteria for the inclusion and exclusion of research participants.
- Various methods of evaluating cognitive functions.
- Various populations of research participants (for example, people with light cognitive impairment, Alzheimer’s disease or healthy elderly people).
- The need for further research: Larger, well -controlled clinical studies are needed to confirm the effectiveness of dietary supplements to prevent memory deterioration and determine the optimal doses and reception schemes.
IV. Recommendations for the choice and use of dietary supplements for the prevention of memory deterioration
When choosing and using dietary supplements for the prevention of memory deterioration, several important factors must be taken into account:
- Consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases or take medications. The doctor can evaluate your individual risks and advantages, as well as help choose the most suitable supplement and dosage.
- Quality and safety: It is important to choose dietary supplements from reliable manufacturers who conduct quality control and comply with production standards. Pay attention to the availability of quality certificates and consumer reviews.
- Dosage: Follow the instructions for use and do not exceed the recommended dosage. High doses of some additives can be harmful to health.
- Side effects: Be attentive to possible side effects and stop taking the additive if you have any undesirable reactions.
- Interaction with drugs: Some dietary supplements can interact with the medicines that you take. Tell your doctor about all the additives that you accept.
- Realistic expectations: Do not expect instant results from receiving dietary supplements. They can be useful as an addition to a healthy lifestyle, but are not a replacement for drugs or other treatment methods.
- Individual approach: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body. Some people can benefit from taking certain additives, while others will not notice a significant effect.
V. Alternative and additional methods of preventing memory deterioration
Bades are only one of the elements of an integrated approach to the prevention of memory deterioration. There are other methods that can be no less effective, and in some cases even more effective.
- Healthy lifestyle: A healthy lifestyle is the basis for the prevention of memory deterioration. He includes:
- Proper nutrition: Eat a variety of foods rich in fruits, vegetables, whole grain products and low -fat protein sources. Limit the consumption of saturated fats, trans fats, sugar and salt.
- Physical activity: S regularly engage in physical exercises, such as walking, swimming, dancing or yoga. Physical activity improves blood circulation in the brain and promotes the formation of new neurons.
- Mental stimulation: Contactly engage in mental activity, such as reading, solving crosswords, learning new languages or playing chess. Mental stimulation helps maintain brain activity and prevent the deterioration of cognitive functions.
- Social activity: Support for active social life and participate in public events. Social interaction helps maintain mental activity and prevent social isolation.
- Sufficient sleep: Sleep enough time (7-8 hours a day). During sleep, the brain is cleansed of toxins and consolidates the memory.
- Stress control: Manage stress using relaxation techniques, such as meditation, yoga or breathing exercises. Chronic stress can negatively affect cognitive functions.
- Refusal of smoking and moderate alcohol use: Smoking and abuse of alcohol are associated with an increased risk of deterioration in memory and development of dementia.
- Medication: In some cases, the doctor may prescribe medications for the treatment of diseases that can contribute to memory deterioration, such as high blood pressure, a high level of cholesterol and diabetes.
- Cognitive training: Cognitive training is programs aimed at improving cognitive functions, such as memory, attention and speed of information processing. They can include various exercises and games aimed at stimulating the brain.
- Rehabilitation: People with dementia may be useful for rehabilitation aimed at improving cognitive functions and maintaining functional independence.
VI. Prospects for research in memory for memory
Studies of dietary supplements for memory continue, and in the future new additives and strategies may appear aimed at improving cognitive functions and preventing memory deterioration. Some promising areas of research include:
- Studying the influence of dietary supplements on specific types of memory: Various types of memory (for example, short-term memory, long-term memory, working memory) can react differently to various dietary supplements. Studies aimed at studying the influence of dietary supplements on specific types of memory are needed.
- Studying the influence of dietary supplements on various stages of age -related memory reduction: The effectiveness of dietary supplements can vary depending on the stage of age -related memory reduction. Studies aimed at studying the influence of dietary supplements at various stages of age -related memory, from normal aging to mild cognitive impairment and dementia.
- Development of new dietary supplements with improved bioavailability and efficiency: Many dietary supplements have low bioavailability, which limits their effectiveness. Studies aimed at developing new dietary supplements with improved bioavailability and efficiency are needed.
- Studying the influence of combinations of dietary supplements as a keepsake: The combination of several dietary supplements can be more effective than taking one dietary supplement. Studies aimed at studying the impact of combinations of dietary supplements as a keepsake are needed.
- The use of neuroizualization to assess the effect of dietary supplements on the brain: Neurousualization (for example, MRI, PET) can be used to assess the effect of dietary supplements on the structure and function of the brain. This can help determine which dietary supplements are most effective for improving cognitive functions.
- Personalized approach to the use of dietary supplements: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body. A personalized approach to the use of dietary supplements, taking into account genetic factors, lifestyle and other factors, can increase their effectiveness.
VII. Final remarks
Prevention of memory deterioration in old age is an important task that requires an integrated approach. Bades can be useful as an addition to a healthy lifestyle, but are not a replacement for drugs or other treatment methods. Before taking any dietary supplements, you need to consult a doctor. It is important to remember that a healthy lifestyle, including proper nutrition, physical activity, mental stimulation and social activity, is the basis for the prevention of memory deterioration.