Maintaining brain health is a crucial step to prevent cognitive decline and the risk of dementia in the future. Various studies show that proper nutritional intake plays an important role in protecting nerve cells and enhancing human memory function.
Fatty fish such as salmon, tuna, and sardines are top recommendations due to their high content of omega-3 fatty acids. This nutrient functions to form cell membranes and support neuronal structure so that information transmission in the brain runs optimally. Additionally, blood flow to the brain is reported to be significantly smoother in individuals with well-maintained omega-3 levels.
In addition to animal protein, consuming berries rich in flavonoid antioxidants as well as various types of nuts is highly recommended. The vitamin E content in nuts and seeds, such as almonds and sunflower seeds, is proven to protect cells from oxidative stress. Likewise, green vegetables like spinach and broccoli contain vitamin K and folate to slow down cognitive decline.
As a supporting snack, dark chocolate with at least 70 percent cocoa content also makes a positive contribution. The flavonoids within it are proven to increase brain plasticity, helping humans learn and adapt. Neurologist from the National Brain Center Hospital, dr. Sardiana Salam, Sp.S, emphasized that diet is the main foundation of brain health, especially for those at risk of obesity.
Beyond nutritional factors, experts also suggest cognitive stimulation through habits like reading books, solving crossword puzzles, or playing puzzles to prevent pre-dementia symptoms. An active lifestyle should not be overlooked either; light exercise like a routine 30-minute morning jog is highly effective in maintaining nerve function, even for patients with a history of stroke.
