Why your memory goes downhill after 30 – and how to reboot it

“We think the blue pigments in blueberries, the anthocyanins, which are a type of polyphenols also present in other foods such as strawberries, raspberries, red grapes and purple vegetables, are behind these effects,” says Dr Ana Rodriguez-Mateos, a reader in nutrition at the Department of Nutritional Sciences.

Blueberries are also one of the most nutrient-dense berries as they are full of fibre, vitamin C, vitamin K and manganese so it’s a win-win. Blueberries can be expensive, so I buy a large bag of frozen blueberries and have them daily with Greek yogurt, which quickly becomes a much-loved snack. 

Take vitamin supplements

Brown says my test results show that the genes involved with metabolising and absorbing B12 may not be functioning quite as well as they should be. “B12 is massively important for cognitive memory. If you’re eating animal products like dairy, chicken and beef you should be okay, but if you’re feeling tired and have brain fog, it’s worth getting a blood test to see if you’re deficient,” he says. 

Given that my chances of getting a GP appointment quickly are slim, I add a B12 supplement just to be safe, as any excess B12 we don’t need is excreted by the body. 

Brown also advises I add an omega-3 supplement to my diet, as my tests also show that I don’t metabolise it well. Multiple studies have shown that omega-3s may improve memory, brain fog and mood disorders. 

Finally, my results also show some chronic inflammation, which might explain why my immunity is not robust and I pick up viruses regularly. Chronic inflammation can also increase the risk of contracting dementia. Omega-3 can help with inflammation, as can selenium – and  according to my DNA results I am at an increased risk of selenium deficiency. 

Brown recommends I help this by eating a handful of Brazil nuts daily, accompanied by a vitamin C effervescent tablet dissolved in water as this helps with selenium absorption. 

Learning languages and doing puzzles

Keeping your memory sharp and young is a bit like keeping your body fit – you have to work at it. “It’s a case of use it or lose it,” says Beanland, whose book, Mind Games, features more than 150 puzzles to stimulate your brain. 

“Ideally you keep learning as long as you can. It’s helpful if you have a complicated job, but you can also do puzzles, learn a new language or play a musical instrument. You’ve got to do something that activates and stimulates your brain to build more efficient pathways,” he says. 

For about a year I’ve been hearing the pings from my husband’s Duolingo app as he learns German. Now I’m joining him by learning Italian. The lessons are super speedy – just five minutes – so they’re easy to fit in. If you forget to do the lesson the app sends you a reminder and soon I’m confidently ordering cappuccinos.