As we age our brains shrink and hearts weaken: Fight the decline with diet rich in fish

by ANDREW FORREST

23 April 2025 rmedcalf HEALTH 0

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The importance of fish in our diets to slow brain decline is emphasised by Dr Michael Crawford and Dr David Marsh in a remarkable book, “The Shrinking Brain and the Global Mental Health Crisis“. Crawford and Marsh say mental ill-health and a decline in intelligence have been evident since the middle of last century. The solution is better nutrition, they say, especially fish and seafood.

Another Marsh, Dr Henry, the famous neurosurgeon who wrote the shocking book “Do No Harm”, writes that after 70 our brains shrink until they become like wrinkled walnuts floating in cerebral fluid.

People who eat fish regularly are much less likely to become depressed, Healthline says. Omega-3 fatty acids are beneficial for mental and physical health. Fish is loaded with nutrients such as protein, iodine and various vitamins and minerals. Recommended are the fatty fish such as salmon, trout, sardines, tuna and mackerel. If you are vegan, go for omega-3 supplements made from microalgae.

As SAI KUNG BUZZ wrote recently if you live in China you are most likely to die (according to WHO) from stroke, firstly, or heart disease. If you eat fish regularly you have a much lower risk of being struck down by these diseases.

The omega-3 fat docosahexaenoic acid is important for brain and eye development. This is why pregnant and breast-feeding women are told to consume omega-3 fatty acids. But . . . some fish are high in mercury, so pregnant women should eat fish low in mercury: salmon, sardines and trout, no more than 12oz a week. And don’t eat raw fish because micro-organisms could harm the baby.

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Brain health declines with aging. Eating fish regularly slows this decline, studies show. You will have more gray matter, particularly in the parts of the brain that regulate emotion and memory. Depression — low mood, sadness, feelings of worthlessness — will be alleviated by fatty fish in the diet. Vitamin D is important for health. It functions like a steroid in your body. Sun and fish are good sources.

As we age we are at greater risk of sight decline due to macular degeneration. Fish again can help. Sleep too can be improved by a fatty acid diet: a study of middle-aged men found a diet rich in fish led to sleep improvement and better daily functioning.

All of this is quoted from Healthline, a San Francisco-based health information service.

The UK’s NHS is another reputable source of health information. “A healthy diet should include at least two portions of fish a week, including one of oily fish. That’s because fish and shellfish are good sources of vitamins and minerals”.

The health website we usually turn to is the Mayo Clinic. They also recommend at least two portions a week of fish rich in fatty acids. The clinic says you should eat: