Memory is most complicated process that is made of different brain activities.
Our brain sends various signals in a different and particular pattern that are associated with the event we’re experiencing and creates connections between our neurons, called synapses. this way we create memory.
If we didn’t do anything further to exercise our memory, then the memory would fall right out of our heads again. The Consolidation is the process of committing it to long-term memory so we can recall it later when needed, and this mostly occurs during the sleep.
Memory loss is a normal part of our aging, but that doesn’t mean we can’t take action to slow it down a little.
Few foods and food habits that can improve memory
Eating the right foods — and avoiding the wrong ones is the main strategy
1. Have the memory diet:
The Mediterranean diet one is the most healthiest diets in the world
People who eat this way rank high in health and longevity, and also have the lowest rates of Alzheimer’s disease.
The researches have shown that this diet would boost memory and attention and slow the rate of age-related cognitive decline.
The MIND diet is a version of the Mediterranean diet designed specifically to preserve the mental faculties of seniors.
MIND is an acronym for the Mediterranean-DASH Intervention for Neuro-degenerative Delay.
When the research study shown that the participants rigorously who followed the MIND diet, they had the reduced risk for Alzheimer’s by an impressive 53%.
Additionally, regarding the food habits a very low carb or ketogenic diet (high in good fats and proteins) also proved to show promising results for memory improvement.
They also emphasized that by eating unprocessed foods, avoiding sugar and trans fats, and including healthy fats helps to improve memory.
2. Emphasize Foods Known to Improve Memory
There are food that when eaten consistently, can strengthen your memory by improving blood flow to the brain and by providing the precursors to neurotransmitters (brain chemicals) form enhancing the structural components of brain cells and also protect brain cells from aging and damage
Here’s a list of the top memory foods and their main brain-enhancing components:
- avocado — monounsaturated fats, tyrosine
- dark chocolate — flavonols, caffeine
- eggs — choline, omega-3 essential fatty acids
- fermented foods — probiotics
- berries of all kinds — anthocyanins, resveratrol
- green leafy vegetables — vitamins C, K, and B complex, magnesium
- olive oil — monounsaturated fats, vitamins E and K
- sea vegetables — iodine, vitamin B12, inositol
- turmeric — curcumin, turmerone
- walnuts — omega-3 essential fatty acids, monounsaturated fats, polyphenols
- coconut oil — medium-chain triglycerides
- cold-water, fatty fish — omega-3 essential fatty acids
Add the above foods in your regular diet for memory boosting
3. Avoid the foods that contain unhealthy Trans Fats
Trans fats are the adulterated fats that are mostly found in processed foods in the markets and they contribute to heart disease, stroke, diabetes, obesity, cancer, and other diseases.
The trans fats cause the inflammation by promoting free radical damage and there by compromises the cell membrane integrity, and inhibit the production of long-chain omega-3 fatty acids
Regular trans fat consumption not only takes a toll on your memory, but increases your risk of depression by up to 50%.
4. Avoid Sugar in your diet
The White sugar we often use is one of the worst food for your brain and memory, yet the average person consumes 156 pounds of it every year.
there are proven studies that have shown the Poor memory formation, learning disorders, and depression are linked to eating refined sugar.
Chronically high blood sugar levels can lead to decreased activity in the hippo-campus,(the part of the brain most strongly associated with memory).
Excessive glucose in the blood will negatively affects the attention span, short-term memory, and mood stability.
Sugar is the root cause of Alzheimer’s which many experts now consider diabetes of the brain.
5. Avoid Monosodium Glutamate (MSG)
Monosodium glutamate (MSG) is most popular but controversial flavor enhancer added to many processed foods in the markets.
MSG breaks down in the body into formaldehyde and glutamate.
Glutamate is a naturally occurring neurotransmitter but, in excess, it becomes a potent excitotoxin that overstimulates brain cells, sometimes to death.
Reported side effects of MSG include asthma, headache, flushing, sweating, psychiatric disorders, convulsions, migraines, nausea, fuzzy thinking, diarrhea, heart palpitations, mood swings, burning or tingling, muscle weakness, numbness, chest pain, and back pain.
If you’ve ever felt dizzy, flushed, mentally fuzzy, or gotten a headache after eating at a restaurant, you may have experienced MSG-induced “Chinese restaurant syndrome.
The amino acid taurine, ginger, and vitamin C protect the brain from MSG-induced toxicity and can reduce MSG induced symptoms.
6. Keep Your Brain Hydrated
It is also how you drink water , that can help to improve your memory
Water is one of the best brain tonic.
Your brain is made of 73% water and it takes only 2% dehydration to diminish your memory, attention, and other cognitive skills.
It is very easy to lose water from body ,you may lose 10% of your body’s water after a strenuous physical workout. it is always necessary to rink water in regular basis
Mild dehydration causes measurable brain shrinkage with adverse effects on concentration, alertness, and short-term memory.
The “8 glasses per day” rule is an over-simplification. and another better rule of thumb is to divide your weight in pounds by two and drink that many ounces of water per day.
7. Drink Caffeine Strategically
Caffeine is the world’s favorite mind-altering drug. caffeine when drunk in a moderate quantity can be helpful in enhancing the memory but too much can leave you irritable, sleepless, anxious, and even addicted.One recent study, however, found that taking a caffeine pill after a learning task actually improved memory recall up to 24 hours later.
The American Psychiatric Association currently acknowledges four caffeine-related psychiatric disorders.
So, respectfully consume caffeine in moderation from natural sources like coffee, various teas, and yerba mate.
8. Drink Alcohol Moderately
Red wine has a reputation for being the healthiest alcoholic beverage.it is a potent antioxidant isolated and sold as a memory supplement that protects against age-related mental decline.
But it may surprise that moderate consumption of alcoholic beverages can positively impact memory. Drinking moderately throughout adulthood protects your memory later in life and significantly decreases your risk of dementia or Alzheimer’s.
moderate drinking means one daily drink for women and two for men.
To much of anything can be injurious to health, it is applicable to alcohol also.
9. Take Omega-3 Supplement
DHA (docosahexaenoic acid) is an omega-3 essential fatty acid that helps in building the brain cortex and there by helpful in memory, language, creativity, emotion, and attention. DHA facilitates neurotransmitter activity and increases the number of neurotransmitter receptors.
Being low in DHA results in a structurally smaller brain.
Fish oil, a popular source of DHA, has been shown to improve working memory in young adults by 23%.
10. Multivitamin Supplement
vitamins are needed in adequate amounts for a fully functioning brain and memory especially the vitamins that help in memory improvement are vitamins C, D, E, K and B complex.Keeping them in diet is linked to memory enhancement.
Some minerals include magnesium, iron, iodine, and zinc.
Numerous studies confirm that taking a multivitamin alone can improve your memory and overall brain function.
11. Try A Memory Supplement
Memory supplements are sold by many different companies in market. There are many falsely accused memory enhancers in market but choosing the FDA approved memory enhances are the best for the health.
Few proven memory enhancers are
- ginkgo (Ginkgo biloba)
- American ginseng
- huperzine A
- magnesium l-threonate
- Arctic root (Rhodiola rosea)
- velvet bean (Mucuna pruriens)
12. Foods with essential oils
Essential oils are the volatile compounds extracted from plants.
Ancient Greek scholars wore wreaths of rosemary (Rosmarinus officinalis) to sharpen their minds.
Now science has confirmed that sniffing rosemary essential oil can significantly improve memory, processing speed, alertness, and focus on the spot
Peppermint is another essential oil that can make you more alert and attentive.
The research found that peppermint works by increasing beta waves, the brainwave state associated with concentration and memory.
This mint’s volatile oils are so intense that you can even get an instant memory surge from peppermint tea, candy, or gum. Chew peppermint gum or mints, drink peppermint tea, or sniff peppermint essential oil for an immediate memory boost.
A study published last year showed that participants who completed a memory recall task were more accurate and had higher reaction times if they chewed gum during the study.
One reason that chewing gum might affect our memory recall is that it increases activity in the hippocampus, an important area of the brain for memory.
One study found that participants who chewed gum during learning and memory tests had higher heart rate levels than control groups, which can also lead to more oxygen flowing to the brain.
13. Eat berries for better long-term memory
A study from the University of Reading and the Peninsula Medical School found that supplementing a normal diet with blueberries for twelve weeks improved performance on spatial working memory tasks.
The effects started just three weeks in and continued for the length of the study.
A long-term berry study that tested the memory of female nurses who were over 70 years old found that those who had regularly eaten at least two servings of strawberries or blueberries each week had a moderate reduction in memory decline.
In particular, blueberries are known for being high in flavanoids, which appear to strengthen existing connections in the brain.
14.Dark chocolate for memory
Antioxidants are especially important for brain health, as the brain is highly susceptible to oxidative stress, which contributes to age-related cognitive decline and brain diseases.
Cacao flavonoids seem to be good for the brain. According to a 2013 review, they may encourage neuron and blood vessel growth in parts of the brain involved in memory and learning. They may also stimulate blood flow in the brain.
Some research also suggests that the flavonoid component of chocolate may reverse memory problems in snails.
2018 study in humans also supports the brain-boosting effects of dark chocolate.
The researchers used imaging methods to look at activity in the brain after participants ate chocolate with at least 70 percent cacao.
15.Eating more nuts and seeds
may be good for the brain, as these foods contain omega-3 fatty acids and antioxidants.
A 2014 study found that a higher overall nut intake was linked to better brain function in older age.
Nuts and seeds are also rich sources of the antioxidant vitamin E, which protects cells from oxidative stress caused by free radicals.As a person ages, their brain may be exposed to this form of oxidative stress, and vitamin E may therefore support brain health in older age.
A 2014 review found that vitamin E may also contribute to improved cognition and reduced risk of Alzheimer’s disease.
The nuts and seeds with the highest amounts of vitamin E include:
- sunflower seeds
16.Turmeric for mind
The curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and benefit the cells
It’s a potent antioxidant and anti-inflammatory compound that has been linked to the following brain benefits
Curcumin may help improve memory in people with Alzheimer’s. It may also help clear the amyloid plaques that are a hallmark of this disease
Curcumin boosts brain-derived neurotrophic factor, a type of growth hormone that helps brain cells grow. It may help delay age-related mental decline. (source)
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