As is stressed in the previous lesson, maintaining a healthy lifestyle is essential in memory improvement and what is the core of a healthy lifestyle but the type of food we eat. We have always heard about a balanced and proper diet. This also holds true for the memory and brain to function well. Heavy alcohol intake and forbidden drugs are a no-no when it comes to this. They alter brain and body chemicals either resulting to a lack or excess of them which both lead to damage to the body and mind.
However, certain kinds of food have been studied to boost chemicals in the brain which contribute to retention and recall. You would want to pack your meals with these when you are in the journey of memory improvement.
Fruits and Vegetables
Fruits and vegetables are the mainstay when it comes to a healthy diet. Red varieties mostly have anthocyanins, a potent antioxidant which increases the blood circulation in the brain so it improves the working memory. Tomatoes, carrots, apples, strawberries, cherries, red bell pepper are in this category.
Grapes and blueberries are more trusted fruits for memory boost. This is because they are so packed with antioxidants which protect the brain cells from free radical and age-related damages. The antioxidants also increase the oxygen supply in the blood which in turn, improves the memory. Some research showed that daily intake of grapes or grape juice and blueberries boost the memory in an almost instant period after drinking or eating.1
Spinach, broccoli, celery, cauliflower and most green leafy vegetables have B Vitamins (thiamine, niacin, riboflavin, pyridoxine, cyanocobalamin) which also provide more oxygen for the brain to fuel its neurotransmitter functions. These affect not only the memory but brain chemicals inducing mood and fatigue too.
Fish, Nuts and Oils
Fish is popular for having Omega-3 fatty acids. No other food has this much content of this essential fatty acid which has been clinically proven to fight decline in memory loss for aging persons and it also affects neurotransmitters in the brain influencing the mood so it is helpful in relieving emotion-related stress . 2 Flax seed oil which has just recently been cited as being rich in this fatty acid. It affects the memory by improving concentration abilities.2Olive oil also has this nutrient but proper handling like careful heat application in cooking should be ensured for the nutrients to remain intact.
Nuts, seeds and whole grains also have Omega-3 but more so with the B Vitamins.
One study showed that combining fish, sunflower seeds, eggs and quinoa enhances focus because of the combined Omega-3 fatty acids, iron and riboflavin(B2) content.3
Herbs
Many herbs are cited to have an effect in boosting the memory. The paired herbs cited by the Chinese to boost the memory are gingko biloba and ginseng. Although much study is underway to prove their effectiveness, they have been noted to have natural chemicals which boost oxygen in the brain and balance hormone levels which affect brain chemicals. Green tea is another popular herb rich in antioxidants which not only cleanses the body but provides oxygen rich blood to the brain too.
The ancient herb rosemary has been scientifically confirmed to enhance the brain as well. It has kaarnozik-acid (CA) which inhibits free radical effects on damaging the brain.
It is recommended to look into the proper use of these herbs first before preparation and intake. If you prefer herbal supplements ensure that you consult the advice of your healthcare professional.
Pleasure Foods
Honey is not only sweet to the taste but also sweet to our body. Aside from contributing to good mood, it promotes better sleep which affects the processing of memory.
Cocoa is rich in anti-oxidants too which affect cognitive skills and shield against dementia. Dried fruits on the other hand, have minerals which enable the body to resist the absorption of aluminum which is a factor causing Alzheimer's disease.
Spices like turmeric, cinnamon and ginger improve cognitive abilities, enhance mood and protects the brain.
Caffeine's effect depends on each person but many have found it useful in improving focus immediately despite some negative impressions.
NEXT: Improve Concentration to Improve Memory
SOURCES:
- http://www.wikihow.com/Improve-Your-Memory
- http://altmedicine.about.com/od/healthconditionsdisease/a/memory.htm
- http://www.dailyevergreen.com/story/34354
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