Anyone can forget where they’ve placed the keys or what they have to buy from the grocery store from time to time. However, these small annoyances can easily become commonplace if you don’t take good care of your body and of your brain and memory function, in particular.
It is true that currently there is no cure for many conditions involving memory loss, but this doesn’t mean that you cannot take measures for prevention.
Simple things such as your eating habits can have a major impact on the functioning of your brain and nervous system and help you to improve your memory and keep it in optimal form now and in the future.
Find out what really works.
Salmon, mackerel and tuna are the best sources of fatty acids. These small nutrients have been proven to stimulate the normal functioning of the neurons in the brain.
Besides, they are essential for heart health and can lower your risk of stroke and heart attack. The really great part is that you will improve your memory and overall health in a very pleasant way. It is easy to find tons of delicious recipes for cooking these fish at home.
If you can have such a dish at least twice a week, this would be awesome. It will be a much healthier alternative to those containing red meat.
It is a fact that dark chocolate, green tea and coffee can actually give you a short-term memory boost. A recent study even claims that they can help you to improve your memory in general.
However, when you consume them right after dinner, they will have negative impact on your brain. You will most likely find it difficult to fall asleep.
You will feel anxious and frustrated. All of these factors can bring down your memory function on the next day and cause more damage as time passes, especially if you turn the consumption of stimulating foods and beverages before going to bed into a habit.
That is why it is best to have fresh fruit for dessert in the evening and to have a glass of warm milk or chamomile tea, if you need to drink something shortly before bedtime.
These make an excellent alternative to the chocolate bars and muffins that most of like to munch on in the afternoon. They are rich in vitamins, minerals and fatty acids which help to regulate the functioning of the brain and improve your memory.
Some of the best options include walnuts, almonds, sunflower seeds and pumpkin seeds. Generally, you can diversity as much as you want. One key thing to remember is to eat all nuts and seeds raw.
This will guarantee that you will get the maximum possible amount of nutrients without any salt.
Various studies have revealed that these vegetables help to improve brain health. It is still not clear how they work exactly, but scientists believe that they contain high levels of chemical compounds, which help to bring down the level of a specific amino acid responsible for the damage and destruction of nerve cells.
The leafy greens are good for the stomach and for the health of the bones and muscles too. Some of the most popular vegetables in this category include spinach, broccoli, Brussel sprouts, kale and collard greens.
There are plenty of dishes which have them as their main ingredient.
They make excellent side dishes too, especially when you serve meat and poultry.
It has been proven that berries are very rich in antioxidants beating even citrus fruit. Antioxidants help to slow down the aging of the cells and the brain cells are no exception.
They fight the free radicals which cause damage and various types of diseases. By eating berries, you will not only improve your memory, but will also have more energy, better eyesight and look younger.
They may even help to keep your weight under control. You can enjoy blueberries, blackberries, raspberries and strawberries as often as you like and in as large amounts as you like.
It’s great to have fine wine with a delicious meal. This is one of the small pleasures of life which most of us naturally crave for. However, it pays off to mind the amount of alcohol which you drink.
People who consume more than a moderate portion of alcohol regularly are likely to experience memory loss and cognitive problems associated with aging around six years sooner compared to those who don’t get more than one or two drinks per day.
The list includes whole-grain bread and pasta, oats and fruits of all types and especially apples and cherries. Dietary fiber helps to bring down inflammation.
This is how it protects the brain, the blood vessels and the heart and the digestive tract. It has widespread beneficial effect which you are bound to feel.
You should try to include at least one fiber-reach food in every meal that you have to improve your memory and enjoy a range of other health benefits.
Canola oil, walnut oil and the classic sunflower oil are all good choices. They are rich in vitamins and antioxidants which help to improve your memory while being safe for your cholesterol levels.
Still, you should try to cook with as small amount of oil as possible to make your dishes healthy. When you prepare salads, it is best if you use olive oil as a dressing. It is the healthiest option.
This will not only give you discomfort, but have negative impact on the blood flow in your body too.
The purpose of exercise and cardio exercise, in particular, is to increase blood flow and therefore the supply of oxygen to all parts of the body including the brain.
This helps for the optimal functioning of the nerve cells. Besides, you will enjoy great relief from stress.
The best way to improve your memory is to adopt all of these eating habits.