10- Nov-2020

5 Amazing Tips to Boost your Memory

Dt. Kamna Desai
Dt. Kamna Desai
- Post Graduate Diploma in Dietetics & Hospital Food Service.
- Certified Diabetes Educator

Losing your brain cells is a natural aging phenomenon. If you take concrete steps towards maintaining them healthy, you wouldn’t end up losing your mind over small things. This article shows you how to protect, engage, exercise your brain to boost your memory. Eat. Sleep, Exercise, Love. Laugh. Repeat are all key elements.

It may be simply frustrating to forget where you put your keys or recollect your loved one’s mobile number. A strong memory isn't built in a day, but it is a result of vital healthy brain function. It may be a natural tendency to lose the brain cells while aging which can lead to memory loss. This article will help you with some amazing information on how to boost your memory.

1) Mind games - You might have heard the adage " Use it or lose it " and it is rightly said so with respect to brain cells. Involving yourself in mentally stimulating games like playing brain teasers, riddles, board games, number & logic puzzles, all help the neurons to engage, form new network of axons and recreate new connections. Again, playing these with family or friends (social circle) as against playing alone can improve cognitive function manifolds. Trying any new activity like playing instruments, gardening, learning new language, or exploring a new hobby can keep you engaged& challenged at the same time. This is great to boost your memory.

2) Exercise - For the uninitiated, physical exercise is as important as mental exercise. Any form of exercise can help your brain to perform better and stay sharp. Physical activity is a natural and proven way to protect those neurons from retiring. Exercise predominantly increases the oxygen supply to your brain naturallyand improves memory & clears mental fog. It also secretes serotonin which impacts the overall mood & positivity. Along with cardio and resistance workouts, meditation is naturally known to reduce stress levels & impacts the brain positively.Clearly, exercise not only benefits your brain health & cognition, but it also improves your memory. If routine exercise is not your cup of tea, one can simply get more physical by joining a dance class or playing a sport or volunteering for a cause, all of this can stimulate your muscles as much as exercise.

3) Nutrition - Good food provides fuel to fire the brain cells. The lesser the wiring, the more the firing it requires. Along with a balanced diet, including some foods in particular, which are powerhouse of nutrients like folate, vitamin B12, vitamin E, vitamin K, zinc, magnesium, copper, iron, omega 3, tryptophan and antioxidants will help. Include plenty of fatty fishes (salmon, tuna, mackerel), nuts (walnuts, almonds), seeds (pumpkin seeds), eggs, green leafy vegetables (spinach, kale), berries, dark chocolate, and cheese. A special mention of natural herbs & spices as they have high ORAC values. Herbs like Sage, Lemon balm, Gingko biloba, Gotu kola, St. John's Wort, Peppermint and Rosemary have scientific evidence of boosting memory naturally. A lot of scientific articles can be found on the use of rosemary oil for benefitting the olfactory senses and boosting memory. Alternatively,these herbs can be taken as a decoction or an infusion by mixing the dried leaves in boiling water for a minute. Rosemary leaves can be bought from www.bestsourcenutrition.com .

4) Sleep - Rest and recovery is primordial to sound brain function. Many research suggest that sleep loss may be more detrimental than previously considered, as it may cause a permanent loss of brain cells. Researchers also claim that sleep impacts natural learning and memory in a dual manner. Firstly, sleep deprivation impairs attention span & focus thereby leading to learning challenges. Secondly, sleep is also necessary to consolidate a memory to recall it in future and hence essential for learning new information. A minimum 7-8 hours of good quality sleep is essential to keep your brain cells kicking and firing.

5) Nootropics - Nootropics are natural supplements that have a beneficial effect on brain function in healthy people. Many of these can boost memory, motivation, creativity, alertness, and general cognitive function. Nootropics may also reduce age-related declines in brain function. All major nutrients for boosting memory like omega 3 and choline are available as Nootropics. Apart from this would like to mention Phosphatidylserine in this category. Phosphatidylserine is a phospholipid that covers and protects the brain cells. It is also important for the proper functioning of nerve cells within the brain helping in the transmission of messages. It also plays a key role in keeping your mind and memory sharp. Most studies suggest the level of Phosphatidylserine in the brain decreases naturally with age and hence the need for supplementation. As a nutritional supplement it is gaining popularity in the treatment of memory problems specificallyin conditions like Alzheimer's. Studies indicate supplementation with Phosphatidylserine stops hyperactive production of cortisol inducing more restful sleep and can improve memory and cognitive function. Phosphatidylserine is easily available in India and can be bought online from www.bestsourcenutrition.com. Best taken as per the guidance of your dietitian or healthcare advisor.

It will be equally important to stay clear of negative brain damaging habits. Overconsumption of tea/coffee, smoking, alcohol, high sugar consumption, less sun exposure, erratic sleeping pattern, no communication can all have a negative effect on the brain.

Cognitive function is often about feeling positive. Eat, Sleep, Exercise, Love, Laugh, Repeat, should be your mantra to feel upbeat and good about yourself.

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