5 Ways To Supplement Your Diet For Memory Improvement And Brain Health

Do you think you need memory improvement, due to having trouble with remembering names, places, list, and other daily task? There are supplements  available to help aide in the boosting of your memory. Memories happen most easily when there is good blood supply to the brain. Just as with any other muscle, when the brain is getting a high amount of oxygen-rich blood, it is able to utilize its resources more efficiently. Supplements work by either boosting your blood flow, increasing the red blood cell supply, or even decreasing factors that reduce oxygen rich blood from reaching your brain.

Ginkgo Biloba

Ginkgo Biloba has been used for thousands of years in Asian cultures to cure a wide variety of ailments. Ginkgo works by increasing the blood flow throughout the body. With the blood vessels opened up, nutrients and oxygen can get to the brain easier. When this happens, memory is increased because of the higher efficiency.

St. John’s Wort

St. John’s Wort is mainly used as a natural anti-depressant. While scientists are still partly unsure about how St. John’s Wort works to treat depression, they hypothesize that the hypericin contained in the blend helps to elevate biochemicals in the brain, which in turn affect your mood. Attaching an emotion to an event is a sure-fire way to increase memory. When the dopamine and serotonin are released in the brain, the concurrent emotions stimulated help to burn the memory into the brain.

Alpha-lipoic Acid

As an antioxidant, alpha-lipoic acid helps the body neutralize free radicals. What makes alpha-lipoic acid special is that it functions in both water and fat, unlike many other vitamins. With the free radicals out of the way, antioxidants can help move fat away from the brain, allowing more blood flow to reach into the smaller nooks and crannies. Again, with the blood flow increased, memory thrives.

Omega-3s

Scientists have studied Docosahexaenoic acid (DHA) and found that it is instrumental to the function of brain cell membranes, which help to transmit brain signals. A lack of omega-3s can actually cause a breakdown in the communication lines of your brain, which leads to poor memory as well as loss of physical functions. There is no surprise why fish, high in Omega-3 fatty acids such as DHA, is commonly referred to as “brain food.”

Peppermint Extract

Skeptical about an essential oil’s ability to increase memory? Well, there are studies to show that peppermint extract can do just that. Peppermint extract helps to clear up your nasal passages, allowing higher oxygen intake. The more oxygen you breathe in, the better chance more oxygen will make it to your brain.

Utilizing these different supplements can have a dramatic effect on your memory. Not only will you be more aware of your surroundings, you will also take in more information and be able to retain it. While it is a good idea to continue to give your brain a workout, a few performance enhancement supplements might be the key to getting you over the hump.

10 Foods That Can Help Improve Your Memory

If you have been searching for ways to improve your memory then it is time to look at your tweeking your diet. Food is an easy way to improve your memory because you can build up the nutrients and chemicals needed for your brain to operate at maximum efficiency while also enhancing your overall health.

The following are some of the best foods for improving your brain and body health:

Seafood – Many people refer to seafood as ‘brain food’ because of the proliferation of Omega-3 fatty acids in many fish and shellfish. Studies have shown that DHA, an Omega-3 fatty acid found in fish, actually helps to improve memory function and helps to develop the brain in infants and young children. In adults, this fatty acid helps to improve the working memory.

Water – Almost 85% of brain tissue is water, and dehydration can cause unnecessary energy expenditure. When your brain becomes dehydrated, it is harder to make connections and recall information. Stay hydrated and your brain will keep working at top level.

Blueberries – The levels of antioxidants found in blueberries help slow down stress caused by oxidation of the brain. Not only do these chemicals help reduce the risk of mental diseases like Alzheimer’s and dementia, as well as some cancers, they also can result in increased memory and motor skill function.

Black Currants – Black currants not only help protect brain cells, they are also jammed packed with anthocyanins and polyphenolics. These compounds are found in hippocampus cells, a part of the brain which helps usher in information to be remembered and stored in other parts of the brain. The darker the currant, the more rich in compounds they are.

Cherries – Jam-packed with antioxidants, cherries not only taste good, they are good brain food.  Antioxidants help to fight off free radicals, thereby helping blood flow easier to the brain. Without the free radicals, not only does more blood make it to the brain, but the blood is more nutrient-dense.

Ginger – Ginger has anti-inflammatory properties, which is why it is commonly used to treat many physical ailments. With reduced swelling, the brain is able to have a constant flow of blood to keep it fed and lubricated.

Gingko Biloba – While ginger acts as an anti-inflammatory to blood vessels, gingko biloba lessens the viscosity of the blood flowing through those vessels. Thinner blood means more blood will pass through the brain at a given time, therefore, more efficiency in oxygen delivery.

Eggplant – As a great source of anthocyanin and nasunin, eggplant helps to protect the lipids in brain cell membranes. These lipids help to keep some of the bad stuff out, like free radicals, while also keeping the good stuff in, like DHA.

Rosemary – Researchers have found that the carnosic acid in rosemary is neuroprotective and may play a role in the prevention of Alzheimer’s and other degenerative brain disorders. One study found that just the scent of rosemary improved the memory of office workers.

Soy Beans – While many scientists previously thought soy was damaging to the brain, new studies have shown soy to have protective qualities. Similar to lipids, these chemicals play a large role in the development of the brain; especially the parts which are responsible for memory.

You can start improving your memory and achieving optimal health by adding some of the above foods to your diet on a daily basis.

Top 10 Strategies For Improving Your Memory

While there are commercial classes you can take to improve your memory, there are little changes you can make in your daily life that will have a big result on your ability to retain information. Here are ten easy ways to increase your power of recall:

1. Foster Curiosity – Become curious about the world around you. When you become curious, you begin to take interest in your surroundings. By establishing the habit of constant questioning and asking “What if?” “Why?” and “How?”, your brain will begin to take in information and facts more readily.

2. Attach Emotion – Scientists have discovered that by attaching an emotion to an event, it is more vividly burned into your mind. Because of the connection you now have with the event, it is almost unforgettable. If you can begin connecting emotions with your actions, your memory will become enhanced.

3. Move – Yes. Movement stimulates memory. Getting out and exercising is proven to boost your brain power. Some people even learn facts – state capitals, spelling words, vocabulary – more readily by moving while learning.

4. Have Fun – Just as with emotions, having fun with the information you’re trying to remember will help make it easier. Make a fun mnemonic, where you make up a story associated with the letters of the facts you’re hoping to absorb (example: My Very Eager Mother Jogs Southward Until Nearly Pooped is the planetary order – including Pluto!). Tell a story about the events that happened or just be silly with the details.

5. Get Lost – Have you ever gotten lost while driving around town? After you finally found your way, you were probably more comfortable the next time you drove around. Sometimes getting lost will heighten your senses enough for your brain to take in more information and hang on to visual cues.

6. Eat Healthy – Eating certain foods can have a positive effect on your memory. Scientists have proven that some foods, such as ginkgo biloba, cranberries, yellow fin tuna and even spinach can increase your memory.

7. Have a Conversation – Talking can actually increase your memory. Well, not just talking, but having a deep conversation about a subject. When you converse back and forth about a subject, your brain is forced to clarify thoughts and connect the dots.

8. Breathe – Taking deep breaths also increases your ability to retain information. By oxygen flooding to the brain, your senses are heightened and the blood vessels expand. As more oxygen rich blood flows to your brain, your memory is increased. By breathing, not only do you increase your mental capacity, but you also observe the calming and stress-relieving properties deep breathing has to offer.

9. Sleep – Sleeping helps to improve memory because when you sleep, your brain has a chance to connect and archive the information you’ve taken in over the course of the day. Once you hit REM, your brain begins connecting all of the details you’ve absorbed, which is why you sometimes have strange dreams. After the dots are connected, your brain stores the information for later use.

10. Work Puzzles – Even though you might not be the best at word puzzles or Sudoku, actively working those types of puzzles help increase brain strength. Just like working your biceps allows you to lift more weight, giving your brain a workout allows you to retain more information.

Improving your memory is probably easier than you imagined it to be. For the most part, doing daily activities with a purpose can improve your memory.