Do you find yourself saying, where are my car keys? Did I turn off the stove? What is it I needed from the grocery store? I’ll discuss ways to improve your memory naturally based on research and studies. Considering one’s memory is tied to many other brain functions and serves as a window into overall cognitive health. It’s never too early to find ways to improve memory.
Learn New Things
Just as our bodies need to be active to stay in shape our brains need to be active as well. Learning how to play an instrument or another language can be examples on how to keep your memory and brain sharp. When we learn new things, we use more senses, and more connections are formed in the brain which help retain memory. Challenging our brain with mental exercise is believed to activate processes that help maintain individual brain cells and stimulate communication among them. Pick up a new hobby and keep that memory sharp!
Exercise
It is no surprise that exercise aids in protecting our memory. Exercise can boost your memory and thinking skills. Exercise has a positive impact on our bodies by keeping our hearts strong and maintaining a healthy weight. Studies have suggested that regions of the brain that control thinking, and memory are larger in people who exercise. A study showed that Tai Chi has the potential to enhance cognitive function, because of slow focused movements. Likewise, yoga has the potential to improve memory functions because of movement patterns and cardiovascular activity. Furthermore, research has found that regular yoga practice increases gray matter and size of memory centers in the brain. In conclusion, yoga and tai chi could be great ways to improve memory. Click the link and check out this book on yoga poses for memory improvement. “Hack Your Brain The Yogic Way”
Anti-inflammatory Diet
We are what we eat, and it is no different when it comes to brain and memory health. Research suggests that a diet to maximize memory function should include healthier selection of dietary fats and an array of plant foods rich in phytonutrients. To name a few memory boosting foods are fruits such as berries that can protect against oxidative damage. Remember to always go for organic clean foods you don’t want pesticides or preservatives.
Vegetables, like beets and dark leafy greens, whole grains and legumes like chickpeas and lentils all provide nutrients for brain and memory health. Seafood and healthier fats are also beneficial to add to your diet. A good guide would be a Mediterranean diet, which consist mainly of fruits and vegetables, nuts and seeds, whole grains, fish, and olive oil the same foods that experts recommend bring down inflammation. Click here to check out this Mediterranean Diet Cookbook for Beginners.
Good Sleep
Sleep is connected to our overall health in many ways from our immune system to metabolism and brain function. Research has shown that sleep stages play an important role in memory consolidation. REM (Rapid Eye Movement) and SWS (Slow-Wave Sleep) take more active roles in memory consolidation. Research suggests that sleep plays an essential role in memory, both before and after learning a new task. Several brain functions happen during sleep including how nerve cells or neurons communicate and reorganize. Check out my article “Sleep is Important“.
Curcumin
Curcumin is the main bioactive compound in the Indian spice turmeric. People first used curcumin as a spice and later discovered that it also has medicinal qualities. Curcumin boost levels of the brain hormone BDNF (brain derived neurotropic factor), which increase the growth of neurons and may help fight various degenerative processes in the brain. In Ayurveda (Indian system of medicine) curcumin has been used for centuries and is known as a cleanser of the body. Furthermore, studies showed in memory tests, the people taking curcumin improved by 28 percent over the 18 months. Take a look at this Curcumin supplement, click here for more information on Life Extension Curcumin. Before starting any new supplement always consult with your doctor.
Neurodrine
Neurodrine a breakthrough formula that supports healthy brain and memory function. Ingredients include bacopa monnieri, huperzine A, St John Wort, and ginkgo biloba. Neurodrine increases brain metabolism and protects the cerebrum from free radicals.
Bacopa Monnieri
Bacopa monnieri is a perennial, non-aromatic herb that is native to wetlands in Asia, Africa, Australia, Europe, and North and South America. Studies show that Bacopa can enhance human memory, reduce stress and anxiety, balance neurotransmitters, protect neurons, work as an antidepressant, and provide other cognitive enhancements.
Huperzine A
Huperzine A is a substance extracted from a plant called Chinese club moss (Huperzia serrata). Recent research shows that it improves memory and slows cognitive decline by increasing levels of acetylcholine, the compound that functions as a neurotransmitter in the brain. It’s likely that huperzine A is safe to take in limited amounts for a limited period of time. However, some side effects may occur such as blurred vision, constipation, dry mouth, diarrhea, dizziness and it may also have interactions with other medications. It is important to consult your healthcare provider if you’re considering the use huperzine A.
St. John’s Wort
St. John’s wort is a plant with yellow flowers that has been used in traditional European medicine as far back as the ancient Greeks. It is designed to have both short-and long-term benefits for brain health, supporting an improvement in mood, concentration, focus, brain energy. Because of its effects in mood, it has been commonly used for depression, but some studies have found it also helps improve memory. There could be some interactions with St. John’s wort and other medications.
Ginkgo Biloba
Ginkgo biloba, one of the world’s oldest tree species, has been used for thousands of years in traditional Chinese medicine for its neuroprotective effects. Its root bark and leaves are rich in ginkgolide compounds, which help promote higher concentrations of acetylcholine in key regions of the brain responsible for decision-making and short-term memory recall. They are also beneficial for cerebral blood circulation. Click here to learn more Neurodrine.
To conclude our brain health and memory functions are vital to maintain quality life. There are some changes we can make to help maintain our memory, and it is never too early to start. Keep learning new things, exercise, and get adequate sleep. There are also supplements to take that can be beneficial such as Curcumin and Neurodrine. My article is intended to bring information and not medical advice. Hope you find this helpful!