The busy lifestyle and aging make people forget many things, such as names, keys and planned tasks. You tend to forget names first, then faces, and then all the trivial things. Nutrition will help you increase memory and reduce these problems. The following six nutritional tips will help you keep your memory in peak condition.
6 nutritional tips that will improve your memory
If you feel like you're forgetting everything, it could be due to lack of sleep or a number of other reasons, including genetics, physical activity level, lifestyle, and environmental factors. However, there is no question that diet plays an important role in brain health.
The best menu to stimulate memory and brain function stimulates good blood flow to the brain, like what you eat to nourish and protect your heart. Research has found that a good diet helps maintain active memory, and a growing body of evidence links the foods and nutritional tips below with better cognitive function, memory, and alertness.
Sugar reduces brain abilities and damages the hippocampus - the area in charge of memory and learning.
It is well known that walnuts are essential for a positive impact on heart health, but walnuts can also improve memory. Snack on a handful of nuts to satisfy your midday hunger, add them to oatmeal or salad, or toss them into a stir-fry vegetable for extra protein.
These foods are not only good for the brain, but they maintain a healthy heart and all parts of the body. While there is no guarantee these foods will help you remember where to put your keys tomorrow, they will improve it over time, and can support lifelong health.
Eat whole foods
Your diet should be high in fresh vegetables, seeds, nuts, and legumes. Also, increase protein intake, and reduce carbohydrate intake, to obtain high amounts of antioxidants and fiber, and clean the arteries, to boost blood flow to the brain.
Include more B vitamins
B vitamins reduce the risk of inflammation while improving brain function. Therefore, increase your consumption, especially B12, folic acid, and complex of vitamin B6 and vitamin B.
Avoid trans fats
Trans fats are oils infused with hydrogen to increase the shelf life of products. They are found in margarine, fast food, fried foods, potato chips, cookies, shortening, and the like. Therefore, avoid all kinds of foods labeled "hydrogenated" as they are rich in hydrogen.
Increase your intake of Omega-3 fatty acids
These healthy fats relieve inflammation and support healthy brain development and cognitive abilities. They can be found in cold-water fish such as tuna, sardines, salmon, fish oil, brown rice, walnuts, flax oil, omega-enriched eggs, and organic meat.
These foods will provide numerous nutrients and increase your overall health, but they will also help improve your memory and avoid memory-related problems.
Berries - especially dark ones, like blackberries, blueberries, and cherries - are a rich source of anthocyanins and other flavonoids that can boost memory function. Enjoy a handful of berries for a snack, mixed into cereal or an antioxidant-rich dessert.
Breaking your fast by bingeing on large portions of junk foods will turn out to be counter-productive. When you're fasting for 12 to 14 hours, you are likely to be ravenous when the fasting window ends. But overcome your instinct to eat lots of food and instead break your fast with a modestly-sized and healthy meal.