10 Ways to Boost Your Memory
Everyone forgets things from time to time. But for some
people, poor memory can be a perennial problem. The brain
never actually loses a memory. It records each one like a
computer.
However, problems with recall begin when we don't practise
retrieving this information and so the memories we had become
lost. The brain, like other parts of the body, needs physical
and mental exercise, together with particular nutrients, to
increase the power of memory. Here are 10 things to remember
to do in order never to forget anything ...
1 – Eat Soya
According to Professor Sandra File, head of the
psychopharmacology research unit at Guy's Hospital in London,
isoflavones, the natural plant oestrogens in soya foods,
might act on oestrogen receptors in the human brain,
particularly those in the hippocampus, a crucial area for
memory.
As a result, new nerve connections form more readily. Medical
trials revealed that those fed a high soya diet showed
improvements in verbal and non-verbal memory and in mental
flexibility, all of which are controlled by the brain's
frontal lobes. Soya can be added to the diet through natural
products such as soya milk or through a recommended daily
50mg soy isoflavone supplement.
2 - Take memory Minerals
Studies at Kings College, London, and the University of
Rochester in New York showed that a reduced iron intake can
have a detrimental effect on IQ levels and cognitive
function.
This is because of lack of iron causes low haemoglobin
levels, which affect the supply of oxygen to the brain. Iron
also plays an important role in the transmission of signals
in the brain. A deficiency of zinc, found in oysters, red
meat and peanuts, can also interfere with memory. Take a
supplement of 7 to 9mg daily.
3 – Drink Coffee
Caffeine can improve mental and memory performance because it
stimulates many regions of the brain that regulate
wakefulness, arousal, mood and concentration.
Researchers at the University of Arizona found that older
adults who drank half a pint of coffee just before a memory
test saw a large improvement in performance compared to those
who drank decaffeinated coffee. However, the benefits might
be confined to regular coffee drinkers. Others could suffer
side effects such as shakiness, anxiety or impaired
concentration.
It's still best to drink no more than six cups of coffee a
day – those with heart problems should drink less. Too much
brewed or percolated coffee can raise blood cholesterol –
instant or filter coffee are better choices.
4 – Mental Exercise
Research has shown that mental stimulation keeps the brain
healthy and increases the strength of memory.
As we age, it is normal to have changes in memory, but
keeping the mind active does diminish weaknesses. Clinical
psychologist Ron Bracey suggests using techniques such as
puzzles, crosswords and widening cultural and social
interests, all of which create different pathways in the
brain.
5 – Physical Exercise
Half-an-hour of activity three times a week is enough to
bring about significant increase in brain power; says a study
at the Duke University Medical Centre in North Carolina.
Exercise improves the heart’s ability to pump blood more
effectively. Memory benefits from improved blood flow to
specific regions at the front of the brain whose functions
include planning, organization and the ability to juggle
different intellectual tasks.
6 – Chew Gum
Japanese researchers found that activity in the hippocampus,
an area of the brain important for memory, increases while
people chew. Recent research suggests that insulin receptors
in the brain may be involved too, as chewing releases insulin
because the body is expecting food.
But, says Dr Andre Scholey of the University of Northumbria,
the simplest reason could be that chewing increases the heart
rate, thus improving the delivery of oxygen to the brain and
enhancing its cognitive powers.
7 – Take Ginkgo biloba
Ginkgo is the world’s oldest living tree. It has been used
for memory enhancement in Eastern cultures for thousands of
years.
Dr George Lewith, complementary health consultant to Boots,
says Ginkgo improves blood circulation to the brain by
dilating blood vessels and increasing its oxygen supply.
Ginkgo also mops up harmful compounds known as free radicals,
which are thought to damage brain cells. Advised supplement
dose is 120mg a day.
9 – Eat oily fish
Omega 3 fatty acids, found in oily fish, are essential
components of brain cell membranes, and their role in cell
structure is thought to improve the powers of memory. High
concentrations of Omega 3 in the brain and nervous system not
only boost learning powers and age-related memory, but also
greatly enhance mood.
Omega 3 is a particularly important during foetal
development, so pregnant women should have a regular supply.
Good sources include fish such as sardines, salmon, herring
and mackerel. Sardines are also a rich source of the nutrient
choline, which is a key brain chemical associated with
memory. Try to eat three portions of oily fish a week or take
a supplement of 330mg three times a week.
9 – Rosemary and sage
Essential oil made from rosemary and sage can stimulate the
memory, strengthen clarity and awareness and help to relieve
mental fatigue. Psychologists at the University of
Northumbria tested essential oils from rosemary on memory
attention and mood and discovered it made volunteers feel
more alter and enhanced their long-term memory by around 15%.
Some studies have found that volunteers’ ability to remember
lists of words improved by more than 10% if they had taken a
capsule of sage oil.
10 – Take vitamin B
B vitamins deliver oxygen to the brain and provide protection
against free radicals. They help to sharpen senses and boost
memory. Niacin or B3 is particularly good for brain
enhancement, while B6 is essential for the manufacture of
neurotransmitters, especially mood-enhancing serotonin.
B12 is important for overall health of brain cells. B
vitamins are also needed to help the body form acetylcholine,
a key brain chemical needed for memory – Daily Mail.
