antioxidant. It can reduce the risk of plaque
formation in the arteries and block the effects of
free radicals that can reduce blood flow to the brain
and impair memory.
Memory boosters
Best foods to improve memory are antioxidants,
because they fight free radicals the body makes as
it processes oxygen. Our brain generates large
number of free radicals per gram of tissue, more
that any other organ in the body damaging the
cells. Antioxidants protect neurons in our brain by
keeping blood vessels supple and open, ensuring
the flow of nutrients to the brain.
Vitamin C: It is a well-known and powerful
antioxidant. It can reduce the risk of plaque
formation in the arteries and block the effects of
free radicals that can reduce blood flow to the brain
and impair memory. Vitamin C is found in parsley,
sprouts, citrus fruits, strawberries, broccoli,
potatoes, kiwi, red peppers, cabbage and leafy
greens.
Vitamin E: It not only prevents deterioration of
the brain, but also helps to restore brain function.
It is found in nuts and seeds, nut oils, peanut
butter, wheat germ, whole wheat and other grain
sprouts.
Spinach: Spinach research has finally caught up
with mom's advice: Spinach turns out to be full of
antioxidant power. James Joseph, chief of the
Neurosciences Laboratory of the Human Nutrition
Research Center on Aging, finds spinach beneficial in
slowing down cognitive deficits and age-related
problems in the central nervous system.
Vitamin B12: It is often called the "brain food".
Inadequate intake of any B vitamin, including
vitamins Bl, B2, B6, B12 and folic acid, literally
starves the brain for energy and leads to confusion,
irritability, and impaired thinking, concentration,
memory, reaction time and mental clarity. Since the
acid content of the stomach decreases with age,
older people have more difficulty in absorbing B12.
Vegetarians too have a problem maintaining B12
levels because plants can't make or store B12.
Therefore, these two groups of people have a
particular need to take B12 supplements to
maintain full memory function. To boost Bs, include
several daily servings of B-rich foods, including
nonfat milk and yogurt, wheat germ, bananas,
seafood, whole grains and green peas. In addition,
take a moderate-dose multiple vitamin and
mineral.
Go fresh: Most fresh fruits and vegetables provide
antioxidants which help maintain balance,
coordination and memory function and should be
included liberally in the diet. According to a 2005
study by Harvard University researchers, fruit and
vegetable intake is inversely related to cognitive
decline — the more fresh foods you eat, the better
your chances of maintaining brain health.
The Harvard group followed a cohort of female
subjects from 1976 to 2001 and tracked their eating
habits along with mental function over four
decades. They found that the women who ate the
highest amounts of green leafy vegetables (such as
broccoli, greens and spinach) had the slowest
mental decline.
Oily fish: If your mother told you that eating fish
would make you smart, she was right. Oily varieties
of fish — such as salmon, sardines, mackerel, and
herring — are high in the EFAs known as omega-3
fatty acids. These good fats are crucial components
of our brain cells and improve learning powers and
memory.
Sardines also have the added benefit of containing
the nutrient choline, a brain chemical that is
fundamental for memory.
Soy magic: Soy products provide choline, a nutrient
that builds neurotransmitters that pass electrical
impulses between brain cells. Egg yolks, peanuts
and liver are more good sources of choline. Soy
found in natural products such as soymilk or in soy
isoflavone supplements — is also valuable for
improving verbal and non-verbal memory, as well as
mental flexibility.
Go nutty: Some foods pack a big nutritional wallop
into a little space. Almonds must be close to the
top of the list. Particularly nutrient dense, almonds
contain a variety of goodies long known to be
critical to mental health. Among them are the B
vitamin folate and the amino acid tyrosine, a
precursor to the neurotransmitter dopamine.
Then there's magnesium, which contributes to many
enzymes that power the brain's intense metabolic
activity
Keep moving: Apart from good diet a daily exercise
schedule helps brain function at its optimum. A
regular exercise program boosts your circulation,
bringing oxygen to the brain. It raises natural
serotonin levels, reducing the likelihood of
memory-zapping depression.
It balances the rest/sleep cycles necessary for
healthy mental functioning. A University of
California study of nearly 6,000 women age 65 and
up showed that those who did the most walking
every week were least likely to show signs of
cognitive decline.
Meditation and Relaxation: If you want to keep
your brain awake and alert, you'll need to calm
down. Meditation and relaxation exercises are the
antidote to the brain's ability to think clearly when
it is stressed, tired or emotionally distracted. These
two brain relaxers create an environment in the
brain that allows it to boot up quickly and efficiently
and remain at peak performance throughout the
day. Because stress has such a strong negative
effect on memory, learning to relax is one of the
first steps taught in memory classes.
Zappers
Fats and Proteins: Excessive intake of fats and
protein affects memory function. You can boost
memory power by reducing your intake of fats
(found in butter, oils, nuts and processed bakery
goods) and protein (found in fish, red meat, milk,
eggs and cheese).
Sugar and carbohydrates: If you take in too much
sugar or too many carbohydrates, the increased
levels of serotonin will make you sleepy, lethargic
and less able to recall details.
Alcohol: Long-term use of alcohol at high levels
definitely impairs memory. Alcohol further impairs
memory by causing specific nutritional deficiencies.
Alcohol itself directly causes a nutritional deficiency
in even casual drinkers because it impairs the
processing of some vitamins, particularly Bl. The
deficiency of B1 has direct and profound effect on
memory processing. If you have a drink or two each
day, you can give your memory a helping hand by
taking a multiple vitamin that includes 50 to 100 mg
of Vitamin BI.
Coffee and Cigarettes: If you smoke cigarettes
and drink coffee, you are setting yourself up for
long-term memory loss. Over the time, smoking
causes or enhances the deterioration of blood
vessels and this keeps the brain from receiving a
healthy blood supply. Not only does this lead to an
increased risk of stroke, but also it will slowly, affect
the brain's ability to think and remember.
Sleep deprivation: Lack of sleep definitely affects
the brain's ability to hold onto information. Without
adequate rest, the body's natural balance of the
brain chemicals is disturbed, thus making it difficult
to remember.
Stress: Stress is a primary memory zapper,
especially when it's chronic. It interferes with the
supply of glucose, the fuel that powers the brain.
When this happens, new memories are hard to lie
down and existing memories are hard to retrieve.
Stress is not only experienced in tense situations; it
can be manufactured in the body by the things you
eat. Stimulants, such as caffeine and nicotine, fatty
processed foods loaded with preservatives, put a
tremendous amount of stress on the body that can
trigger the stress response.
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