Healthy Habits that Improve Memory

Regular exercise


* Increases oxygen to your brain.
* Reduces the risk for disorders that lead to memory loss, such as diabetes and cardiovascular disease.
* May enhance the effects of helpful brain chemicals and protect brain cells.

Managing stress


* Cortisol, the stress hormone, can damage the hippocampus if the stress is unrelieved.
* Stress makes it difficult to concentrate.

Good sleep habits


* Sleep is necessary for memory consolidation.
* Sleep disorders like insomnia and sleep apnea leave you tired and unable to concentrate during the day.

Not smoking


* Smoking heightens the risk of vascular disorders that can cause stroke and constrict arteries that deliver oxygen to the brain.

Drink plenty of water


* Toxins can have an adverse effect on memory. Drinking plenty of water helps to flush away toxins from your body.

Nutrition and Memory improvement

You probably know already that a diet based on fruits, vegetables, whole grains, and “healthy” fats will provide lots of health benefits, but such a diet can also improve memory. Research indicates that certain nutrients nurture and stimulate brain function.

* B vitamins, especially B6, B12, and folic acid. (Best sources: spinach and other dark leafy greens, broccoli, asparagus, strawberries, melons, black beans and other legumes, citrus fruits, soybeans.)
* Antioxidants like vitamins C and E, and beta carotene improve the flow of oxygen through the body and brain. (Best sources: blueberries and other berries, sweet potatoes, red tomatoes, spinach, broccoli, green tea, nuts and seeds, citrus fruits, liver.)
* Omega-3 fatty acids are concentrated in the brain and are associated with cognitive function. (Best sources: cold-water fish such as salmon, herring, tuna, halibut, and mackerel; walnuts and walnut oil; flaxseed and flaxseed oil). Because older adults are more prone to B12 and folic acid deficiencies, a supplement may be a good idea for seniors. An omega-3 supplement (at any age) if you don’t like eating fish. But nutrients work best when they’re consumed in foods.

10 Super Foods that Improve your Memory

Here are some foods that can take to help optimize brain health and grind your memory:

1. Blueberries

Blueberries have been shown in numerous studies to do fantastic things for memory and the brain 300x225 10 Super Foods that Improve your Memorybrain in all-function. Ancient rats that were fed blueberries scored the same as young rats on memory tests. Blueberries contain anthocyanin, a known memory-boosting phytochemical. They also contain many other phytochemicals that may contribute to healthful brain function.

2. Caffeine boosts memory.

So, coffee and tea (black or green) are excellent for your memory. Caffeine proved to protect intellectual skills in older women. Female subjects who drank over three cups of coffee (or the same caffeine amount in tea) daily scored better in memory tests than those who only had one cup or less of coffee/tea daily.

3. Apples

Apples contain high levels of quercetin, an antioxidant that has been shown in recent studies to protect against Alzheimer’s disease. Although it is also present in the flesh, the most quercetin is found in the skin. Red apples also contain anthocyanin in their skins.

4. Eat More Fish

Omega 3 oils –Studies have shown that foods rich in Omega-3 fats (such as fatty fish) lower the cell inflammation that triggers memory decline. Fatty fish such as sardines and salmon are exceptional sources of Omega-3 oils, thus boosting memory.

5. Onions – Onions contain fisetin, a naturally occurring flavonoid, which stimulates pathways that increase long-term memory. Because they contain anthocyanin and quercetin, red onions are even better than golden-haired and white onions (which also contain significant amounts of quercetin.) Fascinatingly, onions have been used for centuries in India to enhance memory.

6. Spinach

One study found that feeding rats spinach not permitted and even reversed memory loss. This may be due in part to its high folic acid content, a nutrient that is said to be shielding against Alzheimer’s disease and age-correlated memory loss. Just a half-cup of cooked spinach provides two-thirds your daily condition of folic acid.

7. Whole-Grain Puffed rice and Orange Juice

Start your day out right by eating whole grain puffed rice and drinking a glass of orange juice for breakfast; both are rich in folic acid (also known as folate), which has been shown to contribute to better memory and quicker information dispensation.

Start your day out right by eating whole grain puffed rice and drinking a glass of orange juice for breakfast; both are rich in folic acid (also known as folate), which has been shown to contribute to better memory and quicker information dispensation.

8. Grapes

Red, purple, and black grapes all contain quercetin and anthocyanin. Red wine also contains excellent levels of these phytochemicals, but overindulging in red wine may negate the repayment so keeping consumption to one glass per day may be wise.

9. Dark leafy vegetables – Have at least a cup a day. You can cook or boil green leafy fish 10 Super Foods that Improve your Memoryvegetables, but just be careful not to overcook as this can take away vitamins and nutrients. Shoot for at least a cup of dark green leafy vegetables daily. Choose romaine over iceberg lettuce. Again, the darker the greens, the better for you. Also, include leafy vegetables such as kale, collard greens, et

10. Nuts: Rich in Vitamins E and B6, folate, Omega-3 and Omega-6 fatty acids, and antioxidants, these small food items boost your brain power and increase your mood. The whole nutty family of cashews, almonds, walnuts, hazelnuts, peanuts, Brazil nuts and pecans brings some subsidy to your brain

In short, yogurt helps improve alertness and memory. Beef up your brain cells.

Thanks Neetu for providing a lot of brain exercises for memory enhancement.