Monday, 27 October 2014

Top 15 Natural Tips To Boost Memory

A strong memory depends on the health and vitality of your brain. Fighting memory loss is not as difficult as you might imagine, and you definitely don't have to assume that simply because you're getting older you'll have memory issues. There are many steps you can take, and small changes to your daily routine that can help to boost your memory. We're not recommending any magic pill to boost your memory but rather some Natural tips that will help you do so.

Top 15 Natural Tips To Boost Memory

1 . Olive Oil

Olive oil is one of the best foods for improving memory. It is high in omega 3 and 6 fatty acids and is also polyunsaturated. With its wide array of benefits, olive oil should be used daily. The suggested dose is 1/4 cup of extra virgin olive oil mixed with lemon juice (extracted from 1/2 lemon.) The mixture should be taken daily, just before sleeping.

2 . Omega-3 fatty acids Rich Foods

There's evidence galore to show that omega-3 fatty acids, found in cod-liver oil and in oily fish (such as trout and mackerel), help prevent damage to brain cells and keep your memory sharp. Aim to eat three portions of oily fish a week, and a variety of different types, says Natalie Savona, nutritionist and author of 'Wonderfoods' (Quadrille).

3 . Iron Rich Foods

Iron helps carry oxygen around the body, including to the brain, so if iron levels drop, you may start to feel your memory fogging. Maintain healthy levels by eating iron-rich foods such as chicken, fish and dried apricots - washed down with a glass of fruit juice, as vitamin C aids iron absorption. Don't start taking an iron supplement without getting your iron levels checked by a doctor, Natalie Savona advises.

Choose complex carbs, such as brown rice, oatmeal, lentils, whole beans, and other whole grain foods, which will bring your brain lasting energy and help fuel your cognitive abilities.

4 . Honey

Studies show that consuming raw honey can improve memory. It also offers many other health benefits. Raw honey calms nerves and relieves anxiety, thereby promoting relaxation and rest. One to two teaspoons per day is recommended.

5 . Coffee

Drinking a cup of Joe in the morning to improve your mental agility does not take much convincing for coffee enthusiasts. Dr. Oz suggests limiting yourself to one cup of coffee in the morning as the effects of caffeine usually take four to six hours to wear off. Coffee stimulates mental and memory performance because it is able to regulate concentration in the brain. A cup of coffee at the right time can sharpen your mental functions and keep you alert and ready throughout the day.

6 . Eat Your Veggies

Studies suggest that increasing your vegetable intake helps decrease memory loss. Cruciferous vegetables (broccoli, cauliflower, brussel sprouts) and leafy greens high in iron (spinach, kale) are excellent memory boosters. Foods containing certain phytochemicals such as red grapes, blueberries, eggplant, red onions, red cabbage, beets, red apples and apricots are known to actually reverse age-related memory loss.

7 . A Hard-boiled Egg

Consuming a hard-boiled egg for breakfast can improve your ability to focus during the day. Choline — a nutrient found in the vitamin B group — has been linked to better performance on verbal and visual memory tests in adults. Findings in a study show that adults who have a high-choline diet not only performed significantly higher than adults with poor choline diets, but also were less likely to develop signs linked to dementia .

8 . Regular Exercise

Try to adopt a habit of regular exercise because it increases oxygen to your brain and reduces the risk for disorders that lead to memory loss, such as diabetes and cardiovascular disease. Treating your body well can enhance your ability to process and recall information. Exercise may also enhance the effects of helpful brain chemicals and protect brain cells.
9 . Consume More Milk

For study purposes, scientists asked subjects to fill in detailed surveys on their diets for tests to check their concentration, memory and learning abilities. They found that subjects who consumed dairy products at least five or six times a week did far better in memory tests compared with those who rarely ate or drank them.

10 . Proper Sleep

Consistently sleeping 7-8 hours a night will drastically increase your memory. During sleep, the brain appears to firm up memories of newly acquired information. The most effective “sleepers” experience the full spectrum of nocturnal cycles, and relaxation techniques before bed time can help really help your cognitive (and memory) capacity. During the day, a quick nap can be the impetus for a solution to a problem you have been working.

11 . A Walk in The Park

A study found people who walked around a garden did 20% better on a memory test than those who walked around streets.

 12 . Avoid Smoking

There aren't enough words to say how badly smoking is for you. Not only is it unhealthy in every way, but if you are wanting to boost your memory, might need to stop smoking. Smoking is as bad for your brain as it is for the rest of your body.

 13 .  Avocado

Avocados are a source of monounsaturated fats, omega 3, and omega 6 fatty acids. These increase blood flow to the brain, lower cholesterol, and aid in the absorption of antioxidants. Avocados also come with many antioxidants of their own, including vitamin E, which protect the body and the brain from free radical damage. They are also a good source of potassium and vitamin K—both protect the brain from the risk of stroke.

14 . Cook With Sage

Sage is traditionally associated with improving memory. Research has shown that people who take sage oil in capsule form before memory tests perform better than those who take a placebo. The purple variety is best—uses it to flavor roasts and sauces or make a cup of surprisingly drinkable tea.

15 . Broccoli

Broccoli is a superfood for the whole body. It is rich in calcium, vitamin C, B vitamins, beta-carotene, iron, fiber, and vitamin K. These nutrients protect against free radicals, keep blood flowing well, and remove heavy metals that can damage the brain.