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Boost Memory
ave you experienced memory lapses, slowed information processing, and even fuzzy thinking?
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If so, Ive got a secret for you: Your age isnt the issue.
Sure, memory can decline to some extent as we get older,
but there are other more important lifestyle factors that
can either give you a sharp mind or one thats slow as molasses. And if you dont have these areas of your life optimized, you may experience cognitive decline even before
your reach thirty.
For example, did you know that nutrition, physical activity,
emotions, social connection, genetics and the environment
all affect your brains functioning?
Sound crazy, right? But its true, and thats good news, because it means we can take specific steps to improve our
memory simply by changing the way we eat and live.
In fact, we can even regrow brain cells. The old myth that
we have a finite number of brain and nerve cells and they
cannot be replaced once they are damaged or lostwell,
thats totally outdated. New research shows that certain
areas of the brain can, in fact, regenerate cells.[i]
Thats why scientists have been doing a lot of research on
how we can improve memory and mental function by simply modifying the dietary and lifestyle factors that affect
them.
Im going to share that research with you today. Get ready
to learn six proven tips to supercharge your memory starting right now.
Eating a healthy diet that includes a variety of nutrient-dense foods is essential for general health and well-being, but science shows that certain foods may actually supercharge your brain for better memory.
Fruits and Vegetables
These foods are rich in powerful antioxidants that help
protect the brain from damage caused by free radicals.
Research shows that a diet rich in antioxidants can slow
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Green tea contains powerful antioxidants called polyphenols that protect against brain damage, slow brain aging,
and enhance memory and mental alertness.[ix]
Red Wine
Red wine and grape juice, when taken in moderation, may
help improve memory and cognition. Red wine is rich in flavonoids called resveratrol, which boost blood flow to the
brain and reduces your risk of Alzheimers disease. Other
resveratrol-rich foods include cranberry juice, fresh berries and grapes, and peanuts.[x]
Experts recommend adhering to a Mediterranean-style
diet to enhance brain health since it emphasizes fruits and
vegetables, nuts, whole grains, healthy fats and moderate
intake of red wine. To maximize the benefits of a healthy
diet, limit your calorie and saturated fat intake.[xi]
3)
2) Supplement
Experts recommend eating
a balanced diet to promote
optimal brain function, but
evidence shows that certain health supplements
may be beneficial as well.
These include:
Vitamin B12 helps you
learn, think critically, and
concentrate.[xii]
Ginkgo boosts blood
circulation to your brain,
thus improving memory,
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4)
Do Brain Workouts
brain cell growth and help seniors find new ways to compensate for age-related memory deficits.[xxii] There are
various ways you can challenge your brain through brain
workouts:
Jigsaw puzzles
Video games
Find a new way home or try new routes when driving
Mental calculations instead of relying on a calculator
Memorize phone numbers, lists, addresses, and passwords instead of relying on your gadgets
Crossword puzzles. Play chess, cards, and other games
that help enhance memory and recall
Mentally-challenging apps. Use while waiting in line
Practice doodling
5)
Read More
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Practice Creativity
You do not have to have artistic talent to practice creativity. Creativity can be expressed in various ways. Many people have started to enjoy blogging online about their travels, recipes, and DIY projects. You can learn now to recycle
stuff you have at home. Try taking great photos out of your
smartphone and share them with friends.
Enroll in a New Course
A recent study found that learning a new language helps
improve memory.[xxv] Other experts also recommend going back to school or enrolling in courses that interest you.
You can also learn to play a musical instrument such as the
violin or continue where you left off from your childhood
piano lessons. Or, you can enroll with some friends in a
cooking class.
6)
Manage Stress
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De-Clutter
A cluttered home or work space can place a greater demand on your brain.[xxvii] Your working memory cannot
focus on accomplishing the task at hand if it is distracted
by disorder. Sometimes, you are looking for something you
need, but you come across something else that distracts
you from your task. Clutter may apply not only to physical
objects, but assorted emails, projects, appointments and
tasks that demand your attention in varying degrees. The
way to deal with these is to organize everything using a
day planner or a smart phone calendar, which can help you
keep track of activities and appointments that need to be
done. You can also use it as a journal to write anything you
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Conclusion
Its never too early to start taking care of your brain. All you
have to do is eat right, exercise, take the right supplements,
manage stress, do brain work-outs, and always try to learn
something new.
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References
[i] Get Smart: Brain Cells Do Regrow, Study Confirms, WebMD, Published March 6, 2000, Retrieved April 4, 2015.
[ii] Fruits & Vegetables That Are Good for the Brain, Tracy
Morris, Livestrong, Published January 13, 2014, Retrieved
April 6, 2015.
[xi] The Mediterranean Diet: Myths, Facts, and Health Benefits of a Mediterranean Diet, Greg Boose and Robert Segal, M.A., Helpguide.org, Last updated February 2015, Retrieved April 6, 2015.
[xii] Vitamin B May Protect Against Alzheimers, Say Researchers, Joseph Mercola, M.D., Mercola.com, Published
June 3, 2013, Retrieved April 6, 2015.
[xiii] Ginkgo biloba, The University of Maryland Medical
Center Medical Reference Guide, Retrieved April 6, 2015.
[xiv] Effects of Korean Red Ginseng on Cognitive and Motor Function: A Double-blind, Randomized, Placebo-controlled Trial, Hye-Bin Yeo, Ho-Kyoung Yoon, Heon-Jeong
Lee, Seung-Gul Kang, Ki-Young Jung, and Leen Kim, Journal
of Ginseng Research, Published April 2012, Retrieved April
6, 2015.
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[xv] Chronic acetyl-L-carnitine alters brain energy metabolism and increases noradrenaline and serotonin content in
healthy mice, Smeland OB, Meisingset TW, Borges K, Sonnewald U, Neurochemistry International, Published April
23, 2012, Retrieved April 6, 2015.
[xvi] Coenzyme Q10 administration increases brain mitochondrial concentrations and exerts neuroprotective effects, Russell T. Matthews, Lichuan Yang, Susan Browne,
Myong Baik, and M. Flint Beal, Proceedings of the National
Academy of Sciences of the United States of America, Published July 21, 1998, Retrieved April 6, 2015.
[xvii] Fish Oil Might Guard Against Loss of Brain Cells, Mary
Brophy Marcus, WebMD, Published January 22, 2012, Retrieved April 6, 2015.
[xviii] Resveratrol Boosts Brain Blood Flow, Joseph Mercola M.D., Mercola.com, Published May 27, 2010, Retrieved
April 6, 2015.
[xix] Regular exercise changes the brain to improve memory, thinking skills, Heidi Godman, Harvard Health Publications, Harvard Medical School, Published April 9, 2014,
Retrieved April 6, 2015.
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http://rnblog.rockwellnutrition.com/.
[xxxiii] How can I improve my retention power? Quora, Retrieved April 6, 2015.
[xxxiv] Sleep, Learning, and Memory, Division of Sleep
Medicine at Harvard Medical School, Last reviewed December 18, 2007, Retrieved April 6, 2015.
[xxxv] Heres A Horrifying Picture of What Sleep Loss Will
Do to You, Laura Schocker, The Huffington Post, Published
January 8, 2014, and Retrieved April 6, 2015.
[xxxvi] Poor sleep in old age prevents the brain from storing memories, Yasmin Anwar, UC Berkeley News Center,
Published January 28, 2013, Retrieved April 6, 2015.
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