14 Tips To Help You Improve Your Memory

shutterstock_448110247Are you tired of forgetting where you put your keys or where you left your purse? Then work to improve your memory by following the dos and don’ts listed below. Lifestyle habits and foods that sharpen your ability to remember are included in this list, so make this list part of your life. Refer to this information whenever you need to, until your memory improves and you remember it on your own.

The Dos

  • Do eat plant oils instead of saturated fat. Researchers have found a link between saturated fat and Alzheimer’s disease. Excellent oil choices include olive oil, peanut oil, and sunflower oil. You will also find plant oils in peanut butter and avocados.
  • Do eat more black-eyed peas. This plant food will preserve your memory as it can slash your Alzheimer’s risk by 50 percent due to the folate it contains. Other good sources of folate include lentils, spinach, and asparagus.
  • Do eat a lot of foods that are rich in vitamin C. The antioxidants in vitamin C can cut down brain cell death and prevent the growth of brain plaque, which is associated with Alzheimer’s disease. Good sources include papaya, red peppers, orange juice, grapefruit juice, and broccoli.
  • Do consume more foods that contain a high amount of vitamin E. Vitamin E has the same antioxidant power as vitamin C, and it enhances the flow of blood going to the brain. Vitamin E foods to add to your diet include sunflower seeds, almonds, and hazelnuts.
  • Do make it a habit of eating grapes and drinking green tea. Both of these foods are potent antioxidants that stimulate brain action. In addition, the resveratrol in grapes and the catechins in tea offer protection from damage created by plaques that develop inside the brain.
  • Do eat blueberries. Flavonoids in this fruit could help you improve the way your memory stores and retains information. Eat spinach as well since this leafy green vegetable also contains flavonoids.
  • Do add garlic and ginger to your diet. Research has revealed garlic extract could lessen ones chance of developing dementia. Ginger extract is able to retard brain inflammation caused by plaques. These spices contain antioxidants and anti-inflammatory substances that help to prevent loss of memory.
  • Do perform deep breathing exercises to oxygenate the brain and improve memory. The brain must have oxygen in order to adequately perform. Also take part in transcendental meditation since this mind-body practice helps you think better.
  • Do read more often. Reading exercises the brain and increases blood circulation that nourishes brain cells. You can also exercise your brain by playing word games and filling in the blanks on crossword puzzles.

The Don’ts

  • Don’t eat red meat since it contributes to the development of amyloid plaque and neurofibrillary tangles, both of which cause Alzheimer’s disease. Turn to EFA foods that are good for your brain and memory. Almost 60 percent of your brain’s cells are made up of EFAs, so eat leafy greens like spinach, and consume salmon, cod fish, and shrimp. Other foods that offer EFAs are brown rice, tofu, apples, oranges, grapefruit, cantaloupe, and wheat germ.
  • Don’t drink more alcohol than you should because when the amount of alcohol you consume is more than moderate, memory becomes impaired. For women that means just one drink daily. Men should have no more than two, and both genders should limit themselves to one when they reach the age of 65. Marijuana should also be avoided since this drug has the same effect on memory.
  • Don’t skimp on sleep since sleep loss causes the mind to forget. Make sure you get at least eight hours of shut-eye every night. Be sure to stay away from caffeine close to bedtime to get a good night’s rest.
  • Don’t worry and be happy to improve your brain’s performance and your memory. A sunny and relaxed attitude enhances brain performance. Listening to classical music is also beneficial, so turn it on or hear it live to improve your memory.
  • Don’t eat refined sugar since it acts like a switch that puts your brain in a “off” mode. When your brain is in this mode you will experience memory problems. You should also stay away from foods that contain sugar.

References:

http://www.fnic.nal.usda.gov Vitamins and minerals

“Linda Page’s Healthy Healing, All New Eleventh Edition”; Linda Page; 2001

“The Green Pharmacy Guide to Healing Foods”; James A. Duke, PhD; 2008

“Prescription for Nutritional Healing, Fourth Edition”; Phyllis A. Balch, CNC; 2006

 

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About Lisa Lowry Riesenmy

Founder / CEO, Lisa Riesenmy – Lisa, a native of Joplin Missouri, founded Charlotte’s Angels in 2008 after seeing the need first hand that Joplin needed a home care agency that understood Alzheimer’s and the progression of the disease. Through Lisa’s direction and leadership she has made Charlotte’s Angels the leader in providing home care services in the SW Missouri Area. Lisa’s passion to help families who are affected by Alzheimer’s has created an Angel Team dedicated to Alzheimer’s Specialty Care .