There are days where you may feel like your mind was left in bed. If you feel that your memory is not at its best as a regular occurrence you may be lost to how to improve your mind power. Memory loss can be due to several diseases which are not a normal part of aging for most people such as diseases like Alzheimer’s disease or Dementia, stroke, Parkinson’s disease, HIV, syphilis, multiple sclerosis. Memory loss can also be lost due to unfortunate events from head trauma or concussions. Memory can be affected by other factors, some which can be reduced or removed from hindering your memory including depression, anxiety, multitasking, low blood sugar, vitamin B12 deficiency, exposure to toxins, insomnia and stress.
Your mind does not need to be at the hands of fate and there are ways you can improve your memory or at least reduce it’s decline, try including these 5 components in your week:
- Mind Boosting Factors
Research has shown several supplements which may improve your memory or at least slow its decline. These include choline, dimethylamioethanol, Ginko biloba, ashwagandha, omega 3 fatty acids, lithium, Bacopa monnieri and phosphatidylserine. It is best to seek food first and food sources of these supplements can be found:
Choline: Eggs, liver, peanuts, meat, fish, dairy, spinach and beets and wheat.
Omega 3 fat: tuna, salmon, mackerel, herring, sardines, wakame and walnuts.
Ginko biloba: derived from leaved most are supplemental form.
Dimethylamioethanol: found in fish.
Bacopa monnieri and Ashwagandha: found as a herb
Lithium: Legumes, tomatoes, mushrooms, cucumbers, cabbage and cauliflower.
Phosphatidylserine: Soy, mackerel, tuna, chicken, white beans, mullet, veal, beef, turkey, barley, rice, carrot and potato.
- Are you at risk of B12 deficiency?
Most of the foods which contain B12 are from animal sources like meat, fish, chicken, cheese, milk, yogurt and eggs. You can find it in fortified cereals, juices and nutritional yeast but if your diet is not well balanced you may find this essential vitamin is low and affecting your memory.
- Exercise
Exercise has been shown to improve the health of your brain, all exercise but specifically cardio exercise. Exercise has been shown to help new neurons in your brain to form, increasing its size and helping it adapt to changes and stresses as you age. Try moving in any way which makes you enjoy the process as you want it to be a lifelong relationship. Getting out into the sun for your exercise at lunchtime can be a great way to improve the blood flow to your brain as well as get some vitamin D which promotes neurotransmitter production and nerve growth as well as improving your memory!
- Get your Zzzz
You may feel the amount of time you have in a day to do everything that needs to be done leads you to under 6 hours sleep per night. On top of increasing your risk of many diseases and an increased waistline your memory will suffer greatly. Aim for at least 8 hours a night and see it as an appointment for your health you can’t skip. Turn off any electronics and put them away from your reach at least an hour before going to bed. The blue light from screens has a negative effect on your brain and sleep.
- Stay away from the vending machine
In a mental slump can lead most of us straight to a chocolate bar but this feel good endorphin kick will be short lived. Your memory suffers when you eat foods which spike your blood sugar fast then like a roller coaster cause it to come crashing down just as fast. Try some healthy and mind boosting snacks like a handful of nuts and a piece of fruit or some vegetable sticks dipped in some hummus or ricotta cheese.
Take home message:
Your mind does not need to run at half its performance level. Take on board these 5 strategies to take back the true capacity and memory of your amazing mind!
