Almost what people hear about the interaction between brain health and diet is based on preliminary studies and then absorbed in hype. As headlines have linked one food or another to the memory loss and other illnesses, people have hastily removed them from their diet. The matter is, as soon as a headline encourages people to eat this, not that, there is always another opposite saying about it. That will make you confuse about what to eat to remember things better. It is also the reason why today I am going to list down here 10 tips on how to improve memory power naturally that are proven to work.
10 Tips On How To Improve Memory Power Naturally:
Thanks to a lot of modern researches, there is now evidence that certain components of fish, whole-grains, fruits, and vegetables can really improve brain function, and in some cases, they even will reverse the age-related memory loss process. You should read on and learn the following 10 tips on how to improve memory that will sharpen your noggin quickly!
1. Reduce Sugar And Simple Carbs:
So many studies have shown a connection between obesity, high blood sugar, and memory loss at middle age that Alzheimer’s disease has been integrated into “diabetes Type 3.”
Tip: You are already likely eating more sugar than your body’s demand because you are tending to consume a lot of foods and beverages that contain sugar during processing. Thus, you should not add more sugar to your sprinkle or coffee or already sweet fruits. Instead of sports drinks, sodas, and sweetened coffee, you should drink a lot of water. If you eat canned fruit, you should ensure that the label stocked on it says “100% fruit”, not added sugary syrup.
The simplest way to cut simple carbs down is that you should eat whole-grain breads, rice, and pastas. Whole grain foods are digested more slowly so that glucose will be also released more slowly into your bloodstream, keeping you mentally alert longer.
Besides, you should also eat enough meals and consume a proper amount of nutrients with super healthy foods and healthy desserts, as well as stomach-friendly food recipes because once you get enough energy, your brain power will be boosted and your memory will be also improved.
2. Take The Salt Shaker Off The Table:
Every doctor has warned the world population for many years that eating too much salt is very harmful for human heart. Now, a recent study conducted in Canada indicates that elderly who eat an excessive amount of salt and fail to exercise are at the very high risk for the cognitive degeneration. If you are more than 50 years old, or if you are suffering from high blood pressure, your salt consumption should be at no more than 1,500 milligrams per day.
Tip: You should live up your dishes with spices and herbs instead of processed sauces, condiments, and gravies, which tend to be rich in sodium. Many spices and herbs, such as black pepper, basil , oregano, parsley, and ginger, are not only flavorful but they are also a great source of antioxidants.
Curcumin, a key component of turmeric that you can find in curry powders, is considered to reduce amyloid plaque buildup. The brain benefits of these have not been confirmed, but they are all better sources of flavor than salt.
3. Ramp Up Foods Rich In Omega-3s:
Omega-3 fatty acids are amongst the best fats in the world. A recent research shows that omega-3 fatty acids can fight off inflammation and aid the brain cells structure. Last year, a report indicated that people who have high blood levels of healthy fats, such as omega-3s and a variety of vitamins (such as E, D, C, and B), and low trans fats levels, have less brain shrinkage and score better on cognitive examines than those people who eat less nutritious diets.
Tip: Your body cannot produce fatty acids naturally. Therefore, you must add these fatty acids to your diet through eating healthy foods. If you are the same with most people, you are eating far too few omega-3 fatty acids and far too many inflammation-promoting omega-6 fatty acids. In addition to eating more fish, you should add flaxseed to your smoothies and cereal and seeds to stir saladsand fries. Both are stuffed with omega-3s.
4. Cut Back On Red Meat And Dairy Products:
Red meat is a good source of protein as well as essential vitamins and minerals, including B12, iron and zinc. However, a lot of cuts are rich in unhealthy saturated fats, as whole-milk dairy products.
Tip: If you cannot “survive” without greasy cheeseburgers, you should consume them occasionally. Meanwhile, you should opt for leaner cuts of beef, such as those with “round” or “loin” on the label, such as round and sirloin steak or roast. You can also find other great sources of protein: legumes and beans, such as lentils, split peas, and kidney beans.
5. Go Mediterranean:
A solid research indicates that a classic “Mediterranean diet” that is heavy in green leafy vegetables, fruits, fish, legumes, and olive oil can protect your body against cancer, diabetes, and cardiovascular disease. The relation between the brain health and diet has been less conclusive. But now, everything is changing.
Last year, experts discovered that elderly who follow a Mediterranean diet will have less risk of damage to their brain’s small blood vessels, leading to a slowdown in mental quickness. You should eat more fish, such as cold-water fatty fish that are high in omega-3 fatty acids.
You can opt for a 4-ounce serving of herring, sardines, Atlantic mackerel, or salmon 2 or 3 times per week.
Beets are another “secret weapon” that helps you to fight against the memory loss. Experts indicated that you should give older adults a dose of beet juice every day to help to increase the blood flow to the brain area (that is associated with dementia). If you do not like this earthy purple drink, you should get a dose of plant medicine by eating more raw beets whenever you hit the salad bar. At home, you should try to mix grated raw beets with coleslaw, or enjoy the elegant, classic combo of arugula, goat cheese, and roasted beets in a sandwich or salad.
Coffee helps to turn out your morning ritual could have some serious memory perks. Researchers from the University of Innsbruck in Austria found that giving people the caffeine equivalent of two cups of coffee improved memory skills, reaction time, and neuron signaling in the brain as compared to brain activity without caffeine. The long-term benefits are even more mind-boggling.
8. Nuts And Seeds:
These foods are among the most famous healthy foods for your ticker as they promote steady, smooth blood flow, which is crucial for keeping your memory sharp. They contain unsaturated fats that help people improve the cholesterol levels and reduce inflammation, ensuring a continuous source of nutrients and oxygen to your thinking tank. You should swap your afternoon candy bar for a pinch of seeds (try pumpkin or sunflower) pistachios, cashews, or almonds, and you will be well-fueled to deal with the afternoon workload.
Moreover, consuming more energy is also one of the best tips on how to improve memory power naturally that you should also focus on by taking foods that fuel body and brain. You should also learn natural tips to strengthen immune system because if your whole body is fine, your brain power and memory will be also better.
Turning out kale is also a great tip on how to improve memory power naturally. It is really beneficial for the brain because it is a really useful heart assistant. In a study has conducted in 25 years, doctors indicated that people who eat a lot of vegetables will get less memory age-related decline over the years. Meanwhile, leafy greens, such as kale, are among the best. You should try braising kale with 1/3 cup of water or low-sodium broth, garlic, and olive oil to make a delicious side dish for dinner, or bake a batch of delicious crispy kale chips.
The last tip on how to improve memory power naturally that I will introduce today is that you should consume berries frequently.
Berries are a great source of anthocyanins – the powerful phytochemicals that give berries their vibrant purple, blue, and red colors. A recent study discovered that women who eat at least a cup of strawberries and blueberries a week will get 2.5 years slower mental decline rather than women who eat this food rarely. With that in mind, you should try to add strawberries, raspberries, blueberries, or blackberries to your, muffin batter, pancake, cereal, and yogurt – or whip up this brain-boosting beverage.
All of the above tips on how to improve memory power naturally are what I have used to improve my memory effectively, and now, I am glad to share my very own experiences with anyone who desires to get better memory within a short time.
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