Eat well and eat right. A healthy diet contributes to a healthy brain, and foods containing antioxidants, broccoli, blueberries, spinach, berries and Omega-3 fatty acids appear to promote healthy brain functioning. Eating 5 or 6 small meals throughout the day instead of 3 large meals, also seems to improve mental functioning by limiting dips in blood sugar, which may negatively affect the brain. Here are some tips on how you can help promote a healthy mind.
Steps to improving your memory.
Keep your brain active: Regularly exercising the brain keeps it growing and enhances the development of new nerve connections that can help improve memory. By developing new mental skills such as learning a new language or learning to play a new musical instrument and challenging your brain with puzzles and games can keep your brain active and improve its physiological functioning.
Exercise daily: Regular aerobic exercise improves circulation and efficiency throughout the body, including in the brain, and can help ward off the memory loss that comes with aging. Exercise also makes you more alert and relaxed.
Reduce stress: Chronic stress, although it does not physically damage the brain, can make remembering much more difficult. Even temporary stresses can make it more difficult to effectively focus on concepts and observe things.
Gingko Biloba: It is extracted from the leaves of the oldest tree known to man, the Maidenhair tree. It improves the circulation, and increases the oxygen fed to the brain. It is credited with improving memory, and sharpening mental focus and clarity. Warning: Gingko should not be taken in conjunction with Aspirin without getting your doctor's advise – it has a similar effect by making the blood thinner. It is also a strong antioxidant.
Vitamin B: All B vitamins help your brain cells talk to each other by assisting with the production of neurotransmitters. Vitamin B12 helps produce the neurotransmitter acetylcholine, which allows nerve cells to transmit memory messages. Sources: Eat a balanced diet and take a multivitamin that provides 100 percent of all the B vitamins. Foods rich in B vitamins include dairy products, eggs, fish, lean meats, legumes, and nuts. If you are over the age of 50, you may need to further supplement your B12 intake, speak to your physician for advise.
Antioxidants: Antioxidants fight excess free radicals, which cause the oxidative damage that can interfere with how brain cells process nutrients and can lead to cell death. As part of the brain's metabolism, you accumulate oxidative products called free radicals. Antioxidants help prevent you from accumulating free radicals that wear out your brain cells and keep them from communicating with each other, leading to memory loss. Sources: Eat five to nine servings of fruits and vegetables daily. The most important antioxidants are vitamins E and C. Those that are particularly high in E include almonds, avocados, and sunflower seeds; vitamin C-rich foods include broccoli, kiwi, and red peppers.
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