Everyone forgets things from time to time. But for some people, poor memory can be a perennial problem. The brain never actually loses a memory. It records each one like a computer.
However, problems with recall begin when we don't practise retrieving this information and so the memories we had become lost. The brain, like other parts of the body, needs physical and mental exercise, together with particular nutrients, to increase the power of memory. Here are 10 things to remember to do in order never to forget anything ...
1 – Eat Soya
According to Professor Sandra File, head of the psychopharmacology research unit at Guy's Hospital in London, isoflavones, the natural plant oestrogens in soya foods, might act on oestrogen receptors in the human brain, particularly those in the hippocampus, a crucial area for memory.
As a result, new nerve connections form more readily. Medical trials revealed that those fed a high soya diet showed improvements in verbal and non-verbal memory and in mental flexibility, all of which are controlled by the brain's frontal lobes. Soya can be added to the diet through natural products such as soya milk or through a recommended daily 50mg soy isoflavone supplement.
2 - Take memory Minerals
Studies at Kings College, London, and the University of Rochester in New York showed that a reduced iron intake can have a detrimental effect on IQ levels and cognitive function.
This is because of lack of iron causes low haemoglobin levels, which affect the supply of oxygen to the brain. Iron also plays an important role in the transmission of signals in the brain. A deficiency of zinc, found in oysters, red meat and peanuts, can also interfere with memory. Take a supplement of 7 to 9mg daily.
3 – Drink Coffee
Caffeine can improve mental and memory performance because it stimulates many regions of the brain that regulate wakefulness, arousal, mood and concentration.
Researchers at the University of Arizona found that older adults who drank half a pint of coffee just before a memory test saw a large improvement in performance compared to those who drank decaffeinated coffee. However, the benefits might be confined to regular coffee drinkers. Others could suffer side effects such as shakiness, anxiety or impaired concentration.
It's still best to drink no more than six cups of coffee a day – those with heart problems should drink less. Too much brewed or percolated coffee can raise blood cholesterol – instant or filter coffee are better choices.
4 – Mental Exercise
Research has shown that mental stimulation keeps the brain healthy and increases the strength of memory.
As we age, it is normal to have changes in memory, but keeping the mind active does diminish weaknesses. Clinical psychologist Ron Bracey suggests using techniques such as puzzles, crosswords and widening cultural and social interests, all of which create different pathways in the brain.
5 – Physical Exercise
Half-an-hour of activity three times a week is enough to bring about significant increase in brain power; says a study at the Duke University Medical Centre in North Carolina.
Exercise improves the heart’s ability to pump blood more effectively. Memory benefits from improved blood flow to specific regions at the front of the brain whose functions include planning, organization and the ability to juggle different intellectual tasks.
6 – Chew Gum
Japanese researchers found that activity in the hippocampus, an area of the brain important for memory, increases while people chew. Recent research suggests that insulin receptors in the brain may be involved too, as chewing releases insulin because the body is expecting food.
But, says Dr Andre Scholey of the University of Northumbria, the simplest reason could be that chewing increases the heart rate, thus improving the delivery of oxygen to the brain and enhancing its cognitive powers.
7 – Take Ginkgo biloba
Ginkgo is the world’s oldest living tree. It has been used for memory enhancement in Eastern cultures for thousands of years.
Dr George Lewith, complementary health consultant to Boots, says Ginkgo improves blood circulation to the brain by dilating blood vessels and increasing its oxygen supply.
Ginkgo also mops up harmful compounds known as free radicals, which are thought to damage brain cells. Advised supplement dose is 120mg a day.
9 – Eat oily fish
Omega 3 fatty acids, found in oily fish, are essential components of brain cell membranes, and their role in cell structure is thought to improve the powers of memory. High concentrations of Omega 3 in the brain and nervous system not only boost learning powers and age-related memory, but also greatly enhance mood.
Omega 3 is a particularly important during foetal development, so pregnant women should have a regular supply. Good sources include fish such as sardines, salmon, herring and mackerel. Sardines are also a rich source of the nutrient choline, which is a key brain chemical associated with memory. Try to eat three portions of oily fish a week or take a supplement of 330mg three times a week.
9 – Rosemary and sage
Essential oil made from rosemary and sage can stimulate the memory, strengthen clarity and awareness and help to relieve mental fatigue. Psychologists at the University of Northumbria tested essential oils from rosemary on memory attention and mood and discovered it made volunteers feel more alter and enhanced their long-term memory by around 15%. Some studies have found that volunteers’ ability to remember lists of words improved by more than 10% if they had taken a capsule of sage oil.
10 – Take vitamin B
B vitamins deliver oxygen to the brain and provide protection against free radicals. They help to sharpen senses and boost memory. Niacin or B3 is particularly good for brain enhancement, while B6 is essential for the manufacture of neurotransmitters, especially mood-enhancing serotonin.
B12 is important for overall health of brain cells. B vitamins are also needed to help the body form acetylcholine, a key brain chemical needed for memory – Daily Mail.
1. I am a vegetarian so I won't be eating the fish.
2. Coffee and caffeine are not good for you...and are gross and addictive
3. I can't chew gum because of jaw problems
4. Are there any actual facts or evidence with this????
i'm now studying as part time student in one of uni in malaysia, and at the age of 27, married and got a baby, i found it is difficult for me to memorize what i've learned in class even i attend classes once a month.
and now i'm taking MEMORAX, a supplement from 21st century labolatories, contains ginko biloba as its major ingredients plus i'm taking vitamin B. hopefully that will help a bit.
Do you ever walk into a room only to forget what you came into it for? Doing puzzles may help keep your mind sharp - but diet can make a big difference too.
Discover which foods are best for protecting the brain against ageing. Most good brain foods are also good for the heart, because both rely on a steady oxygen supply. Another good reason to stock up!
1. Blueberries
Sweet wild blueberries are bursting with antioxidants, which mop up nasty free radicals. Studies of rats show that a blueberry-rich diet improves memory and motor skills and reverses age-related declines in balance and coordination. Chemicals in blueberries affect the contractile machinery of arteries, and therefore have a good affect on blood pressure. Elevated blood pressure can damage delicate blood vessels in the brain and can lead to strokes.
2. Dark leafy greens
Chemicals called homocysteines are a normal part of protein metabolism, but high levels are linked with cognitive decline and Alzheimer's disease (as well as heart disease), which accounts for most cases of dementia in the UK and Ireland.
According to Katherine Tucker, director of the dietary assessment research program at the Human Nutrition Research Center of Ageing: "Homocysteine has a toxic effect on arterial walls, and oxidation corrodes the arterial walls too, which makes them a bad combination." In order to break themselves down, homocysteines require folate and B12 or B6, vitamins found in vegetables like broccoli and curly kale.
3. Salmon, sardines, and herring
Oily fish are full of neuroprotective omega-3 fatty acids. Higher levels of omega-3 in the blood go hand in hand with higher levels of serotonin, a mood-enhancing brain chemical. A study from the Rush Institute for Healthy Ageing in Chicago found that people who eat at least one fish meal a week are significantly less likely to end up with Alzheimer's disease than those who regularly eschew fish.Because a fish diet aids communication between nerve cells, studies have shown its positive effect on learning acquisition and memory performance. Try to include at least two portions of oily fish in your diet each week.
4. Spinach
Spinach research has finally caught up with Mum's advice: spinach turns out to be full of antioxidant power.
James Joseph, chief of the Neurosciences Laboratory of the Human Nutrition Research Center on Ageing, finds spinach beneficial in slowing down cognitive deficits and age-related problems in the central nervous system.
A salad with spinach has more than three times the amount of folate as one with iceberg lettuce.
5. Red wine (or, better still, grape juice)Drinking red wine in moderation increases longevity. But since alcohol slows down the brain's ability to function properly, grape juice may be a smarter beverage choice.
New research from James Joseph shows that grape juice significantly improves short-term memory and motor skills. It's not just the heavy dose of antioxidants. Joseph believes that grape juice increases production of the neurotransmitter dopamine. Grape juice has the highest total antioxidant level of any fruit, vegetable or juice tested.
6. Whole grains and brown rice
One of the best things you can do to improve your intake of nutrients is to switch to brown rice. It's filled with vitamins and magnesium, which seem to be important to cognitive health. Whole grains contain vitamin B6, which aids in reducing homocysteine levels. In this country, many people often don't get enough vitamin B6, because they mostly eat processed foods.
7. Hot cocoa
Warm up with hot cocoa to help your brain as well as your frostbitten fingers. Chang Young Lee, professor of food chemistry at Cornell University, found that the antioxidant content of two tablespoons of pure cocoa powder is "almost two times stronger than red wine, two to three times stronger than green tea and four to five times stronger than that of black tea". The antioxidants in hot cocoa protect brain cells from oxidative stress that can lead to Alzheimer's and other disorders.
8. Nuts, notably almonds and walnuts
Adding to their party-mix appeal, nuts are rich in antioxidants and have been found to lower blood cholesterol levels due to their monounsaturated fat content. A Harvard study showed that women who ate more than 150 grams of nuts per week had a significantly lower risk of heart disease than those who ate 30 grams or less. And they don't contribute to weight gain as much as other kinds of fatty foods. Walnuts are rich in omega-3s.
9. Olive oil
A staple of the heart-healthy Mediterranean plan, olive oil contains the potent antioxidants called polyphenols. Olive oil has been shown to reduce blood pressure and cholesterol levels. The extra-virgin variety is best.
It's tough, no question about it. I love junk food. But after a while, once your body gets used to the changes, junk food doesn't taste good anymore. You can taste all the artificial junk in it.
I agree. I went on the Atkin's diet once and all my cravings for sweets, crisps, and junk food just went out the window. But I'd like to point out that the Atkin's diet isn't merely a short term weight loss plan but a healthy way of eating for life. The later stages of Atkin's actually consists of all the foods in the first article. Simply brilliant!
I like almonds..especially the salt coated ones. mmmm. Haven't had them for so long. Apparently, nuts are good to eat whilst studying.
You will see a book in one hand and a chocolate in the other with me.
Everyone forgets things from time to time. But for some people, poor memory can be a perennial problem. The brain never actually loses a memory. It records each one like a computer.
However, problems with recall begin when we don't practise retrieving this information and so the memories we had become lost. The brain, like other parts of the body, needs physical and mental exercise, together with particular nutrients, to increase the power of memory. Here are 10 things to remember to do in order never to forget anything ...
1 – Eat Soya
According to Professor Sandra File, head of the psychopharmacology research unit at Guy's Hospital in London, isoflavones, the natural plant oestrogens in soya foods, might act on oestrogen receptors in the human brain, particularly those in the hippocampus, a crucial area for memory.
As a result, new nerve connections form more readily. Medical trials revealed that those fed a high soya diet showed improvements in verbal and non-verbal memory and in mental flexibility, all of which are controlled by the brain's frontal lobes. Soya can be added to the diet through natural products such as soya milk or through a recommended daily 50mg soy isoflavone supplement.
2 - Take memory Minerals
Studies at Kings College, London, and the University of Rochester in New York showed that a reduced iron intake can have a detrimental effect on IQ levels and cognitive function.
This is because of lack of iron causes low haemoglobin levels, which affect the supply of oxygen to the brain. Iron also plays an important role in the transmission of signals in the brain. A deficiency of zinc, found in oysters, red meat and peanuts, can also interfere with memory. Take a supplement of 7 to 9mg daily.
3 – Drink Coffee
Caffeine can improve mental and memory performance because it stimulates many regions of the brain that regulate wakefulness, arousal, mood and concentration.
Researchers at the University of Arizona found that older adults who drank half a pint of coffee just before a memory test saw a large improvement in performance compared to those who drank decaffeinated coffee. However, the benefits might be confined to regular coffee drinkers. Others could suffer side effects such as shakiness, anxiety or impaired concentration.
It's still best to drink no more than six cups of coffee a day – those with heart problems should drink less. Too much brewed or percolated coffee can raise blood cholesterol – instant or filter coffee are better choices.
4 – Mental Exercise
Research has shown that mental stimulation keeps the brain healthy and increases the strength of memory.
As we age, it is normal to have changes in memory, but keeping the mind active does diminish weaknesses. Clinical psychologist Ron Bracey suggests using techniques such as puzzles, crosswords and widening cultural and social interests, all of which create different pathways in the brain.
5 – Physical Exercise
Half-an-hour of activity three times a week is enough to bring about significant increase in brain power; says a study at the Duke University Medical Centre in North Carolina.
Exercise improves the heart’s ability to pump blood more effectively. Memory benefits from improved blood flow to specific regions at the front of the brain whose functions include planning, organization and the ability to juggle different intellectual tasks.
6 – Chew Gum
Japanese researchers found that activity in the hippocampus, an area of the brain important for memory, increases while people chew. Recent research suggests that insulin receptors in the brain may be involved too, as chewing releases insulin because the body is expecting food.
But, says Dr Andre Scholey of the University of Northumbria, the simplest reason could be that chewing increases the heart rate, thus improving the delivery of oxygen to the brain and enhancing its cognitive powers.
7 – Take Ginkgo biloba
Ginkgo is the world’s oldest living tree. It has been used for memory enhancement in Eastern cultures for thousands of years.
Dr George Lewith, complementary health consultant to Boots, says Ginkgo improves blood circulation to the brain by dilating blood vessels and increasing its oxygen supply.
Ginkgo also mops up harmful compounds known as free radicals, which are thought to damage brain cells. Advised supplement dose is 120mg a day.
9 – Eat oily fish
Omega 3 fatty acids, found in oily fish, are essential components of brain cell membranes, and their role in cell structure is thought to improve the powers of memory. High concentrations of Omega 3 in the brain and nervous system not only boost learning powers and age-related memory, but also greatly enhance mood.
Omega 3 is a particularly important during foetal development, so pregnant women should have a regular supply. Good sources include fish such as sardines, salmon, herring and mackerel. Sardines are also a rich source of the nutrient choline, which is a key brain chemical associated with memory. Try to eat three portions of oily fish a week or take a supplement of 330mg three times a week.
10 – Rosemary and sage
Essential oil made from rosemary and sage can stimulate the memory, strengthen clarity and awareness and help to relieve mental fatigue. Psychologists at the University of Northumbria tested essential oils from rosemary on memory attention and mood and discovered it made volunteers feel more alter and enhanced their long-term memory by around 15%. Some studies have found that volunteers’ ability to remember lists of words improved by more than 10% if they had taken a capsule of sage oil.
11 – Take vitamin B
B vitamins deliver oxygen to the brain and provide protection against free radicals. They help to sharpen senses and boost memory. Niacin or B3 is particularly good for brain enhancement, while B6 is essential for the manufacture of neurotransmitters, especially mood-enhancing serotonin.
B12 is important for overall health of brain cells. B vitamins are also needed to help the body form acetylcholine, a key brain chemical needed for memory – Daily Mail.
Last edited by DaNgErOuS MiNdS; 09-22-2006 at 03:36 PM.
actually sis recent studies have found that omega 3, 6 and 9 oils in fish are important for brain development. they did stduies on kids and found their behaviour improved when they took the oils...
"Indeed in the remembrance of Allah do hearts find rest"
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