Memory is closely linked to diet and proper nutrition. Studies support the brain’s need for certain nutrients to help it stay active and retain information. For your brain’s optimal health, the foods you eat are as important as the lifestyle you lead.
It’s widely documented that children who aren’t properly nourished can be intellectually disadvantaged. A diet full of saturated fats can also contribute to the production of amyloid proteins, which can lead to Alzheimer’s. This is why it’s essential to be mindful about what kind of food you eat every day. It’s important to increase your consumption of those foods that support good neuronal operation and you should complement your healthy diet with activities that engage mental facilities, foster curiosity and develop your interest in learning new things or beginning new projects.
Foods That Harm The Memory
- Saturated fats and fatty acids directly affect your brain’s vascular health. Bear this in mind when choosing foods.
- White, refined sugar can cause hyperactivity, so it’s not great for stabilising memory and mental focus.
- Alcohol, when consumed to excess, noticeably deteriorates the nervous system. Concentration is impaired and you’ll stop making neuron connections – essential for memory retention.
- Proteins produce tryptophan and serotonin. But proteins from animal sources (meat and dairy) negatively stimulate the nervous system.
Lifestyle Tips For Brain And Memory
- Never underestimate the importance of breakfast. Hypoglycemic states are not conducive to good concentration. Your brain needs some good, solid nutrients to start the day off well and provide you with plenty of energy. Although it only represents 2% of your body, the brain uses 20% of your energy.
- Do light exercise or play some kind of sport.
- Proper rest. Do your best to get eight hours of sleep each night. Your brain needs to rest in order to remember experiences and retain memories.
Smoothie Recipes to Improve Your Memory
Below, you’ll find recipes for three scrumptious, nutritious and energy-giving smoothies. Help yourself to your favourite once or twice a week. Soon enough, you’ll begin to notice that you feel less fatigued – and your brain will function at a higher level, too.
Apple, Carrot and Almond Smoothie
This blend energises and strengthens the brain. Apart from fibre, apples provide vitamin E and C – plus, they’re refreshing and juicy. Carrots contain a lot of minerals (potassium, calcium, phosphorus), as well as vitamins A, B, and C. What’s more, they purify your blood and give you energy. Almonds and walnuts are essential brain foods. They have enough minerals to provide ample nutrition to the brain.
- 2 apples
- 3 carrots
- 3 walnuts
- 3 almonds
– Wash the fruit, then peel the walnuts and almonds.
– Place the fruit together with the nuts into a blender. Use the highest setting to ensure that the ingredients are completely liquidised and mixed together.
– Pour into a glass and drink it immediately. You can’t beat this flavour combination!
Strawberry and Oat Smoothie
Porridge oats contain vitamin B1 and are contain a relaxing alkaloid that’s great for combatting mental fatigue and providing energy. Strawberries aren’t just pretty and delicious. They are packed with natural antioxidants which are perfect for nourishing your brain and keeping it in great nick.
- 3 strawberries
- A half glass of oats
- A glass of milk (try almond, soya, oat or coconut)
- 2 tablespoons of agave nectar or maple syrup
Simply place the strawberries, milk and oats into your blender jug. Blend. Enjoy the beautiful colour and pleasing creaminess. Add the agave or maple syrup to taste. Drink up and feel the energy!
A word of warning: due to its high amount of sugar, this smoothie is not suitable for diabetics.
Coconut and Banana Smoothie
Fabulous for boosting the ability to learn and remember, this smoothie is rich in fibre, calcium, potassium, iron and vitamins A, C and E.
- 1 glass of milk (try almond, coconut, oat or soya)
- 5 almonds
- Half a ripe banana
- 1/7 of a coconut in pieces, skin removed
– Peel the banana and put it into a blender with the coconut.
– Add the milk and almonds.
– Use the highest setting on the blender.
– Serve in a glass. You may want to sprinkle a bit of cinnamon on top. Drink it straight away to get all the benefits. You’ll feel refreshed and satisfied – and your brain and memory will thank you!