Have you experienced that you forget things easily, is this a part of ageing or are you experiencing mid-life crisis? While some people continue to perform better at work, others continue to struggle at work. Similarly, even kids can forget what they have learnt in school or at home easily. With more research emerging now, it shows that nutrition plays a critical role in shaping our memory. Our brain is made up of fat. It is made up of polyunsaturated fat and has a high metabolic activity. A compound called lutein provides a neuroprotective effect to the brain by reducing the oxidation especially in the areas which are rich in polyunsaturated fats including DHA. Our brain is at risk of constant attack from free radicals (chemicals which results out of chemical reaction our body) because our brain uses 10% oxygen when at rest and 50% oxygen in the body when it mentally active. Although it is only 2% of our body weight, it needs a lot of energy to function, hence the chemical reaction in it and the risk of degeneration.
Tips To Boost Memory
There is nothing to worry because there are many foods which help in reversing oxidative reactions in the brain, along with lifestyle choices it helps us too. Here's what Dietitian Swati Bathwal has to say about effective tips to tackle memory loss:
1# Fasting For Memory Enhancement
Certain fasts have shown to improve memory function like Fasts to improve memory function like Fruit Fast which you follow for 2 to 3 days a week . In this fast Any fruit can be consumed in 2-3 days but Before bed one should have 1 cup warm water with ½ teaspoon triphala powder when performing this fast. Another fast way to improve memory is Kitchari fast. Follow 5 days once a month only with Fruits for breakfast, water and herbal teas for beverage and kitchari for Lunch and Dinner - kitchari.
2# Foods To Slow Down Cognitive Decline
Foods like Potatoes, Okra , Spinach (specially green leafy vegetables), Carrots, Almonds, Walnuts , Ghee, Milk increase cognitive function and the most effective of all is red grape juice which prevents memory function and cognitive impairment .The purple colour in grapes is responsible for improving memory. There are some foods which show a cognitive decline. These are Meat and alternatives, Pesticides in food, Hydrogenated vegetable oils , Artificial colours and preservatives and MSG - monosodium glutamate (which is found mostly in chinese food as a flavouring agent). MSG is also termed as hydrolysed vegetable oil and is used in snacks for flavours.
3# Power Of Ayurveda
In ayurveda consumption of certain herbs have shown remarkable improvements in improving memory. Brahmi milk can be consumed everyday before sleep with no side effects. To prepare this milk, boil 1/2 teaspoon brahmi for a couple of minutes in a cup of milk and drink it before bed. You can also add saffron to this drink. Carrot juice if consumed daily can improve memory. This is due to the presence of carotenoids which helps in memory. TO make this juice add 3 fresh carrots, 1/4 beetroot,1 teaspoon flaxseed powder and 1 drop extra virgin olive oil. Consume this juice regularly to improve cognitive function.
4# Proper Sleep Is A Must
Our brain detoxifies when we are asleep. Our brain has a lymphatic system which removes the toxins out of our body. But our brain detoxifies with the help of a glymphatic system. This removes waste products from the brain and nervous system when asleep. It has a fluid called cerebrospinal fluid, which collects all these chemical products like toxic by-products, proteins etc and helps in expelling it out of the body. Hence, to have a good memory it is important to have a good night sleep of 7-8 hours a night.
5# Body Movement Is Essential
Exercise or walk at least 5 times a week. A daily walk, especially a brisk walk improves blood circulation and helps to strengthen memory. Walk at least 5 times a week. Certain yoga positions which increase blood circulation like headstand, plow pose, shoulder stand , cobra and bow pose also improves memory by increasing blood circulation.
I hope this article will help you improve your memory and you will be able to perform better next time at work or in your daily life.
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