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Do you often forget where you left your house key? Have you ever been to the supermarket and returned without bringing something important? Did you totally forget the doctor’s appointment you had scheduled last week?!
Don’t worry, you’re not the only one! Not a few people comment that, if they don’t write it down in their diary, they end up forgetting their appointments and everything they had to do!
Although memory problems are commonly associated with increasing age, it is not difficult to find young people these days complaining of having a “poor memory”.
The rush of everyday life, sleepless nights, stress, depression, use of certain medications, excessive alcohol consumption and nutritional deficiencies are some of the factors that can affect memory, regardless of the person’s age.
Not to mention diseases (such as dementia, Alzheimer’s, etc.), which often cause memory problems, along with other symptoms. In such cases, of course, it is necessary to consult a specialist for a proper diagnosis and complete treatment.
But dealing with “general memory problems” can often be easier than you think! Check out below foods, tips and homemade recipes that can help improve your memory:
1. Consume almonds
Nutritionists Mariéllen Emidio Figueroa and Michelle Mileto Troitinho, from Kurotel – Gramado Medical Center for Longevity and Spa, explain that almonds help improve memory through the same mechanism that helps prevent cardiovascular diseases: they provide antioxidant compounds and vitamin E.
“Studies indicate that eating a serving of almonds daily, as part of a healthy lifestyle, can lower ‘bad’ cholesterol (or LDL) levels and help reduce the risk of heart disease. Many of the cardiovascular risk factors have been shown to be risk factors for dementia, including Alzheimer’s disease. Protecting blood vessels by following a heart-healthy diet also has the effect of protecting the mind.”
2. Use coconut oil
Coconut oil is already well known for the numerous health benefits it offers. Priscila Ribeiro Amadio, nutritionist at Clínica Chiquetá, comments that a study published in the journal Neurobiology of Aging2004 showed that consumption of medium-chain triglycerides (the main fat found in this oil) resulted in rapid improvement in cognitive function in elderly patients with memory loss. .
Nutritionists Mariéllen and Michelle point out that coconut oil has shown improvement in the cognitive process of people with Alzheimer’s (a disease that causes cognitive decline and memory loss), as its metabolization can generate ketone bodies – an important source of alternative energy for adequate nutrition. brain functioning. “It also has antioxidant activity and helps to reduce risk factors for this disease (such as high cholesterol, high blood pressure and hyperglycemia)”, they explain.
3. Bet on foods that contain omega-3
Nutritionists explain that omega-3 fatty acid is a type of polyunsaturated fat found in cold, deep-water fish such as salmon, sardines, anchovies, mackerel and herring. This fat is also found in plant sources such as flaxseed, evening primrose and chia. “Among its benefits, what stands out is the improvement of cognition, protecting neurons from degeneration. It also potentiates the effect of B vitamins on the formation of phosphatidylcholine, improving the plasticity of cell membranes. It helps by reducing inflammatory markers in the hippocampus, along with the B vitamins (folic acid, vitamin B6 and vitamin B12) that prevent the rise of homocysteine in the blood.”
“Several studies demonstrate that elevated levels of homocysteine (an inflammatory marker for cardiovascular disease) are associated with cognitive impairment. It also helps in the prevention of Alzheimer’s, as it reduces risk factors for disease such as triglycerides and inflammation”, add the experts.
4. Bet on rosemary
Mariéllen comments that, according to researchers at the University of Northumbria, rosemary essential oil can help with future memory. “Some compounds present in rosemary oil, the main one being 1,8-cineole, are responsible for increasing the production of the neurotransmitter acetylcholine in the brain. According to this study, by inhaling small chemical compounds found in rosemary essential oil, they can pass into the bloodstream and then be transported to the brain, promoting increased understanding of memory and brain functioning,” she says.
Priscila points out that, as indicated by studies, inhalation is the best way to enjoy the benefits of rosemary in terms of memory performance.
The simplest way to do this is to breathe in the aroma of rosemary oil or add a few drops to a diffuser and place it in your bedroom, for example.
5. Consume cinnamon
Among several health benefits, cinnamon also seems to improve learning ability. “In a study on rats, they were given an oral feed of ground cinnamon, which their bodies metabolized into sodium benzoate, a chemical used as a drug treatment for brain damage. When sodium benzoate entered the rat brain, it increased CREB, decreased GABRA5, and stimulated the plasticity (ability to change) of hippocampal neurons. These changes, in turn, led to improved memory and learning among the mice,” explains Michelle.
Priscila points out that cinnamon boosts brain activity, acting as a brain “good tonic”.
And it is not difficult to consume cinnamon daily: it can be sprinkled on fruits, mixed with drinks and various preparations. Here’s the tip!
6. Use Tualang honey
This honey found in Malaysia has attracted a lot of attention because of its beneficial effects on learning and memory, as highlighted by Mariéllen. “Studies show that it improves memory morphology as it reduces oxidative stress in the brain. Cognitive impairment can be prevented or significantly delayed by increasing the intake of antioxidants, such as vitamins C and E, and β-carotene. And this type of honey contains good amounts of antioxidants such as flavonoids (catechin, kaempferol, naringenin, luteolin and apigenin) and phenolic acids and gallic acid… Thus revealing its neuroprotective effect on oxidative stress, improving cognitive capacity,” she says.
7. Bet on Ginseng
Michelle explains that Ginseng has antioxidant activity with protective action on cells at the level of the Central Nervous System. “But other specific actions on these cells have been demonstrated, the effects of which include increasing the survival time of neuronal cells and their recovery from various damages, preventing apoptosis (cell death) and extending the neuronal network”, she says.
Priscila points out that, from the reduction of the effects of stress (one of the biggest causes of memory reduction in young people), Ginseng helps to improve memory and is widely used in the treatment of fatigue and for concentration.
8. Consume Ginkgo Biloba
Mariéllen comments that Ginkgo Biloba helps to improve memory, protecting the brain against oxidative damage, blocking mechanisms of apoptosis (cell death) in its early stages. “Using 180 mg/day for 6 weeks in 48 adults over 55 years was associated with objective improvement in cognitive processing speed, in addition to a subjective impression of improvement in general memory skills (Mix and Crews, 2000) “, she says.
As the nutritionist explains, Ginkgo Biloba influences the brain in several ways:
- Stimulates the dilation of blood vessels;
- Reduces blood cholesterol levels;
- Improves glucose absorption;
- It helps in the proper functioning of the brain neurotransmitter systems.
Priscila points out that, despite the many advantages of Ginkgo Bilona in relation to memory improvement, it should not be consumed without a prescription, as it can interfere with other medications.
9. Use spices and herbs such as turmeric, pepper and basil
Michelle explains that turmeric (turmeric) has an antioxidant compound called curcumin, which has anti-inflammatory action. “Recent studies have linked daily consumption of curcumin to the ability to prevent neuron death in neurodegenerative diseases and to reduce cognitive decline (dementia) with aging. One of the possible mechanisms for this to happen is that curcumin would be responsible for activating enzymes involved in the regulation of plasticity and neuron repair,” she says.
Basil, as nutritionist Michelle points out, is rich in phenolic compounds such as lutein, cryptoxanthin and xanthins, in addition to containing vitamins A, C and K, and the minerals zinc and magnesium. “The antioxidant compounds present in basil help with brain circulation, reducing brain damage and the risk of neurodegenerative diseases,” she says.
Michelle also points out that a study carried out at the University of São Paulo (USP) analyzed the antioxidant properties present in black pepper and pink pepper. “It was found that the antioxidant activity of peppers inhibited the action of the enzyme acetylcholinesterase (an enzyme that degrades acetylcholine, a neurotransmitter involved in memory retention and learning),” she explains.
10. Season with olive oil
Mariéllen recommends consuming cold-pressed extra virgin olive oil (remembering that it is a source of omega-3): the amount of a tablespoon a day on a salad or ready-to-eat foods is enough to offer benefits.
11. Bet on dark chocolate
Michelle advises eating 10g of dark chocolate daily (over 70%), which increases cognitive performance (memory and concentration), due to the high content of antioxidants, such as resveratrol.
12. Eat oilseeds and/or seeds daily
Michelle also advises to include in the diet, daily, a portion of the group of oilseeds (Brazil nut, walnuts, almonds, hazelnuts, pistachios) and/or seeds (sunflower, linseed, sesame): mix in the blender along with fruits or grating over salads or dishes.
“These are seeds rich in vitamin E and Selenium, nutrients that increase the protection of neurons against the effect of free radicals”, explains the nutritionist.
13. Practice physical exercise
Priscila recalls that physical exercise increases brain oxygenation, as well as helping to prevent and even treat diseases that can compromise memory (such as high blood pressure, diabetes and cholesterol changes).
Mariéllen points out that epidemiological data confirm that moderately active people have a lower risk of being affected by mental disorders, as they have faster cognitive processing than sedentary people.
The nutritionist even adds that, according to studies, walking three times a week, along with stretching and flexibility exercises,…
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