Do you forget things often? Forgot that appointment with the doctor? Didn't remember to pick up grocery while coming back from office? or Having trouble with remembering the name of that interesting person you met socially in a party last week?
With increasing age such memory issues are very common. In fact it is not just the aging alone that is responsible for memory problems, but lifestyle variables such as stress, depression, alcohol, smoking and sleep deprivation are some of the biggest contributors to affect your memory.
Nutritional deficiencies particularly of Vitamin B and medical conditions such as thyroid malfunctioning and even some of the medicines you are taking can have an impact on your memory power and concentration.
A combination of lifestyle changes and home remedies can significantly improve your memory and concentration powers.
11 Super Foods for Boosting Your Memory Power
Before we delve into the food remedies for boosting memory power, we need to make many lifestyle changes to get the best benefits from these memory boosting superfoods.
Change your drinking and smoking habits. Give up smoking. Both active and passive smoking has an impact on your brain power. Alcohol dulls your brain. Limit alcohol consumption to bare minimum and if possible give that up too.
Learn breathing techniques and meditation to relieve stress. Become more social to keep your mind busy.
If you are a couch potato, or otherwise have a sedentary office job, or you just don't do any exercise then it is high time to start regular exercise. The improved blood circulation and resulting oxygen supply to the cells will improve your memory power.
You will see very quick results of memory improvements by the above lifestyle changes. Continue the above practice, make it your new lifestyle and add following foods to your diet.
You will not only improve your memory power and concentration but you will also look and feel better, much younger and be pleased with yourself.
1. Almonds
Almonds are rich in antioxidants and omega-6 fatty acids, Vitamin B6 and Vitamin E. They boost memory power.
- soak handful of almonds overnight and eat them in the morning with chewing them well
- add sliced almonds in smoothies and ice creams
- soak them in milk overnight and grind the mix in the morning to drink
2. Flax seeds
Flax seeds are a great vegetable source of Omega 3 fatty acids called Alpha Linoleic Acid (ALA). The components of Omega-3 acids regulates blood circulation and proper blood pressure.
Omega-3 has a very positive impact on brain cells and cardiovascular system. Even if you are a healthy person with no problems, you should still consume some Omega-3 fatty acids daily to remain healthy and maintain excellent memory and concentration power.
- add a tablespoon of freshly ground flaxseed to you your salad and eat
- massage you head with flax seeds oil at least twice a week for improved memory and concentration power
3. Fish Oil
Fish oils are rich in Omega-3 and other healthy acids to prevent inflammation and provide relaxation. You can eat omega-3 rich fish such as salmon, sardines and herring fish in your daily diet or take prescribed fish oil capsules.
4. Rosemary
Rosemary is a very popular herb used in many cuisines. Sniffing its aroma itself is very powerful to make you feel better. It is a stress buster herb.it contains carnoise acid that acts as a protective shield for the brain cells to improve the functionality of your memory.
A study conducted in the UK concludes that rosemary aroma can help to improve all cognitive activities of learning, concentration and memorization.
You can use rosemary in different ways but the following will give the maximum benefits to improve memory
- add rosemary oil in your room air circulation system
- breathe the aroma of rosemary frequently during the day
- make rosemary tea and drink. You can add one teaspoon of rosemary in a cup of boiling water for 5 minutes. Strain, add honey to taste and sip.
5. Blueberries
Blueberries have been studies by scientists all over the world and have been found to improve memory by reducing oxidative stress. they are full of antioxidants, improve cognitive learning process and decision making.
You can consume blueberries as a whole or add them to juices and smoothies.
6. Walnuts
Walnuts are also Omega-3 rich nuts. it improves blood circulation to the brain and also maintains good cardiovascular health.
Consume a handful of walnuts everyday morning along with your breakfast. it will improve your memory function and learning abilities. You will be able to concentrate better. Since they are filled with Vitamin E the aging process is slowed and you will feel better and younger.
7. Dates
Dates are full of certain amazing minerals and vitamins such as fiber, sulfur, calcium, iron, copper, potassium, phosphorus, manganese and magnesium.
Dates possess excellent antioxidant properties due to flavonoids polyphenol called tannins, which prevent inflammations and infections. it also improves blood circulation to the brain cells.
- consume 4-5 fresh dates during the season
- soak 4-5 dates in milk overnight and grind the mix in the morning to consume the delicious drink.
8. Ginkgo Biloba
Ginkgo is a powerful herb that helps in cognitive activities. It improves blood flow throughout the body and increases blood flow to the brain. You can consume 40mg -100mg of ginkgo to improve your memory and concentration power.
9. Avocado
Avocado is a complete food. it not only contains many nutrients but it also contains fat. Therefore if you don't have anything else to eat but just eat avocados, you can still live healthily. It meets all the nutrient requirements of a human. No other food has such capabilities. Avocado is in real sense a super food.
Avocado has been found useful in memory related serious diseases such as dementia and Alzheimer's. Since avocado is rich in Omega-3 fatty acids and potassium, it helps to boost memory power.
- chop a properly ripe avocado and toss it in you salad
- make a fresh avocado juice or smoothie
- mash avocado to make spread for breads
10. Beet Roots
Beetroots are rich in iron and other minerals and vitamins. The nitrates in beetroots are converted into nitrites which opens up blood vessels improving blood supply to the brain cells. Beetroots also improve hemoglobin levels in the blood which help improving brain functionality to properly concentrate. As a result, your memory improves.
- chop and add beetroots to your salads
- make beetroot juice, mix it with other juices and drink
- cook beetroots with other vegetables to make delicious dishes
11. Water
If you are dehydrated your brain functionality will slow down. You will not be able to concentrate and your memory will become weak.
Bad news is most of us, particularly those living and working in the air conditioned environment are generally dehydrated. Hydration will improve your memory power and concentration
Drink 8-10 glasses of water daily to remain healthy and your mind to function better.
If none of these super food and lifestyle changes have made any difference in a months time then it is time to visit a doctor.