1. EAT WHOLE FOOD
Enrich your diet with fresh legumes, vegetables, fruits, nuts and seeds. Include more protein and lower the intake of carbohydrates. By doing so, you will provide a great amount of antioxidants and fibers that will clear your arteries and promote a free-blood flow to the brain.
2. AVOID SUGAR
Sugar lowers the brain’s ability, especially the hippocampus – the area responsible for memory and learning.
3. AVOID TRANS FATS
These trans fats act in the same way as sugar does. They can be found in fast food, fried food, margarine, vegetable shortening, packaged food such as crackers, cookies and potato chips.
In fact, trans fats are oils which are infused with hydrogen in order to have a longer shelf life. Make sure you avoid those foods labeled as “hydrogenated”, because they abound in hydrogen.
4. INCLUDE MORE B VITAMINS
These vitamins reduce the risk of inflammations while improve the functioning of your brain. Make sure you include more of them, especially folic acid, vitamin B 12, vitamin B6 and vitamin B – complex.
5. INCLUDE MORE OMEGA-3 FATTY ACIDS
Try to consume more cold water fish such as sardines, tuna, salmon and walnuts, flax oil, omega-enriched eggs, pasture-raised meat, fish oil and wild rice because they are rich in omega-3 fatty acids. These healthy fats reduce the level of inflammation in the body and promote a proper cognitive skills and brain development.
Exercise plays a crucial role in every body function and in this case on the cognitive function.
All of these tips will help you improve your memory and have a long and healthy life without problems with your memory. Source: mycentralhealth.com