BOOST MEMORY PERFORMANCE WITH THESE NUTRIENTS
You just want to quickly pick up a few things at the supermarket, but by the time you get there, you've already forgotten everything. Does this scenario sound familiar? It seems your memory could use a little upgrade.
The good news: Your memory performance can be boosted, and in most cases, even improved with a few simple tips and tricks. In this article, we'll show you which nutrients are essential for your brain and what else you can do to improve your memory performance.
Contents
Increase memory performance: These nutrients help with poor concentration
Antioxidants
Antioxidants not only have anti-inflammatory effects and protect cells from free radicals, they're also good for your memory. A study (1) using blueberry juice (very rich in antioxidants) found that brain activity improved in various areas after twelve weeks of consumption. Antioxidants are found in many fruits and vegetables.
Vitamin C, for example, is one of the antioxidants. In addition to a balanced diet, our ORGANIC IMMUNE CAPSULES are a wonderful source. They contain 100 percent pure, organic acerola extract and provide you with highly bioavailable vitamin C every day.
Vitamin B12
One vitamin whose needs are difficult to meet, especially for vegetarians and vegans, but also for meat eaters, is vitamin B12. A deficiency can lead to symptoms such as memory loss, cognitive impairment, mood swings, and difficulty concentrating, among others. Therefore, it's essential to have your blood checked regularly.
You can find vitamin B12 at YLUMI in the following products:
Omega-3 fatty acids
The top nutrient for boosting your memory performance is omega-3 fatty acids. Besides strengthening your immune system, they're also great for your memory. This is due to the docosahexaenoic acid (DHA) they contain, which plays a key role in the formation of new synapses. This, in turn, promotes learning ability. You can find omega-3 fatty acids in oily fish, nuts, and flaxseed, among other foods.
Vitamin D
Vitamin D deficiency is widespread in this country. Especially in the winter months, it's almost impossible for us to meet our needs through sunlight. Studies show that a vitamin D deficiency can impair cognitive function and increase the risk of dementia. Therefore, you should always ensure you get enough of the sunshine vitamin.
More tips to improve your memory performance
Avoid sugar, white flour and alcohol
Research shows that short-term memory deteriorates due to a diet high in sugar (2). Excessive consumption of refined carbohydrates like white flour also doesn't exactly contribute to good memory performance. And last but not least, we have to include alcohol in the list of memory killers. Regular alcohol consumption can lead to shrinkage of the hippocampus, the part of the brain responsible for memory and spatial orientation.
To improve your memory performance, it's worth avoiding these three foods. Of course, exceptions are allowed, and you don't have to completely forgo that delicious scoop of ice cream or glass of wine with friends on the weekend. The important thing is to make sure you don't make it a routine. Healthy and conscious moments of indulgence are absolutely not forbidden.
Get enough sleep
While we sleep, not only our bodies regenerate, but also our brains. Good sleep ensures that things move from short-term memory to long-term memory. Furthermore, the brain processes everything it experiences during the night. So make sure you always get enough sleep—at least seven to eight hours per night.
Train your memory
Good news: You can train your memory. You can do this, for example, by regularly leaving your calculator behind and mentally calculating things in everyday situations. Or you can practice going shopping without a shopping list. Other ways to train your memory include the following:
- Memory game
- Learn by heart
- Sudoku
- Doing things differently than usual
One more thing to add to the last point: This means breaking small daily routines. How about, for example, simply running your usual jogging route the other way around? Or brushing your teeth with the other hand in the morning. All of these things train the brain.
Meditate
Regular meditation trains your attention and concentration. Research also shows that just 20 minutes of meditation per day can actually change important brain regions. So, make it a routine to incorporate a short meditation session into your day. This not only has a positive effect on your stress levels, but also leads to inner balance and improved memory.
(1) https://pubs.acs.org/doi/abs/10.1021/jf9029332?prevSearch=blueberry%2Bmemory&searchHistoryKey=
(2) https://pubmed.ncbi.nlm.nih.gov/26970578/
