Memory making

Your memory is unique to you, and it can be improved at any age. A healthy diet and lifestyle is the foundation for a fit and resilient brain.

Diet

The Mediterranean diet has been shown to boost memory and concentration as well as slow the rate of age-related cognitive decline. Add the following foods to your diet to improve blood flow to the brain, provide precursors to neurotransmitters, form the structural components of brain cells ad protect your brain cells from ageing and damage:

Avocado (monounsaturated fats), berries (anthocyanins), cold-water oily fish - salmon, mackerel, trout, anchovies, sardines, herring (Omega 3), dark chocolate min. 70% and in moderation (flavonoids), eggs (choline), fermented foods, such as sauerkraut, kefir, kimchi, kombucha (probiotics), green leafy vegetables such as spinach, kale, greens, chard, herbs such as parsley (magnesium, Vitamins C, K and B complex), olive oil (monounsaturated fats) and turmeric (curcumin).

Supplements

Processed foods, depleted soils, stress, pollution and medications are just a few of the factors of modern life which prevent us from obtaining adequate amounts of nutrients from diet alone. An optimally functioning brain needs nearly all the vitamins, as well as minerals like magnesium, iron, iodine and zinc. The Omega-3 fatty acid DHA (docosahexaenoic acid) is a major building block of the cerebral cortex, the part of the brain responsible for memory, language, creativity, emotion and attention.

Hydration

Our brains are 73% water. The type and quantity of fluid that we consume affects memory. It only takes 2% dehydration to impair memory, attention and cognitive function. Ensure you drink plenty of water or herbal teas throughout the day to stay hydrated (approximately the equivalent of 8 large glasses).

While caffeine has been shown to improve memory, mood, focus and productivity in the short term, too much can cause irritability and insomnia, as well as dehydration. It is best consumed in moderation, during the morning only and ideally from natural sources such as green tea.

Sleep

Adequate sleep is critical for health and mental wellbeing. During sleep, the brain consolidates memories, eliminates toxic debris and repairs itself. Deficient quantity or quality of sleep will impair your memory, creativity, judgement and attention. There are many factors that can affect sleep, such as the food you eat, alcohol, stress, light exposure and environment. Establish a routine that helps to ensure you get the recommended 7-9 hours. For more tips on dealing with insomnia, see my insomnia post.

Exercise

Physical exercise increases brain-derived neurotrophic factor, a protein that stimulates the formation of new brain cells and neural connections. It doesn’t have to be strenuous: walking is one of the best forms. The connection between walking and clearer thought is well established. Walking outdoors, ideally in nature, is even better - this increases vitality, pleasure and positive mental attitude, while lowering tension, depression and fatigue.

Your brain will also benefit from ‘mental workouts’. This can be anything from a specific brain training programme, to learning a new language, doing a crossword, enjoying a creative hobby or playing a game. Memory techniques include using mnemonics, acronyms, acrostics and chunking. If you make lists or notes, do so manually - writing things down by hand increases the likelihood of remembering what has been written, than if it had been recorded electronically. Lastly, using meditation, yoga, tai chi and qigong all provide significant mind-body benefits.

Attention

It’s increasingly rare these days for someone to give a task or person their undivided attention. Yet, paying attention may be one of the most powerful ways to improve your memory. Clutter and multi-tasking are two significant kinds of distractions to the brain. Clutter affects the brain’s ability to concentrate and process information, while multitasking interrupts one task to focus on another, which disrupts short term memory.

People with the most interactive social lives seem to have the slowest rate of memory decline; make time for others and give them your undivided attention.

Toxins

The blood brain barrier protects the brain from molecules in the bloodstream. This semi-permeable membrane is made of lipids. Although it is designed to keep toxins out of the brain, it can get damaged. Just as we now know about ‘leaky gut’ which is a damaged intestinal membrane, so too can we get ‘leaky brain’, which is a damaged blood brain barrier. Lipophilic molecules can cross more easily which includes many toxins. To optimise your cognitive function, minimise your exposure to toxins: alcohol, smoking, medications and environmental.