10 TIPS FOR.. GOOD MEMORY!!
How many times have you caught yourself not remembering a familiar person name, a frequently used number, where you parked the car,
where you put the keys, if you turned off the water heater? Memory gaps and lack of concentration are, for some, a daily occurrence!
That is why the pathologist, Mr. Charalambos Doukas, suggests ways to effectively strengthen memory.
1. Proper nutrition.
It is an important means of preserving memory. When we say proper nutrition, we mean a balanced diet that includes foods from all groups: carbohydrates, proteins and fats. Emphasis should also be placed on eating seasonal fruits and vegetables.
2. Foods that boost memory.
a. foods rich in antioxidants, such as vitamin E and polyunsaturated and monounsaturated fatty acids (sources: olive oil, fatty fish such as salmon and sardines, nuts such as walnuts and almonds),
b. complex carbohydrates (source: whole grains), which are converted into simple sugars and give "food" to the brain.
Vitamin E supplementation is given for memory disorders and dementia. Vitamin E enhances the action of acetylcholine, a neurotransmitter associated with memory.
4. Restore B12 levels.
It is the "key" vitamin for the proper functioning of the nervous system and its lack leads to neurological disorders.
The lack of B12 is usually due to poor absorption or insufficient intake of the vitamin from the diet. It often occurs in middle-aged and elderly people,
vegetarians and people who drink too much alcohol.
Adequate intake of other vitamins of the B complex is also important.
5. Herbs that boost memory.
Such is green tea, but also Greek mountain tea - the latter has the advantage of not causing irritation and can be consumed even at night.
Ginseng and Gingko biloba have also been used as memory tonics, which have been used by the traditional medicine of Asian countries for hundreds of years and are now widely accepted throughout the world.
6. Fight the causes of poor memory.
To deal with them, you must first recognize them. The main ones are messy work schedules, physical and mental fatigue, sleep deprivation, stress, smoking and excessive coffee and alcohol consumption.
7. Brain Exercises!
Both physical and mental exercise seem to inhibit or slow down degenerative processes in the brain. They also provide mental stimuli that create new connections between brain cells. Puzzles, crosswords, chess and reading have a positive effect on memory.
8. Lifelong learning.
It has been proven that lifelong learning-education (eg learning foreign languages, open university, seminars, etc.) helps to maintain mental abilities.
9. Physical exercise.
In addition to its known beneficial effects on the cardiovascular system, physical exercise, such as running and swimming, also has a beneficial effect on the brain. It improves long-term blood flow to the brain and increases the metabolism of nerve cells.
10. Seek help.
If you're in middle age, any signs of poor memory—especially recent memory—and poor concentration that you or someone around you notices should be evaluated. The doctor, with the appropriate tests, will evaluate the situation.