Feel like your memory’s not as sharp as it used to be? This is a subject I’m very familiar with and one of my favorite workshops to present – called Brain Boosters: Improving your Memory – and you may be surprised to learn that small lifestyle changes and including certain foods in your diet can improve your memory.
Taking these few easy steps can help improve your brain health and your memory –
1. Challenge your mind and keep your brain active
2. Excercise! Several studies have shown a reduced risk (even lowering risk by 50%) of dementia and Alzheimer’s
3. Keep stress down and get enough sleep
4. Quit smoking – smoking can decrease brain blood flow
5. Keep your brain (and heart!) healthy with a low-fat, low cholesterol diet
And with that last point, here are some suggestions for memory boosting foods:
Dark, leafy greens & cruciferous vegetables such as kale, broccoli, collards and spinach
Foods high in folic acid – including whole-grain cereals, lentils, soybeans, green beans, fish, artichokes and oranges!
Foods high in antioxidants, especially vitamin E, C and beta-carotene including blueberries, strawberries, dried apricots, peaches, sweet potatoes, tomatoes, wheat germ oil and sunflower seeds
Certain herbs have also been shown to help memory –
Basil – increases senses, memory and clarity
Sage – decreases stress
Ginseng – influences metabolism of brain chemicals important to mental function and increases norepinephrine which increases attention
Calamus root – increases circulation and strengthens memory