How to improve memory with dietary supplements and proper power

How to improve memory with the help of dietary supplements and proper nutrition: complete guidance

Section 1: Basics of memory and factors affecting its deterioration

Memory is a complex cognitive process that allows us to encode, store and extract information. It is necessary for training, communication, solving problems and adaptation to the environment. Our ability to memorize and play information depends on many factors, including genetics, age, lifestyle and general health. Understanding the mechanisms of memory and factors affecting its deterioration is the first step towards its improvement.

1.1. Types of memory:

The memory can be divided into several main types:

• Sensory memory: Short -term storage of sensory information (visual, auditory, tactile, etc.) for a split second.
• Short -term memory (KVP): Temporary storage of information for several seconds or minutes. It has a limited container (usually about 7 elements). Working memory is a subtype of KVP and allows you to manipulate information to complete tasks.
• Long -term memory (FEP): Long -term storage of information, potentially for life. Divided into:
  • Explicit (declarative) memory: A conscious memory of facts and events. Divided into:
    • Episodic memory: Memories of specific events and experiences.
    • Semantic memory: General knowledge and facts about the world.
  • Implicit (procedural) memory: The unconscious memory of skills and habits (for example, cycling).

1.2. Brain and memory:

Different areas of the brain are involved in memory processes:

• Hippocampus: He plays a key role in the formation of new long -term memories (especially episodic).
• Amygdala: Processes emotional information and affects the formation of emotionally colored memories.
• Prefrontal bark: Participates in working memory, planning and decision -making.
• Cerebellum: It is important for the formation of procedural memory and coordination of movements.

1.3. Factors affecting memory deterioration:

Many factors can negatively affect memory:

• Age: With age, cognitive functions, including memory, naturally worsen. This is due to a decrease in brain volume, a decrease in the level of neurotransmitters and other age -related changes.
• Stress: Chronic stress can damage the hippocampus and violate the formation of new memories.
• Lack of sleep: During sleep, the brain consolidates memories by transferring information from KVP to FEP. The lack of sleep can violate this process and worsen memory.
• Inal meals: A deficiency of important nutrients, such as B vitamins, omega-3 fatty acids and antioxidants, can negatively affect brain health and memory.
• Lack of physical activity: Physical exercises improve blood circulation in the brain and contribute to the growth of new neurons.
• Smoking and drinking alcohol: These bad habits can damage brain cells and worsen cognitive functions.
• Chronic diseases: Some diseases, such as diabetes, cardiovascular diseases and depression, can negatively affect memory.
• Head injuries: Head injuries can lead to brain damage and memory deterioration.
• Medicines: Some drugs, such as antidepressants, antihistamines and sleeping pills, can have side effects for memory.
• Attention deficit and hyperactivity (ADHD): ADHD can complicate the concentration of attention and the formation of new memories.
• Neurodegenerative diseases: Diseases such as Alzheimer’s disease and Parkinson’s disease cause a progressive memory deterioration and other cognitive functions.

Section 2: The role of nutrition in improving memory

Nutrition plays a key role in brain health and maintaining optimal cognitive function. A properly balanced diet rich in nutrients can improve memory, concentration of attention and other cognitive abilities.

2.1. Nutrients important for memory:

• Omega-3 fatty acids: These irreplaceable fatty acids, especially EPA and DHA, are necessary for brain health. They are part of cell membranes, support the normal function of neurons and improve blood circulation in the brain. The best sources: fatty fish (salmon, mackerel, sardines), linen seed, walnuts.
• Antioxidants: Antioxidants protect brain cells from damage by free radicals, which can lead to aging and deterioration of cognitive functions. The best sources: fruits and vegetables of bright colors (berries, spinach, broccoli, carrots, tomatoes).
• B vitamins B: B vitamins (especially B12, B6 and folic acid) are important for the normal function of the nervous system and the metabolism of homocysteine. A high level of homocysteine ​​is associated with an increased risk of developing cognitive impairment. The best sources: meat, poultry, fish, eggs, dairy products, whole grain products, green leafy vegetables.
• Vitamin E: A powerful antioxidant that protects the brain cells from damage by free radicals. The best sources: vegetable oils, nuts, seeds, green leafy vegetables.
• Vitamin C: The antioxidant involved in the synthesis of neurotransmitters and protecting brain cells from damage. The best sources: citrus fruits, berries, pepper, broccoli.
• Kholin: Acetylcholine precursor, neurotransmitter, playing an important role in training and memory. The best sources: eggs, meat, fish, soy, broccoli.
• Magnesium: It is important for the normal function of the nervous system and the transmission of nerve impulses. The best sources: green leafy vegetables, nuts, seeds, whole grains.
• Zinc: Participates in synaptic gear and protects brain cells from damage. The best sources: meat, seafood, nuts, seeds, whole grain products.
• Iron: It is necessary to transfer oxygen to the brain. Iron deficiency can lead to fatigue, a decrease in concentration of attention and memory worsening. The best sources: meat, poultry, fish, legumes, green leafy vegetables.

2.2. Products useful for memory:

• Fat fish: Salmon, mackerel, sardins-rich sources of omega-3 fatty acids.
• Berries: Blueberries, strawberries, raspberries – contain a large number of antioxidants.
• Nuts and seeds: Walnuts, almonds, chia seeds, flax seeds are rich sources of omega-3 fatty acids, vitamin E and other nutrients.
• Green sheet vegetables: Spinach, cabbage, broccoli – rich sources of vitamins, minerals and antioxidants.
• Eggs: A good source of choline and vitamins of group B.
• Avocado: Contains useful fats and antioxidants.
• Dark chocolate: Contains flavonoids that improve blood circulation in the brain.
• Turmeric: Contains curcumin with antioxidant and anti -inflammatory properties.
• Green tea: Contains antioxidants and caffeine, which can improve attention concentration.
• Coffee: Contains caffeine, which can improve attention concentration and memory. (Moderate consumption).

2.3. Products harmful to memory:

• Processed products: They contain a large amount of sugar, salt and harmful fats, which can negatively affect the health of the brain.
• Sweet drinks: They contain a large amount of sugar, which can lead to jumps in blood sugar and deterioration of cognitive functions.
• Transjir’s: Contained in fried foods, pastries and other processed products. They can increase the risk of cognitive disorders.
• Alcohol: Excessive alcohol consumption can damage brain cells and worsen cognitive functions.
• Artificial sweeteners: Some studies show that artificial sweeteners can negatively affect the health of the brain.

2.4. The principles of a healthy diet for memory:

• Balanced nutrition: Use a variety of products from all groups, including fruits, vegetables, whole grains, proteins and healthy fats.
• Regular nutrition: Eat regularly to maintain a stable blood sugar.
• Avoid overeating: Overflow can lead to a decrease in cognitive functions.
• Drink enough water: Dehydration can worsen concentration and memory.
• Limit the consumption of sugar, salt and harmful fats: These substances can negatively affect the health of the brain.
• Read the labels of products carefully: Pay attention to the content of sugar, salt, fats and other additives.
• Prepare food at home: This will allow you to control the ingredients and avoid adding harmful substances.

Section 3: Bad to improve memory: scientific data and recommendations

Bades (biologically active additives) can be a useful addition to a healthy diet to improve memory and cognitive functions. However, it is important to remember that dietary supplements are not medicines and should not be used to replace a good nutrition and a healthy lifestyle. Before taking any dietary supplements, you need to consult a doctor.

3.1. Bades with proven efficiency for improving memory:

• Omega-3 fatty acids: Numerous studies have shown that additives with omega-3 fatty acids can improve memory, concentration of attention and other cognitive functions, especially in older people and people with cognitive impairment. Dosage: 1-2 grams per day EPA and DHA.
• Curcumin: Active rubber ingredient. It has powerful antioxidant and anti -inflammatory properties. Studies show that curcumin can improve memory and cognitive functions, as well as protect the brain from damage. It is important to choose additives with high bioavailability (for example, curcumin in liposomal form or in combination with piperin). Dosage: 500-1500 mg per day.
• Bacopa Monnieri (Bakop Monieri): A traditional Ayurvedic plant, which is believed to improve memory, training and concentration. Studies show that Monieri’s Bakop can improve the speed of information processing, working memory and long -term memory. Dosage: 300-450 mg per day.
• Ginkgo Biloba (ginkgo biloba): A plant that improves blood circulation in the brain and protects brain cells from damage. Studies show that ginkgo bilobe can improve memory and cognitive functions in people with Alzheimer’s disease and other cognitive disorders. Dosage: 120-240 mg per day.
• Phosphateidix (FS): Phospholipid, which is part of the cell membranes of the brain. Studies show that FS can improve memory, concentration of attention and other cognitive functions, especially in older people. Dosage: 100-300 mg per day.
• Coenzim Q10 (COQ10): An antioxidant that plays an important role in the production of energy in cells. Studies show that COQ10 can improve cognitive functions and protect the brain from damage, especially with neurodegenerative diseases. Dosage: 100-300 mg per day.
• Creatine: Amino acid, which plays an important role in the production of energy in cells. Studies show that creatine can improve memory and cognitive functions, especially with mental stress. Dosage: 3-5 grams per day.

3.2. Other dietary supplements that can be useful for memory:

• Acetyl-L-carnitine (Alcar): Amino acid, which is involved in the production of energy in brain cells. Some studies show that Alcar can improve memory and cognitive functions, especially in the elderly.
• Rhodiola pink (Rhodiola rosea): An adaptogenic plant that can help cope with stress and improve cognitive functions.
• L-theanine: The amino acid contained in green tea, which can help relax and improve concentration. It is often used in combination with caffeine to improve cognitive functions without nervousness.
• B vitamins B (B12, B6, folic acid): Important for the normal function of the nervous system and the metabolism of homocysteine. The deficiency of these vitamins can lead to cognitive impairment.
• Magnesium: It is important for the normal function of the nervous system and the transmission of nerve impulses.
• Zinc: Participates in synaptic gear and protects brain cells from damage.

3.3. Important factors when choosing dietary supplements:

• Quality: Choose dietary supplements from reliable manufacturers who adhere to the GMP (good manufactoring practice) standards.
• Composition: Carefully read the composition of Bad and make sure that it contains only the necessary ingredients.
• Dosage: Follow the recommended dosage indicated on the packaging.
• Side effects: Learn about the possible side effects of dietary supplements and consult your doctor if you have any fears.
• Interaction with drugs: Consult a doctor if you take any medicine to make sure that dietary supplement does not interact with them.
• Individual tolerance: Start with a small dose of bad and gradually increase it to evaluate your individual tolerance.
• Scientific evidence: Pay attention to the availability of scientific evidence of the effectiveness of dietary supplement to improve memory.

3.4. Cautions:

• Bades are not replacing a healthy diet and lifestyle.
• Do not exceed the recommended dosage of dietary supplements.
• Consult a doctor before taking any dietary supplements, especially if you have any diseases or you take medicines.
• Do not use dietary supplements to treat or diagnose any diseases.
• Be careful when buying dietary supplements on the Internet to avoid fakes.

Section 4: Practical advice on improving memory using nutrition and dietary supplements

In addition to choosing the right food and dietary supplements, there are other practical tips that will help you improve your memory:

4.1. Creating a favorable environment for training and memorization:

• Eliminate distracting factors: Create a quiet and calm place to study or work, where you will not be distracted by extraneous noises, notifications, etc.
• Organize information: Miss information into small, easily assimilated blocks. Use schemes, tables, lists and other visual means to organize information.
• Take breaks: Regularly take breaks during study or work to give the brain to relax and reboot.
• Use various teaching methods: Experiment with various teaching methods, such as reading, writing, listening, visualization and teaching.
• Repeat the information: Repeat the information regularly to strengthen it in memory. Use the interval repetition method in which you repeat the information at certain intervals.
• Assue new information with the already known: Bind new information that you already know to facilitate its memorization.
• Visualize the information: Create mental images related to new information to facilitate its memorization.
• Use mnemonics: Mnemics are methods of memorizing information based on associations, rhymes and other techniques.

4.2. Exercises for the brain:

• Decide crosswords and puzzles: These exercises stimulate the brain and improve cognitive functions.
• Play games that require concentration and memory: For example, chess, checkers, sodoku, card games.
• Learn new languages: The teaching of new languages ​​requires great mental effort and improves cognitive functions.
• Read books: Reading books expands the horizons and improves memory.
• Take work: Drawing, music, dancing and other types of creativity stimulate the brain and improve cognitive functions.
• Study new skills: Teaching new skills (for example, playing a musical instrument, knitting, cooking) requires great mental effort and improves cognitive functions.
• Meditating: Meditation helps to reduce stress and improve concentration.
• Use brain training applications: There are many applications that offer various exercises for training memory, attention and other cognitive functions.

4.3. Improvement:

• Observe sleep mode: Go to bed and wake up at the same time every day, even on weekends.
• Create a relaxing atmosphere before going to bed: Take a warm bath, read the book or listen to calm music.
• Avoid the use of caffeine and alcohol before bedtime: These substances can disturb a dream.
• Make the bedroom dark, quiet and cool: The optimum temperature in the bedroom for sleeping is 18-20 degrees Celsius.
• Use Berushi or sleep mask, if necessary: This will help you block noise and light.
• If you cannot fall asleep for 20 minutes, get out of bed and take care of something relaxing until you feel drowsiness.
• Consult a doctor if you have sleep problems.

4.4. Stress management:

• Determine the sources of stress in your life: Make a list of factors that cause you stress.
• Develop stress strategies: Find the ways that will help you cope with stress, such as physical exercises, meditation, yoga, communication with friends and family, hobbies, etc.
• Take breaks during the day to relax: Small breaks during the day will help you reduce stress and improve attention concentration.
• Learn to say no: Do not overload yourself with obligations and tasks that you cannot fulfill.
• Delegate tasks: If possible, delegate tasks to other people.
• Practice awareness: Focus on the present and do not worry about the future.
• Contact a psychologist or psychotherapist if you experience difficulties with stress management.

4.5. Physical activity:

• Do physical exercises regularly: Physical exercises improve blood circulation in the brain and contribute to the growth of new neurons.
• Choose a type of physical activity that you like: This will help you adhere to regular training.
• Try to engage in physical exercises for at least 30 minutes a day, most days of the week.
• Include aerobic exercises in your training (for example, running, swimming, cycling) and strength exercises.
• Consult a doctor before starting physical exercises, especially if you have any diseases.

4.6. Social activity:

• Support social ties: Communicate with friends, family and colleagues.
• Participate in social events: Visit interest clubs, volunteer organizations and other social events.
• Spend time with your favorite people: Social contacts help reduce stress and improve cognitive functions.
• Avoid social isolation: Social isolation can negatively affect the health of the brain and memory.

4.7. Regular medical examinations:

• Pass regular medical examinations to identify and treat diseases that can affect memory.
• Control the level of blood pressure, cholesterol and blood sugar.
• Contact the doctor if you have any problems with memory or other cognitive disorders.
• Discuss with a doctor taking medications that can affect memory.

Following these practical advice, you can improve your memory and cognitive functions, supporting a healthy lifestyle, including proper nutrition, intake of dietary supplements (after consulting a doctor), mental exercises and stress management. Remember that improving memory is a long -term process that requires constant efforts and attention to your health.