How to improve memory with dietary supplements and proper power

How to improve memory with dietary supplements and proper nutrition: an extensive guide

Part 1: Basics of memory and its deterioration

Memory is a complex cognitive process that allows us to encode, store and extract information. It is not a monolithic structure, but consists of various systems, each of which is responsible for certain types of information and time frame. Understanding these systems is critical of developing effective memory improvement strategies.

• Sensory memory: The shortest type of memory, holding sensory information (visual, auditory, tactile) for a split second. It acts as a buffer, allowing us to perceive the world as a continuous stream. Improving sensory memory consists in improving attention and concentration.

• Short -term memory (working memory): Holds a small amount of information (approximately 7 ± 2 elements) for a short period of time (up to several seconds or minutes). Working memory allows us to temporarily store and manipulate the information necessary to complete problems, such as solving problems, understanding of speech and following instructions. Improving working memory is achieved using concentration exercises, mnemonic techniques and stress management.

• Long -term memory: It has almost unlimited capacity and is able to store information throughout life. It is divided into several subsystems:

  • Exlicite (declarative) memory: Requires conscious recall. Includes:

    • Episodic memory: It stores personal events and experiences tied to time and place. Improving episodic memory is to create bright, emotional associations with events.
    • Semantic memory: It stores general knowledge about the world, facts, concepts and meanings of words. Improving semantic memory is achieved by repetition, active training and use of associations.

  • Implital (non -draft) memory: Does not require conscious recall. Includes:

    • Procedure memory: It stores skills and habits, such as cycling or playing a musical instrument. Improving procedural memory is achieved by practice and repetition.
    • Price: The impact of previous experience on perception and behavior in the future.
    • Classic determination: Associative training, when a neutral stimulus is associated with another stimulus that causes a certain reaction.

Factors affecting memory deterioration:

Memory deterioration is a common phenomenon that can be caused by many factors. Understanding these factors allows us to take targeted measures to maintain and improve cognitive functions.

• Age: With age, natural changes in the brain occur, which can lead to a decrease in the rate of information processing, deterioration of working memory and difficulties with recalling.
• Stress and anxiety: Chronic stress and anxiety can negatively affect memory and concentration, violating the functioning of the hippocampus – the area of ​​the brain that is responsible for the formation of new memories.
• Lack of sleep: Insufficient or poor -quality sleep can violate the processes of memory consolidation – transforming short -term memory into long -term.
• Inal meals: The deficiency of certain nutrients, such as B vitamins, omega-3 fatty acids and antioxidants, can negatively affect the health of the brain and cognitive functions.
• Lack of physical activity: Regular physical exercises improve blood circulation in the brain, stimulate the growth of new neurons and improve cognitive functions, including memory.
• Lack of mental stimulation: The lack of mental stimulation, such as reading, solid solutions and studying the new, can lead to a decrease in cognitive reserves and memory worsening.
• Medical conditions: Some medical conditions, such as depression, anxiety disorders, hypothyroidism and Alzheimer’s disease, can cause memory deterioration.
• Medicines: Some drugs, such as antidepressants, antihistamines and sleeping pills, can have side effects that affect memory and concentration.
• Alcohol abuse and drugs: Alcohol abuse and drugs can damage the brain and cause a deterioration in memory and other cognitive functions.
• Head injuries: Head injuries, even insignificant, can lead to memory disorders and cognitive functions.
• Genetic predisposition: Genetics plays a role in predisposition to certain diseases, such as Alzheimer’s disease that can cause memory deterioration.
• The effects of toxins: The effect of toxins, such as lead and mercury, can damage the brain and cause memory deterioration.
• Inflammation: Chronic inflammation in the body can negatively affect brain health and cognitive functions.

Part 2: Nutrition to improve memory: Scientific foundations

Nutrition plays a key role in maintaining brain health and cognitive functions, including memory. The brain requires constant and stable flow of energy and nutrients for normal operation. Optimization of a diet can significantly improve memory, concentration and general cognitive health.

• Omega-3 fatty acids: Omega-3 fatty acids, especially DHA (non-achexaenoic acid), are important structural components of the cell membranes of the brain. They play a key role in transmitting nerve impulses, improving cognitive functions and reducing the risk of age -related decrease in cognitive abilities.

  • The mechanism of action: DHA improves the flexibility of cell membranes, facilitating the transmission of signals between neurons. It also has anti -inflammatory properties and promotes neurogenesis – the formation of new neurons.
  • Sources: Fat fish (salmon, sardines, tuna, mackerel), linen seed, chia seeds, walnuts.
  • Recommendations: It is recommended to use at least 250-500 mg DHA per day.

• Antioxidants: Antioxidants protect the brain from damage caused by free radicals – unstable molecules formed in the process of metabolism and under the influence of external factors, such as environmental pollution and ultraviolet radiation. Free radicals can damage brain cells, contributing to the development of neurodegenerative diseases.

  • The mechanism of action: Antioxidants neutralize free radicals, preventing damage to brain cells. They also have anti -inflammatory properties and can improve blood circulation in the brain.
  • Sources: Berries (blueberries, strawberries, raspberries), dark chocolate, green tea, spinach, broccoli, tomatoes, carrots.
  • Recommendations: Include a variety of products rich in antioxidants in your diet.

• B vitamins B: B vitamins play an important role in the energy metabolism of the brain and maintaining the health of the nervous system. B vitamins deficiency can lead to a deterioration in memory, concentration and other cognitive disorders.

  • B1 (TIAMIN): It is necessary for glucose metabolism, the main source of energy for the brain. Tiamin deficiency can lead to Vernika-Korsakov syndrome, characterized by serious memory disorders.
  • B3 (Niacin): Participates in energy metabolism and improves blood circulation in the brain.
  • B6 (Pyridoxin): It is necessary for the synthesis of neurotransmitters, such as serotonin, dopamine and GABA, which play an important role in the regulation of mood, sleep and cognitive functions.
  • B9 (folic acid): It is necessary for the growth and development of cells, as well as to prevent defects in the nervous tube in the fetus during pregnancy. Folic acid deficiency can lead to a deterioration in memory and concentration.
  • B12 (Cobalaamin): It is necessary to maintain the health of nerve cells and the formation of myelin – the protective shell surrounding the nerve fibers. B12 deficiency can lead to neurological disorders, including memory deterioration and dementia.
  • Sources: Whole cereals, meat, fish, eggs, dairy products, green leafy vegetables, legumes.
  • Recommendations: Support a balanced diet rich in group B vitamins. In case of deficiency, add -ons may be required.

• Kholin: Kholin is the predecessor of acetylcholine – neurotransmitter, playing an important role in memory, training and muscle control.

  • The mechanism of action: Kholin promotes the synthesis of acetylcholine, improving the transmission of nerve impulses and cognitive functions.
  • Sources: Eggs (especially yolk), liver, meat, fish, soy, broccoli, cauliflower.
  • Recommendations: Include products rich in holin in your diet.

• Water: Dehydration can lead to a deterioration in cognitive functions, including memory and concentration.

  • The mechanism of action: Water is necessary for the normal functioning of the brain and maintaining the optimal volume of blood. Dehydration can reduce blood flow in the brain and worsen the transmission of nerve impulses.
  • Sources: Water, fruits, vegetables, soups.
  • Recommendations: Drink enough water during the day (about 8 glasses).

• Other important nutrients:

  • Vitamin E: An antioxidant that protects the brain from damage caused by free radicals.
  • Vitamin C: An antioxidant that supports the health of blood vessels and improves blood circulation in the brain.
  • Zinc: It is necessary for the normal functioning of the brain and cognitive functions.
  • Magnesium: Participates in the transmission of nerve impulses and reduces stress.
  • Iron: It is necessary for the transfer of oxygen to the brain.

Products useful for memory:

• Fat fish (salmon, sardines, tuna, macrel): Omega-3 fatty acids are rich.
• Berries (blueberries, strawberries, raspberries): Rich in antioxidants.
• Dark chocolate: Contains antioxidants and flavonoids that improve blood circulation in the brain.
• Nuts and seeds (walnuts, almonds, linen seeds, chia seeds): Contain omega-3 fatty acids, vitamin E and antioxidants.
• Eggs: We are rich in holin and vitamins of group B.
• Green sheet vegetables (spinach, cabbage): We are rich in vitamins, minerals and antioxidants.
• Broccoli and cauliflower: Rich in holin and antioxidants.
• Turmeric: Contains curcumin with anti -inflammatory and antioxidant properties.
• Green tea: Contains antioxidants and L-theanine, which improves concentration and reduces stress.
• Coffee: Contains caffeine that stimulates the brain and improves concentration (in moderation).

Products harmful to memory:

• Revised products: They contain a lot of sugar, salt and saturated fats that can negatively affect the health of the brain.
• Sweet drinks: They can lead to sharp fluctuations in blood sugar, worsening cognitive functions.
• Transjir’s: They can damage brain cells and worsen memory.
• Alcohol (in excess quantities): It can damage the brain and cause memory deterioration.

Meding recommendations to improve memory:

• A balanced diet rich in fruits, vegetables, whole cereals, low -fat protein and healthy fats.
• Limiting the consumption of processed products, sweet drinks and trans fats.
• Maintaining a sufficient level of hydration.
• Regular use of products beneficial for the brain.
• Reception of additives with omega-3 fatty acids, group B vitamins and antioxidants (on the recommendation of a doctor).

Part 3: Bad to improve memory: Scientific review

In addition to proper nutrition, some biologically active additives (dietary supplements) can have a positive effect on memory and cognitive functions. However, it is important to remember that dietary supplements are not medicines and should not be used to treat diseases. Before taking any dietary supplements, it is necessary to consult a doctor.

• Ginkgo biloba: One of the most popular and studied plants to improve memory and cognitive functions.

  • The mechanism of action: Ginkgo biloba improves blood circulation in the brain, protects brain cells from damage caused by free radicals, and improves the transmission of nerve impulses. It also has anti -inflammatory properties.
  • Proof: Numerous studies have shown that ginkgo bilobe can improve the memory, concentration and speed of information processing, especially in older people with an age -related decrease in cognitive abilities.
  • Side effects: Ginkgo bilobe can cause side effects, such as headache, dizziness and stomach disorder. It can also interact with some drugs such as anticoagulants.
  • Recommendations: Ginkgo biloba should be taken on the recommendation of a doctor, observing the recommended dosage.

• Brahmi Bakopa: Ayurvedic plant, traditionally used to improve memory, training and concentration.

  • The mechanism of action: Bacopa Monieri contains bacosides – active substances that improve the transmission of nerve impulses, protect brain cells from damage and have antioxidant properties.
  • Proof: Studies have shown that Monieri Bakop can improve memory, information processing speed and reduce anxiety.
  • Side effects: Bakop Monieri can cause side effects, such as stomach and nausea disorder.
  • Recommendations: Monieri should be taken on the recommendation of a doctor, observing the recommended dosage.

• Phosphateidix (PS): Phospholipid, which is an important component of cell membranes of the brain.

  • The mechanism of action: Phosphatidylserin improves the structure and function of cell membranes of the brain, facilitating the transmission of nerve impulses and improving cognitive functions.
  • Proof: Studies have shown that phosphatidylserin can improve the memory, concentration and speed of information processing, especially in older people with an age -related decrease in cognitive abilities.
  • Side effects: Phosphatidylserin is usually well tolerated, but can cause side effects, such as stomach disorder and insomnia.
  • Recommendations: Phosphatidylserin should be taken on the recommendation of a doctor, observing the recommended dosage.

• Acetyl-L-carnitine (Alcar): An amino acid that plays an important role in the energy metabolism of the brain.

  • The mechanism of action: Acetyl-L-carnitine improves energy metabolism in brain cells, protects brain cells from damage and improves the transmission of nerve impulses.
  • Proof: Studies have shown that acetyl-L-carnitine can improve the memory, concentration and speed of information processing, especially in older people with an age-related decrease in cognitive abilities.
  • Side effects: Acetyl-L-carnitine can cause side effects, such as stomach disorder, insomnia and anxiety.
  • Recommendations: Take acetyl-L-carnitine on the recommendation of a doctor, observing the recommended dosage.

• Coenzim Q10 (COQ10): An antioxidant playing an important role in the energy metabolism of cells.

  • The mechanism of action: Coenzyme Q10 protects brain cells from damage caused by free radicals, and improves energy metabolism.
  • Proof: Studies have shown that Coenzym Q10 can improve cognitive functions and reduce the risk of developing neurodegenerative diseases.
  • Side effects: Coenzyme Q10 is usually well tolerated, but can cause side effects, such as stomach disorder and insomnia.
  • Recommendations: Coenzyme Q10 should be taken on the recommendation of a doctor, observing the recommended dosage.

• Creatine: An amino acid that plays an important role in energy metabolism in the muscles and brain.

  • The mechanism of action: Creatine improves energy metabolism in brain cells, improving cognitive functions, especially in conditions of stress or lack of sleep.
  • Proof: Studies have shown that creatine can improve the memory, concentration and speed of information processing, especially among vegetarians and vegan, in which the level of creatine in the body is below.
  • Side effects: Creatine can cause side effects, such as water delay and stomach disorder.
  • Recommendations: Creatine should be taken on the recommendation of a doctor, observing the recommended dosage.

• GUPERZIN A: Huperzia serrata plant extract, used to improve memory and cognitive functions.

  • The mechanism of action: Gepperin A is an inhibitor of acetylcholinerase – an enzyme that breaks down acetylcholine. Increasing the level of acetylcholine in the brain, Gepernine and improves memory and cognitive functions.
  • Proof: Studies have shown that Gepersin and can improve the memory, concentration and speed of information processing, especially in people with Alzheimer’s disease.
  • Side effects: Gepersin or can cause side effects, such as nausea, vomiting, diarrhea and bradycardia (slow -hearted rhythm).
  • Recommendations: Gepperin should be taken on the recommendation of a doctor, observing the recommended dosage.

• L-theanine: The amino acid contained in green tea, which has a relaxing and soothing effect.

  • The mechanism of action: L-theanine increases the level of the GABA (gamma-aminomatic acid) in the brain, which helps to relax, reduce anxiety and improve concentration.
  • Proof: Studies have shown that L-theanine can improve concentration, attention and reduce stress.
  • Side effects: L-theanine is usually well tolerated, but can cause side effects, such as headache and drowsiness.
  • Recommendations: The L-theanine should be taken on the recommendation of the doctor, observing the recommended dosage.

Important:

• Before taking any dietary supplements to improve memory, you need to consult a doctor.
• Bades are not medicines and should not be used to treat diseases.
• The effectiveness of dietary supplements can vary depending on the individual characteristics of the body.
• When choosing dietary supplements, it is necessary to give preference to trusted manufacturers guaranteeing the quality and safety of products.
• Do not exceed the recommended dosage of dietary supplements.
• In case of side effects, stop taking the dietary supplement and consult a doctor.

Part 4: Practical recommendations for memory improvement

In addition to proper nutrition and dietary supplements, there are other effective strategies that will help improve memory and cognitive functions.

• Exercises for the brain: Regular mental training helps maintain the brain in tone and improve cognitive reserves.

  • Pressure solution: Crosswords, sodoku, puzzles and logical games stimulate the brain and improve cognitive functions.
  • Reading: Reading books, magazines and articles expands the vocabulary, improves understanding of what has been read and stimulates the brain.
  • Study of the new: The study of a foreign language, musical instrument or new skill contributes to the formation of new neural connections and improves cognitive functions.
  • Games for the brain: There are special applications and online games designed for training in memory, attention and speed processing.

• Mnemonic techniques: Mnemonic techniques are strategies used to improve information memorization.

  • Association method: Binding new information to already known information, creating vivid and memorable associations.
  • Loci method (place method): The creation of a visual image of a familiar place and the placement of objects in it, which must be remembered.
  • Acronims: The creation of abbreviations from the first letters of words that must be remembered.
  • Rhymes: Using rhymes to remember information.
  • Chunking (Break up): Separation of large information into smaller and easily memorable blocks.

• Stress management: Chronic stress negatively affects memory and concentration.

  • Meditation: Meditation helps to reduce stress, improve concentration and calm the mind.
  • Yoga: Yoga combines physical exercises, breathing techniques and meditation, helping to reduce stress and improve cognitive functions.
  • Natural walks: Entry walks help reduce stress, improve mood and restore strength.
  • Hobbies: Classes of your favorite business help to relax and distract from everyday problems.
  • Social activity: Communication with friends and relatives helps to reduce stress and improve mood.

• High -quality sleep: Insufficient or poor -quality sleep can violate the processes of memory consolidation.

  • Regular sleep mode: Try to go to bed and wake up at the same time every day, even on weekends.
  • Comfortable sleeping: Provide the darkness, silence and cool in the bedroom.
  • Restriction on the use of electronic devices before bedtime: Radiation from electronic devices can violate the production of melatonin – sleep hormone.
  • Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.

• Physical activity: Regular physical exercises improve blood circulation in the brain, stimulate the growth of new neurons and improve cognitive functions.

  • Aerobic exercises: Walking, running, swimming, cycling.
  • Power exercises: Exercises with weight.
  • Exercise of equilibrium: Yoga, Tai-you.

• Attention and concentration: Improving attention and concentration helps to better remember information.

  • Concentration exercises: Focus on one object or task for a certain time.
  • Elimination of distracting factors: Elimination of distracting factors, such as noise and notifications on the phone.
  • Setting goals: Setting specific goals helps to focus on objectives.
  • Pomodoro technique: Work within 25 minutes followed by a 5-minute break.

• Organization: The organization of information and tasks helps to improve memory and productivity.

  • Posts: Write down important information so as not to forget it.
  • Using the organizer: Use the organizer to plan tasks and meetings.
  • Creating lists: Create lists of tasks, purchases and other things.
  • Simplification of the situation: Get rid of unnecessary things so as not to be distracted.

• Regular medical examinations: Regular medical examinations help to identify and treat medical conditions that can cause memory deterioration.

Final recommendations:

Improving memory is a comprehensive process that requires a combination of proper nutrition, dietary supplements (on the recommendation of a doctor), mental training, stress management, high -quality sleep, physical activity and organization. Be patient and persistent, and you will definitely see the results.

It is important to remember: The information presented in this article is intended only for information purposes and should not be considered as a medical council. Before using any dietary supplements or making changes to your diet and lifestyle, it is necessary to consult a doctor.