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: Understanding the memory and its mechanisms

1.1. Memory architecture: multi -layer approach

Memory is not a single storage, but a complex, multilayer system, which includes various types and processes. Understanding this architecture is critical of developing effective memory improvement strategies.

• Sensory memory: This is a short -term storage of information received from the senses. Information is stored in sensory memory only a fraction of a second, allowing the brain to filter and choose the most relevant data for further processing. An example is the visual image that remains in the memory for a short time after the gaze is allotted from the object.

• Short -term (working) memory: This is an active system that temporarily holding and processing information. Working memory is limited by the volume and time of storage (usually about 7 elements for 20-30 seconds). It is used to solve problems, understanding of speech, training and decision -making. Improving working memory directly affects cognitive functions.

• Long -term memory: This is a relatively constant storage of information capable of holding huge amounts of data for a long time, from a few minutes to all life. Long -term memory is divided into:

  • Declarative (obvious) memory: Consciously extracted information. Divided into:

    • Episodic memory: The memory of events that took place at a certain time and place (for example, memories of the first day at school).
    • Semantic memory: The memory of general knowledge, facts and concepts (for example, knowledge of the capital of France).

  • Non -coolate (implicit) memory: Information, extracted unconsciously, through actions and skills. Divided into:

    • Procedure memory: The memory of skills and habits (for example, cycling, playing a musical instrument).
    • Price: Changing the perception of the stimulus under the influence of previous experience.
    • Classic determination: Associative training, in which the stimulus causes a certain reaction.

1.2. Neurobiological mechanisms of memory

The formation and storage of memories is complex processes occurring at the level of neurons and synapses. Key players:

• Hippocampus: He plays a central role in the formation of new long -term memories, especially episodic memory. He is involved in encoding information and consolidating memories (transferring information from short -term memory to long -term). Damage to the hippocampus leads to amnesia, the inability to form new memories.

• Almond -shaped body (amygdala): Is responsible for the emotional coloring of memories. Emotionally significant events are better remembered, since Amigdala enhances the process of consolidation of memories, activating the hippocampus.

• Prefrontal bark: Participates in working memory, planning, making decisions and controlling cognitive functions. It allows you to keep information in working memory, manipulate it and integrate with another information.

• Sinapses: The connections between neurons. Strengthening synaptic connections (synaptic plasticity) is a key mechanism for memory formation. The process known as long -term potential (LTP) enhances the synaptic transmission, making neurons more susceptible to stimulation.

• Neurotransmitter: Chemicals transmitting signals between neurons. Important neurotransmitters for memory:

  • Acetylcholine: Plays an important role in teaching and memory. Acetylcholine deficiency is associated with a deterioration in cognitive functions, including in Alzheimer’s disease.
  • Glutamate: The main exciting neurotransmitter, participating in synaptic plasticity and LTP.
  • Gamk (gamma-aminobral acid): The main brake neurotransmitter, which regulates the excitability of neurons and balancing the activity of glutamate.
  • Dofamine: Participates in the processes of attention, motivation and training with reinforcement.

1.3. Factors affecting memory

Many factors can affect memory, both positively and negatively.

• Age: With age, cognitive functions, including memory, can worsen. This is due to age -related changes in the brain, such as a decrease in brain volume, a decrease in synaptic plasticity and a decrease in the level of neurotransmitters.

• Stress: Chronic stress negatively affects memory, especially on hippocampus. Cortisol, stress hormone, can damage the neurons of the hippocampus and violate the processes of consolidation of memories.

• Dream: Dream plays a critical role in the consolidation of memories. During sleep, the brain processes and fixes the information received during the day. The lack of sleep worsens cognitive functions, including memory and attention.

• Diet: Food has a huge impact on the brain and memory. The lack of nutrients, such as B vitamins, omega-3 fatty acids and antioxidants, can worsen cognitive functions.

• Physical activity: Physical exercises improve blood supply to the brain, stimulate the growth of new neurons (neurogenesis) and increase the level of neurotransmitters, which positively affects memory and cognitive functions.

• Cognitive activity: Constant mental activity, such as reading, solving and studying the new, helps maintain the brain in good shape and improves cognitive reserves.

• Diseases: Some diseases, such as Alzheimer’s disease, Parkinson’s disease, depression and stroke, can cause a deterioration in memory and cognitive functions.

• Medicines: Some drugs can have a negative effect on memory, for example, anticholinergic drugs, benzodiazepines and some antidepressants.

Section 2: The role of nutrition in improving memory

2.1. Key nutrients for the brain

The brain is one of the most energy -consuming organs that requires a constant influx of nutrients for normal operation. Some nutrients are especially important for the health of the brain and memory.

• Omega-3 fatty acids: Essential fats necessary for the structures and functions of the brain. DHA (preshase acidic acid) is the main structural component of the cell membranes of the brain and plays an important role in synaptic plasticity and the transmission of nerve impulses. EPA (eicosapentaenoic acid) has anti -inflammatory properties that can protect the brain from damage. Sources: fatty fish (salmon, mackerel, sardines), linen seed, walnuts.

• B vitamins B: They play an important role in the energy metabolism of the brain and the synthesis of neurotransmitters.

  • Vitamin B1 (TIAMIN): It is necessary for glucose metabolism, the main source of energy for the brain. Tiamine deficiency can lead to a deterioration in memory and cognitive functions.
  • Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin, dopamine and GABA.
  • Vitamin B9 (folic acid): It is necessary for the growth and development of cells, including neurons. Folic acid deficiency can lead to a deterioration in cognitive functions and an increase in the risk of depression.
  • Vitamin B12 (cobalamin): It is necessary to maintain the health of the nervous system and the synthesis of myelin, the protective membrane of the nerve fibers. Vitamin B12 deficiency can lead to neurological problems, including memory deterioration and cognitive functions.

  Sources: meat, fish, eggs, dairy products, whole grain products, green leafy vegetables.

• Antioxidants: They protect the brain from damage caused by free radicals, unstable molecules that can damage cells and DNA. Antioxidants, such as vitamin C, vitamin E, beta-carotene and polyphenols, neutralize free radicals and protect the brain from oxidative stress.

  Sources: fruits, vegetables, berries, nuts, seeds, green tea.

• Kholin: Acetylcholine precursor, neurotransmitter, playing an important role in training and memory. Kholin is necessary to maintain the health of cell membranes and transmit nerve impulses.

  Sources: eggs, liver, meat, fish, soy, broccoli, cauliflower.

• Iron: It is necessary to transport oxygen to the brain. Iron deficiency can lead to anemia, fatigue and deterioration of cognitive functions.

  Sources: red meat, poultry, fish, legumes, green leafy vegetables.

• Zinc: He plays an important role in synaptic plasticity and the transfer of nerve impulses. Zinc deficiency can lead to a deterioration in memory and cognitive functions.

  Sources: meat, seafood, nuts, seeds, legumes.

• Magnesium: Participates in the regulation of the nervous system, reducing stress and improving sleep, which positively affects memory.

  Sources: green leafy vegetables, nuts, seeds, whole grains.

2.2. Products useful for memory

The inclusion of certain products in the diet can significantly improve memory and cognitive functions.

• Fat fish (salmon, mackerel, sardins): Omega-3 fatty acids are rich, which are necessary for the health of the brain and memory. It is recommended to consume fatty fish at least twice a week.

• Berries (blueberries, blueberries, strawberries): We are rich in antioxidants, especially anthocyans, which protect the brain from damage and improve cognitive functions. Studies show that regular use of berries can improve memory and slow down the age -related decrease in cognitive functions.

• Green sheet vegetables (spinach, cabbage, broccoli): We are rich in vitamins of group B, antioxidants and other nutrients necessary for the health of the brain.

• Nuts and seeds (walnuts, almonds, chia seeds, flax seeds): Omega-3 fatty acids, antioxidants, vitamin E and magnesium are rich. Regular use of nuts and seeds can improve cognitive functions and protect the brain from age -related changes.

• Eggs: We are rich in Kholin, which is necessary for the synthesis of acetylcholine, neurotransmitter, which plays an important role in teaching and memory.

• Avocado: Richly mono-saturated fats that improve blood supply to the brain and maintain health of the cardiovascular system.

• Whole grain products (oats, brown rice, movie): Provide the brain with a stable source of glucose necessary for energy.

• Green tea: It contains antioxidants, such as catechins, and L-theanine amino acid, which can improve cognitive functions, increase concentration and reduce stress.

• Dark chocolate: Contains flavonoids that improve the blood supply to the brain and cognitive functions. Choose dark chocolate with cocoa content at least 70%.

• Turmeric: Contains curcumin, a powerful antioxidant and an anti -inflammatory substance that can protect the brain from damage and improve cognitive functions.

2.3. Food that should be avoided

Some products and diets can negatively affect memory and cognitive functions.

• Processed products: They contain a lot of sugar, salt and unhealthy fats that can worsen cognitive functions and increase the risk of diseases, such as diabetes and cardiovascular diseases.

• Sahar: Excessive sugar consumption can lead to insulin resistance, inflammation and deterioration of cognitive functions.

• Transjir’s: Contained in processed products, such as fast food, baking and margarine. Transfiders increase the level of “poor” cholesterol (LDL) and reduce the level of “good” cholesterol (HDL), which increases the risk of developing cardiovascular diseases and worsens cognitive functions.

• Alcohol: Excessive drinking can damage the brain and worsen memory and cognitive functions.

• Artificial sweeteners: Some studies show that artificial sweeteners can negatively affect cognitive functions.

• Allergies or intolerance: In people with food allergies or intolerance, the use of these products can cause inflammation and deterioration of cognitive functions.

2.4. Examples of diets beneficial for the brain

Some diets are especially useful for brain and memory health.

• Mediterranean diet: It is based on the use of a large number of fruits, vegetables, whole granular products, fish, olive oil and moderate amount of red wine. Studies show that the Mediterranean diet can improve cognitive functions, protect the brain from age -related changes and reduce the risk of developing Alzheimer’s disease.

• Mind Dieta: A combination of the Mediterranean diet and diet Dash (Dietary Approaches to Stop Hypertension). Mind diet is aimed at improving brain health and reducing the risk of Alzheimer’s disease. It includes the use of a large amount of green leafy vegetables, berries, nuts, olive oil, fish, whole grain products and legumes.

Section 3: Bad to improve memory

3.1. Review of popular dietary supplements for memory

The dietary supplement market offers many products positioned as means for improving memory and cognitive functions. It is important to approach the choice of dietary supplements with caution and advice from a doctor.

• Ginkgo biloba: A plant extract that improves blood circulation and can improve memory and concentration, especially in older people. Some studies show that ginkgo bilobe can help slow down the progression of Alzheimer’s disease.

• Bacopa Monnieri (Bakop Monier): Ayurvedic plant that improves cognitive functions, memory and learning. Studies show that Bakop Monier can help reduce anxiety and improve mood.

• L-theanine: The amino acid contained in green tea. L-theanine can improve concentration, reduce stress and improve sleep, which positively affects memory.

• Phosphateidixine: Phospholipid, which is an important component of cell membranes of the brain. Phosphatidylserin can improve memory, concentration and cognitive functions, especially in the elderly.

• Acetyl-L-carnitine: An amino acid that improves the energy metabolism of the brain and can improve memory and cognitive functions. Some studies show that acetyl-L-carnitine can help slow down the progression of Alzheimer’s disease.

• Creatine: An organic compound that improves the energy metabolism of the brain and can improve memory and cognitive functions, especially when performing complex tasks.

• Alfa-GFH (Alfa-Glycerylphosphereholin): Acetylcholine precursor, which improves cognitive functions, memory and learning.

• GUPERZIN A: Acetylcholinerase inhibitor, an enzyme that breaks down acetylcholine. Gepersin and can increase the level of acetylcholine in the brain and improve memory and cognitive functions.

• Lion Gryva (Hericium Erinaceus): The fungus, which stimulates the growth of nerve cells and can improve cognitive functions, memory and mood.

• Piracetam (nootropil): Nootropic drug that improves cognitive functions, memory and learning. Piracetam is a prescription drug and should be used only under the supervision of a doctor.

3.2. Scientific evidence of the effectiveness of dietary supplements

The effectiveness of dietary supplements to improve memory is the subject of active research. It is important to critically evaluate scientific data and take into account that the results of research can be contradictory.

• Ginkgo biloba: Some studies have shown that ginkgo bilobe can improve memory and cognitive functions in people with Alzheimer’s disease or other cognitive disorders. However, other studies did not show a significant effect.

• Montonnier Bacofe: Studies have shown that Bakop Monier can improve memory, learning and cognitive functions in healthy people and people with cognitive impairment.

• L-theanine: Studies have shown that L-theanine can improve concentration, reduce stress and improve sleep, which positively affects memory.

• Phosphateidixine: Some studies have shown that phosphatidylserin can improve memory, concentration and cognitive functions in older people.

• Acetyl-L-carnitine: Some studies have shown that acetyl-L-carnitine can improve memory and cognitive functions in people with Alzheimer’s disease or other cognitive disorders.

• Creatine: Studies have shown that creatine can improve memory and cognitive functions, especially when performing complex tasks.

3.3. Risks and side effects of dietary supplements

Bades are not medicines and are not subject to the same strict regulation as drugs. It is important to know about possible risks and side effects.

• Interaction with drugs: Some dietary supplements can interact with drugs by changing their effectiveness or causing side effects. It is important to inform the doctor about all the dietary supplements you accept.

• Allergic reactions: Some dietary supplements can cause allergic reactions in people with sensitivity to certain ingredients.

• Side effects: Some dietary supplements can cause side effects, such as headache, nausea, stomach disorder and insomnia.

• Low quality: Some dietary supplements may contain the ingredients not indicated on the label, or contain the ingredients in irregular dosages.

3.4. Recommendations for the selection and use of dietary supplements

• Consult a doctor: Before you start taking any dietary supplements, especially if you have any diseases or you take medicines.
• Choose trusted manufacturers: Buy dietary supplements from reliable manufacturers who test products for cleanliness and efficiency.
• Follow the recommended dosages: Do not exceed the recommended dosages of dietary supplements.
• Observe the reaction of the body: Carefully follow the reaction of your body to dietary supplements and stop taking it if there are any side effects.
• Do not replace dietary supplements with a healthy lifestyle: Bades should not replace healthy nutrition, regular physical exercises and sufficient sleep.

Section 4: Other memory improvement strategies

4.1. Cognitive training and exercises

Regular cognitive training can help improve memory, attention and other cognitive functions.

• Games for brain training: There are many games and applications designed for brain training, such as Sudoku, crosswords, puzzles and memory games.
• Reading: Reading books and articles stimulates the brain and helps to improve the vocabulary, understanding of the read and memory.
• Learning a new language: Learning a new language is a great way to train the brain and improve cognitive functions.
• Training in new skills: Training in new skills, such as playing a musical instrument, drawing or programming, stimulates the brain and helps improve cognitive reserves.
• Meditation: Meditation helps reduce stress, improve concentration and memory.

4.2. Mnemonics methods

Mnemonics methods are techniques that help improve the memorization of information, associating it with something familiar or memorable.

• Association method: Binding new information with something already known or memorable.
• Lokusi method (memory palace): Binding information with certain places in a familiar place, for example, in your house.
• Acronyms and abbreviations method: The use of acronyms or abbreviations to memorize lists or sequences.
• Method Riffm and Song: Removing information using rhymes and songs.
• Visualization method: Creation of bright and memorable images to memorize information.

4.3. Stress and sleep management

Stress and lack of sleep negatively affect memory and cognitive functions. It is important to learn how to manage stress and provide yourself with a sufficient dream.

• Relaxation techniques: Meditation, yoga, deep breathing and progressive muscle relaxation help reduce stress and improve sleep.
• Physical activity: Regular physical exercises help reduce stress, improve mood and sleep.
• Healthy sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
• Limit the consumption of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
• Create a comfortable sleeping atmosphere: Provide the darkness, silence and cool in the bedroom.

4.4. Physical activity

Physical activity improves blood supply to the brain, stimulates the growth of new neurons and increases the level of neurotransmitters, which positively affects memory and cognitive functions.

• Aerobic exercises: Running, swimming, cycling and walking improve the blood supply to the brain and stimulate the growth of new neurons.
• Power training: Power training helps improve cognitive functions and protect the brain from age -related changes.

4.5. Social interaction

Social interaction stimulates the brain, improves mood and cognitive functions.

• Communication with friends and family: Regular communication with friends and family helps maintain cognitive functions and reduce the risk of depression.
• Participation in social events: Participation in social events, such as interest clubs, volunteer activities and public work, stimulates the brain and improves cognitive functions.

Section 5: Final recommendations

Improving memory is a comprehensive process that requires a combination of various strategies. Proper nutrition, dietary supplements (after consulting a doctor), cognitive training, stress management, sufficient sleep, physical activity and social interaction – all this plays an important role in maintaining brain health and improving memory. There is no magic tablet to improve memory. It is necessary to make efforts and regularly follow a healthy lifestyle in order to keep the brain in tone and improve cognitive functions.

Important comments:

• This article is intended only for information purposes and should not be considered as a medical consultation.
• Always consult a doctor before taking any dietary supplements or making changes to your diet or lifestyle.
• The effectiveness of dietary supplements can vary depending on the individual characteristics of the body.
• The research results of dietary supplements can be contradictory.
• Do not replace dietary supplements with a healthy lifestyle.
• Follow caution when choosing dietary supplements and buy them only from reliable manufacturers.

This is the end of the article.