Three Often Overlooked Tips To Boost Memory By Martin Reilly
Feeling frustrated that your memory just isn’t what it used to be? Take comfort in knowing that you definitely are not alone. Poor memory is one thing that most people will complain about as they get older.
But, does your memory have to decline with age? While some age-related cognitive decline can be expected, it doesn’t have to happen. Not with proper brain training and focus.
Most people already know about the most commonly recommended tips to help improve brain health: eat a diet rich in antioxidants and omega-3 fatty acids, focus on reading more often, and practice brain related exercises to help improve your overall memory capacity.
But, are there other things that you can be doing to help improve your overall memory? Things that you could be overlooking?
Let’s take a look at three often missed factors that can really have a strong influence on your memory ability.
- Vitamin D
Vitamin D is one vitamin that gets missed by the general population. This is by and large because vitamin D is not found in many foods we eat at all, therefore unless you are supplementing, you are going to fall short.
Your best bet of getting vitamin D in through natural food intake is from drinking milk, which has been fortified with this nutrient.
Otherwise, you’re likely falling short. But, by adding 200-4000 IU’s per day, you can help get yourself out of deficiency. This is important because vitamin D receptors in the body help to increase the nerve growth in the brain. Research has also illustrated that adults who have vitamin D deficiency are more likely to also note that they are going to have poorer overall brain function and may also not be as mentally fit as adults who are getting sufficient levels of vitamin D.
This is all on top of the fact that vitamin D will help to improve your bone health as well, so clearly this is one vitamin that you can’t afford to miss out on.
- Intermittent Fasting
The next thing that you can do to help boost memory is actually implementing some intermittent fasting into your protocol. This is where you fast for 14-16 hours per day, eating only during your ‘eating window’.
Sound scary?
It really isn’t. it can be as easy as stopping eating after dinner and skipping breakfast the next morning. When doing this, you can fast from around 8 p.m. at night until noon the next day, giving you that 16 hour fasting window. Break your fast at lunch and you’ll be reaping the benefits.
Intermittent fasting has been shown to not only help to improve brain health as it can help to train your brain to run on ketones as an alternative fuel source (rather than glucose), but it may also help to improve longevity and even reduce your risk of other diseases such as diabetes as well.
Even if you only fast a few days a week, you can still reap some benefits.
- Probiotic Intake
Finally, the last thing that you should be doing to help boost your memory is make sure that you are getting enough probiotics into your day. Again, this is something that most people fall short on.
Probiotics are the healthy bacteria that are found in the gut and assist with digestion as well as keeping your immune system strong. As it turns out, they also play a key role in brain health and memory.
The foods richest in probiotics include live culture bacteria, kombutcha, miso soup, as well as any other fermented foods.
If you are not eating these regularly, consider adding a probiotic supplement to your day.
It could help make a big difference.
So next time you are cursing your memory for not being as good as it should be, consider these three tips. The more you can do to get your memory in line, chances are, the better your recall ability will be.
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Image sources:
http://www.thelist.com/34164/acne-mistakes-youre-probably-making-and-how-to-fix-them/
https://agileleanlife.com/easily-lose-weight-intermittent-fasting/
http://www.metronews.ca/life/health/2017/04/25/what-you-need-to-know-about-probiotic-yogurt.html