How can I improve the performance of smart memories

5 nutritional tips for a better memory

Table of Contents

  1. This is what our expert Ulrike Gonder says
  2. Avoid added sugar
  3. Get enough sleep
  4. Avoid excessive alcohol consumption
  5. Eat omega-3 fatty acids
  6. Maintain a healthy weight
  7. Train your memory
  8. Avoid refined carbohydrates like white flour
  9. Meditate
  10. Eat foods that are high in antioxidants
  11. Check your vitamin D levels
  12. Knowledge to take away

When faced with stress in everyday life, it is often difficult not to lose track. This can get frustrating quickly.

In the course of life you can too genetic diseases Such as Alzheimer's can be responsible for memory loss, but both diet and lifestyle have an impact on memory performance and should therefore not be underestimated (1).

That's what our expert says

The ecotrophologist and science journalist is a real professional when it comes to healthy eating with pleasure. In her books, lectures and specialist texts, she prepares evidence-based information in an understandable manner and exposes many a health fairy tale.

"The fact that a dwindling ability to remember is normal with increasing age is now being critically questioned. For example, omega-3 fats, foods rich in vitamin E and flavonol as well as the Mediterranean diet can protect the brain cells and prevent damage. Ketones meanwhile compensate for an age-related decrease in sugar turnover . Certain vital substances can also lower the homocysteine ‚Äč‚Äčlevel - a protein that attacks memory and cognition. Vitamins B6, B12 and folic acid play an important role in this. "

  • Recommended foods: Avocados, fennel, basil, raspberries, walnuts, kale, organic chicken, lentils, yogurt, coconut oil
  • Unfavorable foods: Chicken nuggets, cola, potato chips, cookies

There are 10 ways that you can naturally improve your memory with these 10 ways that are easy to incorporate into everyday life.

1. Avoid added sugar

Ingesting too much industrially produced sugar can not only increase the risk of health problems and chronic diseases, but can also impair memory (2).

Research has shown that a high-sugar diet can worsen memory, especially short-term memory.

In a study of more than 4,000 people, it was found that the test subjects who consumed more sugary drinks compared to those who consumed less sugar had, on average, poorer memory (3).

Eating less sugar therefore not only helps to strengthen memory, but also improves overall health (4).

Regular consumption of sugar can negatively affect brain volume and memory.

In this article, we'll show you 12 ways you can manage to eat less sugar:

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2. Get enough sleep

Insufficient sleep can have a bad effect on our memory performance. When you sleep, short-term memory is converted into long-term memory and an important process takes place in the brain. Sufficient sleep is therefore very important in order to consolidate new memory contents in the brain (5).

One study revealed that due to sleep deprivation, neurons in the CA1 region exhibited a less dense and shorter network of neurons. With a longer rest phase, the density and length normalized again. Insufficient sleep seems to reduce memory performance (5).

Also read: Fall asleep quickly: the 10 best tips

Another study looked at children between the ages of ten and fourteen. 20 children were trained for a memory test in the evening and were asked questions the next morning.

The other group was interviewed on the same day of the memory training without having slept between training and test. The 20 children who slept between training and the test performed 20 percent better than the other test group (7).

To avoid harm to health, adults are recommended to sleep seven to nine hours (8).

Sufficient sleep helps to consolidate memories and can thus ensure better memory performance.

3. Avoid excessive alcohol consumption

It is not unknown that too much alcohol is not healthy. But drinking alcohol regularly can also affect our memory.

One study found that women and men who consume 14 to 21 glasses of alcohol per week over a long period of time have two to three times more risk of hippocampal shrinkage than nondrinkers (9).

This part of the brain (hippocampus) is responsible for memory and spatial orientation. Repeated drinking can damage the hippocampus because alcohol has neurotoxic effects on the brain.

A drink or two every now and then is perfectly fine and not harmful. However, excessive consumption should be avoided to protect memory (10).

Alcohol can reduce memory performance. Occasional moderate drinking is not a problem; too much alcohol can be harmful to the brain.

4. Eat omega-3 fatty acids

Omega-3 fatty acids are very important for health and, in addition to strengthening the immune system, thanks to the docosahexaenoic acid (DHA) they contain as a cell building block, contribute to the formation of new synapses, which promotes the ability to learn.

In addition, the healthy fats lower the risk of heart disease, stroke, and cancer, reduce dementia, and can even prevent the onset of serious mental illness (11).

In the meantime, numerous studies have shown that children who have been supplied with the important fatty acids may develop better motor and cognitive skills.

A Norwegian study has shown that 262 four-year-old children whose mothers consumed a DHA-rich oil during pregnancy and breastfeeding had a comparatively higher IQ. In addition, the intake of DHA in young children leads to improved psychomotor development (12).

A study of 36 adults with mild cognitive impairment found that short-term memory and recall improved significantly after consuming concentrated fish oil supplements for 12 months (13).

It is therefore worthwhile to incorporate the important omega-3 fatty acids into your diet.

Fish and fish oil supplements are rich in omega-3 fatty acids and can be very beneficial for memory.

This expert video explains what essential fatty acids are and what they are contained in:

5. Maintain a healthy weight

A healthy body weight is important for both wellbeing and mental fitness.

A study of 50 participants aged 18 to 35 found that poor memory test performance may be related to a higher body mass index (14).

This body mass index can lead to the fact that certain cognitive tasks can be disturbed in young adults, making it more difficult for people to remember the past.

In the study, scientists examined 50 test persons between the ages of 18 and 35 who had a body mass index ranging from 18 to 51. A BMI of 25 to 30 indicates overweight, a BMI over 30 is considered obese.

The study tested memory and memory. The results showed that people with a higher body mass index had poorer memories than those with a healthy body weight (15).

Obesity can have a negative impact on memory, which is why a healthy body weight is even more important.

6. Train your memory

To improve your memory, various memory games can be very helpful. Whether crossword puzzles, memory, Sudoku and other games - there are many entertaining and effective training courses and mobile applications that strengthen memory and memory.

At best, these games can also reduce the risk of dementia in the elderly (16).

One study tested three different types of memory training and found that regular training can actually improve training performance, but that the type of memory game that matters (17).

Another study with around 4,700 participants showed that even 15 minutes of online memory training on at least five days a week had significantly improved short-term and working memory as well as concentration and problem-solving compared to another control group (18).

Memory challenging games can boost memory and even reduce the risk of dementia.

7. Avoid refined carbohydrates like white flour

Proper nutrition plays an important role in the brain. In particular, consuming large amounts of refined carbohydrates like cookies, white bread, and cakes can damage your memory.

A study of 245 elementary school students showed that the children who ate high levels of refined carbohydrates had poorer scores on certain intelligence tests (19).

Another study of 317 healthy children found that those who consumed more processed carbohydrates like white rice, pasta, and fast food had decreased their cognitive performance, including poorer short-term and working memories (20).

So if you eat a lot of sweets or ready-to-eat meals with a lot of sugar and heavily processed grain and potato products, you will not promote your memory. It always depends on the amount of food. Always according to the motto: everything in moderation.

Refined carbohydrates cause blood sugar levels to rise, which can damage the brain over time.

Here you will find all the important information about carbohydrates:

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8. Meditate

Meditation is already known for its relaxing and calming effects on our mind and body.

Studies have already shown that regular meditation not only trains attention and concentration in the long term, but can also lead to changes in important brain regions. Scientists report that meditating for as little as 20 minutes a day can improve mental ability.

For this purpose, 49 participants were divided into two groups. One group listened to an audio book for 20 minutes four days a week and the other group meditated during this time.

The aim of this examination was to test the subjects' mood, visual alertness and ability to concentrate.

The mood had actually improved in both groups, but a significant increase in cognitive abilities was noted in the meditation group (21).

Meditation is not only good for the body but also for the brain and can improve concentration and cognitive skills.

9. Eat foods that are high in antioxidants

If you eat a lot of anti-inflammatory foods, that is, foods with antioxidants, you can improve your memory in this way.

Antioxidants help reduce inflammation by protecting cells from free radicals, which can cause harmful reactions in the body and lead to disease (22).

Antioxidants are mainly found in fruits and vegetables. Berries in particular are particularly rich in antioxidants.

One study looked at the health effects of blueberries in more detail. Due to their high concentration of flavonoids, blueberries are said to have a positive anti-inflammatory and antioxidant effect.

For example, in one study, twelve seniors between 65 and 77 years of age drank 20 milliliters of concentrated blueberry juice (equivalent to approx. 230 grams of fresh blueberries) and a comparison group of 14 test subjects drank a placebo juice. Before and after drinking the juice, various cognitive tests and an MRI image were taken to determine the activity in the brain.

It was found that the subjects who drank the blueberry juice had improved brain activity and blood flow in various brain areas after twelve weeks. The blueberry juice drinkers also performed better in the cognitive test, in which memory was asked, in contrast to the other group (23).

Anti-inflammatory foods are good for the brain. Vegetables and fruits, and especially berries, are rich in antioxidants and improve memory.

In this video you will learn why blueberries are so healthy:

10. Check your vitamin D levels

Vitamin D plays an important role in physical health. Vitamin D deficiency can cause health problems and impair the cognitive functions of the brain, as well as increasing the risk of dementia (24).

In a study from California, 90 percent of around 3,700 subjects had a vitamin D deficiency, even below the public recommendation. The normal range begins at 60 nanograms per milliliter and a blood level of up to 150 nanograms per milliliter in order to be optimally supplied with the important vitamin D.

Interesting too: Vitamin D Deficiency: Do You Know These 5 Symptoms?

The study found that a high dose of vitamin D can reduce the rate of diseases such as breast cancer, multiple sclerosis and type 1 diabetes. With an optimal dosage, the incidence rate can even be reduced by half (25).

Not only can illnesses be prevented, but memory can also be strengthened with vitamin D.

A long-term study with 318 adults over five years has shown that subjects who had less than 20 nanograms per milliliter of vitamin D in their blood had poorer memory and cognitive abilities than those who had normal vitamin D levels ( 26).

To find out if you need more vitamin D, a blood sample must be taken.

There are now numerous vitamin D preparations, as powder or as capsules, which can be purchased from Amazon, for example, after medical consultation and recommendations, to treat vitamin D deficiency.

80 capsules cost around 24.90 euros.

A sufficient supply of vitamin D is not only important to prevent diseases, but can also have a positive effect on our memory performance.

This article explains the symptoms of vitamin D deficiency and what you can do about a deficiency:

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Knowledge to take away

There are a few ways to strengthen and improve memory. Lifestyle plays an important role in this.

A low-sugar, healthy and balanced diet that includes essential foods such as omega-3 fatty acids and antioxidants is just as important as maintaining a certain level of physical fitness to improve memory and memory.

Whether with meditation, memory games or other daily routines: With these 10 helpful tips, which can be easily integrated into everyday life, you can promote your brain and thus your intellectual performance.