Treating your body well can enhance your ability to process and recall information.

Healthy Habits that Improve Memory

Regular exercise
  • Increases oxygen to your brain.
  • Reduces the risk for disorders that lead to memory loss, such as diabetes and cardiovascular disease.
  • May enhance the effects of helpful brain chemicals and protect brain cells.

Managing stress
  • Cortisol, the stress hormone, can damage the hippocampus if the stress is unrelieved.
  • Stress makes it difficult to concentrate.

Good sleep habits
  • Sleep is necessary for memory consolidation.
  • Sleep disorders like insomnia and sleep apnea leave you tired and unable to concentrate during the day.

Not smoking
  • Smoking heightens the risk of vascular disorders that can cause stroke and constrict arteries that deliver oxygen to the brain.

Nutrition and Memory improvement

You probably know already that a diet based on fruits, vegetables, whole grains, and “healthy” fats will provide lots of health benefits, but such a diet can also improve memory. Research indicates that certain nutrients nurture and stimulate brain function.

  • B vitamins, especially B6, B12, and folic acid, protects neurons by breaking down homocysteine, an amino acid that is toxic to nerve cells. They’re also involved in making red blood cells, which carry oxygen. (Best sources: spinach and other dark leafy greens, broccoli, asparagus, strawberries, melons, black beans and other legumes, citrus fruits, soybeans.)
  • Antioxidants like vitamins C and E, and beta carotene, fight free radicals, which are atoms formed when oxygen interacts with certain molecules. Free radicals are highly reactive and can damage cells, but antioxidants can interact with them safely and neutralize them. Antioxidants also improve the flow of oxygen through the body and brain. (Best sources: blueberries and other berries, sweet potatoes, red tomatoes, spinach, broccoli, green tea, nuts and seeds, citrus fruits, liver.)
  • Omega-3 fatty acids are concentrated in the brain and are associated with cognitive function. They count as “healthy” fats, as opposed to saturated fats and trans fats, protecting against inflammation and high cholesterol. (Best sources: cold-water fish such as salmon, herring, tuna, halibut, and mackerel; walnuts and walnut oil; flaxseed and flaxseed oil)
    Because older adults are more prone to B12 and folic acid deficiencies, a supplement may be a good idea for seniors. An omega-3 supplement (at any age) if you don’t like eating fish. But nutrients work best when they’re consumed in foods, so try your best to eat a broad spectrum of colorful plant foods and choose fats that will help clear, not clog, your arteries. Your brain will thank you!

Excerpted with permission from Healthy Aging Tips. Visit http://www.helpguide.org to see the full article with links to related articles.  © Helpguide.org. All rights reserved. This material is for information and support; not a substitute for professional advice.