Are you forgotten? 5 foods to boost memory

Have you ever gone to the fridge and stood there for a long time without remembering what to get? Or did you forget where you kept your house key and said, “I have a bad memory”? These situations may be signs that the brain needs to be stimulated.

For memory to function well, neurotransmitters play a very important role, especially acetylcholine and dopamine, which act on brain memories and emotions . And it is wrong to think that food and memory do not go together. Investing in foods that are rich in choline, the nutrient responsible for acetylcholine production, and antioxidants, is critical to turbocharging neurons.

Avocado

Source of good fats, it is rich in vitamin E, magnesium, folate and glutathione, which are essential nutrients for neurotransmitters. Magnesium facilitates the transmission of nerve impulse in the brain.

Broccoli and Spinach

Dark green vegetables are great for memory and protect the neuron from oxidation . In addition, they are rich in magnesium, quercetin, beta-carotene, glycosinolate, lutein, sulforane and fiber. Ideally, consume ½ cup three times a week.

Fatty Fish

Sardines, salmon, trout or tuna are rich in essential fats that the body cannot produce on its own, such as omega 3, which aids in neuron integrity and facilitates the passage of information . They are also sources of vitamins B6, B12 and B3

Oilseeds

Invest in nuts and nuts that are sources of selenium, mineral with high antioxidant power and protector of the neuron . They are also rich in vitamin E, alpha lalinolenic acid and ellagic acid that help in brain health

Eggs

Rich in serine, one of the nutrients responsible for dopamine formation, the food helps in attention . It is also rich in vitamin B12, choline (mainly yolk) and phosphorus

Better to avoid

Alcoholic Beverages

In excess, the liquid “steals” nutrients such as vitamins A, B1, B6, B12 and C, zinc magnesium and can cause dehydration, disrupting brain function

Processed foods

They are poor in nutrients and do not contribute to brain development . And they are still rich in trans fats, colorings, flavorings and acidulants

21 Neurobics Exercises that make the Brain Sharp

Like the body, our brains need stimulation to stay active and healthy. This is because over time, the brain also loses its productive capacity and, if not trained with exercise, can fail. Read our Mind Lab Pro vs Qualia Mind alternatives post on WTB.

How does neurobics work?

The neurobics is the inversion of the order of some common movements in our daily lives, altering our way of perception, without, however, having to modify our routine. The goal is to consciously perform actions that lead to emotional and brain reactions. These exercises range from reading the other way around to talking to a neighbor who never says good morning, but who touches on the physical, emotional and mental aspects of our body. “It is these habits that help stimulate nutrient production in the brain by developing its cells and making it healthier.

The more the brain is trained, the sharper it gets, but you don’t have to kill yourself on IQ tests or crossword puzzles to get satisfactory results. “These activities work, but neurobics are even simpler. Instead of signing up for a math super challenge and decorating formulas, how about dressing with your eyes closed or walking backwards?” The purpose of the neurobics is to change routine behavior to “force” memory. It is therefore recommended to turn photos upside down to focus attention or use a new way to go to work.

The role of the senses

The neurobics exercise program offers the brain unusual experiences, using various combinations of its senses – sight, smell, touch, taste, and hearing, as well as emotional and social “senses.”

Techniques to improve cognitive skills:

1- Stimulate the taste, eat different foods

2- Read or view photos upside down focusing on details you never noticed

3- Flip through a magazine and look for a photograph that catches your eye. Now think of 25 adjectives that you think describe the photographed image or subject.

When you go to a restaurant, try to identify the ingredients that make up the dish you have chosen and focus on the subtler flavors. In the end, take the nine test with the waiter or chef

Select a sentence from a book and try to form a different sentence using the same words.

6- Try playing any game or practicing any activity you have never tried before.

7- Buy a puzzle and try to fit the right pieces as fast as you can, timing the time. Repeat the operation and see if you have progressed.

8- Using a dictionary, learn a new word every day and try to introduce it (properly!)

9 – When reading a word think of five others that start with the same letter.

Routine Breaking Techniques

Changing the routine helps to get us out of the usual thinking patterns that lead us to autopilot. Try it:

10 – Wear the wristwatch on your right arm

11 – Walk around the house backwards

12 – Dress with your eyes closed

13 – See the time in a mirror

14 – Swap the computer mouse sideways

15 – Brush your teeth using both hands

16 – When you go to work, use a different route than usual

17 – Make small changes to your daily habits, making them challenging for your brain.

18 – Do some different activity with your other side of the body and stimulate your brain. If you are right handed, how about writing with the other hand?

Memorization Techniques

19 – When entering a room where there are a lot of people, try to determine how many people are on the left and right side. Identify the objects that decorate the room, close your eyes and list them.

20 – Try to memorize what you need to buy at the supermarket instead of making a list. Use memorization techniques or mentally separate the type of products you need. Provided they work, all methods are valid.

21 – Listen to the news on radio or television when you wake up. During the day write down the main points to remember

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