Did you know that there is a diet for better memory? Scientific research has shown that even in our late 20s, cognitive abilities begin to decline. This is undoubtedly influenced by our physiology, but poor nutrition, lack of physical activity, and stress also contribute. Situations such as college exams, intense work periods, or making important managerial decisions can take their toll.

Daily activities during stressful periods begin to pose a challenge; maintaining concentration becomes harder, and memory loss becomes more frequent. Although stress is nearly impossible to avoid in modern life, its consequences can be mitigated! Stress can lead to sleep deprivation, a weakened immune system, digestive issues, high blood pressure, depressive moods, and headaches, all of which contribute to a decline in brain function.
When combined with an unbalanced diet and lack of physical activity, this creates a perfect recipe for accelerated loss of concentration and memory. Under stress, our nervous system stimulates increased production of cortisol and adrenaline, which can affect memory and learning abilities, and ultimately make us more prone to depressive moods. Although stress is often unavoidable, we can certainly influence our diet and physical activity. Research has confirmed that a healthy lifestyle can help maintain our brain in good shape even in older age.

How Nutrition Became Important for the Brain

Nutrition Can Be a Powerful Ally for Improving Brain Function, Concentration, and Memory Challenges in achieving our goals include an unbalanced diet, lack of physical activity, and stress. As we age, our brain’s ability to efficiently utilize omega-3 fatty acids declines, which in turn reduces our body’s ability to preserve brain cells essential for concentration and memory. It’s also important to pay attention to mineral intake, primarily selenium, potassium, calcium, and magnesium. Interestingly, consuming just one Brazil nut can already meet the daily selenium requirement. Therefore, it is recommended to consume two nuts, one in the morning and one in the afternoon. A good source of potassium and magnesium is leafy green vegetables, while cheeses and fermented dairy products are excellent sources of calcium. Essential vitamins include the B vitamins, as well as vitamins A, C, and E. B vitamins can be found in whole grain bread and oats, vitamin C in sauerkraut, peppers, and pomegranate, vitamin E in nuts and vegetable oils, and vitamin A in eggs, fish, meat, as well as orange fruits and vegetables.

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If you want to preserve your good memories, it’s time to forget about coffee, energy drinks, alcohol, and smoking. Aside from the immediate pleasure and relief, these substances pave an ideal path to intensifying stress symptoms and developing chronic problems. And that is something you definitely don’t need.

Diet for Better Memory

Scientists have been intensively searching for active substances that could provide protection and relief for brain health. Recently, Bacopa has come into focus, a plant long used in traditional Indian medicine. Recent scientific studies suggest that Bacopa may improve memory, reduce anxiety, and potentially offer protective effects against hyperactivity disorders and the development of Alzheimer’s disease. Some studies suggest that Bacopa extract, when taken, improves memory in otherwise healthy older adults. Although current scientific research is limited due to the fact that this ingredient has only recently been used, it appears that with further scientific studies in the future, Bacopa may become a dietary supplement aimed at addressing brain cell health. Another interesting, but already well-known supplement for improving circulation is Ginkgo Biloba. Ginkgo contains high levels of terpenoids and flavonoids, which are primarily powerful antioxidants that help neutralize free radicals. Free radicals are molecules that do not like to be free; rather, they prefer to bind and cause damage. Although free radicals play an important role in the body as they are produced in normal physiological processes, when present in excessive amounts, they create an imbalance and cause damage at the cellular level. This is known as oxidative stress.
Oxidative stress plays a significant role in the development of cardiovascular diseases, diabetes, as well as the aging process and loss of brain function. Scientific research has shown that Ginkgo Biloba improves circulation in the body, which in turn benefits heart health, reduces symptoms of memory loss, and enhances brain function. These are more than good reasons to consider Ginkgo as a useful ally for better concentration and memory.