The brain of each of us stores a huge database accumulated throughout life. And sometimes it happens that remembering something important and necessary at the moment can be very difficult.

Living environment, stress, depression, overwork negatively affect our health in general and memory in particular. Memory often weakens after reaching the age of 40 or more years.

I'm not even talking about the consequences of injuries and illnesses.

Our nutrition is the basis of overall health and, of course, memory. If you constantly eat haphazardly, on the run, on the go, mainly with snacks, then over time the lack of nutrients and beneficial substances that come to us from food begins to affect your body.

While a person is young and healthy, he does not notice this. But by the age of 30-35 (and for some, much earlier) due to incorrect and unbalanced problems with metabolism and health appear. And including brain activity. The brain stops working at full capacity and this is where memory problems arise. And, as you know, the speed of thinking depends on the quality of memory, and therefore the development of a person and the quality of his life, because It is the brain that controls the activity of all organs and systems of our body.

That is why for proper brain function and good memory you need regular and balanced nutrition. There is no miracle diet in the world to improve the quality of memory and overall brain function. All this is achieved only . You just need to slightly adjust your diet, change your habits and your lifestyle a little, and all metabolic processes in your body will be normalized and its general condition will improve and, of course,

Let's take a closer look

To improve brain performance and nourish your gray cells, you can review your diet in favor of foods that are good for the brain.

These products include:

Nuts (walnuts, pistachios, almonds)

Nuts slow down the aging process of the brain and improve its functionality. Contains fatty acids, phosphorus, iron, iodine.

Carrots - support the brain and protect it from inflammatory processes, prevent cell destruction.

Berries - cranberries, blueberries, raspberries, black currants - are rich in antioxidants, protect the brain from free radicals, activate the formation of new cells in the gray matter of the brain, improve memory and learning

Beetroot and cabbage are the best remedy for preventing Alzheimer's disease, improve mental abilities, stimulate brain activity

Fish (salmon, tuna, cod, mackerel, herring and other sea fish) - contains polyunsaturated healthy fatty acids, phosphorus, iodine - inhibit age-related changes, an excellent remedy for the prevention of Alzheimer's disease.

Anchovies, oysters, shrimp - contain domethylethanolamine, which improves learning, concentration and prevents mental fatigue

Calf liver - rich in B vitamins, improves memory, helps reduce nervousness

Chicken - rich in vitamins B2, B6 and B12 - strengthens the nervous system, improves memory quality

Red beans are a source of protein, reduce blood sugar levels, normalize brain function

Sea kale is a champion in iodine content, which improves the quality of memory and nerve cells in the brain. This includes sea salt.

Mushrooms (champignons) - contain vitamin B3 and panthenolic acid, help fight fatigue

Green peas - contains thiamine (vitamin B1), improves attention and mood

Turmeric, ginger - improves cerebral circulation and memory. Ginger tea works similarly to coffee. Therefore, it is recommended to drink it for those who cannot drink coffee.

Spinach and leafy greens - contain lutein and other antioxidants, protect brain cells from damage

Dried apricots, raisins, dates and other dried fruits are rich in iron, boron and other trace elements that activate memory.

Vegetable oil - affects the degree of vividness of imagination

Eggplants contain anthocyanin, an antioxidant that protects against brain cell damage.

Potatoes - improves brain performance

Red pepper (paprika) and oranges - slow down the aging process of the body and brain

Grapes and apples - help to concentrate, increase the level of the hormone dopamine, which stimulates cerebral circulation and improves memory

Bananas - contain vitamin B6, which improves memory quality

Pineapples - rich in serotonin, make our senses more sensitive

Pumpkin seeds - contain a set of healthy polyunsaturated acids (omega-3, omega-6), vitamins A; E, zinc, improve memory, speed up brain function

Whole grain bread, cereals, durum pasta, oatmeal - contain B vitamins, improve memory

Dark chocolate - contains magnesium, which is very good for the brain

Green tea - stimulates the nervous system, improves memory

All of these products listed above help our brain and body cope with various problems. Of course, no extremes are needed. Extremes are taken to extremes. Nutrition must be CORRECT AND BALANCED. And thanks to this article you now know What should you eat in order not to lose your memory? Knowing foods that improve memory function, you can adjust your daily diet.

And we also shouldn’t forget about physical activity and training, otherwise the body and the brain will begin to become swollen with fat. Fresh air and proper sleep and rest are also necessary. Of course, nutrition plays a huge role in a person’s life and his health directly depends on it, as does brain function and good memory. Therefore, in order not to become a useless and useless “vegetable” in old age, take care of yourself and your nutrition now.Here the saying: “If the thunder doesn’t strike, the man won’t cross himself” is completely inappropriate. Then it will be too late.

We live at a frantic pace and often forget about our health until it begins to bother us. And only after this are some measures taken to normalize nutrition and improve the health of the body. You can begin to gradually introduce changes into your diet and lifestyle today. Everything is in your hands and no one but yourself can make you healthier.

Good luck!

And always be healthy!

It is generally accepted that memory loss over the years is a natural thing, and all old people become forgetful. But does our memory really have a limit, and is the amount of information we can store limited?

Nothing like that, experts say, our memory is virtually bottomless, and its reserves are inexhaustible.

Human memory capacity

According to doctors, we are born with a huge supply of neurons, and each of them will have to find an area of ​​application in the body, get a “profession”.

Some nerve cells work, sending signals from the senses to the brain, others transmit motor impulses, and others store our memories. And those neurons that did not have time to “specialize” in time die as unnecessary.

Thus, in people who have reached their 8th or 9th decade, the brain becomes 100 grams lighter, but this does not interfere with memory retention. Even if some of the nerve cells associated with its work die, other neurons will take over their tasks, even if they have to “retrain” for this. I wrote about the role of the brain in human life.

How to restore a person's memory

Extend life Everyone can help their nerve cells. To do this, you need to give your brain some serious work. People who are accustomed to intellectual effort not only retain an enviable memory and have excellent attention span, but also feel much more energetic. They get sick less often and recover more easily, because the active work of the brain keeps the whole body in good shape.

As a regular mental effort, we can recommend reading books, but not passively, but meaningfully, when a person strives to remember and understand what he read, to deduce something important for himself. By returning to the contents of a book in our minds or retelling it to others, we force our brains to work at full capacity.

You can keep your mind busy by solving crosswords, writing poetry, or keeping a diary, talking about interesting topics.

Another way to support neurons is to listen to classical music and jazz, especially blues, at night. Good music acts on us like a tuning fork, tuning the whole body into a harmonious mood, improving heart rate and giving healthy sleep.

All this helps train your memory, but if forgetfulness has already taken root, prevention will not save. This is a disease and needs to be treated.

Forgetting someone's name or losing the thread of a conversation happens to everyone - it's okay. But getting lost on a well-known street, or having trouble finding the right words every time, repeating yourself endlessly in conversations - such symptoms cannot be brushed aside.

Memory loss - causes:

• Firstly, Alzheimer's disease. The older the person, the higher the risk of getting it. Among people 70–80 years old, every tenth person is at risk, and among those over 80, every fourth person is at risk.
• Secondly, memory is adversely affected by diseases of the heart and blood vessels - strokes, heart attacks, atherosclerosis, hypertension. Their treatment simultaneously improves memory. Doctor of Medical Sciences, kinesitherapist Sergei Mikhailovich Bubnovsky gives advice on how you can help your heart with three exercises. I wrote about this.

How to treat memory loss

And to strengthen blood vessels, you can do a lot yourself, without taking pills. In particular, a homemade “balm” - hot milk with a pinch of black pepper - can help the treatment (if you do not have low acidity). You need to drink it almost without cooling. Calamus root is useful for cleansing blood vessels. Half a teaspoon of its powder (ground in a coffee grinder) is poured into a glass of boiling water and the infusion is drunk little by little throughout the day.

Light exercise will help improve vascular patency and tone. Each will only take a minute.

Exercises to restore memory:

1. Sitting straight on a chair, pressing your feet to the floor, forcefully pull towards yourself and lower your toes, but do not lift your heels.
2. Also sitting with a straight back, pressing your toes to the floor, pull up and lower your heels.
3. Tighten your buttocks, thighs, and stomach and hold for 10 seconds, then relax and repeat.
4. Retract the abdominal wall to the limit, hold for 10 seconds, release and tighten again.
5. With your shoulders back and your back straight, stretch your arms forward and clench your fists tightly.

These exercises train capillary vessels, invigorate and strengthen the body. They can be done 4-5 times a day - at work, at home, on a bench in the park.

Memory and attention training

You can improve your memory at any age. There are special techniques to help you remember what you need. Their essence is that the easiest thing to remember is what is interesting, full of emotions and images. Even a set of incoherent words (for example, tablecloth, broom, bird) can be turned into a bright picture, and it will stick in your memory. Imagine how you shake off the crumbs from the tablecloth, sweep them away with a broom and give them to the birds - and these three words will no longer leave your head.

Simple Schulz tables are convenient for memory training: draw a square divided into 25 cells and fill it with numbers from 1 to 25 randomly. Set the table aside for a couple of hours, then pick it up and try to find all the numbers in order as quickly as possible. It would be good to prepare several such tables.

Another way to train your brain and improve memory- this is putting together puzzles.

Proper food helps strengthen memory, for example, cabbage and beet dishes, sprinkled with olive oil, food rich in unsaturated fatty acids: nuts, soy and wheat sprouts, red fish, vitamins C and E. And the record holder, containing a lot of useful substances for strengthening memory , the common cranberry is recognized. Eat and be healthy.

Formation of memory