Memory is defined as the ability of the brain to retrieve knowledge and past events, and is divided into long-term and short-term memory, where short memory retrieves recent events, while long-term memory is specialized in retrieving old events, and it is worth noting that with age, memory efficiency may decrease; Where a person needs more time to remember the events, this condition may occur due to a slight mild cognitive impairment, but the problem may be more serious than that if the symptoms are more severe, and the cause may be Alzheimer’s disease, which is caused by damage to the cognitive systems that control Li memory, or forgetfulness may be due to other diseases Kkherv, or depression, may be due to the presence of a mass of Almottaglt blood or tumor on the brain, injury or stroke, or exposure to head injury, and other causes.
Food that improves memory
The brain is considered one of the main organs of the body, as it controls the vital functions of the body such as the heartbeat and breathing, and also makes the person able to think and feel, and the foods that a person eats may contribute to stimulating brain functions, and to strengthen memory and ability to focus, and the brain needs various nutrients to work Better, foods that improve the brain and memory include:
The brain is made up of a large percentage of fats of up to 60%, and half of these are omega-3 fats. Therefore, foods rich in omega-3 acids are beneficial to the brain, including fatty fish such as salmon, sardines, and trout. These acids work to build nerve and brain cells It is one of the essential fats for memory and learning. On the other hand, it is possible for omega-3 to have a role in slowing the deterioration of the mental state resulting from aging, and reducing the risk of developing Alzheimer’s disease, as one study confirmed that people who eat fish regularly increase in Their brains matter is pomegranate Deya contains the nerve cells responsible for emotion, memory, and decision-making. On the other hand, not eating enough omega-3s is associated with an increased risk of depression and poor learning.
Coffee contains caffeine and antioxidants that are beneficial to the brain; and its consumption in the long term can contribute to reducing the risk of diseases of the nervous system, such as Alzheimer’s and Parkinson’s disease. Mood by stimulating the neurotransmitter serotonin, increasing the ability to focus.
Turmeric contains curcumin, which can penetrate the blood-brain barrier, that is, it can reach the brain and provide health benefits to it, it is worth noting that curcumin is an antioxidant and inflammation, and it contributes to improving the memory of people with Alzheimer’s disease, and may also improve symptoms of depression And it promotes the brain-derived neurotrophic factor, which helps the growth of brain cells. On the other hand, curcumin may delay the deterioration of the mental state of the elderly.
The berries contain Anthocyanin compounds that have an antioxidant and anti-inflammatory effect. Antioxidants work to fight inflammation and oxidative stress that can cause brain aging and neurodegenerative diseases. In addition, it has been found that some antioxidants in berries can help improve communication in brain cells Some studies have indicated the role of blueberries in improving memory and delaying short-term memory loss.
Broccoli contains plant compounds, such as antioxidants. It also contains high amounts of vitamin K that contributes to the formation of Sphingolipid, a type of fat found in the brain. Some studies have indicated that increasing the intake of vitamin K may contribute to improving memory, and from On the other hand, eating other vegetables such as spinach, turkey, asparagus and kale helps protect the brain from damage.
As the antioxidants in it help protect the brain from damage caused by free radicals, they also contain zinc that plays a role in transmitting nerve signals, the important magnesium for memory and the ability to learn, copper that helps control nerve signals, and iron that may lead to a deficiency in the body To impaired brain function, and a condition called Brain fog.
One study indicated that eating nuts may reduce the risk of neurological diseases and improve cognition, and in another study conducted on a group of women it was found that women who consumed nuts continuously and for a long time had a stronger memory compared to women who did not take them in the study, and could This effect is due to the fact that the nuts contain vitamin E, antioxidants, and healthy fats. It is worth noting that nuts are one of the most beneficial nuts to the brain, because they contain omega-3 acids.
Eggs contain folic acid, vitamin B12, vitamin B12, vitamin B6, and choline, which are important components of brain health. The body uses choline to produce neurotransmitters called acetylcholine that help control memory and mood. On the other hand, B vitamins contribute to slowing down Mental degeneration that affects a person due to aging, it is worth noting that a lack of vitamin B12 and folic acid is associated with depression.
The caffeine in green tea helps to improve performance, concentration, alertness, and memory. It also contains the amino acid L-theanine, which has the ability to penetrate the blood-brain barrier and increase the activity of the neurotransmitter called Gamma-Aminobutyric acid, and therefore it Relaxation increases, reduces anxiety, and in addition green tea contains antioxidants and polyphenols; these compounds can reduce the risk of developing Alzheimer’s and Parkinson’s disease, and protect the brain from the deterioration of the mental state resulting from aging.
Vitamin C in oranges helps reduce the risk of mental deterioration and Alzheimer’s disease, and it also prevents damage that can arise in brain cells due to free radicals. On the other hand, red grapes, cherries, and plums are beneficial fruits for the brain.
Eating pasta, bread prepared from whole grains, and brown rice, helps to boost memory by providing energy to the brain.
Exercises that strengthen memory
It is possible to strengthen memory and improve mental skills through healthy food and exercise. Also, some simple exercises to strengthen memory can be performed. Among these exercises are the following:
You can write a list of names or tasks that must be done, then save this list, and try to remember it after an hour, and test the amount of words that a person remembers, as this constitutes a good stimulation of the mind.
Learning to play a musical instrument can improve memory. Studies indicate that learning something difficult and new can delay the aging of the brain.
Learn to cook:
Learning to cook helps with more than one use, such as smell, taste, sight, and touch. These senses require the use of various parts of the brain.
Learning a new language:
Language learning needs to be heard, which is a stimulation of the brain, and learning a lot of vocabulary helps reduce the risk of cognitive decline.
When visiting new places, it is possible to map their paths, and it is best to repeat this exercise every time a new place is visited.