7 Tricks to Improve Your Memory

By Dr. Mercola
It was once believed that brain function peaked during early adulthood and then slowly
declined, leading to lapses in memory and brain fog during your golden years.
Now it's known that our modern lifestyle plays a significant role in contributing to cognitive
decline, which is why exposure to toxins, chemicals, poor diet, lack of sleep, stress, and
much more can actually hinder the functioning of your brain.

The flipside is also true in that a healthy lifestyle can support your brain health and even
encourage your brain to grow new neurons, a process known as neurogenesis.

Your brain's hippocampus, i.e. the memory center, is especially able to grow new cells
and it's now known that your hippocampus regenerates throughout your entire lifetime
(even into your 90s), provided you give it the tools to do so.

These "tools" are primarily lifestyle-based, which is wonderful news. You don't need an
expensive prescription medication or any medical procedure at all to boost your brain, and
your memory. You simply must try out the following tricks to improve your memory.

7 Lifestyle-Based Ways to Improve Your Memory

1. Eat Right
The foods you eat – and don't eat – play a crucial role in your memory. Fresh vegetables
are essential, as are healthy fats and avoiding sugar and grain carbohydrates. You can
find detailed information about nine foods for brainpower here.
For instance, curry, celery, broccoli, cauliflower, and walnuts contain antioxidants and
other compounds that protect your brain health and may even stimulate the production of
new brain cells.
Increasing your animal-based omega-3 fat intake and reducing consumption of damaged
omega-6 fats (think processed vegetable oils) in order to balance your omega-3 to omega-
6 ratio, is also important. I prefer krill oil to fish oil, as krill oil also contains astaxanthin,
which not only protects the omega-3 fats from oxidation but also appears to be particularly
beneficial for brain health.
Coconut oil is another healthful fat for brain function. According to research by Dr. Mary
Newport, just over two tablespoons of coconut oil (about 35 ml or 7 level teaspoons)
would supply you with the equivalent of 20 grams of medium-chain triglycerides (MCT),
which is indicated as either a preventative measure against degenerative neurological
diseases, or as a treatment for an already established case.
2. Exercise
Exercise encourages your brain to work at optimum capacity by stimulating nerve cells to
multiply, strengthening their interconnections and protecting them from damage.
During exercise nerve cells release proteins known as neurotrophic factors. One in
particular, called brain-derived neurotrophic factor (BDNF), triggers numerous other
chemicals that promote neural health, and directly benefits cognitive functions, including
learning.

A 2010 study on primates published in Neuroscience also revealed that regular exercise
not only improved blood flow to the brain, but also helped the monkeys learn new tasks
twice as quickly as non-exercising monkeys.
This is a benefit the researchers believe would hold true for people as well.1 In a separate
one year-long study, individuals who engaged in exercise were actually growing
and expanding the brain's memory center one to two percent per year, where typically that
center would have continued to decline in size.
To get the most out of your workouts, I recommend a comprehensive program that
includes high-intensity interval exercise, strength training, stretching, and core work, along
with regular intermittent movement.
3. Stop Multitasking
Used for decades to describe the parallel processing abilities of computers, multitasking is
now shorthand for the human attempt to do simultaneously as many things as possible, as
quickly as possible. Ultimately, multitasking may actually slow you down, make you prone
to errors as well as make you forgetful.

Research shows you actually need about eight seconds to commit a piece of information
to your memory, so if you're talking on your phone and carrying in groceries when you put
down your car keys, you're unlikely to remember where you left them.

The opposite of multitasking would be mindfulness, which helps you achieve undistracted
focus. Students who took a mindfulness class improved reading comprehension test
scores and working memory capacity, as well as experienced fewer distracting thoughts.2
If you find yourself trying to complete five tasks at once, stop yourself and focus your
attention back to the task at hand. If distracting thoughts enter your head, remind yourself
that these are only "projections," not reality, and allow them to pass by without stressing
you out. You can then end your day with a 10- or 15-minute meditation session to help
stop your mind from wandering and relax into a restful sleep.

4. Get a Good Night's Sleep

Research from Harvard indicates that people are 33 percent more likely to infer
connections among distantly related ideas after sleeping,3 but few realize that their
performance has actually improved. Sleep is also known to enhance your memories and
help you "practice" and improve your performance of challenging skills. In fact, a single
night of sleeping only four to six hours can impact your ability to think clearly the next day.
The process of brain growth, or neuroplasticity, is believed to underlie your brain's
capacity to control behavior, including learning and memory. Plasticity occurs when
neurons are stimulated by events, or information, from the environment. However, sleep
and sleep loss modify the expression of several genes and gene products that may be
important for synaptic plasticity.
Furthermore, certain forms of long-term potentiation, a neural process associated with the
laying down of learning and memory, can be elicited in sleep, suggesting synaptic
connections are strengthened while you slumber.

As you might suspect, this holds true for infants too, and research shows that naps can
give a boost to babies' brainpower. Specifically, infants who slept in between learning and
testing sessions had a better ability to recognize patterns in new information, which
signals an important change in memory that plays an essential role in cognitive
development.4 There's reason to believe this holds true for adults, too, as even among
adults, a mid-day nap was found to dramatically boost and restore brainpower.5 You can
find 33 tips to help you get the shut-eye you need here.
5. Play Brain Games
If you don't sufficiently challenge your brain with new, surprising information, it eventually
begins to deteriorate. What research into brain plasticity shows us, however, is that by
providing your brain with appropriate stimulus, you can counteract this degeneration.

One way to challenge your brain is via 'brain games,' which you can play online via Web
sites like Lumosity.com. Dr. Michael Merzenich, professor emeritus at the University of
California, who I interviewed two years ago, has pioneered research in brain plasticity
(also called neuroplasticity) for more than 30 years, has also developed a computer-based
brain-training program that can help you sharpen a range of skills, from reading and
comprehension to improved memorization and more.
The program is called Brain HQ, and the website has many different exercises designed
to improve brain function and it also allows you to track and monitor your progress over
time. While there are many similar sites on the Web, Brain HQ is one of the oldest and
most widely used.

If you decide to try brain games, ideally it would be wise to invest at least 20 minutes a
day, but no more than five to seven minutes is to be spent on a specific task. When you
spend longer amounts of time on a task, the benefits weaken. According to Dr. Merzenich,
the primary benefits occur in the first five or six minutes of the task. The only downside to
brain games is that it may become just another "task" you need to fit into an already busy
day. If you don't enjoy brain games, you can also try learning a new skill or hobby (see
below).

6. Master a New Skill

Engaging in "purposeful and meaningful activities" stimulates your neurological system,
counters the effects of stress-related diseases, reduces the risk of dementia and
enhances health and well-being.6 A key factor necessary for improving your brain function
or reversing functional decline is the seriousness of purpose with which you engage in a
task. In other words, the task must be important to you, or somehow meaningful or
interesting — it must hold your attention.
For instance, one study revealed that craft activities such as quilting and knitting were
associated with decreased odds of having mild cognitive impairment.7 Another study,
published earlier this year, found that taking part in "cognitively demanding" activities like
learning to quilt or take digital photography enhanced memory function in older
adults.8 The key is to find an activity that is mentally stimulating for you. Ideally this should
be something that requires your undivided attention and gives you great satisfaction… it
should be an activity that you look forward to doing, such as playing a musical instrument,
gardening, building model ships, crafting or many others.
7. Try Mnemonic Devices
Mnemonic devices are memory tools to help you remember words, information or
concepts. They help you to organize information into an easier-to-remember format. Try:

 Acronyms (such as PUG for "pick up grapes")

 Visualizations (such as imagining a tooth to remember your dentist's appointment)

 Rhymes (if you need to remember a name, for instance, think "Shirley's hair is curly)

 Chunking, which is breaking up information into smaller "chunks" (such as organizing

numbers into the format of a phone number)

3 More Smart Tips for Brainpower

If you're serious about improving your memory and your cognitive function, you'll also
want to know about these three important variables for brain health.

Vitamin D
Activated vitamin D receptors increase nerve growth in your brain, and researchers have
also located metabolic pathways for vitamin D in the hippocampus and cerebellum of the
brain, areas that are involved in planning, processing of information, and the formation of
new memories. In older adults, research has shown that low vitamin D levels are
associated with poorer brain function, and increasing levels may help keep older adults
mentally fit. Appropriate sun exposure is all it takes to keep your levels where they need to
be for healthy brain function. If this is not an option, a safe tanning bed is the next best
alternative, followed by a vitamin D3 supplement.
Intermittent Fasting
Contrary to popular belief, the ideal fuel for your brain is not glucose but ketones, which is
the fat that your body mobilizes when you stop feeding it carbs and introduce coconut oil
and other sources of healthy fats into your diet. A one-day fast can help your body to
"reset" itself, and start to burn fat instead of sugar. Further, it will help you to reduce your
overall calorie consumption, which promotes brain cell growth and connectivity.

As part of a healthy lifestyle, however, I prefer an intermittent fasting schedule that simply
calls for limiting your eating to a narrower window of time each day. By restricting your
eating to a 6-8 hour window, you effectively fast 16-18 hours each day. To learn more,
please see this previous intermittent fasting article.
Gut Health
Your gut is your "second brain," and your gut bacteria transmits information to your brain
via the vagus nerve, the tenth cranial nerve that runs from your brain stem into your
enteric nervous system (the nervous system of your gastrointestinal tract). There is a
close connection between abnormal gut flora and abnormal brain development, and just
as you have neurons in your brain, you also have neurons in your gut -- including neurons
that produce neurotransmitters like serotonin, which is also found in your brain and is
linked to mood.

Quite simply, your gut health can impact your brain function, psyche, and behavior, as
they are interconnected and interdependent in a number of different ways. In addition to
avoiding sugar, one of the best ways to support gut health is to consume beneficial
bacteria. You can use a probiotic supplement for this, but I'm particularly fond of
using fermented vegetables, because they can deliver extraordinarily high levels of
beneficial bacteria. Most people aren't aware that in a healthy serving of sauerkraut – two
to three ounces or so – you're getting the equivalent of nearly 100 capsules of the highest-
potency probiotic you can buy. It's clearly one of the most cost-effective alternatives.

The Choline-Brain Connection

Choline is an essential nutrient your body makes in small amounts. However, you must
consume it through your diet to get enough. In adults, choline helps keep your cell
membranes functioning properly, plays a role in nerve communications, prevents the
buildup of homocysteine in your blood (elevated levels are linked to heart disease) and
reduces chronic inflammation. In pregnant women, choline plays an equally, if not more,
important role, helping to prevent certain birth defects, such as spina bifida, and playing a
role in brain development.

Prior research has concluded that choline intake during pregnancy "super-charged" the
brain activity of animals in utero, indicating that it may boost cognitive function, improve
learning and memory, and even diminish age-related memory decline and the brain's
vulnerability to toxins during childhood, as well as conferring protection later in life.9
If you're pregnant, making sure your diet includes plenty of choline-rich foods is important,
as research shows higher choline intake led to changes in epigenetic markers in the
fetus.10 Specifically, it affected markers that regulate the hypothalamic-pituitary-adrenal
(HPA) axis, which controls hormone production and activity. The changes in fetal genetic
expression will likely continue into adulthood, where they play a role in disease prevention.
Eggs and meat are two of the best dietary sources of choline; if you're a vegan or
vegetarian who does not consume any animal foods, you may be at risk of deficiency and
may want to consider supplementation.

9 Top Foods To Boost Your Brainpower

By Dr. Mercola
If you could protect your brain against degeneration, nourish your neurons and even boost
the production of neurotransmitters just by eating more delicious whole foods… would you
do it?

There's good news for those of you who said yes… you certainly can boost your
brainpower with the foods you eat. And if you're wondering which foods are best for your
brain, check out the top nine below.

Eat More of These Top 9 Foods for Brainpower

1. Curry
Curry contains turmeric, a spice that in turn contains the anti-inflammatory antioxidant
curcumin. Curcumin is capable of crossing the blood-brain barrier, which is one reason
why it holds promise as a neuroprotective agent in a wide range of neurological disorders.

Research has shown that curcumin may help inhibit the accumulation of destructive beta
amyloids in the brain of Alzheimer's patients, as well as break up existing
plaques.1 Curcumin has even been shown to boost memory and stimulate the production
of new brain cells, a process known as neurogenesis.
A word to the wise… some curry powders may contain very little curcumin compared to
straight turmeric powder, so choose the latter for the best health benefits.
2. Celery
Celery is a rich source of luteolin, a plant compounds that may calm inflammation in your
brain, which is a primary cause of neurodegeneration. Luteolin has also been linked with
lower rates of age-related memory loss in mice.2 In addition to celery, peppers and carrots
are also good sources of luteolin.
3. Broccoli and Cauliflower
Broccoli and cauliflower are good sources of choline, a B vitamin known for its role in brain
development. Choline intake during pregnancy "super-charged" the brain activity of
animals in utero, indicating that it may boost cognitive function, improve learning and
memory,
It may even diminish age-related memory decline and your brain's vulnerability to toxins
during childhood, as well as conferring protection later in life.3 Eggs and meat are among
the best food sources of choline.
4. Walnuts
Walnuts are good sources of plant-based omega-3 fats, natural phytosterols and
antioxidants, and have been shown to reverse brain aging in older rats. DHA, in particular,
is a type of omega-3 fat that's been found to boost brain function and even promote brain
healing, although it's more plentiful in animal-based omega-3 sources, like krill, as
opposed to walnuts.
5. Crab
One serving of crab contains more than your entire daily requirement of phenylalanine, an
amino acid that helps make the neurotransmitter dopamine, brain-stimulating adrenaline
and noradrenaline and thyroid hormone, and may help fight Parkinson's disease. Crab is
also an excellent source of brain-boosting vitamin B12.
6. Garbanzo Beans (Chickpeas)
Garbanzo beans are one of the best food sources of magnesium (aside from kelp and
green leafy vegetables). Magnesium citrate benefits brain cell receptors to speed the
transmission of messages, while also relaxing blood vessels, which allows more blood
flow to the brain.
7. Red Meat
Red meat like grass-fed beef is an excellent source of vitamin B12, which is vital for
healthy brain function. People with high levels of markers for vitamin B12 deficiency are
more likely to score lower on cognitive tests, as well as have a smaller total brain volume,
which suggests a lack of the vitamin may lead to brain shrinkage.4
8. Blueberries
The antioxidants and other phytochemicals in blueberries have been linked to
improvements in learning, thinking and memory, along with reductions in
neurodegenerative oxidative stress. They're also relatively low in fructose compared to
other fruits, making them one of the healthier fruits available.

9. Healthy Fats
Beneficial health-promoting fats that your body—and your brain in particular—needs for
optimal function include organic butter from raw milk, clarified butter called organic grass
fed raw butter, olives, organic virgin olive oil and coconut oil, nuts like pecans and
macadamia, free-range eggs, wild Alaskan salmon, and avocado, for example.