5 Ways To Improve Your Memory
It’s okay to forget what you wore at a friend’s wedding last summer or the name of your class fellow back in college when you are still young, active and busy; but once you grow older, forgetting car keys, wallet and common things in the most unobvious places is frustrating, worrisome and disrupts your normal life routines.
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Wait, You are not alone!
Memory loss in the elderly is a common sign of getting old. The acute conditions are called Dementia and Alzheimer’s. However, forgetting little things, responding slowly to computations, calculations, and difficulty grasping complex concepts are signs of a slowing down brain.
Although, if you give yourself some time, you may recall the information and learn complex concepts even when you have crossed your half century. This is because it is not necessary that you really lose your mind when you age, but you simply tend to slow down.
In this article, we explain how the brain ages and what is the best thing you can do to preserve your youthful memory and brain function as you age.
Memory Loss and Forgetfulness
While some physiological changes in the brain are inevitable as we age, memory loss is not! Therefore, it is important to note if the things you take for granted are rooted in physiological changes in the brain that sneak up with age or is it the normal age-related forgetfulness.
The reasonsare many, ranging from aging, biological, environmental, and lifestyle. However, one thing that matters the most is what we feed our brain physically, emotionally and spiritually.
How Our Brain Ages
Our cell membranes become rigid as we age, and brain cell communication is impaired. This causes memory recall issues. The brain cells need their components to be fully rejuvenated in time to maintain their cell health intact.
Phosphatidylserine is a phospholipid found in the cells of our body, including the brain cells. It covers the brain cells and helps in brain cell communication. It is responsible for keeping our memory sharp.
As we age, the level of Phosphatidylserine in our brain cells decreases. This is why brain and memory loss problems are common in old age.
Phosphatidylserine Benefits
Phosphatidylserine is found in all cells of our body. It is required by our body for different functions. The blood cells use it for clotting when an injury is caused, and the brain cells use it for sending messages to our neurons. Hence feeding our brains enough of this essential nutrient must not be ignored.
- Antioxidant:It is a powerful antioxidant. Antioxidants help reduce the effect of free radicals in the body.
- Reduces Risk of Cancer and Diabetes:Phosphatidylserine can reduce the risk of certain diseases like diabetes and cancer because of its antioxidant properties.
- Reduces Muscle Fatigue:It also reduces muscle fatigue and soreness.
- Stress Management:It also reduces the levels of stress hormones, causing the body to relax and helps manage depression. It is also theorized to improve our mood.
- Reduces Inflammation:Phosphatidylserineis also linked with reducing inflammation in our body. Many chronic diseases like heart diseases, arthritis etc., are caused by chronic inflammation.
Natural Foods Rich in Phosphatidylserine
Natural foods like most meats, fish, dairy products and vegetables contain Phosphatidylserine; however, only a few foods contain sufficient levels.
Foods with higher Levels (>100 mg/100g)[1]:
- Soy and White Beans (plant based sources)
- Egg yolks
- Organ meat (bovine brain, chicken heart, pig’s spleen, pig’s kidney, Chicken liver, offal)
- Wild caught fish ( Atlantic mackerel, Atlantic Herring, Eel, Tuna)
- Chicken leg with skin, without bone
Foods with average levels ( 50-100 mg /100g):
- Meat ( chicken breast with skin, veal, pork, beef, pig’s liver)
- Sea food ( mullet, soft-shell clams)
Foods with lower levels (1 -50 mg /100g)
- Turkey meat (leg and breast)
- Crayfish, Cuttlefish, Atlantic cod, Anchovy, European hake, European pilchard (sardine), Trout
- Wholegrain barley, rice, potato, carrot
- Milk (Ewe’s and Cow’s)
Most animal based sources are rich in Phosphatidylserine however, there are some risks attached due to the infections and diseases in animals such as mad cow disease. Hence, plant based sources are more preferred and also generally used to make supplements.
How to Boost Your Brain Power and Memory
Many studies show that Phosphatidylserine supplements can actually help improve the brain and memory connection. It has also been found to support certain medical conditions related to the brain e.g.
- Multiple sclerosis
- Muscle soreness and stress in athletes who overtrain
Memory loss or brain powers can be prevented from deteriorating if you act on time. There is little evidence that this important phospholipid can improve Alzheimer’s disease. However, plenty of research shows that if Phosphatidylserine is taken in the middle ages, it can prevent and improve mental sharpness.
Relieve Stress and Inflammation
If you feel like you get easily burned out at work and are forgetting things more often, do not fret! This could be the stress at work leading to the loss of memory and attention and may even cause other problems like inflammation. Low levels of phosphatidylserine are also associated with mood swings and depression.
If you want to learn more on how Phosphatidylserine can help protect your brain from stress, please refer to my earlier post and find how using dietary supplements may help elevate your levels of this essential brain boosting nutrient.
Supplement Your Brain
Supplementing your brain with the right, brain-boosting supplements is prudentwhen you are well and not suffering from a fully-developed disease.
Most supplements today are derived from plant based sources of phosphatidylserine. Therefore they are a safe bet compared to the animal derived sources.
Also ,the best part about brain supplements is that they level up your nutrition deficiency without you having to search and shop for expensive, organic sources and bear the repelling smells of cooking organ meat.
A small capsule has all of the required levels of nutrition you need for a sharp, attentive and active brain.
Balance Phosphatidylserine
Here is one of the tested brain-boosting supplements I have designed with the essential concentrations of Phosphatidylserine.
This supplement is a small addition to your daily routine and imparts significant benefits such as:
- Supports Cognitive Health
- Promotes Balanced Endocrine Health
- Improves Resilience to Stress
- Enhances Memory, Focus and Sense of Calm
You can order one here: https://mor-nutrition4life.com/product/phosphatidylserine/
Please Note: There are plenty of supplements on the market that ensure brain and memory improvement; however, choosing the right one for yourself is a task. It is always urged to consult your physician before adding any new supplement to your diet.
Think About It
Our brain also requires our help as we age.
Our diet is often imbalanced enough to include all the essential nutrients required by our body, which is why we need to supplement it with the necessary nutrients.
Taking care of your health when it is intact is the best way to age slowly.
It is about the quality of life and not the longevity that matters. Making healthy choices can help improve the quality of your life and help sustain it.
With a complete nutritional analysis, I can help you figure out what you need the most. Get in touch if you need help.
Alternatively, Book my FREE 20-minutes consultation to discuss if you need this supplement.
Talk to you then!
Brain Power Omelet
If you are not allergic or sensitive to eggs – than this is one of these best food options that can help you to improve memory. Super foods with additional fatty acids along with antioxidants and clean brain proteins like phosphatidylcholine and phosphatidylserine. The mix herbs are to support the fragile brain tissue from neuroinflammation. Easy to make, high protein, high fat. Great for breakfast-dinner and even for snack recipe to support your brain.
Ingredients:
- 2 organic eggs, beaten
- 2 tbs avocado oil (or any oil of your choice)
- ½ organic white onion, chopped
- 1-2 organic green onion, chopped
- ½ cup of mix herbs like basil, cilantro thyme or oregano, chopped tiny (*)
- ½ cup of green like spinach, chard or kale leaves, chopped tiny (*)
- (* I always like to say – use whatever you have in your refrigerator)
- ½ organic bell pepper, chopped
- Salt, pepper, and turmeric to taste
Direction:
- On a midsize pan sauté over oil onions, pepper, greens (not herbs) for few 2-4 minutes
- Add chopped herbs, mix
- Add beaten eggs
- Sprinkle salt pepper, and turmeric, cook for additional 8 to 10 more minutes
[1]Souci SW, Fachmann E, Kraut H (2008). Food Composition and Nutrition Tables. Medpharm Scientific Publishers Stuttgart.
