Improve Your Memory

Easy Memory Boosters

by Jonny Bowden, PhD, CNS

Brain Boosters

Do you sometimes feel like you're losing your mind? Forgetting things? Having a senior moment?

It's no secret that there are foods and supplements that are good for the heart, but did you know that there are foods, supplements and activities that can go a long way toward protecting your brain as well?

Click through Dr. Jonny Bowden's top 10 list of what to eat, take and do to improve your memory power while keeping your brain sharp and functioning for decades to come.

Blueberries

Blueberries are the ultimate memory food. Research at the USDA showed that daily consumption of blueberries dramatically slows the impairment of memory that usually accompanies old age.

Compounds in blueberries called polyphenols actually help "turn on" the signals that let neurons (brain cells) communicate with each other more effectively.

Strawberries

>Compounds in strawberries help protect your brain and preserve your memory. In a study published in the Journal of Neuroscience, animals that consumed an extract of strawberries, spinach and blueberries every day had significant improvements in their short-term memory. Not only did they learn faster than the other animals, but their motor skills improved as well.

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Spinach

Spinach is loaded with an array of anti-inflammatory and antioxidant compounds that research has shown to slow brain aging and preserve memory. It's one of the few food sources of the powerful, brain-protecting antioxidant alpha lipoic acid.

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Turmeric

Turmeric's reputation as a "super-spice" is due largely to its anti-cancer activity and powerful anti-inflammatory properties -- but it also helps to protect your brain.

This spice first attracted the interest of scientists investigating Alzheimer's disease because rates of the disease are so low in India, where curry is a staple. A compound in turmeric called curcumin helps to prevent mental decline in laboratory animals.

Fish and Fish Oil

Your grandmother was right -- fish is indeed brain food! Over 60 percent of your brain by weight is composed of fat, and most of it is the same fat found in fish. The healthy omega-3 fats in fish (and fish oil supplements) are incorporated into cell membranes, making it easier for information from neurotransmitters to get in and out of the cell.

Low levels of omega-3 fats have been linked to memory problems as well as depression, ADHD and various other neurological disorders.

Best sources: Wild salmon, sardines and cod -- or take fish oil supplements on a daily basis (500mg-3,000mg).

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Eggs

Egg yolks are one of nature's richest sources of choline, a B vitamin that is one of the most important nutrients for brain health. Choline is a building block of the valuable neurotransmitter acetylcholine, which is vital for memory, learning and thinking.

This vitamin is particularly important during pregnancy because it's essential for the brain development in the fetus. The choline in egg yolks helps maintain the flexibility of brain cell membranes, which is critical for the quick transmission of thoughts and impulses.

Acetyl-L-carnitine

Acetyl-L-Carnitine is a supplement that just may be a fountain of youth for your brain. It seems to delay the onset of age-related cognitive decline and improve overall cognitive function in the elderly. It also protects the brain from damage due to poor circulation and helps to repair injured nerve cells.

Research shows that after three months of using recommended doses of Acetyl-L-Carnitine (500mg-1,500mg daily), there's a marked improvement in general cognitive function.

Phosphatidyl Serine

Phosphatidyl Serine (PS), a naturally occurring nutrient found in cell membranes, is highly concentrated in the brain. Several studies have shown that PS helps to restore brain function and improve learning and concentration.

Our brain health depends on PS for a number of important metabolic effects, as this it makes it possible for nutrients to move freely in and out of the brain cells.

Note: To get the benefit of this supplement, take it with fish oil or with a serving of fatty fish such as salmon or sardines.

Ginkgo Biloba

Several research studies on this famous herb have revealed that it has a positive effect on thinking. Not only has ginkgo extract been shown to reduce the progress of dementia or the severity of its symptoms, but it also modestly improves both memory and the speed of cognitive functioning.

The extract of the leaves from the ginkgo plant contain compounds called glycosides and terpenoids which are believed to have memory-enhancing properties. Most importantly, ginkgo improves circulation to the tissues, notably the brain, and its powerful antioxidant action protects against memory-robbing cell damage from free radicals.