Combat forgetfulness with 4 simple tips.
Nutrition plays a significant role in preventing memory loss. Therefore, we need to pay attention to supplementing our daily diet with sufficient amounts of the following nutrients.
Fats
These nutrients form important brain chemicals such as phosphatidyl choline and DMAE, phosphatidyl serine, and pyroglutamate.
Foods rich in nutrients for the brain include fish (especially herring) and eggs, followed by liver, soybeans, peanuts, and other legumes.
Essential fats in certain foods help build nerve cell membranes. Essential fats, especially Omega-3s, are abundant in fatty fish (basa, herring, salmon, mackerel, tuna). Additionally, eating fatty fish three times a week can halve the risk of heart attack.
Exercise regularly
Regular physical activity helps develop muscle mass, reduce body fat, strengthen bones, prevent muscle loss, reduce fat accumulation, prevent osteoporosis in old age, and help maintain a youthful physique.
Exercise also helps increase blood circulation to the organs, giving the skin a healthy glow and improving brain function. Everyone should adopt forms of exercise that suit their health.
Vitamins and minerals
Vitamin B plays a role in metabolic activities and antioxidant processes in brain cells. A deficiency in B vitamins, especially folic acid and vitamin B12, can cause anemia, leading to a lack of essential oxygen supply to the brain.
Vitamins B1, B2, and B3 help the brain use oxygen to produce energy in each cell. Three B vitamins related to memory are B3, B5, and B12. These B vitamins work together in various ways to help the brain utilize neurotransmitters. It's important to remember that B vitamins should be taken together; therefore, if you want to supplement one type of B vitamin, you should also take a B complex or multivitamin.
Zinc is also linked to memory. A zinc deficiency can lead to memory loss. Zinc is abundant in meat, fish, and seafood (especially oysters). Note that you should limit your consumption of strong alcoholic beverages as they can damage the brain.
Regular brain training
Regularly exercising your brain by solving puzzles or thinking of new things positively impacts your memory. Developing a reading habit from a young age will help strengthen your cognitive abilities in later years.
People who are less physically and mentally active in middle age are three times more likely to develop Alzheimer's disease than those who are regularly active. Therefore, increasing mental activity in adulthood will have a long-term protective effect on the brain.
According to Dan Viet - PC
