What we eat car has a role in maintaining a good memory – and can also play a part in diminishing its effectiveness. A diet for good memory should include an optimum level of beneficial nutrients such as vitamins, minerals, and complex carbohydrates and a minimum amount of potentially harmful substances such as caffeine.
Modern scientists were not the first to discuss the importance of diet to memory. In 1523, the physician Loren z Fries wrote that memory could be improved by eating a meal of roasted fowls, small birds, or young hares, with apples and nuts for dessert and good red wine. Eating the petals of particular flowers has also been recommended, as when an apothecary in 18th-century Williams Burg, USA, advised people to consume dandelions to boost their memories.
The Right Kind Of Energy
The brain uses large amounts of energy – about 20 percent of the body’s total energy needs – and it must have a constant supply to function, so crash diets will not benefit your memory. Most of this energy is used up in the electrical activity of the brain as neurons continually fire and send signals to each other. The only source of energy the brain can use is glucose, so adequate blood sugar levels are needed if we are to think and remember effectively. However, research over the last 20 years shows that consuming too much refined sugar can be detrimental to memory by causing a sudden rise in blood sugar levels. This triggers the rapid release of insulin from the pancreas to bring levels down again, resulting in the typical sugar ‘ rush ‘ followed by reduced glucose levels and accompanying feelings of weakness or tiredness.
So, how can we maintain the blood sugar levels needed for good memory functioning? The answer is to eat sufficient starchy, complex carbohydrates foods such as wholemeal bread, brown rice, pasta, vegetables, pulses, and grains. These are broken down by the body into glucose and other simple sugars and used at a steady rate or as and when required.
Acetylcholine boosters
Certain herbal extracts may assist memory and other mental abilities. The ancient Romans recognized the benefits of sage ( Salvia officinalis ), which has been used for centuries as a folk remedy and has long been thought to aid memory. A recent study at Middle Sex University suggested rubbing sage oil (which must not be taken internally) into the scalp right protect against dementia. The oil was found to reduce the effects of acetylcholinesterase, an enzyme that breaks down acetylcholine in the brain. Acetylcholine is a neurotransmitter that is important in forming memories, so slowing its breakdown may be beneficial in some circumstances.
Certain herbs and plants are believed to benefit memory. These include ginkgo bilo ba, which is said to improve circulation and aid memory and concentration; Gotu kola, an ancient Ayurvedic remedy that is known in India as a ‘rejuvenator,’ helping concentration and memory; and rosemary, a herb believed to stimulate the circulation of blood to the head.
Caffeine
There is a myth that caffeine in coffee, tea, or cola drinks improves memory and all-around mental performance. While the caffeine in one or two cups of coffee increases alertness and reduces drowsiness, there is no evidence that caffeine does anything more than keep you awake. Indeed, habitual coffee drinkers may need stronger doses to get the same effect. The dehydrating effect of caffeine, which also saps the body of important vitamins and minerals such as complex vitamins, zinc, and potassium, may, in fact, result in poorer mental performance.
Good Nutrition In Pregnancy
Fluctuating hormone levels are known to affect memory in pregnancy, but research from the Royal Postgraduate Medical School in London suggests that women’s brains may actually shrink during pregnancy. It is not the number of cells that reduces, but the size of the cells. One possible explanation is that the developing fetus uses up essential fats and phospholipids from the mother, and this can be crucial if supplies are low. This highlights how important it is for pregnant women to get sufficient essential nutrients.
The Importance Of Timing
Eating too much reduces your memory powers for up to a couple of hours after a meal, so if you have an important memory task ahead – such as a taxing conversation with your boss, a sales presentation, or a job interview – don’t eat too much beforehand. Large amounts of food make you sleepy. This is because digestion diverts oxygen from the brain, making it difficult to stay alert when you are trying to register or remember information.
Memory Nutrients
Several vitamins have come to be regarded as ‘memory nutrients’, in particular the 8-complex vitamins.
- Vitamin 81 (the amine found in peanuts, sunflower seeds, and mackerel, for example) and 85 (pantothenic acid, found in liver, eggs, peas, and wheatgerm) also contribute to acetylcholine production.
- Nearly all the 8 vitamins play a role in brain chemistry. Including plenty of foods such as fish, chicken, oatmeal, and whole grains in your regular diet may help your memory perform better.
- The nutrient believed to be most effective for good memory is choline, which is used in the formation of the ‘memory molecule’ acetylcholine. Foods rich in choline include eggs, cabbage, and caviar.
- Remember that vitamins should not be regarded as ‘miracle drugs.’ Taking supplements is likely to be helpful only if you have a dietary deficiency.
