Foods That Improve Your Memory: Tips From The MediLodge Whole Person Wellness Program

Improving memory is August’s topic of the MediLodge Whole Person Wellness Program.   We have recently offered tips on how to boost brainpower through physical and mental activities.  This post addresses how diet can impact your memory.  The following is a list of foods with a positive effect on memory and brain function.  Add these to your daily diet as often as you can.

  • BLUEBERRIES – Compounds in blueberries known as flavonoids may improve memory, learning and general cognitive function—and could slow age-related decline in mental function.  Researchers now believe flavonoids affect cognition by interacting with proteins that are integral to brain-cell structure and function.  [Scientific American]
  • APPLES – “Apples have just the right dose of antioxidants to raise levels of acetylcholine, a neurotransmitter that’s essential to memory and tends to decline with age,” says Tom Shea, PhD, director of the University of Massachusetts Lowell Center for Cellular Neurobiology and Neurodegeneration Research.
  • GRAPES – A study from the University of Cincinnati proved that grape juice increases the capacity of concentration. Grapes contain high amounts of antioxidant nutrients in both skin and juice leading to the positive role of this study. It was also shown that drinking 100% grape juice can diminish the symptoms of Alzheimer’s disease.
  • NUTS – Walnuts are made up of 15 to 20 percent protein and contain linolenic (omega-6 fatty acids) and alpha-linolenic acids (omega-3 fatty acids), vitamin E and vitamin B6, making them an excellent source of nourishment for your nervous system.  []
  • SEEDS – Flax seed oil is a rich source of essential fatty acids, both omega-3 and omega-6.
  • ROSEMARY – Rosemary is often used in aromatherapy to increase concentration and memory, and to relieve stress. One study suggests that rosemary, combined with other pleasant smelling oils, may lower cortisol levels and help reduce anxiety.  You should take herbs with care, under the supervision of a health care provider.  [University of Maryland Medical Center]
  • SPINACH – Provides B vitamins which protect neurons by breaking down homocysteine, an amino acid that is toxic to nerve cells. Also provides antioxidants like vitamins C and E, and beta carotene, to aid in the fight against free radicals, which are atoms formed when oxygen interacts with certain molecules. Free radicals are highly reactive and can damage cells, but antioxidants can interact with them safely and neutralize them. Antioxidants also improve the flow of oxygen through the body and brain.   []
  • RED ONION – Having been used as a natural supplement for improving memory for hundreds of years, onions (red, yellow and white) are loaded with fisetin, a flavonoid. Red onions are thought to be the most effective at facilitating long-term memory health, as they’re also rich in anthocyanin and quercetin, which are also flavonoids.  []
  • SALMON – Rich in omega-3 fatty acids.
  • LEAN BEEF – Good source of vitamin B12

As you might guess, some foods are not good for memory.  These include fatty foods, alcohol, artificial sweeteners and foods high in sugar.  Limit these types of food or try to enjoy them in smaller portions.

The goal of the MediLodge Whole Person Wellness Program is to recognize the unique individuality of everyone. This approach to wellness is an active process in which everyone is encouraged to make choices towards personal growth in seven dimensions of wellness: physical, social, emotional, spiritual, intellectual, occupational/vocational and financial. Most workplace wellness programs focus entirely on physical health. With a whole person wellness approach, the physical needs will not be downplayed, but will be held in equal importance as the dimensions that involve mind and spirit. In whole person wellness a high priority is placed on prevention, individual involvement and the responsibility we each have for achieving optimal wellness of body, mind and spirit.


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