February 2, 2023

Pinoy Trekker

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7 tricks to improve your memory

It used to be thought that brain function peaked in early adulthood and then slowly declined, leading to memory lapses and brain fog during your golden years. It is now known that our modern lifestyle plays a significant role in cognitive decline, which is why exposure to toxins, chemicals, poor diet, lack of sleep, stress and more can impair how your brain functions.

The downside is also true, as a healthy lifestyle can support your brain health and even stimulate your brain to grow new neurons, a process known as neurogenesis. Your brain’s hippocampus — the center of memory — is particularly good at growing new cells. It’s now known that your hippocampus will regenerate throughout your life, even into your 90s, provided you give it the tools to do so.

These “tools” are primarily based on lifestyle, which is wonderful news. You don’t need an expensive prescription drug or any medical procedure to boost your brain and memory. You simply must try the following tricks to improve your memory.

1. Eat right – The foods you eat – and don’t eat – play a crucial role in your memory. Fresh vegetables are just as important as healthy fats and avoiding sugar. Research has shown that daily sugar consumption impairs spatial memory and inhibits neurogenesis in the hippocampus.1 However, a high-fat, moderate-protein, low-carb ketogenic diet is critical to protecting your brain health and preventing degeneration, which can lead to Alzheimer’s.

One of the most striking studies showing the effects of a high-fat/low-carb versus high-carb diet on brain health found that a high-carb diet increases your risk of dementia by a whopping 89%, while a high-fat diet lowers your dementia risk significantly.2

In my book, Superfuel: Ketogenic Keys to Unlock the Secrets to Good Fats, Bad Fats, and Great Health, co-authored with James DiNicolantonio, Pharm.D. we explain why the omega-3 fat DHA is an essential structural component of your brain and is found in high concentrations in your neurons. When your omega-3 intake is insufficient, your nerve cells become stiff and more prone to inflammation as the missing omega-3 fats are replaced with omega-6s instead.