8 Types of Foods to Boost Memory.

If you're feeling forgetful, it could be due to a lack of adequate  sleep or a number of other factors, including genetics, level of physical activity and lifestyle and environmental factors inclusive. However, there's no doubt that diet also plays a role in brain health.

The best menu for supporting memory and brain function encourages good blood flow to the brain — much like what you'd eat to nourish and protect your heart. Research is finding the Mediterranean Diet may help keep aging brains sharp, and a growing body of evidence links foods such as those in the Mediterranean diet with better cognitive function, memory and alertness.

1. Blueberries

Powerful little fruits such as blackbery and blueberry are loaded with important vitamins and nutrients, including antioxidants. The blueberry has a particular combination of nutrients known for helping the memory in particular. So powerful is the blueberry’s ability to boost the memory that this fruit is also thought by scientists to protect the brain from future memory lapses as well.

2. Vegetables

You're not likely to forget this message. Getting adequate vegetables, especially cruciferous ones including broccoli, cabbage and dark leafy greens, may help improve memory. Try a kale salad or substitute collard greens for a tortilla in your next sandwich wrap. Broccoli stir-fry also is an excellent option for lunch or dinner.

8 key ways to improve you memory

3. cherries.

cherries — are a rich source of anthocyanins and other flavonoids that may support memory function. Enjoy a handful of cherries for a snack, mixed into cereal or baked into an antioxidant-rich dessert. You can reap these benefits from fresh, frozen or dried cherries.

4. Omega-3 fatty acids. 

Essential for good brain health, omega-3 fatty acids, docosahexaenoic acid, or DHA, in particular, may help improve memory. Seafood, algae and fatty fish — including salmon, bluefin tuna, sardines and herring — are some of the best sources of the omega-3 fatty acid, DHA. Substitute fish for other meats once or twice a week to get a healthy dose. Grill, bake or broil fish for ultimate flavor and nutrition.

 Try salmon tacos with red cabbage slaw, snack on sardines or enjoy seared tuna on salad greens for dinner. If you don't eat fish, discuss other food options or supplementation with your doctor or registered dietitian nutritionist. You can get DHA omega-3 fatty acids from fish oil, seaweed or microalgae supplements.

5. walnuts.

 Well known for a positive impact on heart health, walnuts also may improve cognitive function. Snack on a handful of walnuts to satisfy midday hunger, add them to oatmeal or a salad for crunch or mix them into a vegetable stir-fry for extra protein.

6. Grape

  The blood and the brain have a very close relationship. Grapes, by improving certain types of cardiovascular function, can also help improve brain function. Scientists are finding that grapes can contribute to greater vascular flexibility, less clotting, and better blood flow. All of these can increase the blood (and subsequent oxygen supply) to the brain. With more to power it, the brain tends to be healthier.

7. Bananas

There is a reason that bananas are often referred to as brain food. Rich in potassium and magnesium, bananas give the brain energy and help sharpen the brain’s focus, increasing the ability to pay attention and learn. Bananas also offer vitamins and nutrients that improve cognitive function overall. Truly a super-fruit for the brain, bananas also help improve and regulate mood, which is controlled centrally in the brain.

8. Avocados

Although avocados sometimes get a bad rap for being fattening, the healthy fats found in avocados can actually be beneficial for the brain. A single berry fruit, benefit of avocados are delicious and are a great option since they are not too sweet.

Packed with other nutrients as well, avocados ultimately help the brain by:

• Increasing blood supply
• Improving oxygenation in the blood
• Enhancing brain signals to the muscles
• Lowering blood pressure
• Preventing stroke
• Reducing seizure activity

Through its healthy fatty acids and other nutrients, avocados prove to be one of the best superfruits for the brain overall.

8 key ways to improve your memory

1.  Engage good physical Body Exercise.

Exercise is important for overall physical and mental health.

Research has established that it’s beneficial for the brain and may help improve memory in people of all ages, from children to older adults.

Many studies have shown exercise increases the secretion of neuroprotective proteins and improve the growth and development of neurons, leading to improved brain health.

Regular exercise in midlife is also associated with a decreased risk of developing dementia later in life.

2.  Reduce  direct and indirect intake of sugar.

Excessive sugar intake has been linked to several  health complications , cognitive decline not excluded.

Research has proved that a sugar-laden diet can lead to poor memory and reduced brain volume, particularly in the area of the brain that stores short-term memory.

Take for instatlnce, one study established that more than 4,000 people found that those with a higher intake of sugary beverages like soda had lower total brain volumes and poorer memories on average compared to people who consumed less sugar.

Therefore, cutting back on sugar not only helps your memory but also improves your overall health.

3. Create Time for Meditation

A good meditational practice may positively affect your health in many ways.

It is relaxing and soothing, and has been found to reduce stress and pain, lower blood pressure and even improve memory. Meditation lead to increase in gray matter which contain neuron cell bodies. Ordinarily, As you age, gray matter declines, which negatively impacts memory and cognition.

Meditation and relaxation techniques have been shown to improve short-term memory in people of all ages, from people in their 20s to the elderly.

For instance, one study shows that Taiwanese college students who engaged in meditational practices like mindfulness had significantly better spatial working memory than students who did not practice meditation.

Spatial working memory is the ability to hold and process information in your mind about the positions of objects in space.

4. Maintain Healthy Weight 

It is important to maintain a healthy body weight for well-being and is one of the best ways to keep your body and mind in top healthy state.

Researchers have found obesity as a risk factor for cognitive declination

Interestingly, being obesed can actually cause adverse changes to memory-associated genes in the brain.

Obesity can also result to insulin resistance and inflammation, which both can negatively impact the brain performance.

Obesity is also associated with a higher risk of developing Alzheimer’s disease, a progressive disease that destroys memory and cognitive function.

5.  Get Enough Rest.

Sleep plays an important role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-lasting memories.

Lack of proper sleep has been associated with poor memory for quite some time.

Getting enough rest will not only boost you memory but at the same time health you health system.

6. Reduce  Alcohol In-take

Consuming too many alcoholic beverages can be detrimental to your health in many ways and can negatively impact your memory.

Binge drinking is a pattern of drinking that raises your blood alcohol levels to 0.08 grams per ml or above. Studies have shown it alters the brain and results in memory deficits.

Alcohol exhibits neurotoxic effects on the brain. Constant  binge drinking can damage the hippocampus and some key part of the brain that plays a vital role in memory.

Therefore, drinking one or two now and then is perfectly healthy, avoiding excessive alcohol intake is the best way to protect your memory.

7.  Exercise Your Brain

Exercising your cognitive skills by playing brain games is a fun and effective way to boost your memory.

Crosswords, word-recall games, Tetris and even mobile apps dedicated to memory training are great ways to strengthen memory.

A study that included 42 adults with mild cognitive impairment found that engaging in brain-training program eight hours over a four-week period improved performance in memory tests 

Also, brain-training games have been shown to help reduce the risk of dementia in older adults.

8. Reduce Junks and Eat good food.

Related post: 8 type of fruits that boost memory

Studies have shown that the food we take in have significant impact on our body system with the brain inclusive. In take on excessive carbohydrate fatty food is not go, we shoul rather consider antioxidant food.

A recent review of nine studies with more than 31,000 people found that those who ate more fruits and vegetables had lower risks of cognitive decline and dementia compared to those who consumed less of these nutritious foods.

Berries are particularly high in antioxidants like flavonoids and anthocyanins. Eating them may be an excellent way to prevent memory loss.

124 years old Nigerian centenarian shares secrets of her Lengthen life

An Nigerianwoman, Sefi Oyeyemi, was born in Lagos in 1896. She lived through both world wars, saw the country be led by tens of politicians. In the Nigerian book or records she is listed as the oldest living person in the world - on March 14, she turned 124 years old. Sefi managed to outlive not only her peers, but also many children of her peers.

This great-great-grandmother regularly undergoes medical examinations. Every year the doctors say the same thing: she’s as healthy as a horse, she could give astronauts a run for their money in that regard.

Despite such a long life, Sefi Oyeyemi rarely left her countryside home and always refused whenever her children would offer to move her to the city. Her children were, naturally, concerned about leaving a woman of such age alone. But Sefi couldn’t care less about her age.Sefi Oyeyemi lives in a large wooden house, which was built by her late husband. The elderly woman takes care of the residence. Besides that she also has a 10 acre garden the entirety of which she cultivates annually. Sefi also cares for a brood of hens and her goat, Molly. And surprisingly, the old woman has enough energy for all of this.

We visited the centenarian to interview her and uncover her main secret - how do you live so long and not get ill. While enjoying Mrs. Sefi Oyeyemi lovely tea brew, we realise that she has other concerns besides us. Not wanting to waste her time, we immediately get to the point of our visit.

- Sefi, you have lived such a long life. Much longer than anyone else. How did you manage to do that?

- Yes, I have already repeatedly told everyone who asked me this question (journalists are constant guests in my house). It's all about clean blood vessels. My dear old friend Ben told me that, back before the war. Ben lived here, he was a herbalist. All the folks from all around would come to him to be treated, people came even from neighboring towns. But then he got drafted into the army to fight in the war and never came back... We used to be neighbors. He would come over in the evenings usually for tea and we would chat. He was the one who told us how to treat which part of the body. I had a sister back then. She had some issues with her health. My parents treated her blood vessels and subsequently she got better. Ever since then we’ve been sure that clean vessels are the key to excellent health and our whole family would have them cleaned regularly. Unfortunately both our parents died in a tragic accident in 1987. And my sister also lived for a long time, but less than me. She died when she was 95. I also made sure all my kids knew the importance of keeping their vessels clean.

Therefore, the secret of longevity lies in the vessels; they need to be cleaned from time to time. But nobody does that, that’s why they die early. This is especially true for the elderly that reside in cities. They love to take loads of pills and think that they will help them. When I visited my granddaughter in Abuja, I was very surprised by this. People are only 60 but they’re all ill. That’s pills for ya - nothing but toxic chemicals. But if they cleaned their vessels, they would be healthy and active, just like me.

- Sefi, are you saying that if a person with poor health starts cleaning their blood vessels, they will be able to live longer?

- Of course! That’s the whole point. Think about it. Blood flows through the vessels bringing nutrition to all the organs. The better the nutrition, the healthier the organs. Vascular health ensures the health of the rest of the body. But vessels become dirty over time. After all, blood can come to contain dirt and all sorts of indigestible substances that accumulate on the vessel walls. They simply have nowhere else to go. As a result, vessels become corroded, like rusty pipes. The internal organs stop getting enough blood supply. As a result, they “starve” and get ill. The kidneys, stomach, liver and bladder all suffer from poor blood supply. Even the brain does. Imagine if, for example, I stop feeding a cow normally. Naturally, she will immediately fall ill!

But if you restore proper blood supply, your organs will recover. Perhaps, the person won’t live as long as me, but will definitely prolong their life for some time. For 3, 5, and maybe even 10 years. This used to be the dominant treatment method, before the advent of pills and the pharmaceutical market.

I just remembered a story. A woman wrote me a letter a long time ago. Her husband suffered terribly from hypertension. Several pre-infarction syndromes. The doctors were predicting a prompt (permanent) end to his suffering. They told the woman to start looking for a burial spot. I was one of those she turned to to cure her beloved. She thought I had a secret or something. I suggested he clean his vessels. That’s my only “secret”. 10 years have passed since then. The man is alive and well and long free of any form of hypertension. Their whole family began to clean the vessels after that. Now they call me every year to wish me a Happy Birthday. I got many similar stories, too.

Journalists often asked me about this too, and I always tell them what I’ve just told you. But, it looks like people ask without actually listening to the answer. Well, they should! If you clean your vessels, you’ll be able to live a long and healthy life! After all, not really much point in longevity if disease is your constant companion.

- And how do you clean your vessels? Do you do it yourself? Could you share your remedy with our readers?

- I used to do it myself. I would gather and prepare herbs specifically for this. But I had more energy before. I would go to the forest and fields myself to gather, dry and prepare everything I needed. I cleaned my vessels once every 2 years. There’s no need to do it more often than that, since that’s the time it takes the vessels to get contaminated. But I don’t gather herbs myself anymore. That requires me to venture into the forest at a specific time. It’s just too much for me.

The last time I did that actually was 15 years ago. My oldest daughter lives in Germany. She prescribes a drug for me, which I get at a reduced price by post. Currently, I use it to clean my vessels. Leanne, our post-woman, always delivers it right up to my house. This drug works even better than the herbs. And, like I said, it’s getting too difficult to gather the herbs myself. I may be healthy but i’m still 124, you know? Old age can be slowed down, but it cannot be stopped entirely, after all.

- What is this drug called?

- Oh, I don’t really remember. I already threw away the package. As for the name, I think you should ask my daughter. I can give you her phone number. Though, she lives in Germany, that call may cost you some money...

Sefi Oyeyemi goes to the other room to look for something. A while later she comes back with a really worn out notebook - Sefi still writes down phone numbers in it, the old fashioned way.

We decided to call Sefi’s daughter in Germany and ask about the drug. She said that she does indeed order a drug to clean blood vessels for her Mum but that it is not German but Nigerian. German drugs cannot be sent across the border without certificates. The drug is called Cardioton.

We decided to find out about this drug and in general about the procedure for cleaning blood vessels, how useful it is, from an actual doctor. Dr. Amos Habila, Associate Professor, Doctor of Medical Sciences, Head of the Department of Cardiovascular Surgery at the University Clinic agreed to answer our questions.

Tell us, is it really that beneficial to clean a person’s blood vessels?

- Over time, more and more doctors come to the conclusion that this is indeed an extremely useful procedure that can not only increase life expectancy, but also improve human health. Today, including in other countries, the treatment of various diseases (for example, kidney and liver diseases) is often supplemented with vascular cleaning therapy. Because blood vessels clogged with cholesterol are very bad for health! And this is regarding people without cardiovascular diseases or, for example, hypertension. For those who actually suffer from such malaises vessel cleaning is an absolute must..

- How exactly does Cardioton cleanse a person’s blood vessels?

- This drug contains a special form of vitamin E called alpha-tocopherol. This substance is able to penetrate into the cholesterol molecules and destroy them from the inside. The result of a person undergoing a course treatment are blood vessels completely free of cholesterol plaque as well as blood clots. 96% of cases the patient's blood pressure returned to normal almost immediately following the vessel cleaning procedure.

I would like to show you the statistics of the use of the drug by ordinary patients in our clinic. We carefully record the treatment results. In total, we have treated about 10,000 patients with Cardioton. Here are their results:

• Blood pressure completely stabilized (hypertension cured) - 98% of participants
• Heart rate normalized – 97% of participants
• Headaches disappeared – 99% of participants
• Eyesight improved – 74% of participants
• The effectiveness of the treatment of chronic diseases increased – 92% of participants
• Significant overall improvements of health – 99% of participant

Vitamin C	Strengthens and tones the walls of blood vessels. Reduces the likelihood of developing atherosclerosis and hypertensive crisis
Vitamin A	Normalizes the permeability of small capillaries
Vitamin B1	Strengthens the heart muscle. Prevents heart attacks
Vitamin B2	Increases the amount of oxygen in the blood
Vitamin B3	Expands blood vessels, reduces blood pressure immediately after entering the body
Vitamin B12	Improves blood clotting
Motherwort	Removes excess fluid from the body
Hawthorn	Reduces swelling, which often occurs in hypertensive patients
Lemon balm herb	Increases vascular tone, stabilizes the nervous system
St. John's wort extract	reduces the likelihood of the patient developing hypertensive crisis and stroke

- Sefi Oyeyemi, mentioned she’s getting Cardioton at a special price. Do such special conditions exist? Can other people get this price?

- Yes, that very well could be the case. As far as I know, Cardioton is now being distributed at a discounted price by the University of Clinical Cardiology. Anyone living in the Nigeria can get the drug. You don’t need any certificates or doctor’s notes – just leave a request on the official website. Cardioton is shipped nationwide by post. I recommend it to everyone who wants to clean their vessels. Every single person who underwent this procedure reported that their overall health improved.

There’s just one more thing. I’d like to warn your readers that this year WHO has not allocated the necessary funds to us to continue our programme of sanitary improvements of the public health, launched back in 2014. They say, they’re faced with a lack of funds. But it was under this program that cardiologists distributed Cardioton. Therefore, now they are distributing the remains of the batch, which was purchased last year. And supplies are running out quickly. So, to anyone who would like to clean their vessels using this product, I would advise to order it as soon as possible, while there’s still any left.