Improving Memory: Suitable for Any Age

Chaitanyam Advanced Neurology Center
Prof. Dr. Sudhir V. Shah,
Dr. Heli S. Shah, Dr. Chetasi S. Shah

Certain dietary choices, neurobics, physical exercises, and supplementary methods can help improve memory.

Dietary Choices:

1. Omega-3 Fatty Acids: Foods rich in omega-3 fatty acids, such as walnuts and flaxseeds, are beneficial for brain health and memory.
2. Antioxidants: Antioxidant-rich foods found in fruits (various berries—strawberries, raspberries, amla, blueberries, blackberries, and also oranges, grapes) and vegetables (spinach, amaranth, broccoli) protect brain cells from oxidative stress, promoting cognitive function.
3. Whole Grains: Whole grains like oats, quinoa, and brown rice provide a steady source of energy for the brain, supporting cognitive function.
4. Berries: Dark-colored berries, such as blueberries and strawberries, are high in flavonoids, which are associated with improved memory and intellect.
5. Nuts and Seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds are packed with vitamins, minerals, and antioxidants that support brain health and memory.
6. Ayurveda: Consider taking Brahmi, Shankhpushpi, or Mentat syrup (2 teaspoons at night). Saraswat Churna and Smriti Rasayana from Surat’s Atmanand Sarvati Pharma (1 teaspoon with milk or honey in the morning) can be beneficial. Add 1–2 drops of Jyotishmati oil in two teaspoons of milk in the morning.

Neurobics:

1. Brain Games: Engaging in puzzles, crosswords, Sudoku, and other brain games challenges cognitive functions and promotes neuroplasticity, crucial for memory improvement.
2. Learning New Skills: Learning a new language, musical instrument, or any skill stimulates brain connections, enhancing cognitive abilities, including memory.
3. Mindful Meditation: Practicing mindfulness meditation reduces stress, improves concentration, and promotes structural changes in brain areas associated with memory and learning.
4. Multi-sensory Learning: Using multiple senses, such as sight, sound, touch, and smell, while learning helps reinforce memory and makes recall easier and stronger.

Physical Exercises:

1. Aerobic Exercise: Regular aerobic exercises, like brisk walking, running, swimming, or cycling, increase blood flow to the brain, promote neurogenesis (growth of new brain cells), and enhance cognitive functions, including memory.
2. Strength Training: Resistance training and weightlifting stimulate growth factors that support neural growth and synaptic plasticity, improving overall brain health and cognitive function.
3. Yoga and Pranayama: Practicing yoga and pranayama reduces stress, enhances awareness, and promotes mental and physical well-being, benefiting memory, focus, and cognitive performance.
4. Balance and Coordination Exercises: Activities challenging balance and coordination, like Tai Chi or dance, stimulate brain areas involved in memory and cognitive control.

Additionally:

1. Quality Sleep: Prioritize getting sufficient, high-quality sleep, as it plays a crucial role in memory consolidation and cognitive function.
2. Stress Management: Long-term stress can impair memory and understanding. Practice stress-reducing techniques like deep breathing, progressive muscle relaxation, or spending time in nature to reduce its negative effects on the mind.
3. Social Engagement: Maintaining social connections, spending time with family and friends, and engaging in meaningful interactions stimulate cognition and reduce the risk of memory decline. Avoiding isolation is essential as social disconnection and loneliness are some of the biggest health and social care challenges in the 21st century, increasing the risk of mortality by approximately 30%.
4. Healthy Lifestyle Habits: Avoid smoking, limit alcohol intake, and maintain a balanced diet and regular exercise to support overall brain health and memory function.
5. Regular Mental Stimulation: It’s essential to regularly provide the brain with new information. Spend less time on social media (Facebook, WhatsApp, Instagram) and stay updated through reading books, magazines, or listening to podcasts.
6. Medications That May Help (Only with a Doctor’s Advice): Donepezil, Memantine, Rivastigmine or Exelon patch, Galantamine, Ginkgo Biloba, Huperzine, Piracetam.