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Foods to Boost Memory Power

Memory Boosting Foods

If you have grandparents, you may be familiar with instances of them forgetting to take their medicines or forgetting names. This is due to weak memory power. Ever wondered why their memory is so weak? How can one boost memory power? Let’s understand this better!

What is Memory Power? Why is it Necessary to Boost it?

Memory power is the capacity of the brain to remember things. You can remember things for a short period of time or a long period of time depending on the importance of the information. Your brain decides what needs to be saved as a memory depending on the intensity of the matter.

From the above example of grandparents, weak memory happens due to decreased blood flow to the brain. Hormones and proteins protecting brain cells decrease with age, leading to reduced cognitive skills and memory power which result in forgetfulness.

Individuals who work long and hard for a presentation often tend to forget key points. This may happen due to the anxiety and stress which affects the nervous system. The nervous system plays an important role in memory. You may have noticed that when we try to rush, we often forget things such as a snack or a water bottle.

The best way to overcome this lapse in memory is to improve the blood flow to the brain. A few lifestyle changes and focus on certain food and boost memory power.

Lifestyle Changes to Consider

Lifestyle plays a major role when it comes to maintaining bodily functions such as gaining or losing weight, disease management and intelligence as well!

  1. Healthy Weight: Being overweight impairs bodily functions. This includes the brain. It causes neurodegenerative diseases like Dementia, Alzheimer’s and may also shrink the brain’s size. Maintaining a healthier body weight by decreasing the body fat percentage and improving muscle mass can help prevent cognitive problems.
  2. Physical Activity: Doing some form of physical activity improves blood flow to all the organs including the brain. It also improves the amount of oxygen delivered to the brain. You must exercise daily, be it walking, jogging, swimming or any kind of sports at least for 30-40 mins a day. Yoga and meditation can also be included as they heal your brain by improving oxygen levels.
  3. Proper Sleep: Sleep is a phenomenon which is often neglected despite the fact that it has a greater impact on one’s health! A lot of psychological changes happen when an individual is asleep. Lack of sleep can affect memory formation. A peaceful 6-7 hours of sleep can boost your memory power and a powerful day nap of 30-40 mins can also help sharpen your memory.
  4. Stress & Depression: These conditions can damage brain cells and cause memory loss. Reduce stress by laughing. Laughing engages multiple regions of the brain and also reduces stress and improves memory power!

Foods to Boost Memory Power

Nourishing yourself is the best way to improve your IQ level or memory power. To maintain brain health, avoid sugary drinks, refined carbs and unhealthy fats. Opt for nourishing and well-balanced meals.

  1. Turmeric: Curcumin is the active compound found in turmeric. It has several health benefits. It protects the brain, reduces brain inflammation and boosts memory power by removing plaques. 2 gram of freshly grounded turmeric is recommended.
  2. Blueberries: Due to its unique antioxidant properties, Blueberries help in boosting memory power. This is done by reducing the oxidative stress on neural tissues which improve brain functioning. Add them to your breakfast cereal or munch on them as a snack. You can even add them to your milkshakes, smoothies or salads!
  3. Dark Chocolate: It contains compound flavonoids which improve blood flow to the brain and help in learning and improving intelligence.
  4. Fish: Fishes such as salmon, tuna and mackerel are all good sources of Omega 3 fatty acid which help in improving blood flow to the brain. They make you smarter.
  5. Nuts & Seeds: Nuts, especially like miniature brain shaped walnuts and seeds like pumpkin seeds are filled with healthier fats which improve brain functioning. Pumpkin seeds are loaded with zinc, magnesium and iron, the absence of which may make your brain stop functioning.

We hope this article helps you improve your brain function and make you smarter! Let us know your thoughts in the comments below.

If you found this article useful and would like to read more, click here. For more tips on improving brain function with exercise, nutrition, sleep and stress management, speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

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When Is The Best Time To Eat Almonds?

When is the best time to eat almondsAlmonds are a nutritious food that can be eaten at any time of the day, but there are some optimal times to consume them for maximum benefits. Here are some recommended times when you can eat almonds.

Best Time To Eat Almonds

  • As a Snack: Almonds are a great snack option that can be eaten on their own or mixed with other nuts and dried fruits for added flavour and nutrition. They can be eaten between meals to provide a quick and satisfying energy boost.
  • In the Morning: Consuming almonds in the morning can help to provide sustained energy throughout the day. They can be added to breakfast cereals, oatmeal, smoothies, or eaten on their own.
  • Before a Workout: Eating almonds before a workout can provide a source of energy and help to fuel the body during exercise. Almonds can be eaten alone or mixed with other fruits or protein sources to create a pre-workout snack.
  • After a Workout: Consuming almonds after a workout can help to replenish energy stores and aid in muscle recovery. They can be eaten alone or mixed with other sources of protein, such as yoghurt or cottage cheese.
  • Before Bed: Eating almonds before bed can help to promote satiety and prevent late-night hunger pangs. They can be eaten on their own or added to a cup of warm milk for added comfort and relaxation.

A Word Of Caution

It’s important to note that while almonds are nutritious, they are also relatively high in calories. So, it’s important to consume them in moderation and be mindful of portion sizes. The recommended serving size for almonds is about 1 ounce or 23 almonds, which contains approximately 160 calories. Additionally, people with nut allergies should avoid consuming almonds or any other nuts.

If this article helped you, let us know in the comments below. If you wish to stock up on almonds or other dry fruits, get them here.

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The Little Known Health Benefits Of Almonds

Health Benefits Of Almonds

An Almond is a type of tree nut that’s commonly consumed as a snack or added to various dishes for flavor and texture. In addition to its delicious taste, it’s also packed with several nutrients and health-promoting compounds. In this article, we will explore the health benefits of almonds and how they can support overall health and wellbeing.

Health Benefits Of Almonds

  • Rich in Nutrients: Almonds are a good source of several important nutrients, including fiber, protein, healthy fats, vitamin E, magnesium, and potassium. A one-ounce serving of almonds (approximately 23 almonds) contains 6 grams of protein, 14 grams of healthy fats, and 3.5 grams of fiber, making them a filling and nutritious snack.
  • May Promote Heart Health: Almonds are rich in healthy fats, particularly monounsaturated and polyunsaturated fats, which have been shown to promote heart health by reducing LDL (bad) cholesterol levels and improving overall cholesterol profiles. Studies have also shown that consuming almonds may help to reduce the risk of heart disease and stroke.
  • May Help with Weight Management: Despite their relatively high calorie content, almonds have been shown to support weight management due to their high protein and fiber content, which can help to increase feelings of fullness and reduce overall calorie intake. Some studies have also suggested that consuming almonds may help reduce belly fat and waist circumference.
  • May Lower Blood Sugar Levels: They are low in carbohydrates but high in healthy fats, fiber, and protein, making them an excellent food for people with diabetes or those at risk of developing diabetes. Studies have shown that consuming almonds may help to lower blood sugar levels and improve insulin sensitivity.
  • May Improve Digestive Health: The fiber content in almonds may help to promote digestive health by supporting regular bowel movements and feeding beneficial gut bacteria. Additionally, some studies have suggested that almonds may help to reduce inflammation in the gut and improve overall gut health.
  • May Improve Brain Function: Almonds are a good source of vitamin E, which has been shown to support brain health and may help to reduce the risk of age-related cognitive decline. Some studies have also suggested that consuming almonds may help to improve memory and cognitive function.

Are There Any Drawbacks To Eating Almonds? 

While they are extremely nutritious and support different aspects of health which include heart health, weight management, digestive health and brain function, it is important to keep portion size in mind. As almonds are relatively high in calories, they can contribute to weight gain if consumed in excess. As always, it is recommended to consult with a healthcare professional before making any significant changes to your diet or nutrition plan.

If reading this article made you want to stock up on almonds, get them here. 

Interested in learning more about nutrition or exploring similar topics? Learn more from these articles written by our experts here.

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Lose Body Fat by Changing What You Eat

lose body fat

There are many of us who lead demanding and hectic lifestyles which are marred with extensive working hours, early mornings and late nights. In fact, late-night shifts affect our eating patterns a lot!

Due to erratic working patterns, processed foods, instant food items and junk food are in trend as they are easy to carry and can be ordered or eaten anywhere! People don’t carry home food as much and always eat food at work in a hurry, knowing that they are gulping their food without chewing.

If we pay a little attention to what we are eating and how we are eating it, it makes a big difference. The statement, “Lose body fat by changing what you eat” holds true in this context.

Can You Lose Body Fat with Food?

First of all, you have to see the natural foods around you which have the capability to help you lose body fat. Try including some of the following option in your daily meals.

  1. Whole Grains: contain a good amount of fiber and as they are complex in nature, they release carbohydrates slowly in the body. They need energy from the body to breakdown and in turn, help you lose fat. So, include brown rice, whole wheat flour, rolled oats, Ragi, Jowar, and Bajra over refined flour like maida, suji and white rice.
  2. Pulses & Legumes: are an excellent source of fiber and vegetable protein. Protein gives you a feeling of satiety which stops you from overeating and decreases your total calorie intake resulting in fat loss. Choose whole pulses like white & black chana, cow pea, kidney bean, sprouts and have them in at least two meals.
  3. Vegetables & Fruits: are excellent sources of fiber and are low in calories. They require a lot of energy to breakdown and some fibers don’t digest in human bodies. They need to be excreted and absorb fat from the body while doing so, thereby reducing fat and cutting down total calorie intake. Have at least 2-3 servings of fruits & vegetables. Their way of cooking can be changed like sautéing, steaming, baking, shallow frying, or roasting instead of deep-frying.
  4. Healthy Fats: can be obtained through nuts, fish & seeds to improve omega 3 fatty acid which is anti-inflammatory and helps in controlling visceral fat accumulation. Cut down your intake of all types of visible fats such as butter, ghee, oils and avoid refined oils. Instead, use soybean oil, sesame oil, mustard & groundnut oil.
  5. Water: increases the metabolism of the body by flushing out toxins and cleansing the liver. The best part? It has zero calories. Drink at least 2-3 litres of water a day.
  6. Tea: Replacing your tea with green, turmeric or lemon tea and avoiding or minimizing visible intake of sugar [1tsp of sugar (5gm) = 20 calories] helps you lose weight.

Meal timings are also crucial in shedding extra fat. This is because the metabolism of the body slows down as the day progresses. That’s why late-night eaters are prone to weight gain. Low calorie and nutrient-dense food can be chosen by late eaters.

Chewing your food properly also increases the rate of absorption of nutrients and avoids extra accumulation of fat. Practicing mindful eating i.e. eating by paying attention and noticing each sip or bite, tasting your food, teaches you to control your hunger and actually helps in weight loss.

We hope these tips help you lose body fat. For more on how adjusting food habits can help you lose weight, ask a GOQii Coach for guidance by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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