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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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5 Simple Lifestyle Changes To Manage Hypertension

manage hypertension

By now, anyone who is conscious about their health is aware of hypertension. In case you don’t know, hypertension is basically another name for high blood pressure. Blood pressure is the force that blood exerts against the walls of the blood vessels. The force depends on the resistance of the blood vessels and how hard the heart has to work. Hypertension is the primary risk factor for cardiovascular disease, including stroke, heart attack, heart failure and aneurysm.

An optimal blood pressure level is a reading under 120/80mmHg while a reading over 140/90mmHg is generally considered to be high. It is extremely important to keep blood pressure under control. Lifestyle management is standard and first-line treatment for hypertension.

5 Lifestyle Changes to Manage Hypertension

  1. Kick the Bottle. Stub the Butt: Drinking too much alcohol can raise blood pressure to unhealthy levels. Having more than 3 drinks in one sitting temporarily increases your blood pressure. Repeating it on a regular basis can lead to long term changes. Heavy drinkers who wish to reduce blood pressure are advised to slowly reduce the alcohol intake over 1-2 weeks to avoid risking very high blood pressure. Also, each cigarette you smoke can increase your blood pressure for many minutes after you finish. Stopping this can help you a lot in normalizing your BP. Quitting smoking can reduce the risk of heart disease and improve your overall health as well.
  2. Let Go of Stress: Your body produces a surge of hormones when you are in a stressful situation. These hormones temporarily increase your blood pressure by causing your heart to beat faster and your blood vessels to narrow. But when your stress goes away your blood pressure returns to normal. However, frequent, temporary spikes in blood pressure can damage your blood vessels, heart and kidney in a way similar to long term high blood pressure. Exercising 3-5 times a week for 30mins can reduce stress, try yoga and meditation, get plenty of sleep and stay happy. If you need help with yoga and meditation, join live, interactive sessions conducted by experts on GOQii Pro. You can book a class via the GOQii App.
  3. Reduce Sodium Intake: Even a small reduction of sodium in your diet can improve your heart health and reduce blood pressure by 5-6mmHg if you have high blood pressure. In general, limit your sodium intake to 2300mg a day or less. However, a lower sodium intake of 1500 mg a day is ideal for most adults. 1500mg = less than 1 teaspoon of salt per day. To reduce sodium in your diet, read food labels, choose foods with less sodium, avoid processed and packaged foods like noodles, soups, chips, biscuits, etc. Use herbs and spices to add flavor to your food. Cut back gradually, your palate will adjust over time.
  4. More Fruits & Veggies: Eating a diet rich in whole grains, fruits, vegetables and low fat dairy along with avoiding saturated fat and cholesterol can lower your blood pressure by 11 mmHg if you have high blood pressure. This eating plan is known as DASH (Dietary Approach to Stop Hypertension) diet. Fruits and vegetables are the best sources of potassium and it can help lessen the effect of sodium on blood pressure. Try to have fruits and salads on a daily basis. Going for vegetable + fruit smoothies is a smarter approach. Also try to add beetroot in your smoothies, they are known to reduce blood pressure. Individuals with blood sugar issues should consult their doctor before eating beetroot.
  5. Exercise Regularly: Making exercise a habit can help lower your blood pressure. You do not need to go to a gym but just being active enough that you are breathing harder and making your heart beat a little faster which includes brisk walking, jogging, swimming or biking. Go for a moderate activity for at least 30 min a day for 5 days a week. This is a great way to reduce stress and also improve energy levels. Consult your doctor or coach about how and when to start physical activity once high blood pressure is detected.

We hope these lifestyle changes help you manage hypertension and curb high blood pressure! Do share your thoughts in the comments below!

For more on living a healthier lifestyle, check out Healthy Reads or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

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What Alkaline Water Does To Your Body!


A few days back, I was at a store. I came across water filters that claimed they increase energy and regulate the body’s pH level. It tempted me. To add something more healthy to my regimen, I purchased an expensive filter without knowing what I was really buying. Now that I have read up a little on Alkaline Water, I want to share my thoughts on it.

First, let’s understand what Alkaline Water is and how different it is from regular water. Certainly, it boils down to the pH levels. Liquids with a pH closer to 0 are very acidic while liquids with a pH close to 14 are very alkaline. Pure water is neutral and has a pH of 7.0 whereas Alkaline Water has a pH between 7-9.5.

In today’s fast paced world, our gastric acid levels have increased. Due to our dependence on processed foods, artificial additives, refined sugar, increasing stress levels and reduced physical activity, there’s an imbalance in the acid and alkaline environment in our body. So we are moving towards quick fixes like alkaline water.

Advantages Of Alkaline Water

  • The most important health benefit of alkaline water is to fight acid reflux, which is a common health concern these days
  • It makes us feel more energetic as our body is able to absorb it more quickly
  • Healthier gut, as higher pH water protects us from dangerous microorganisms due to its negative oxidation-reduction potential (ORP).
  • Provides antioxidants
  • Protection from contaminated water

Disadvantages Of Alkaline Water

  • Digestive malfunction – drinking alkaline water can cause steep changes in the levels of pH and can hinder the digestion process
  • Can cause a condition called hypochlorhydria, that is the reduced absorption of calcium in our body
  • Presence of too many ions in the body can result in acute dehydration at the cellular level
  • Exert pressure on the kidney to bring the pH level to ideal

Artificial Alkaline Water

Lot of water ionizers are available in the market these days. In essence, what they do is split the water molecules with electricity to create alkaline water. We get them in the form of water filters or filter bottles.

All water found in nature has a pH that perfectly corresponds to the minerals in water. When we drink alkaline water, our body assumes it is receiving alkaline minerals like calcium and magnesium. The problem with ionized water is that the body thinks it is receiving more alkaline minerals than what are actually present in the water.

Before the body is stressed by the artificial alkalinity, the first 30 days might make you feel better due to the presence of antioxidants and hydration. Other side effects can be erratic heart behavior, hypertension, UTI, infections etc.

It is also advised that if we are drinking ionized water or artificially alkaline water, we should measure our bodies pH daily and regulate the consumption accordingly.

Few Interesting Facts About Our Body’s pH

  • Our body regulates blood pH in a very narrow range because all the enzymes are designed to work at pH 7.4. If the pH varies too much it will not be able to function
  • We cannot change the pH of our blood but our diet does affect the pH of our urine. Normally urine is at pH 6, which is acidic but normal and shows our kidney is working fine
  • The pH of the stomach acid or gastric acid is 1.5 – 3.5 which is required for the proper digestion of our food . Alkaline ions might cancel the acid and neutralize it
  • It is the job of the lungs, liver and kidney to maintain a normal pH of our body
  • The most common minerals found in water are calcium, potassium, copper, manganese, magnesium and iron. According to World Health Organisation(WHO), water contributes to 1-20% of the dietary intake of some trace minerals

How to Make Your Body Alkaline Naturally

  • Start your day with a glass of lemon water
  • Add a tsp of natural baking soda to water and drink it the first thing in the morning.  It helps neutralise stomach acids and provides relief from indigestion in adults
  • Add some cucumber slices to water to make it alkaline
  • Store water in a copper vessel and drink it in the morning
  • Drink cumin water or cumin tea. Cumin water generally stimulates the secretion of digestive enzymes and accelerates the digestion process, thus helping you fight gut issues
  • Vegetable juice will not only make your body alkaline but add various nutrients to your diet too
  • Start your day with a glass of water with 1-2 tbsp of Aloe Vera juice added to it. Aloe Vera juice alkalizes the body, balancing overly acidic dietary habits
  • Drink natural coconut water. The pH acidic level in the body turns alkaline when you drink coconut water and that’s why it’s good for acidity
  • Add more fruits and vegetables in your diet. According to the Institute of medicine 20% of water comes from food sources

Naturally occurring alkaline water is undoubtedly good for health but what we get in the present times is water that is artificially made alkaline. If our goal is to be healthy, why would we drink or eat anything artificial?

If you found this article helpful, let us know in the comments below. To explore more, click here. You can also get this information directly from a GOQii Coach. All you need to do is subscribe for Personalised Health Coaching here.

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Should You Eat Eggs During Summer?

should you eat eggs during summerIf you are wondering, should you have eggs during summer, then the answer is YES! It is absolutely fine to have eggs during summer, but moderation is the key. There are a lot of misconceptions on this topic and you must have definitely heard that eating eggs during summer may increase the body heat.

When you eat a protein-rich diet, your body will produce more heat to digest food and thus, burn more calories. So, having too many eggs can affect the digestive system. Although there are many theories about egg consumption. Let us look at some facts that can explain all the questions about eggs.

Nutrients in Eggs and their Benefits

  1. Good source of complete protein which helps in strong muscles and also for weight management by keeping you full for longer.
  2. Rich in iron content which increases energy and boosts your immunity.
  3. Vitamin D which helps in strengthening bones, prevents the risk of osteoporosis and helps in regulating your insulin levels.
  4. It promotes healthy eyesight. Antioxidants in eggs, lutein and zeaxanthin, helps in preventing cataract and macular degeneration.
  5. Rich in Vitamin B12 for healthy nerves and blood cells and preventing anemia.
  6. Rich in Vitamin E  which is good for skin and hair.
  7. Selenium helps prevent free radical damage, keeps your immune system healthy.
  8. Rich in Vitamin A, which you all know, is good for eye health.
  9. Rich in Choline, a nutrient for brain development and function.

So many nutrients in one food, no doubt why they are called ‘Superfood’. 

How Many Eggs Can You Eat During Summer?

For a healthy person, having a maximum of 2 eggs a day is absolutely fine. If you are a person who eats non-veg daily, then keep the intake to one per day. As said above, eating more eggs during summer can lead to stomach discomfort. People who are sensitive, and have digestive issues have to be careful and reduce it further, maybe an egg twice a week, as per their body capacity. So, have it in moderation, and get the most benefits from eggs during summer!

We hope this article helps you! Do leave your thoughts in the comments below. For more topics and tips for the summer, click here or speak to a GOQii Coach directly by subscribing for Personalised Health Coaching here.

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