4 Ways to Help Improve Your Memory

We live in a fast-paced, hectic world in which remembering details can sometimes be difficult.  And when you add the demands of the holiday season with travel arrangements, busy social calendars and exhaustive shopping lists, your memory can be affected. 

Recent studies suggest that adopting a few simple lifestyle changes can help preserve your memory. If you are struggling to remember everything on your holiday to-do list, try these four tips.

1. Strength train for 20 minutes.
Georgia Tech researchers found that brief but intense workouts that incorporate weights, resistance equipment or body weight exercises (e.g., pushups, squats and planks) can improve long-term memory. Experts theorize that the body’s response to stress and release of certain hormones help us remember. Continue reading this breaking news >

2. Add cauliflower and raspberries to your holiday meals.
Cauliflower is a good source of choline, a vitamin-like nutrient that has various functions including helping maintain memory. Cauliflower can easily fit into a holiday menu as either part of a crudités platter or as a side dish at dinner.

Raspberries also contain choline, as well as flavonoids, plant-based nutrients that help improve memory and delay age-related cognitive decline. Other festive fruits that can help your memory and contribute to brain health include blueberries, blackberries and apples.     

3. Maintain your blood sugar level.

Although monitoring your sugar intake is easier said than done, particularly during the dessert-laden holiday season, studies suggest it is quite important. Researchers have found that spikes in blood sugar from eating sweets can interfere with memory.

In addition, having elevated blood sugar levels on a regular basis is a sign of diabetes and can damage blood vessels, reducing blood and nutrient flow to brain cells and ultimately contribute to age-related memory loss, as well as Alzheimer's disease. Help keep your blood sugar under control by having a snack or meal every three hours that combines a lean protein with a complex carbohydrate. Here are some suggestions:

• 1 cup of whole grain cereal with low fat milk
• 1 ounce of almonds with an apple
• A small pita pocket with 2 ounces of light tuna

4. Get seven to eight hours of sleep each night.
While it is not news that a lack of sleep can impair your memory, researchers from the University of California-Irvine and Michigan State University recently found a connection between sleep deprivation and a distortion of memories. Try these eight tips to help you sleep better > 
14 Comments
Dorothy
Nov 24th, 2014
Thanks for showing the food values of fruit andnuts.
1 Reply
MDVIP
Nov 25th, 2014
Greetings Dorothy,

We’re pleased you found the information about food values and nuts so helpful, from our article about ways to improve your memory. While we’re just about to celebrate our national day of thanks – where Americans generally eat nearly 4,000 calories – it’s good to remember that while it can be okay to indulge a bit on very special occasions, a healthy diet should be regularly maintained that includes a balance of brightly colored fruits and vegetables full of antioxidants and nutrients, lean protein sources and healthy fats, including olive and avocado oil.

In Good Health,
MDVIP

Sister Carol J. Descoteaux
Nov 21st, 2014
Thank you so much for this recent MDVIP E-mail. I found it very helpful. What a wonderful service!
1 Reply
MDVIP
Nov 21st, 2014
Dear Sister Carol,

We're so glad that you enjoyed the article and that it was helpful. We appreciate your compliments on our efforts to encourage healthy lifestyles among our members.

In Good Health,
MDVIP
Bruce
Nov 19th, 2014
Although valid, these suggestions leave out critical and economical supplemental chemistries that have clinical proof in memory and cognitive improvement especially in higher age groups. These supplements include EPA/DHA fish oils; acetyl carnitine; phosphatidyl serine; and alpha-glyceryl phosphoryl choline. Recent papers also suggest lecithin and D3. The probability of regular ingestion of the right supplements is better than the availability and ingestion of many selected foodstuffs.
1 Reply
MDVIP
Nov 20th, 2014
Greetings Bruce,

We appreciate your reply and for educating your fellow MDVIP members on the holistic approach to improving memory. There is evidence from studies that does agree with what you suggested – that supplements might help improve memory, while offering a host of other wellness benefits. As a general recommendation, always consult with your MDVIP-affiliated physician to make sure there are no complications that might arise from taking both supplements and prescribed medications for certain conditions, and also to rule out other conditions that might be indirectly affecting memory or other cognitive functions.

In Good Health,
MDVIP

HB
Nov 18th, 2014
Reading some of the comments, it appears to me some of these people need brain transplants more than memory help.:)
Anna
Nov 18th, 2014
Great info to start the holiday season. The big box warehouse store near me sells boxes of individually packaged nuts - almonds, peanuts, cashews - in 2 oz quantities. And while that may be more than you suggest, it does help with portion control and can be kept in your desk drawer, car console, etc. Packaged like that, they won't go stale as quickly either.
As for maintaining a good diet, you don't need a dietician/nutritionist all the time. Just a food scale, measuring cup, plenty of veggies, fruit and protein and a good pair of walking shoes. Don't discount it right off. Thanks for the info!
1 Reply
MDVIP
Nov 20th, 2014
Greetings Anna,

Thank you so much for your tips on how you get all of the heart healthy, unsaturated fats and omega-3 fatty acids into your diet by eating nuts. While 2 ounces is twice the amount of a suggested serving – 1 ounce is equal to 23 almonds – it’s good to know you’re conscientious of portion control. Because they’re so tasty, it’s easy to eat too many servings out of a container of nuts without even realizing. We applaud you on your dedication to eating a wide variety of healthy produce and protein sources – along with getting out there and walking. Even just 20 minutes of walking has been found to reduce the risk of coronary heart disease, while improving blood pressure, blood sugar levels and body weight. And you can even split up that time by taking 2, 10-minute walks. Remember – the brisker the walk the better. Keep up the good work!

In Good Health,
MDVIP
Trisha Millard
Nov 18th, 2014
Thank you for the great information on what to eat for improving memory. I definitely need it as I put the T.V. remote in the fridge and couldn't find it.........
I try and eat apples with a piece of cheese, and berries in my low fat yogurt every day.
Thank you.
1 Reply
MDVIP
Nov 20th, 2014
Greetings Trisha,

Thank you for complimenting our article about ways to improve memory. But honestly, it’s we who should be complimenting you – for the great strides you’re making in getting so many beneficial nutrients into your diet each day. That apple is giving you nearly 20% of your daily fiber and just a 1-ounce severing of cheese is packed with nearly 30% of your daily calcium – plus Vitamin D. One cup of low fat yogurt is loaded with nearly 50% of your daily calcium and 25% of your daily protein. As a bonus, berries are not only sweet and delicious – nature’s candy – they’re rich in antioxidants, fiber and Vitamin C. Congratulations on making such wise nutritional choices. Now about hiding that T.V. remote … I don’t think we can help you much there.

In Good Health,
MDVIP

Phyllis
Nov 18th, 2014
The tips were very interesting so now all I need is a Cook/ Nutritionist to live with me 24/ 7.

Keep them coming///
1 Reply
MDVIP
Nov 20th, 2014
Greetings Phyllis,

Thank you for letting us know how much you enjoyed the tips to help improve your memory. But don’t worry about hiring a cook or nutritionist. We’ve made it easy for you to create your own healthy and delicious meals using the MDVIP Member portal. Just log in to https://connect.mdvip.com/login and click on the icon of a plate with a fork and knife on the top. Once on the My Nutrition page, you’ll see 4 categories – Home, Diet & Health, Recipes and Meal Plans. The Home section offers Featured Recipes and Featured articles, as well as specially chosen Weekly Recipes. The Diet & Health section gives you a convenient place for everything you need to improve your health. The Recipe section features nearly 1,000 recipes – plus a variety of ways to search for what you like. Finally, the Meal Plan section allows you to follow nutritional guidelines for specific conditions and then gives you downloadable meal plans, shopping lists and recipes that you can print out. With all of these nutritional options, Phyllis, you can be your own specialized chef.

In Good Health,
MDVIP

maria Dallman
Nov 14th, 2014
Thank you for this wonderful article . Healthy eating is the most important thing we can do to maintain a healthy mind and body . I know this from personal experience and am always suggesting it to my adult children. Treats in sealed plastic bags are never welcomed in my home .
1 Reply
MDVIP
Nov 20th, 2014
Greetings Maria,

It’s wonderful to hear how much you appreciated our article about ways to help improve your memory. It’s equally as wonderful to hear that you instill such wise nutritional habits in your home – even with your adult children. As you know, eating the right foods not only gives you energy to life your life to the fullest, it also can help improve your wellness and even help prevent disease. Keep up the good work!

In Good Health,
MDVIP

Faye Porter
Nov 14th, 2014
How can I print this from my iPad ?
1 Reply
MDVIP
Nov 19th, 2014
Greetings Faye,

Thank you for reading our article about ways to improve your memory. We are very pleased to hear that you would like to print out the valuable information for easy reference. While printing from a laptop or desktop computer might be a little more standard, printing from an iPad can vary, depending on which type of Wi-Fi connection you have available and if you have an air printer or use an app. Since apps can vary in price and often have different instructions, you may want to visithttp://ipadacademy.com/2012/03/how-to-print-from-your-ipad-summary-of-printer-and-printing-options. I hope that helps.

In Good Health,
MDVIP

betty
Nov 13th, 2014
How many almonds make an ounce?

thank you.
1 Reply
MDVIP
Nov 14th, 2014
Greetings Betty,

Thank you for reading our article about ways to improve your memory and for requesting clarification on a serving size of almonds. Actually there are 23 almonds in a 1-ounce serving. At only 7 calories per almond, you're not only enjoying a delicious snack, you're getting 6 grams of both fiber and protein in each serving. Thank you for helping your fellow MDVIP members by adding to the conversation.

In Good Health,
MDVIP

Ruth
Nov 13th, 2014
I would like to print the tips, but couldn't find a print request.
1 Reply
MDVIP
Nov 14th, 2014
Greetings Ruth,

We're so happy to hear that you enjoyed the article about tips to improve your memory so much that you want to print it out. While we don't have the standard 'print' button on the page, you are able to print it - just by following these easy steps. When the article is on your computer screen, click on the word 'file' at the top of your computer. In the menu that drops down, find the 'print' option and click on it. While each computer and printer may be a bit different from this step on, you should see a preview of what the printed page will look like. Then follow the specific print commands from there. These same steps will work for all our helpful health and wellness articles on MDVIP.

In Good Health,
MDVIP

Margarete kuhn
Nov 13th, 2014
Blackberries, raspberries, strawberries, nuts ---??? How those items agree with diverticulitis ???
1 Reply
MDVIP
Nov 14th, 2014
Greetings Margarete,

Thank you for writing in to receive more clarification on some of the food items that were suggested for improving your memory. Sometimes a food that is recommended to boost a particular function may not be the wisest choice when considering other conditions. While some medical experts - even those from one of our Medical Centers of Excellence, Mayo Clinic - suggest that the foods you asked about might actually help prevent diverticulitis, it is always best to ask your own MDVIP-affiliated physician who has a thorough understanding of your complete health. After clicking on the link (http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/expert-answers/diverticulitis-diet/faq-20058333) to read this article from Mayo Clinic, you may want to consider talking to your MDVIP-affiliated physician to see if this might fit with your wellness plan.

In Good Health,
MDVIP

Jo Incammisa
Nov 13th, 2014
It has to be a typing error. I only consume 12 Almonds per day.
Trish Thomas
Nov 12th, 2014
Most of these sound like good practices, but there must be some mistake about consuming a cup of almonds and an apple for a snack. Even a quarter of a cup would be a large serving of nuts.
1 Reply
MDVIP
Nov 13th, 2014
Greetings Trish and Jo,

Thank you for being such avid readers of our website and especially for catching our error. While almonds are a great way to get heart-healthy unsaturated fats into your diet, you were both correct about our error in the serving size. Rather than 1 cup of almonds, it really should have stated 1 ounce. We just corrected that serving recommendation in the article. Thank you for both being so observant and concerned that others might consume such a large portion of almonds.

In Good Health,
MDVIP

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