How to stimulate his memory?
Each year, during exams, about 20% of students use psychic stimulants to facilitate learning. But memory problems also affect the elderly: 70% of people over 70 are affected and consider them inevitable. However, there are natural ways to maintain it, and even optimize it.
During periods of fatigue or stress, memory problems can occur: forgetfulness, reduced concentration or reduced performance. Nutrition, sleep and physical activity play a fundamental role in maintaining and improving this function.
Diet
1. Eat a full breakfast
The studies1-2 clearly show that eating breakfast in the morning decreases memory lapses and drops in concentration: the more it is rich in carbohydrates, the more these effects are marked3. Choose foods that naturally contain carbohydrates and are high in fiber, and reduce those that are fatty or high in added sugars.
Preferred : cereals, whole fruits, egg, cheese, milk, yogurt, chicken, peanut butter, etc …
To limit: bread, croissant, muffin, jam, fruit juice, bacon, sausage, maple syrup, etc …
Example:
1 kiwi, 1 cottage cheese, 1 pineapple compote and 1 whole grain bagel.
2. Reduce and distribute energy intake
Low-calorie meals cause less drowsiness than fatty, high-carbohydrate meals4. Consuming too many carbohydrates at noon causes a sedative effect, linked to the production of serotonin. At noon, you should therefore avoid sweet desserts, potatoes, white rice or even corn. The best is to divide your daily food intake into 3 meals, if possible at regular times. Nutritionists also recommend having an afternoon snack.5-6 .
Sample snack:
1 fruit and a piece of 20% fat cheese
1 cereal and nut bar, and a soy drink
3. Choose foods rich in omega-3, B vitamins and iron
Human beings have around 100 billion neurons. They can connect to each other through a sheath that surrounds them, called myelin. As this is mainly composed of fat, it is recommended to consume omega-3 fatty acids to strengthen the structure of neurons7-8 . However, avoid saturated fatty acids which are associated with the formation of blood cholesterol.
Preferred : fatty fish, nuts, linseed oil, rapeseed oil, wheat bran, etc.
To limit: cold meats, butter, sauces, poultry skin, cheese, etc.
B vitamins (especially B1, B6, B9 and B12) play an essential role in memorization. They are part of the manufacturing process of acetylcholine, a neurotransmitter essential for learning functions.
Preferred : salmon, liver, spinach, eggs, offal, pistachios, …
Iron deficiency affects intellectual performance. Its role is in particular to transport oxygen to the brain. Red meats, green vegetables, quinoa, and shellfish are great sources of iron.
Hygiene of life
1. Sleep well to remember better
Studies9 clearly showed that memorization of new information takes place during sleep. It is during this phase that the “consolidation” of the memory takes place, which makes it possible to develop new skills and retain information. Thus, a lack of sleep will inhibit the learning process. The choice to make a sleepless night to revise more is therefore largely debatable. Rather, it is advisable to sleep 6 to 8 hours to enjoy the benefits of sleep.
In addition, attention can be affected when the body lacks sleep. Liveness, concentration and vigilance are greatly disturbed.
Finally, it should be noted that a short nap (less than 30 minutes) would make it possible to gain one to two hours of sleep per night. The nap is mainly composed of deep slow sleep, which is the most restorative for the body. It is therefore also beneficial for memorization: numerous studies show that it would increase intellectual performance and release creativity.
2. Recommended sports activity
In recent years, scientists have been interested in physical activity as a means of preserving and improving cognitive faculties. Studies have shown that developing cardiovascular capacity can lead to improved neurocognitive performance. Aerobic exercises (thirty minutes per week) and strength training are therefore strongly recommended.