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Last Updated on November 5, 2019

How to Improve Brain Memory Naturally: Foods to Eat And Skip

How to Improve Brain Memory Naturally: Foods to Eat And Skip

Staying focused and maintaining high performance in a hectic work rhythm leads to stress and mental exhaustion. So how to improve brain memory naturally?

The good news is that the negative effects of increased cognitive efforts can be prevented: brain foods, combined with healthy sleep regime and exercise, improve memory, concentration, and intellect.

What’s more, cutting many foods that we consider “generally harmful” out of the diet improves brain function and reduces brain health risks.

How does food improve brain health? Research proves that specific elements contained in the food positively influence molecular systems and support cognitive function.[1] Here’s how:

  • Amino acids support neurotransmitters, endogenous chemicals that transmit signals between nerve cells. This helps keep the brain sharp.
  • Glucose is the main source of energy for human brain. Almost all energy that the brain consumes is derived from glucose.
  • Fatty acids strengthen nerve cells. They bring essential nutrients into brain cells and keep harmful toxins out.
  • Antioxidants protect brain cells by inhibiting oxidization, reducing its negative effects, and removing oxidizing agents from the body.

Knowing what substances are good for brain health, it’s easier to choose a diet that improves memory, maintains brain health and protects it from damage factors. Many foods are known to have positive effects on cognitive health, so anyone can choose their favorite ones to include in their daily diet.

10 Foods That Improve Your Brain

1. Nuts and Seeds

Nuts, such as walnuts and almonds, contain fatty Omega-3 acids that the brain needs for its healthy function, and antioxidant vitamin E that protects nerve cells and reduces brain health risks.

Whole grain, beans, and seeds – sunflower, pumpkin and others – are also a great source of amino acids and zinc that improve memory and contribute mental clarity.

Nutritionists recommend consuming nuts and seeds as a healthy snack – a handful of them is enough to satisfy midday hunger and to cover your daily requirement of brain-supporting substances.

2. Salmon and Other Fatty Fish

Salmon is another source of omega-3 fatty acids that maintain brain health. Essential fatty acids contained in fatty fish, such as tuna, herring and sardines, have a protective effect on brain in the aging process by reducing the risk of developing Alzheimer’s disease.

In a shorter-term perspective, they show positive effects on cognitive-behavioral health: they significantly reduce the risk and the symptoms of depression, ADHD, and anxiety.

3. Dark Green Vegetables

Rich in antioxidants and vitamin C, green leafy vegetables are known for their positive effects on general well-being and sharpness of mind.

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Additionally, such veggies as broccoli, avocado, or kale are powerful cancer fighters. They contain vitamin K that fights lack of concentration, prevents Alzheimer’s disease, and works as an anti-aging substance.

Spinach, kale, and chard also contain brain-boosting vitamins B and iron that helps transfer oxygen to the brain.

4. Dark Chocolate

We often assume that healthy food is not tasty and our favorite sweets are unhealthy, but that’s not quite true.

Combining the useful with the pleasant is possible when it comes to chocolate – and the darker the better: the best choice is 70% cocoa and more. Dark chocolate is rich in flavonoids that stimulate blood flow to the brain, and such elements as iron, manganese, copper, and magnesium that boost energy and support many body functions.

Consuming cocoa improves cognitive function , reduces stress, and protects mental health.

5. Tomatoes

Tomatoes are packed with carotenoids that safeguard fat in the body. As brain is mainly made of fat, this function is especially important for it.

Tomatoes are a great source of two carotenoid types: lycopene and beta-carotene. They are powerful antioxidants that protect brain cells from free-radical damage, regulate cell growth, have anti-aging effects, and improve memory.

6. Eggs

Many of us mostly consume eggs as a source of proteins, but they have much more value for our health. They contain choline that regulates enzymes essential for mental health.

Eggs are a safe way to consume cholesterol that strengthens brain cells and structures. Apart from that, eggs are packed with antioxidants and healthy fats that nurture and protect the brain.

7. Berries

Berries are a great source of vitamins that help our body function properly. They contain vitamins C and K, antioxidants, fiber, and many other important nutrients.

Dark berries, such as blackberries, blueberries, and cherries, are a source of flavonoids that improve brain health and boost memory.

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And while fresh berries are usually a seasonal treat, dried and frozen ones are also rich in healthy nutrients and can be consumed throughout the entire year.

8.Green tea

Green tea has been being used as a medicine throughout the centuries.[2] The list of its benefits for health and well-being is very long – but we’ll focus here on its positive effects on brain. It is extremely rich in antioxidants that protect brain from harmful free radicals and reduce the risk of cancer.

In 1494, Japanese scientists identified in green tea an amino acid called L-theanine. It promotes relaxation and facilitates sleep, helping maintain concentration, regulating emotions, and boosting cognitive abilities.

9. Sage and rosemary

Adding these herbs to your favorite dishes not only improves the taste, but also sharpen the mind, alleviate fatigue, and increase mental clarity.

These herbs contain over 40 active compounds that benefit brain health and enhance cognitive activity. They promote focus, concentration, and calmness, which is essential for alertness and long-term memory.[3]

10. Red wine

While high levels of alcohol are destructive for overall well-being and for brain health in particular, small amounts of red wine are refreshing and vivifying for brain.

Studies have shown that red wine, alongside with it relaxing effect, also improves the brain’s ability to remove harmful toxins by regulating the glymphatic system, reduces the risk of inflammation, and improves cognitive abilities and motor skills.[4]

5 Foods That Harm the Brain

We’ve figured out what food is healthy – but knowing what is to avoid is also essential for maintaining brain health, good memory and sharp focus. Here’s a list of the most harmful foods that impair memory, impact mood, and increase health risks:

1. Sugary Foods and Beverages

Studies prove that higher sugar levels in the blood not only result in excessive body weight and increase the risk of diabetes – they also expose you to the risk of dementia.[5] That’s why rep lacing sugary drinks and foods with healthier products is essential.

Consider consuming unsweetened tea, water, vegetable juice, and unsweetened dairy products instead.

2. Trans Fats

Trans fats, or unsaturated fatty acids, in small amounts occur in natural and healthy products, such as dairy and meat, where they’re are not a major concern. Much more harmful are industrially produced ones, which are used in snacks, packaged baked goods, and fast food.

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As there’s a relation between the intake of trans fats and the risk of Alzheimer’s disease, World Health Organization introduced a guide to eliminate trans fats from the global food supply.

3. Refined Carbohydrates

Refined carbs include sugar and highly-processed grains – for example, white flour. Due to their high glycemic index (GI), they are considered harmful to brain: foods high in GI impair memory in both children and adults, increase inflammation risks and can cause degenerative diseases.

A healthy alternative is whole-grain foods, vegetables, and fruits.

4. Aspartame

A thing that is considered “better than sugar”, but in fact is not better at all. It is efficient for losing weight because it has zero calories, but its components – phenylalanine, methanol, and aspartic acid – have negative effects on cognitive abilities, mood, and alertness.

A healthy choice recommended by experts is reducing the amount of sugar and artificial sweeteners in your diet, or cutting them out altogether.

5. Alcohol

While experts mention positive effects of moderate amounts of red wine on brain health, the excessive consumption of alcohol can cause severe problems that everyone needs to be aware of.

Reduction in brain volume, metabolic problems, disruption of neurotransmitters are the most frequent negative effects. They cause memory loss, behavior disorders, and long-term brain damage.

Keep alcohol consumption moderate, or avoid it at all, especially if you already have any health risks.

Bonus Advice on a Brain-Boosting Diet

Just eating healthy food sometimes is obviously not enough for improving cognitive performance in the long-term perspective. The key to achieving the best result is getting healthy nutrients consistently. That’s why carefully balancing your daily meal is essential for staying focused and productive.

Here’s some advice on what foods you can choose for your daily diet to boost your memory, concentration, and brain health:

Breakfast

A full and healthy breakfast is an efficient way to start your day productively – so never skip it!

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Oatmeal, berry smoothies, and eggs are traditional breakfast meals, and they are a great source of memory-boosting nutrients.

Lunch

It’s sometimes tempting to opt for fast food or packaged baked goods, but stay away from them if you want to stay healthy and energized.

Sandwiches and salads with fish, green leafy vegetables, whole grain and chicken are a great choice for a light and healthy lunch.

Dinner

Again, don’t turn fast food into a habit – such options as seafood and fish, salads with tomatoes and green vegetables, kale, and whole-grain products energize your body and are a better choice for brain health and overall well-being.

Snacks and Desserts

Cookies and candies are a popular (and not really healthy) option for a snack or a dessert. Instead, try choosing healthier meals for your snack. Walnuts or almonds, fresh fruit or berries (depending on the season), or fruit and nut mix give a powerful energy boost.

And don’t forget that dark chocolate is also a healthy choice for a dessert!

The Bottom Line

Improving and maintaining memory, focus and cognitive abilities is crucial for a full and active life. Choosing healthy foods and avoiding unhealthy ones helps support brain health in both short-term and long-term perspective.

Keep your diet consistent, and combine good food habits with exercise, healthy sleep regime and reasonable work-life balance to achieve best results.

More About Brain Health

Featured photo credit: Thomas Evans via unsplash.com

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Arina Katrycheva

Marketing advisor, productivity expert and technology enthusiast

How to Improve Brain Memory Naturally: Foods to Eat And Skip

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Published on October 13, 2020

How to Unleash the 4 Types of Creativity In You

How to Unleash the 4 Types of Creativity In You

Human history has no shortage of brilliant minds: writers, musicians, inventors, entrepreneurs, and more. Not everyone chooses a creative career, but all of us could use the power of creativity to live brighter, more fulfilling, and more successful lives instead of going through the same motions day in, day out.

Could one become more creative?

A one-size-fits-all answer is hard to give because there are different types of creativity. Do you want to know the least useful type?

1. Least Useful Type of Creativity

It is “Ideation creativity”—the good old coming up with new ideas.

Surprised?

There exist techniques for producing more and better ideas: idea buckets, brainstorming games, and first principles thinking. Those are specialized creativity tools used by composers, novelists, and serial entrepreneurs—not so much by the remaining 99% of the population.

Do you still want this esoteric knowledge? Then go straight to the masters:

  • Josh Waitzkin, a U.S. Junior chess champion and later a World Champion in the martial art Tai Chi Chuan, has written an autobiography.[1]
  • Gianni Rodari, an Italian children’s book author famous for his Adventures of Cipollino, outlined his approach to teaching fantasy in an actual manual on the subject.[2]
  • Twyla Tharp, a celebrated American dancer and choreographer, wrote a book explaining her creative process. We will revisit this book in a moment.[3]

What Distinguishes Creative People (Aside From Their Ideas)?

Anyone can have interesting ideas—would it not be nice to build a flying car, create a musical about South American tribes, cold-email the French president, or ask to get hired as the next prime minister?

Just like yourself, billions of people are also touched by beautiful sunsets and would like to double their respective incomes—but this does not automatically make all of them artists or entrepreneurs.

Only those who have acted upon their ideas or emotions and produced tangible outcomes can be labeled “creative.” Mozart and Jane Austen became so famous because of their results—the symphonies and novels that they had respectively produced—not because of their ideas.

Creativity Does Not Require So-Called Inspiration

A related misconception is that masterpieces are created in “Eureka!” moments—extraordinary bursts of creativity and otherworldly inspiration.

The exclamation “Eureka!” refers to the apocryphal story about the ancient Greek mathematician and inventor Archimedes who was taking a bath and stumbled upon a solution to a difficult problem he had been thinking about.

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But consider that Mozart composed over 600 musical works in his lifetime including 50 symphonies.[4] He would have needed thousands of “Eureka!” moments to produce such a staggering amount of world-class music, which is about one per week of his short career. This is clearly absurd—extraordinary moments of inspiration are rare by definition.

Acclaimed choreographer Twyla Tharp believes it was all hard work,[5]

Nobody worked harder than Mozart. By the time he was twenty-eight years old, his hands were deformed because of all the hours he had spent practicing, performing, and gripping a quill pen to compose. . . . As Mozart himself wrote to a friend, “People err who think my art comes easily to me. I assure you, dear friend, nobody has devoted so much time and thought to composition as I. There is not a famous master whose music I have not industriously studied through many times.”

Creativity can only be manifested during a creative process, whether it is trying a new dish in the kitchen, composing a new symphony, or figuring out how to help your child get into a good college. If you have never played a musical instrument, you are not going to suddenly produce a symphony after doing a creativity exercise.

This brings us to the most useful but underrated type of creativity:

2. “Kaizen”: Finding Ways to Improve a Process

What would be a non-creative approach to any activity? It would be doing the same thing every day in the same way.

Therefore, a creative approach would be constantly varying what you are doing and the way you are doing it. Sometimes, it means adding complexity, such as experimenting with sophisticated dishes for dinner to keep your family happy.

Other times, it means reducing complexity. When mass production was still in its infancy, engineers at the Ford Motor Company used a great deal of creativity to speed up the process:[6]

In the past a worker—and he had to be a skilled worker—had made a flywheel magneto from start to finish. A good employee could make thirty-five or forty a day. Now, however, there was an assembly line for magnetos. It was divided into twenty-nine different operations performed by twenty-nine different men. In the old system it took twenty minutes to make a magneto; now it took thirteen.

Ironically enough, a few decades later Japanese car manufacturers ended up overcoming the big American ones including the Ford Motor Company itself. The approach that made it possible is often translated as “kaizen” or never-ending incremental, continuous improvement.

Kaizen type of creativity entails continuous improvements in your process:

  • today you research a new dish to make for dinner,
  • tomorrow you try making it in less time,
  • the next day you try varying the ingredients,
  • the next day you discuss your recipe with others,
  • the next day you take a class on that same recipe,
  • the next day you research the nutritional properties of the ingredients.

This is the mindset of an aspiring world-class chef and by adopting it, you will become very creative in the kitchen indeed!

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3. Transformational Type of Creativity: Change Your Life

You may be arguing that it is all good for Mozart, Jane Austen, or Twyla Tharp to be creative because they were engaged in creative activities full-time.

How could one find creativity in an uninspiring job? How could one creatively spend leisure after-work time?

A piece of common advice is to “work on your goals,” but most of us do not have clear goals, let alone a specific life plan telling us exactly how to employ the time at our disposal.

The time-honored answer is, “if you do not like something about your life, figure out how to change it.” Goals or no goals, this is your life. Take responsibility for it because nobody else will.

This is where transformational creativity comes into the picture. Transformational creativity is not decorating the wall of your cubicle with cute cat stickers to make the job tolerable; it is taking an evening course so you can move to a more enjoyable line of work.

Transformational creativity is not throwing random ingredients into a pot hoping for a miracle; it is befriending a gourmet chef who can teach you some serious kitchen magic. Transformational creativity is not trying all ice cream flavors at a local parlor; it is making up your own flavor, or better yet, opening up your own ice cream shop!

Transformational creativity is taking intelligent steps towards the life that you want and away from the life that you do not want. If Kaizen creativity helps you move forward and keep growing, transformational creativity helps you change course.

How Can You Unleash Your Transformational Creativity?

Eliminate the obstacles.

The first obstacle is not knowing what you want in life. A solution is to set goals anyway.

Success expert and bestselling author Brian Tracy recommends setting 10 goals for the next year, but you can start from three: one financial goal, one relationship goal, one health goal:

Your goals may be unrealistic—say, to double your income, go on a date with a celebrity, or complete a marathon, all before the end of the year. This is fine. Eventually, you will learn how to set goals that are motivating and appropriate for you, but you have to start somewhere.

The second obstacle is not wanting your goals badly enough. The solution is to act as if you did.

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You may decide to write a novel and yet not feel creative or committed because there is no strong emotion underlying this decision. This is fine. Just keep writing, rain, or shine. Your emotions will catch up with you later.

Of course, if you can increase your level of motivation, by all means, do it! One aspiring entrepreneur unleashed creativity and eventually achieved great success after moving from cold and wet Chicago to the sunny Phoenix, Arizona.

Want to know the last type of creativity? It is special in that it offers a shortcut to success. Mozart used it too!

The fourth and last type is named after Dr. Watson, the colleague of the great detective invented by Sir Arthur Conan Doyle.

4. Dr. Watson’s Type of Creativity

Sherlock Holmes himself commended his friend and ally Dr. Watson for exhibiting this type of creativity:

It may be that you are not yourself luminous, but you are a conductor of light. Some people without possessing genius have a remarkable power of stimulating it. I confess, my dear fellow, that I am very much in your debt.[7]

Even if you are not particularly creative yourself, you may be able to do great things by partnering up with someone vastly more experienced and insightful. At the same time, a close association with an accomplished master is one of the best-known ways to cultivate your own creativity—all types of it.

This association can take various forms:

  • a formal mentorship that you are paying for
  • an unstructured mentorship relationship combined with a friendship or a marriage
  • an Executive Assistant-type job that you are paid for
  • an apprenticeship whereas you work on your mentor’s projects without monetary compensation

How Can You Convince a Master to Let You Be Their Dr. Watson?

The single most important quality of Dr. Watson is that he executes on Sherlock Holmes’ ideas, sometimes even risking his own life in the process. It is only through immersing himself in the execution that he can come up with insights which—even if wrong —manage to stimulate Holmes’ powerful imagination.

A second equally important quality of Dr. Watson is that he accepts the overall approach as well as the daily mode of operation set by Holmes and does not question them, except in extreme circumstances.

A little humility and an exemplary work ethic go a long way, but you still need to ask for what you want. If you found a potential mentor online and were able to connect with them, how could you phrase your request?

Here are excerpts from messages sent to a potential mentor by an aspiring mentee that actually worked:

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  • Nothing short of an honor to be connected with you.
  • Is there any way I can work with you, [Dr. such-and-such]? It would be nothing less than an achievement.
  • I wouldn’t need any money. To be associated with you is a dream I hope I can achieve. Is it possible for you to lay down some guidelines for me, which if I follow, I’ll get to work under you?
  • I will follow all the guidelines and directions you provide, if you do. I can be your first apprentice in [city Y or country Z].
  • I will follow all your directions, guidelines. I want to be under your guidance. Please accept my proposal.

Believe in yourself. Napoleon Hill relates the striking story of Edwin Barnes who wanted to become a business partner of the great inventor Thomas Edison—and he eventually did! He had no money or education; his only advantage was his burning desire combined with persistence.

The book Think and Grow Rich is an absolute gem informed by conversations with some of the most successful entrepreneurs of the day, including Andrew Carnegie himself, with lessons in creativity sprinkled on every page!

Parting Words

The power of creativity to change your life for the better is undeniable.

Ideation creativity is the most overrated type: unless and until you specifically decide to become an artist, a book author, an inventor, or someone similar, it is irrelevant.

The most practical type of creativity is Kaizen, finding ways to continuously improve a process. Specific advice can be found in countless books on forming better habits including Leon Ho’s 74 Healthy Habits That Will Drastically Improve Every Aspect Of Your Life. So long as you have a process that you keep improving from time to time, you are on the right track.

Transformational creativity can change your life, though it does require courage, ingenuity, and most of all, persistence. Just keep making one little change at a time and your life will unfold like a piece of art. Even if you feel no motivation whatsoever, it is fine. Creativity is a state of mind and can override your emotions.

Perhaps the most empowering type is Dr. Watson’s creativity, which entails aligning yourself with a master whom you can learn from. Here, the sky is the limit. but you do have to give—sometimes a lot—to be able to benefit as greatly as Dr. Watson did from his association with Sherlock Holmes.

Pick one type of creativity that you want to develop and discuss it with a friend. And remember the words of the Chinese philosopher Lao Tzu:

The journey of a thousand miles begins with one step.

More on Thinking Creatively

Featured photo credit: Kelly Sikkema via unsplash.com

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