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Tips to Improve Your Memory, Cognitive Function, Rejuvenate The Brain And Keep it Healthy

Updated: Oct 30, 2023

Imagine this heart-wrenching scene: my once-vibrant grandmother, who used to radiate life, now sits in a restaurant, innocently nibbling on napkins like a child, a result of her dementia. She was no longer recognizing any member of her family. This was very challenging for my mom because she had to be by her side all the time, like taking care of a baby. I do not want that this to happen to anyone, and I see many people heading towards a similar destination.

Most people are doing things everyday that are progressively degenerating their brain and they ignore it. The lifestyle, environment and diet have a tremendous impact on your brain health which is the command center of your body and all systems, as well as the place where your memory is stored and individual growth is happening. Fortunately, the brain and every part of your body is in constant regeneration and I am going to talk about this mostly.

The brain is one of the most important organs of your body and keep it healthy is not only necessary for having a good memory and mood. Your whole existence depends on your brain, even the success and manifestation of your goals. So the following tips are not only to keep your brain healthy and memory sharp but as well your consciousness in the right place.

Tips to Improve Your Memory, Cognitive Function, Rejuvenate The Brain And Keep it Healthy

What Causes Memory Loss ?

There are numerous factors that can contribute to memory issues, with the most common culprits being the diet, environmental pollution, medication side effects, an unhealthy gut, nutritional deficiencies, sleep disorders, chronic stress, and head injuries. I'll delve into each of these factors in greater detail later but I'd also like to point out that frequent ejaculations in men can impact brain performance, supported by substantial evidence.

To maintain optimal cerebral function, it's advisable to limit ejaculations to once a month. It is healthy having all the sex you want and as long as you can, but for the brains health, one ejaculation per month. The next are other factors that decline memory, and brain health.

A diet with many Ultraprocessed Foods contributes to Brain Inflammation

Ultraprocessed foods, often high in artificial additives, refined sugars, preservatives, and unhealthy fats, have been linked to memory problems and cognitive decline. These foods are typically low in essential nutrients and high in refined carbohydrates, which can lead to rapid spikes and crashes in blood sugar levels that impair brain function leading to memory lapses.

Additionally, the additives and preservatives in ultraprocessed foods may contribute to inflammation in the body, including the brain, which can further deteriorate cognitive abilities and memory. So, it's strategic to stick with a diet that focuses on whole foods.

Consuming Foods with Glyphosate is detrimental for your brain

Glyphosate, a chemical herbicide utilized in agriculture, has garnered attention due to its presence in many foods, sparking concerns about its potential implications for cognitive function and brain health. While research on this topic is ongoing, some studies suggest a possible link between glyphosate exposure and inflammation in the body, including the brain. Which can contribute to cognitive decline and memory-related issues. Therefore, prioritizing organic foods in your diet can be a proactive step toward better health.

Environmental toxins and metals have adverse effects on cognitive function

Environmental toxins and heavy metals, such as lead and mercury, exert a significant adverse influence on memory and brain health. Substantial research has confirmed the correlation between exposure to these harmful substances and the onset of cognitive decline and memory-related issues. Importantly, lead's well-documented impact on brain development and function, especially in children, is noteworthy.

Neurocognitive deficits can arise from mercury exposure, and mercury vapors are commonly found in the atmosphere, fish, water, and dental amalgams. About 50% of dental amalgam's weight comprises elemental mercury, with the potential for adverse health effects. It's also important to mention that some vaccines use preservatives that contain mercury.

Medications and Substance Abuse: Certain medications, such as sedatives, antihistamines, and some antidepressants, can interfere with memory and cognitive function. Substance abuse, including alcohol and drug abuse, can also have a detrimental effect on memory.

Chronic Stress: Prolonged periods of stress can affect memory and cognitive function. Stress hormones, such as cortisol, can disrupt the formation and retrieval of memories, leading to difficulties in remembering and concentrating.

Sleep Disorders: Inadequate or poor-quality sleep, as seen in conditions like insomnia or sleep apnea, can impair memory and cognitive function. During sleep, the brain consolidates and stores memories, so disruptions in sleep can affect this process.

Nutritional Deficiencies: Deficiencies in certain nutrients, such as vitamin B12 and folate, can impact memory and cognitive function. A healthy diet rich in fruits, vegetables, mushrooms, and omega-3 fatty acids is essential for brain health as well as fasting time to time.

Medical Conditions: Certain medical conditions, such as thyroid disorders, infections (e.g., HIV, meningitis), tumors, and autoimmune disorders, can affect memory and cognitive function. Traumatic brain injuries resulting from accidents, falls, or sports-related injuries as well. The severity and location of the injury determine the extent of memory impairment.

What is Neurogenesis and How it can be Enhanced ?

Neurogenesis is the process of generating new neurons in the brain regulated by a variety of factors including the age, stress, diet and nutrition. The brain creates about 700 new neurons per day in the hippocampus what allows this area to maintain its central function. Neurogenesis is more active during embryonic development and early postnatal stages.

Aerobic exercise, Infrared Light therapy, supplementation, meditation, and other lifestyle habits can encourage brain regeneration, improve brain health, and memory. Neuroplasticity also contributes, even for brain repair and recovery after injury or disease and it is encouraged by exploring new places, meeting new people, trying new foods and learning new things as well. Let's talk about some key factors that influence neurogenesis:

The diet and nutrition play a significant role in influencing neurogenesis

Several essential nutrients are required for optimal brain function and neurogenesis. These include omega-3 fatty acids, antioxidants, vitamins, and minerals. Omega-3 fatty acids, found in fish (such as salmon), walnuts, and flaxseeds, have been associated with enhanced neurogenesis and improved cognitive function. Antioxidants, present in colorful fruits and vegetables, help protect brain cells from oxidative stress and support neurogenesis.

B vitamins, particularly folate, vitamin B12(methylcobalamin), and vitamin B6, are crucial for neurogenesis. Good sources of B vitamins include leafy greens, legumes, nutritional yeast, and lean meats. Minerals like zinc and magnesium are also important for neurogenesis and can be obtained from foods like nuts, seeds, whole grains, and dark chocolate.

Dietary choices play a pivotal role in modulating the production of neurotrophic factors—essential proteins that foster neurogenesis. A prime example is brain-derived neurotrophic factor (BDNF), which serves as a crucial neurotrophic factor in promoting the viability and proliferation of new neurons. Notably, specific nutrients, including flavonoids present in foods like blueberries and green tea, have demonstrated the ability to elevate BDNF levels.

A poor diet that is high in processed foods, hydrogenated oils, and refined sugars can lead to chronic inflammation and oxidative stress, with detrimental effects on neurogenesis. Adopting an anti-inflammatory diet, rich in fruits, vegetables, lean proteins, and healthy fats, can help reduce inflammation and oxidative stress. Inflammatory processes and oxidative stress can impair the generation of new neurons and affect overall brain health.

The community of microorganisms inhabiting our digestive system, the microbiota, plays a pivotal role in fostering neurogenesis and maintaining optimal brain health. A robust and thriving gut microbiota is intricately linked to our dietary choices. Consuming ultra-processed foods and antibiotics can adversely affect these bacteria reducing their population.

On the other hand, including a diverse range of fiber-rich foods such as fruits, vegetables, mushrooms, legumes, and probiotics can act as catalysts for the proliferation of beneficial gut bacteria. These beneficial microorganisms, in turn, produce metabolites and compounds that have a positive impact on both neurogenesis and overall brain function.

Tips to Improve Your Memory and Cognitive Function

1 Keeping the Gut Healthy Supports Good Mental Performance

Vitamin B plays a pivotal role in brain health and enhancing cognitive function and these essential vitamins are primarily assimilated by gut bacteria. When they are in short supply, the absorption of B vitamins significantly diminishes, giving rise to various health issues. And even if individuals consume ample quantities of these vitamins, a deficiency can manifest if there's an inadequacy of gut bacteria. Inefficiencies in specific B vitamins can have adverse effects on brain health, ultimately influencing cognitive performance.

Synthetic antibiotics, chemically engineered, have the unintended consequence of eradicating the beneficial bacteria essential for the body's absorption of B vitamins. This depletion can lead to issues, like depression, insomnia, and cognitive impairment. If you've taken antibiotics often, it's best to populate your microbiome by consuming probiotic foods such as kefir, kimchi, sauerkraut, tempeh, pickles, and even traditional buttermilk.

Another effective method for replenishing your gut with beneficial bacteria is through the consumption of probiotic supplementation with Bifidobacterium species and Saccharomyces boulardii. Additionally, enriching your diet with a variety of raw fruits and vegetables and using natural antibiotics such as raw honey, garlic, ginger, raw apple cider vinegar, and Echinacea promotes a healthy gut. They are effective as pharmaceutically produced ones.

2 Detoxifying the Body Often Keeps the Brain Healthy

Most people ignore it but they are infested with heavy metals that arrive to their bodies from products and environment. These toxins, and other pollutants, can trigger an inflammatory response in the body, including the brain. Chronic inflammation in the brain can contribute to cognitive decline, memory problems, and increases the risk of neurodegenerative disorders.

Specific toxins induce oxidative stress within the body. They can directly assail and harm neurons causing neurotoxicity. Moreover, they have the capacity to disrupt the production, release, or reuptake of neurotransmitters—crucial chemical messengers that facilitate communication between brain cells. Such interference can significantly influence mood, memory, cognitive function, and potentially contribute to the onset of various diseases.

Consuming foods like leafy greens, cruciferous vegetables, garlic, and cilantro, which have natural detoxifying properties, can help. Adequate hydration, regular exercise, intermittent fasting, saunas and consuming supplements like Chlorella and Spirulina may help but I already wrote articles with complete information about the subject that you can read here.

3 Infrared Light Therapy Improves Memory

Infrared light therapy, also known as photobiomodulation therapy or low-level light therapy, has gained attention for its potential benefits on brain health. Studies suggest that infrared light therapy have positive effects on cognitive function and memory due its anti-inflammatory effects beneficial for brain health, protecting against cognitive decline and neurodegenerative diseases. Chronic neuroinflammation is a common factor in various neurological disorders.

A Helmet like this one can be used to improve Dementia, Alzhaimer, memory and other neurodegenerative disorders. The treatment involves a brief 15-minute session with the device placed on your head to enhance blood flow, cellular energy, brain repair mechanisms, neuroprotection, and reduce inflammation. Preventing deterioration and stimulating proper brain function. Infrared Light therapy also supports detox and the use of saunas.

Staying in a 90-degree sauna for a minimum of 20 minutes, four days a week, can significantly reduce the risk of various diseases, including neurodegenerative conditions and cancer, by up to 40%. This regimen is renowned as one of the most effective anti-aging treatments. However, it's worth noting that cold showers, in addition to their anti-aging benefits, offer unique advantages for brain health. However Infrared Light do not requires suffering and keeping a 1500 watts panel close to the head can also supports the brain.

For individuals seeking a comprehensive solution to address inflammation, heart health, and cognitive well-being, infrared light beds offer a promising option. These beds are designed with a focus on enhancing overall health, including heart and brain function, by harnessing the power of non-invasive infrared light therapy. While they're part of a holistic approach, they stand as a convenient and promising tool in your journey toward improved well-being.

4 Stay Social Active Has A great Impact in Brain Health

Maintaining an active and curious mind engaged in meaningful activities stimulates your brain and healthy emotions. Positive emotions can enhance memory and overall cognitive function as well as trying new things because they create new neurological connections and the net goes bigger and stronger. Otherwise doing the same activities, meeting the same people and eating the same foods causes brain deterioration as well as negative emotions.

5 Intermittent Fasting improves Your Brain Performance

Intermittent fasting has been shown to promote neuroprotective mechanisms in the brain. It can enhance the production of proteins that help protect neurons from stress and damage. These proteins have been associated with improved cognitive function and a reduced risk of neurodegenerative diseases. Intermittent fasting is the practice of avoiding eating anything for 16, 18, or 23 hours each day. Some people like me eat only once a day predominantly.

During the fast period you are allow to consume teas, coffee and even Matcha cappuccino but without sugar. Intermittent fasting has been shown to increase the production of BDNF, a protein that supports the growth and survival of neurons. BDNF is involved in promoting synaptic plasticity, which is crucial for learning, memory, and overall brain function.

If you want to try it, just stop eating after 8 pm and eat your first meal at noon, pretty easy. This has been found to reduce markers of inflammation in the body. Chronic inflammation can negatively impact brain health and contribute to cognitive decline. By reducing inflammation, intermittent fasting may help support brain function and memory.

Intermittent fasting regulates insulin levels and improves insulin sensitivity. High insulin levels and insulin resistance have been associated with cognitive decline and an increased risk of neurodegenerative disorders. By promoting healthy insulin function, intermittent fasting may help protect the brain. It also triggers autophagy. Which plays a crucial role in maintaining cellular health and clearing out toxins that could potentially harm brain cells.

6 Consume Natural Nutrients that Improves Memory and Brain Health

Now I am going to talk about the best supplements to take to keep your mind sharp and brain healthy. Take them only if your gut is healthy and your supply of vitamins B and E is adequate. Avoid synthetic vitamins like Cyanocobalamin B12, a very cheap vitamin available everywhere, that will not provide great benefits. If you take a lot of medications or eat a lot of processed foods, it is best to consume probiotics beforehand for a few months.

Omega-3 fatty acids have been associated with improved cognitive function, including memory, attention, and problem-solving abilities. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), offer a range of brain and memory benefits. These essential fats are crucial for maintaining the structure and function of brain cells. They support the formation and maintenance of neural connections, enhance neurotransmitter function, and improve overall communication between brain cells. The recommend daily dose is 1 or 2 grams.

Curcumin in extract possesses potent antioxidant and anti-inflammatory properties, which help protect brain cells from damage caused by oxidative stress and inflammation. It has been shown to cross the blood-brain barrier and exhibit neuroprotective effects. Curcumin Supplementation may enhance cognitive function and memory by promoting the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of neurons. Curcumin's anti-inflammatory effects may also contribute to improved brain health and memory. The recommend daily dose is 1 or 2 grams taken with meals or fats.

Lion's Mane Mushroom, scientifically known as Hericium erinaceus, offers notable brain and memory benefits. This unique mushroom contains bioactive compounds that stimulate the production of nerve growth factor (NGF), a protein essential for the growth and maintenance of brain cells. Lion's Mane Mushroom supports the growth and survival of neurons, leading to improved cognitive function and memory by promoting NGF production.

It is worth mentioning that other mushrooms like Reishi (Ganoderma lucidum) and Cordyceps (Cordyceps militaris) have also shown promising effects on brain health. Reishi mushroom exhibits antioxidant and anti-inflammatory properties that may protect against age-related cognitive decline, while Cordyceps mushroom has been associated with enhanced cognitive function and increased oxygen utilization in the brain.

Bacopa monnieri is an herb commonly used in traditional medicine, has been associated with several brain and memory benefits. It contains active compounds that have been shown to enhance cognitive function and improve memory. Bacopa monnieri may work by increasing levels of certain neurotransmitters, such as acetylcholine, which are important for learning and memory processes. It also exhibits antioxidant properties, which can help protect brain cells from oxidative stress and reduce age-related cognitive decline.

Consuming Bacopa monnieri supplementation has been found to improve memory consolidation, information processing, and overall cognitive performance. It may also have a calming effect on the brain, reducing anxiety and promoting focus and attention. All these compounds are very safe to consume but remember that it is advisable to consult with a healthcare professional before using any supplement if you are taking any medication.

I trust that the information presented in this article serves as valuable advice in your journey toward anti-aging, memory enhancement, and optimal brain health. As an anti-aging coach, I'm dedicated to supporting your wellness goals. Should you wish to delve deeper into these topics or explore my coaching services, please feel free to reach out to me on Facebook or connect with me on LinkedIn. Your well-being is my utmost priority, and I'm here to guide you as you pursue a path to a vibrant, healthier, and more beautiful version of yourself.

This blog is dedicated to the realms of Anti-aging and Functional Medicine, focusing on disease prevention and the pursuit of a robust, graceful body accompanied by an elevated state of awareness. If you appreciate the content and have found it valuable, consider subscribing to my newsletter my newsletter to stay connected. I don't inundate your inbox with notifications, but you can also connect with me on Pinterest for further updates.




I am Cristian Jordan, author of this blog where I am sharing the best habits, products and nutrients, to promote the preservation of your body. 

In this blog is the knowledge you need to reverse and delay aging, extend your healthspan, and almost never get sick.

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