“Scientific evidence indicates that mental activity, a healthy diet, physical exercise, and stress reduction are important not only for improving memory, but also for reducing your risk of Alzheimer’s disease,” says Dr. Gary Small, director of the UCLA Longevity Center at the Semel Institute for Neuroscience & Human Behavior told Natural Health Magazine.
Researchers at UCLA’s Longevity Center were able to see dramatic changes in brain efficiency after reducing stress and increasing physical exercise and healthy diets in patients by giving the individuals positron emission tomography (PET) scans to measure their declining cognitive functions.
Natural brain boosters
You can take a number of natural supplements and partake in activities to increase your brain health:
Ginkgo: This supplement helps improve cerebral circulation and memory. It builds brainpower and can have an impact on several measures of memory when compared to people who don’t take the supplement. Consider taking between 120 and 240 milligrams of standardized extract each day, but remember that can it take several months before you see results.
Vitamins E and B: Vitamin E is the most powerful antioxidant for your brain. It can decrease inflammation and slow the decrease of cognitive function. In addition to vitamin E, you may want to consider a B-complex supplement that includes vitamins B6 and B12. Aim to take 400 international units (IU) of vitamin E. Up it to between 800 and 1,000 IU if you have issues with concentration and memory. Take 1,000 micrograms of vitamin B12 and 50 milligrams of vitamin B6.
Green tea: Green tea is a powerful antioxidant that has protective benefits. A study found that older people who drank green tea showed no cognitive decline over a two-year period compared to those who didn’t drink any at all.
Coenzyme Q10: This energizing antioxidant will help to boost your brain and mental energy. Not only will you be more alert, but you can decrease cognitive degeneration. Take a 1,200 milligram daily dose of coenzyme Q10 combined with at least 100 milligrams of alphalipoic acid.
Sage oil: Sage extract improves cognitive function and has been linked to improving mental conditions in individuals with Alzheimer’s disease. Try adding 2.5 to 7.5 grams per day of sage tincture or up to 3 grams of liquid extract.
Omega-3 fatty acids: You can find omega-3 fatty acids in foods like fish and docosahexaenoic acid (DHA). Brain cells contain a high concentration of fatty acids including DHA. Another omega-3 fatty acid is aceytl-L-carnatine, which is growing increasingly popular thanks to its ability to help people with early Alzheimer’s and mild memory impairment.
Sleep: One of the best natural ways to improve your memory is to get a good night’s rest. When you sleep, your body has time to restart itself so that you can fully function the next day. If you have trouble sleeping, you can find a natural supplement like melatonin to help you get some shut eye.