ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to Have a Sharp Mind: Make Your Brain Sharp With Memory Exercises

Updated on July 31, 2012

Do you ever have trouble remembering names? Is losing your keys or misplacing your glasses a problem? Have you ever walked into a room and wondered why you were there or lost your train of thought in the middle of sentence? Everybody has there share of memory lapses but if you feel you are having more than your share you may want to consider taking steps to improve your memory.

With proper nutrition, diet and memory exercises the mind should remain sharp well into one’s nineties. Many people experience memory loss because of an insufficient supply of nutrients to the brain. The brain has a protective barrier which only allows certain substances into the brain. If the blood is thick with triglycerides and cholesterol the amount of nutrients that can pass through decreases.

Over time this leads to a malnourished brain. Lack of nutrients to the brain also inhibits the production of neurotransmitters. If the brain doesn’t have an adequate supply it can’t function properly. This would equivalent to a computer short circuiting or experiencing temporary power failures. If you find your mind goes blank when trying to recall information it’s likely you are experiencing a short circuit.

Their are many causes of memory loss. Free radical damage due to lack of proper nutrients, environmental toxins such as pollution, personal and home care products. Alcohol and drug use, stress, allergies, candidiasis, thyroid disorders and lack of exercise. Hypoglycemia may cause memory loss because in order for the brain to function properly, blood sugar levels need to be within a certain range. High blood sugar levels in healthy individuals have an impact on memory.

A recent study showed that elderly people on high sugar diets had smaller memory centers in the brain than normal.Many believe that memory loss increases with age. The fact is that memory loss has nothing to do with getting older. If it isn’t due to some type of physical trauma or health condition, memory loss can be caused by a number of other factors. Regular consumption of a number of foods and beverages, have been found to contribute to memory loss, because they interfere with the body’s vitamin and mineral balances, which affects one’s ability to remember and learn. The following foods should be limited or avoided if possible: fatty animal foods, processed sugars, white flours, coffee, alcohol and tobacco.

These foods do not have essential fatty acid and Co Q10, which are needed by the brain for the memory to be effective. If they aren't present in adequate amounts the brain will draw fat from other sources such as hydrogenated fats. When these types of fats are absorbed by the brain it creates a brain fog instead of improved memory.

Foods that have been found effective in improving memory are brown rice, nutritional yeast, dark leafy greens, soy beans, soy milk, raw sunflower and pumpkin seeds, orange, green and yellow vegetables, tofu, miso and eggs. Supplements that are most effective at directly or indirectly improving memory are Vitamins A, B complex, C, E, zinc, acetylcholine, omega 3 fatty acids, boron, manganese, garlic capsules, lecithin granules, phosphatidyl choline, phosphatidyl serine and DMAE.

The most effective herb for improving memory is ginkgo biloba . It is effective at increasing blood circulation in the brain. Spirulina has shown good results with attention deficit. Low thyroid has a huge affect on memory and concentration. To improve low thyroid take at least 70 mcg iodine daily. In Japan, they traditionally consume three times this amount on a daily basis.

Long term inactivity has a profound impact on memory. Aerobic exercise has been found effective at increasing oxygen to the brain and producing significant memory improvement. Massage is a great way to work out tensions in your neck and shoulder area which will improve the brain’s functioning abilities.

To keep our bodies in shape, we need to exercise them. This also applies to the brain. People with jobs that provide no mental stimulation are more likely to develop some form of dementia as they age. Mental exercise is necessary for maintaining a powerful memory. Challenging your brain daily causes more blood flow into different regions of the brain which develops new connections. Like any exercise it takes effort but the rewards are great.

Comments

    0 of 8192 characters used
    Post Comment

    • profile image

      ASAD 

      6 years ago

      Thanks for good advise

    • Chris Achilleos profile image

      Chris Achilleos 

      6 years ago

      A well presented and informative hub Steve. Thanks for sharing these very useful tips. Voted up, useful and sharing!

    • profile image

      Asim 

      6 years ago

      yes thanks i taken omega 3 vitamin D,E & calcium about 6 months i feel really difference in my brain perfomance

    • sweetguide profile image

      sweetguide 

      6 years ago from River side

      Great hub! Very informative. Have to bookmark!! vote up

    • profile image

      shayan 

      6 years ago

      what is ginkgo biloba.?

    • brakel2 profile image

      Audrey Selig 

      6 years ago from Oklahoma City, Oklahoma

      Great article. My doctor says the jury is still out on CoQ10, but I think I may begin to take it. I am a health guru and read all labels, watch sat fat and trans fat. It is great to have these health writers on this site. They are very helpful, especailly your artiicles. You present your writing in a very organized manner - very easy to read. Thanks for sharing.

    • profile image

      khan 

      6 years ago

      iam feeling of lazzy ness and my eyes is like iam sleeping and i didnt think and concentrate any thing perfectly so wht should i do in before time iam very good in my all activities and now i didnt want to study anything bcz of this think happens to me wht should i do plzz help me out

    • profile image

      Lokesh Kumar Saini 

      7 years ago

      The above mentioned tips are really marvellous and useful as well, but needs to apply as our regular habits such as to take the nutrition diet, excercises,yoga etc.

    • profile image

      Maxie 

      7 years ago

      HI, is it really true coffee can reduce memory and learning !

      I know I really drink heaps and I feel I am struggling a lot more than I use to(I am 34). Thanks.

    • profile image

      Hiren Mehta 

      7 years ago

      Thanks for Creative Information.specially food and brain memory.......

    • profile image

      Annie Ghouri 

      7 years ago

      how to improve my memory level so plz be suggest me about sharp brain

    • profile image

      Fly Dove 

      7 years ago

      wow! Youa have a great article on exercise and it's results. Thx for the shared information.

    • profile image

      ArYan khan 

      7 years ago

      Thanx Alot.. i got it very infomative... actually i hav a week memory..i will try these tips.. thank u soo much

    • profile image

      Chandan  

      7 years ago

      Thankx!!

    • profile image

      tintin 

      7 years ago

      great.. its a good article.. it gave me a lot of knowledge and ideas!.. thank u so much!!!1

    • CarolineVABC profile image

      CarolineVABC 

      8 years ago from Castaic

      Great hub-so many useful information that anyone can benefit from. Thank you very much for sharing. I'll take some notes, hope you don't mind?:-) Keep writing. God bless!:-)

    • profile image

      sharp mind 

      8 years ago

      This is really great information . I have never understand the importance of the food and nutrition in creating the sharp memory until now . Thank you .

    • shareitt profile image

      shareitt 

      8 years ago

      If the mind goes what do we really have? You also hit on the food aspect which is very important> sugar is a numbing agent. thanks

    • casey kaldal profile image

      casey kaldal 

      8 years ago

      Great information! It's so important that people realize how interconnected our body functions are with the food we eat. I'm not a big fan of soy personally (and it's hard to find a definitive answer about soy), however I do agree with the rest of the findings you included here, and hope this helps more people think about the correlation between what they eat and what they remember.

      I think your article is a great contribution. Thanks!

    • DFW TEEN VOICE profile image

      DFW TEEN VOICE 

      8 years ago from Richardson, Texas

      Excellent article, I am a fan of yours and I invite you to become of DFW TEEN VOICE. Continued Success!

    • profile image

      peacefulparadox 

      9 years ago

      I heard that blueberries and walnuts are good brain foods too.

    • babarushe profile image

      babarushe 

      9 years ago

      When I face multi tasking job in my office as a office/logistics manager, I seek for an active memory to remember all i have to do for a company with 6 subsidiaries in one building.

      These tips come handy. Let's get on them to make life a bit easy.I have to bookmark this page for reference.

      Thanks for the hub. i enjoyed reading it.

      http://monyontrees.wordpress.com

    • droj profile image

      droj 

      9 years ago from CNY

      I'd like to add that getting enough SLEEP has a big impact on my memory, and my brain power in general. I'll vouch for the part about exercise; DEFinitely sharpens the mind. I'll have to try the foods you mentioned. Thanks!

    • johnr54 profile image

      Joanie Ruppel 

      9 years ago from Texas

      I was going to make a comment, but for the life of me I can't remember what it was :-o Just kidding, although I do think that as you point out, using your brain can at least help, but as Father time catches up there's a limit to what you can do.

    • delzky profile image

      delzky 

      9 years ago

      I'm so excited you became my fan. I'm a newbie so you can understand the feeling. Which led me to this hub. Sometimes I forget the names of even famous actors. Would you believe, although i could picture Gene Hackman's face, at one time I couldn't recall his name? I couldn't believe myself! It happened with Kurt Russell too. How could I forget their names when I have seen several of their movies? I guess I really needed the advice in your hub. thanks a lot!

    • ocbill profile image

      ocbill 

      9 years ago from hopefully somewhere peaceful and nice

      Great Hub....Do you think people who are multi-lingual, do not exercise or eat right have great memories? Good stuff on the foods and omega 3. And I am glad to see my weekly suppement of gingko biloba in there

    • BrianS profile image

      Brian Stephens 

      9 years ago from Castelnaudary, France

      Designing websites helps me train my brain, get some really good puzzles to solve that way.

    • Kulsum Mehmood profile image

      Dr Kulsum Mehmood 

      9 years ago from Nagpur, India

      Solving crosswords and sudoku and rubik cube help in exercising the brain. My problem is with remembering names. It becomes embarassing at times.

    • IslandVoice profile image

      Sylvia Van Velzer 

      9 years ago from Hawaii

      This is so important to know. So many of us are so focused on dieting to keep our bodies in shape, but neglect our brains. Very informative, esp for 2 aging folks here in the islands.

    • BeatsMe profile image

      BeatsMe 

      9 years ago

      Thanks for the info. Will be coming back for reminders. :)

    • profile image

      Feline Prophet 

      9 years ago

      Ever since I read about the importance of exercising the brain, I've evolved my own form of daily brain exercise...adding up the numbers on car number plates to one digit...the quicker the better!

    • Eltonto profile image

      Eltonto 

      9 years ago from Wisconsin

      Thanks for the advice. You know the worst problem, not losing my keys or my glasses( not so much anyway) but forgetting where I put my car. I bothers me that I forget where I park, and I am only 45. I don't remember if I had this problem at twenty. mmm, sometimes it makes me laugh, sometimes it worries me. I must say for years I ate a lot of crap. It has not been until resently that i have tried to eat with more green in mind. So I can see what your saying. I am curious though, i wonder if it affects short term memory more or long term? It seems i have a problem more with my short term memory then long. Interestng post.

      --Eltonto

    • justmesuzanne profile image

      justmesuzanne 

      9 years ago from Texas

      Thanks for reminding me to eat right! ;D

    • Hally Z. profile image

      Hally Z. 

      9 years ago from Madison, Wisconsin

      Eating cholesterol is actually good for the brain- which is why eggs and shellfish are great for memory improvement. What kills brain memory is oftentimes vitamin B deficiency (which is essential for proper neural function). People don't eat enough dark leafy greens or drink good beer (as opposed to useless Miller/Budweiser). Nice article!

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)