Tips and Foods to sharpen your memory power at any age

Tips and Foods to Sharpen the memory power at any age

Are you facing difficulties in remembering a tiny bit of information? Did you forget the task given and do something else? Do you feel like you require more time to recollect anything as an adult? If this sounds more familiar to you, don’t worry, you’re not alone. Forgetfulness is a natural effect of the ageing process. Whether you’re a college student or a skilled professional seeking to remain mentally sharp, there are plenty of things you can do to boost your memory power and mental function. Keep reading to know more about the tips and foods to improve your memory power.

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Types of memory 

SHORT-TERM MEMORY:

It is the memory that helps you to memorise the recent or latest information you have learnt. This is responsible for processing and recalling recent information so that you can achieve the tasks. Adults who have trouble with short-term memory face difficulties in arranging the information and understanding the topic. 

LONG-TERM MEMORY:

When you understand a topic or information deeply, it will be stored in long-term memory. If you have problems with long-term memory, you can’t recall information for a long time. 

Also check, Tips to improve concentration

Causes of memory loss in adults

Memory can be negatively affected by various factors. Here are some major causes of memory loss in adults:

1.Ageing:

Slight alterations in memory power occur as a natural component of the ageing process. However, occasionally these changes happen quicker than predicted. These alterations are frequently unnoticeable. 

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2.Sleep deprivation:

The quality and duration of the sleep are vital for memory power. Sleeping insufficiently or waking up often during the night can cause exhaustion, which impairs the capacity to retain and recall information.

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3. Stress or anxiety:

Stress or anxiety can make it harder to focus and concentrate as well as affecting the memory power. Your capacity to remember can deteriorate when you are anxious and your mind is diverted.

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4.Nutritional deficiencies:

Proper brain function requires a proper diet, which includes high-quality proteins and lipids. Vitamin B1 and B12 deficiencies, in particular, can impair memory.

Also check, Common nutritional deficiencies in children

Other causes
  • Side effects of medications
  • Smoking/Alcohol/Drug use
  • Impaired thyroid function
  • Head injury or stroke
  • Dementia/Alzhiemer’s disease

Tips to improve your memory power

A strong memory power is dependent on the integrity and activity of the brain. The brain has remarkable capacity to transform itself. You may utilize this natural potential to boost your cognitive abilities and improve your memory power at any age. Here are some tips to improve the memory power:

1.Exercise

Physical activity increases blood flow throughout the body, including to the brain. This may aid in sharpening the memory power. Moderate activities like walking and vigorous activities like jogging are recommended for leading a healthy lifestyle. This activity should be carried out over the course of the week. 10 minute walk is even sufficient if you don’t have much time.

2.Take care of your mental health

Meditation can be beneficial to your health in a variety of ways. It is calming and relaxing, and it has been shown to alleviate anxiety and pain, lowers the blood pressure, and even improves memory power. Meditation, in fact, has been demonstrated to enhance gray matter in the brain. Gray matter diminishes with ageing, which has a negative effect on memory power and cognition functions. Also, it has been proven to improve short-term memory in persons of all ages, ranging from young adults to the elderly.

Also check, Generalised anxiety disorder 

3. Sleep well

Sleep is essential for enhancing the memory power, which is the process through which short-term memories are improved and changed into long-term memories. Make adequate good sleep your first priority. Adults should get 7 to 9 hours of sleep per night on a daily basis.

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4. Work on your diet

A nutritious diet is beneficial to improve memory power. Consume fruits and vegetables, as well as whole grains, Low-fat protein sources include fish, legumes etc. Limit the alcohol intake and quit smoking. Alcohol addiction can cause confusions and decline the memory power. 

Also check, Healthy eating habits

5. Manage the chronic diseases

Some medical conditions such as obesity, high/ low blood pressure, diabetes, hormonal imbalances during menopause or low testosterone in men can slightly impair the memory power. The more you look after yourself, the stronger your memory power will be. Keep a track of your medications.

Also check, Tips to manage diabetes

6. Socialise

Social connection can help prevent depression and anxiety. Both of these can have a negative impact on memory power. Look for chances to spend time with your family and friends.

Also check, Tips to manage personal hygiene

7. Activities

Engage in simple activities like crossword puzzles, chess, card games etc. Learn something new on a daily basis by reading books or watching informative videos which can improve your memory power.

Also check, Brain development activities 

Foods and Herbs to improve memory power

1.NUTS:

Nuts are good sources of healthy fats, antioxidants, and vitamin E, essential for brain health. Vitamin E protects cells against free-radical damage to help delay mental degeneration. Walnuts are rich sources of omega-3 fatty acids.  

Also check,Other benefits of nuts and seeds

2.PUMPKIN SEEDS:

They contain a high amount of antioxidants which protect the body and brain from free-radical mediated damages. They’re also excellent sources of magnesium, iron, zinc, and copper which are very important for brain health. 

Also check,Health benefits of pumpkin seeds 

3.CURCUMIN:

Curcumin has a protein called brain-derived neurotrophic factor (BDNF) which is found in the brain and spinal cord that plays a key role in keeping nerve cells healthy, as well as regulating communication between nerve cells, which is critical for improving learning and memory power.

Also, check How can ayurvedic herbs help with brain development?

4.BRAHMI:

Brahmi is a superfood for the brain. It is believed to sharpen the brain by protecting cells and increasing chemicals associated with learning and memory power. It has been shown to improve spatial learning and retaining power. In older times, brahmi powder with ghee/honey was often given to boost the memory power. This would increase your focus and attention while keeping them calm and distressed.

Also check, More benefits of brahmi

5.ASHWAGANDHA:

This herb reduce anxiety and stress. And is used to increase acetylcholine levels which support better memory, mental focus and intelligence. This herb also reduces mental fatigue and enhances sleep quality. It protects the brain nerve cells from damage. 

Also check, More benefits of Ashwagandha

6.FATTY FISH:

Fishes such as trout, salmon, albacore tuna, sardines, and herring, are rich sources of omega-3 fatty acids. The brain utilises omega-3s to build brain and nerve cells, and these fats are essential for learning and memory power because 60% of the brain is fat, and 50% of the fat comprises omega-3 fatty acids.  

Also check, What are some food sources of omega 3?

7.BLUEBERRIES:

Blueberries and other dark-coloured berries provide anthocyanins, which have anti-inflammatory and antioxidant effects. These antioxidants help to fight both oxidative stress and inflammation, which are responsible for brain ageing and neurodegenerative diseases. They can also deposit in the brain and help improve communication between brain cells.

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8.BROCCOLI:

Broccoli is a decent source of antioxidants and a very high source of vitamin K. Vitamin K aids in the synthesis of sphingolipids, a kind of fat in brain cells.

Also check, What are some benefits of omega 3?

9.DARK CHOCOLATE:

Dark chocolate, as well as cocoa powder, are sources of brain-boosting compounds, such as caffeine, flavonoids and antioxidants. It has higher cocoa content than regular milk chocolate. The flavonoids in chocolate gather in the areas of the brain that deal with memory power.

Also check, More benefits of cocoa powder

10.EGGS:

Eggs contain several nutrients required for brain health, including vitamins B6 and B12, choline and also folate. Choline is a micronutrient necessary to create acetylcholine, a neurotransmitter required for balancing memory power and mood.


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Stammering in Adults: Techniques and Foods to manage it

Stammering

Do you often struggle to start a word or phrase? Do you find it difficult to speak fluently? Does stammering make you feel less confident to speak in the workplace or public places? Stammering can affect people of all ages, including children, teens, adults, and even the elderly. Stammering may have a negative impact on the confidence and self-esteem of adults. Keep reading to find out the techniques and foods to manage stammering in adults.

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What is Stammering?

Stammering is a neurodevelopmental disorder in which a person has speaking difficulty and struggles to talk clearly and fluently. They may, for example, repeat or lengthen a word, a phrase, or a consonant or vowel sound. They may also halt during talking when they reach a difficult word or accent. Most stuttering occurs at the start of a phrase when they repeat the first letter a few times before it is proper. Some people stammer from childhood and continue to stutter into their older years. There have been a few reports of adults developing stuttering suddenly. Adults who begin stuttering may have acquired stuttering as a result of a brain injury, stroke, or chronic neurological disorder. It is relatively rare.

Also check, Speech disorder in Kids

Causes of stammering

Stammering may begin at early childhood but it may also continue into adulthood due to lack of speech therapy and stammering treatments. Here are some common causes of stammering:

  • Genetics
  • Childhood developmental delays
  • Stress, anxiety or mental trauma
  • Brain injury or stroke
  • Neurological disorders
  • Block in the larynx (spasmodic dysphonia)
  • Idiopathic stuttering (unknown reason)

Also check, Foods that helps in speech delay

Techniques to manage stammering in adults

However, some circumstances, such as stress, exhaustion, or pressure, might exacerbate stammering. People may be able to enhance their fluency of speech by regulating these conditions as best they can.

1.Breathing exercises

Breathing exercises is essential for the way you speak. These exercises can help you in various aspects which includes

  • Mindfulness 
  • Lower your stress levels.
  • Clear your mind.

Things to do

  • Sit in a position that is comfortable for you.
  • Close your eyes and concentrate on inhaling and exhaling deeply.
  • Breathe in from the abdomen for 10 seconds
  • Hold your breath for some time
  • Make a “whoosh” sound as you exhale gently through your mouth.

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2. Slow down technique

Speaking  slowly is one of the efficient techniques to overcome stammering. Trying to rush through a topic can make you stutter, or have difficulty forming the words. This technique has two advantages, one, it can help you talk more fluently and smoothly and two, it gives the discussion extra time so that you don’t feel pressurised.

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3. Avoid trigger words

As an individual with stammering issues struggles to get their words out, they frequently build up a lot of stress and pressure in their jaws, mouth and throat. Stammering can be modified by a technique known as a cancellation. This technique involves taking a moment or stopping to talk when they begin to stammer, taking deep breaths, letting go of the stress, and extending the stammered sound to make it seem natural.

Also check, Speech therapy exercises to improve speech

4. Record your own voice 

To practise this technique of therapy, open your phone and record yourself speaking. Hearing and analysing your speech will frequently reveal unconscious tendencies that cause you to stammer. By doing this you can recognize your own speaking patterns, examine patterns and make changes.

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5. Practise

 By sitting down and practising, you are aiding in the formation of strong neural connections in the brain, allowing the remedial actions. Here are some ideas to help you practise your speech:

  • Tongue twisters are the phrases or sentences that contain words with repetitive sound patterns. It is a great way to help to get rid of stammering. Practising jumbled, meaningless words with similar sounds in a daily manner will help to improve pronunciation and fluency of each word and syllables.
  • Put yourself in scenarios where you’ll be talking to someone else or speaking in public, and practise breathing and slowing down your speech.
  • Collaborate with others to practise speaking
  • Reading aloud is the great practice to overcome stammering

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Foods and herbs that help to manage stammering in adults

Without the brain, there would be no language. The human brain has a few areas that are specific to language processing and production. Adding foods that support brain development can help to manage stammering in adults.

1.Nuts

All the nuts like almonds, walnuts, cashew, peanuts and hazelnuts are rich in vitamin E and vitamin B6. They help to improve the motor functions of individuals who stammer. They are also antioxidants which protect against cell damage. Walnuts are rich in omega 3 fatty acids and are a valuable substance for brain function, memory and thinking abilities. This fatty acid also encourages cognitive functions. 

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2.SEEDS:

Apart from nuts, seeds like flax, chia, melon, sesame and pumpkins also contain powerful antioxidants like vitamin E that protect the brain from free radical damage. Sunflower seeds impact overall mood and mental processing powers and therefore it is considered a brain boosting snack. Pumpkin seeds are high in magnesium, copper, and much higher in zinc than other seeds, which help in increasing concentration and memory.

Also check, Health benefits of pumpkin seeds

3.OMEGA 3 FATTY ACIDS:

Multiple studies have shown the link between low omega 3 fatty acids and poor development, ADHD, speech delay, poor focus and concentration. These healthy fats are crucial for brain development and help to manage speech disorders like stammering. 

Also check, What are some benefits of omega 3?

4.ASHWAGANDHA:

Ashwagandha is an adaptogen. It is known to reduce anxiety and stress. Moreover, it increases acetylcholine levels which support better memory, mental focus and intelligence. Ashwagandha also improves communication between nerve cells and stimulates the body’s capacity to heal any nervous system damage.

Also check, More benefits of Ashwagandha

5.BRAHMI:

Brahmi is a superfood for the brain and is believed to sharpen the brain by protecting cells and increasing chemicals associated with learning and memory. It has shown to improve spatial learning and retaining power in kids. That is why in older times, brahmi powder with ghee/honey was often given to individuals. This would help in keeping them calm and reduce stammering.

Also check, More benefits of brahmi

6.SHANKHAPUSHPI:

Shankhapushpi is a traditional remedy for increasing the functioning of the brain. The powerful antioxidants and flavonoids present in it improve the memory capacity, focus, concentration, calmness, alertness of an individual. Since it is a brain tonic and stimulator, people taking shankhapushpi have improved memory, reasoning, problem-solving, and other cognitive abilities.

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7.COCOA POWDER:

Pure cocoa powder (unsweetened) contains brain boosting components as it is packed with a large number of antioxidants molecules, the main is epicatechin helpful to improve cognitive functions.

Also check, More benefits of cocoa powder


PRODUCTS

It’s no SECRET that following an Ayurvedic lifestyle has numerous advantages. This unique collection of Kids Ayurvedic Brain Booster is also an easy solution to feed daily nutrition for Brain development to kids without any fuss. Made with Proven Ingredients. No Preservatives or Artificial Colour or Flavour. No Side Effects. Trusted by 20000+ Parents and Practitioners. To know more about kid’s ayurvedic foods – SHOP HERE

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

For Adults with Stammering and speech difficulties, have Brain Booster Chocolate/ Savoury Spread | 0% preservatives | 0% refined sugar | 0% palm oil | Fortified with SHANKHAPUSHPI, ASHWAGANDHA, BRAHMI | Contains OMEGA 3, PROTEIN | ORDER |


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How Does Shatavari Help to Improve Fertility?

health benefits of shatavari

Shatavari is a powerful, versatile herb used in Ayurveda to treat many health issues including infertility. The botanical name for shatavari is Asparagus racemosus. It belongs to the same family as asparagus. It is an adaptogenic plant as well which might assist your body deal with both physical and emotional stress. Health benefits of shatavari are countless. Read on to know about the health benefits of shatavari and how it helps in fertility…

Many couples who have been trying their hardest to get a baby but haven’t had much luck have turned to ayurvedic remedies. According to Ayurveda, shatavari boosts fertility by nourishing the body and revitalising the reproductive organs. Additionally, it is said to support female vigour and regulate the entire female hormone system.

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Lets know more about shatavari…

The shatavari is a plant including elegant stems, twigs, and small, delicate blooms as well as thin, needle-like leaves. Its broad, tuberous, cream-colored roots are what give it its medicinal potency. It is also referred to as a plant with 100 underground roots.

Shatavari is renowned for treating a wide range of illnesses. Health benefits of shatavari for fertility are innumerable, particularly for women. Whether a woman is menopausal, pregnant, breastfeeding, or just going through her monthly cycle, this herb can benefit her. In addition, the herb aids in boosting immunity, relieving stress, and regulating a healthy inflammatory response; for these reasons, it is regarded as a whole-system mind-body tonic.

Also check, Ayurveda for fertility in men and women

SHATAVARI FOR MEN AND WOMEN

Both men and women use shatavari to treat infertility naturally. Male fertility treatments in Ayurveda include the use of shatavari. Because it naturally increases sperm production, it is widely used as an aphrodisiac. Sperm production will increase, and both quantity and quality will rise. It contains fascinating qualities that elevate the body’s energy while calming the mind.  It boosts testosterone levels, which in turn boosts libido. 

Pure herb extract of shatavari is well known as an aphrodisiac that can increase the likelihood of conception in females. It is also supposed to correct any hormonal imbalances and aid with ovulation. Additionally, it nourishes and tones the female reproductive system. It is also thought to be quite advantageous for women postpartum since it promotes lactation. As a result, it is regarded as a key herb for female health.

Also check, Vitamins and minerals to boost fertility

HEALTH BENEFITS OF SHATAVARI FOR FERTILITY

Health benefits of shatavari for fertility are countless either directly or indirectly. Some of them are:

1. Hormonal balance:

The herb shatavari promotes regular hormonal secretion in men and women. Many women are suffering from polycystic ovarian syndrome, which disrupts the ovulation cycle and causes hormonal abnormalities. By reversing hormonal imbalances and alleviating the symptoms, shatavari increases the likelihood of pregnancy. Consuming this herb greatly boosts chances of conception since it improves follicular maturation and stabilises abnormalities in the menstrual cycle.

Also check, 5 Tips and Foods to manage PCOS

2. Ovulation:

Shatavari is a nutraceutical herb that promotes oestrogen synthesis, ovulation, and a regular menstrual cycle. It aids in the greater production of a hormone that aids in enhancing female ovulation.

Also check, Foods to improve female egg quality

3. Mucous membrane health: 

Low cervical mucus may be one factor preventing your conception. As you get closer to ovulation and oestrogen is at its peak, the cervix secretes cervical mucus. This cervical mucus is in charge of facilitating the sperm’s passage through the female reproductive system and interacting with the egg. 

Mucilage, which is present in shatavari, tones and protects the mucous membranes of the cervix. As a result, when the time comes, it helps the cervix generate enough mucus to facilitate the sperm and egg meeting.

Also check, 6 Foods for fertility in males

4. Increases sperm count:

It is a wonderful herb with revitalising and sexual effects. It is an effective spermatogenic agent. The root’s capacity to boost sperm count and its use in medicine to enhance sperm motility make it effective for improving the seminal characteristics.

Also check, 10 Tips and foods to increase sperm count

5. Stress buster:

Stress has an impact on the part of the brain that controls hormones. Due to hormonal imbalance and ovulation problems, women then have trouble getting pregnant. Ovarian cysts and endometriosis can occasionally occur from excessive stress. 

Shatavari helps you relax, which soothes the nervous system. It can lessen the detrimental effects of stress. Additionally, as an adaptogenic herb, shatavari aids the body in overcoming both physical and emotional stress.

Also check, 10 Proven benefits of chamomile for stress relief

6. Enhances immunity:

A woman who has a weakened immune system is more likely to experience infertility and other health problems. Due to the ease with which diseases can affect the reproductive system, it might make it more challenging for a woman to get pregnant. A healthy immune system can stop external intruders from getting inside. Your chances of getting pregnant can rise and shatavari can enhance immunity.

Also check, 7 Foods that help in female fertility

7. Removal of toxins:

In a manner, shatavari also aids in removing toxic buildup from the body and fostering an environment that is good for the union of an egg and a sperm and the establishment of a pregnancy.

Also check, Male infertility causes: Home remedies

HOW TO CONSUME SHATAVARI to improve FERTILITY?

The recommended dosage is 1,000 to 2,000 mg per day, or 4.5 to 8.5 mL of dry plant extract. You can take shatavari with milk. Additionally, this herb is generally available in pill form as well. It is advisable to get the advice of a knowledgeable Ayurvedic physician before using this plant.

Also check, How to overcome sexual anxiety?

SIDE EFFECTS:

Shatavari may cause rashes, itchy skin, and eye irritation in people who have allergies to their skin or eyes. It may make you feel woozy and speed up your heart rate. After taking this, anyone with asthma may experience breathing difficulties. So, it is advisable to get the advice of a knowledgeable Ayurvedic physician before using this plant.

Also check, Female infertility causes: Home remedies


Product

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