SUGGESTED USE FOR MEMORY SUPPORT SUPPLEMENTS
Engage in
Mental Activities
Why it’s important:
Mental stimulation builds cognitive resilience, keeping the mind sharp and adaptable over time. Activities that require focus, problem-solving, or learning help to strengthen neural connections and maintain memory retention.
Ideas for mental activities:
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Puzzles: Jigsaw puzzles, Sudoku, and crosswords enhance problem-solving skills.
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Reading: Books, articles, or scientific journals expand your knowledge and improve focus.
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Music: Playing an instrument or even listening to new genres engages the brain in creative ways.
Physical Exercise
Why It's Important
Regular physical activity improves blood flow, including to the brain, which helps nourish brain cells and promote better cognitive health. Exercise has also been shown to reduce stress hormones, improve sleep, and stimulate the release of growth factors—chemicals in the brain that influence memory and learning.
Recommended activities:
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Walking: A low-impact exercise that stimulates blood circulation and encourages mindfulness. Aim for 20–30 minutes a day.
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Strength Training: Lifting weights or resistance exercises improve overall physical and mental health by increasing endorphin levels.
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Yoga: Combines gentle stretching with meditation, reducing stress and improving focus and memory.
Exposure to Sunlight
Why it’s important:
Vitamin D is critical for brain health, supporting neural function and reducing inflammation. Natural sunlight is one of the best sources of Vitamin D and plays a key role in regulating mood and energy levels, both of which are essential for optimal cognitive performance.
How to incorporate sunlight:
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Step outside for a morning walk or have your coffee on the patio.
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Spend time in outdoor spaces like parks or gardens during the early hours to minimize harmful UV exposure.
Maintain a
Balanced Diet
Why it’s important:
What you eat directly affects your brain. Diets high in sugar or processed foods can cause inflammation and oxidative stress, damaging brain cells. A nutrient-rich diet, on the other hand, provides the fuel your brain needs to function at its best.
Dietary Recommendations:
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Focus on whole foods: Incorporate vegetables, lean proteins, and healthy fats.
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Low sugar intake: Avoid refined sugars and opt for natural sources like fruits.
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Minimally processed foods: Stick to whole grains, legumes, and foods free of additives.
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Brain-boosting nutrients: Include a variety of superfoods such as:
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Nuts (walnuts, almonds, pecans)
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Seeds (chia, flax, sunflower, pumpkin)
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Fatty fish (salmon, mackerel, sardines) rich in omega-3s
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Dark leafy greens (spinach, kale, Swiss chard)
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Berries (blueberries, strawberries, blackberries) packed with antioxidants
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Avocados (healthy fats for brain cell function)
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Broccoli and cauliflower (rich in choline and vitamin K)
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Eggs (a good source of choline)
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Green tea (loaded with antioxidants and L-theanine)
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Turmeric (curcumin fights inflammation and boosts memory)
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Whole grains (quinoa, brown rice, oats) for sustained energy
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Beans and legumes (lentils, chickpeas, black beans) for brain-friendly fiber
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Oranges and citrus fruits (rich in vitamin C for mental clarity)
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Dark chocolate (at least 70% cacao for antioxidants)
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Sweet potatoes (a great source of beta-carotene)
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