Vegeterian Diets --Let Me Count The Ways There are several types of vegeterians: Lacto-ovo-vegetarians eat plant foods, milk, milk products and eggs, but avoid flesh foods (meat, poultry and fish). Lacto-vegetarians eat plant foods, milk and milk products, but avoid eggs and flesh foods. Ovo-vegetarians eat plant foods and eggs, but avoid milk, milk products and flesh foods. Pesco/pollo-vegetarians eat meats like seafood and chicken, but do not eat other meats, such as beef, lamb, and pork. Total vegetarians, also called vegans, eat plant foods only. Read the Source Article |
Improve Memory--Top 10 Ways to
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November 14, 2009, Updated November 15, 2009
By Arthur Stevens, Contributing Columnist
Having trouble remembering names? Starting to forget important
numbers or dates? Memory impairment is one of the leading
complaints. According to the University of California Medical Center,
memory impairment affects million of people worldwide each year.
How do you know if you are losing your memory? And how do you
improve your memory?
Loss of memory is one of the earliest signs that your brain is aging.
It's also a cause of significant emotional distress. But not all mild
memory impairment will lead to serious conditions such as
Alzheimer's, and memory loss is not experienced by all of us as we
age.
Fortunately, there are things you can do to improve your memory.
Research over several decades had identified 7 effective strategies
for improving memory:
Memory Exercises
1. Music Improves Memory. You remember words better when they
are sung than when they are simply spoken. Research from Dr. Wanda
Wallace published in the Journal of Experimental Psychology found
that when people are asked to remember items that are sung 3 times
with the same melody, they recall them far better than when they are
simply spoken. You know this from practical experience. It's the
reason we can all recall jingles, even when we can't recall the brands
in other commercials.
Try this experiment at home. Organize your brain to remember phone
numbers, or names by matching them with a favorite tune. Sing your
new jingle 3 times and it will be hard to forget it. Use the power of
jingles to improve your memory.
2. Take Better Snapshots to Improve Memory. Memory involves 3
functions, registration, storage and retrieval. Registration is the
process through which your brain receives information and
"registers". You see a new face. Your brain registers that it is new
and therefor that it must be remembered. You can improve your
memory registration by concentrating on the first few seconds in
which you are introduced to new information.
For example, if you meet someone new at a dinner party and are
introduced to them, make up a story that associates their name with a
picture. If their name is Peter and their face is round like a pie, think
of Peter the round-faced man who ate too much pie. Visualize his face
as a pie with the word "Peter" written in whipped cream across the
pie. The next time you see this man, it is unlikely that you will forget
that his name is Peter because your brain will automatically see that
pie with the "Peter" written in whipped cream.
Repetition also helps you to take a better snapshot. Repeat the name
of someone you just met at least 3 times in the first half hour after you
meet. It helps to imprint the name into your memory. "3" is a magic
number for memory, studies show, including the one we discussed
above which studied jingles. Humans naturally remember items which
are bunched in 3's.
3. Fish with Omega-3 improves memory. Certain foods improve
memory, according to several research studies. Many studies have
found that omega-3 fatty acids, found in oily fish such as salmon, tuna,
halibut and sardines, improve cognitive function in general and
memory as a consequence. A 2005 study from the University of Siena
in Italy found that those who take daily omega-3 supplements
experienced improvement of the ability to pay attention and other
physiological functions, particularly those involving complex
processing in the cortex region of the brain.
4. Foods rich in Choline improve memory. Choline also appears to
improve memory. Foods rich in choline include egg yolks, and animal
meat liver such as chicken or beef livers.
5. Curry Staves Off Alzheimer's and May Improve Memory. New
research has found that foods with curry interfere with the build-up of
plaque deposits in the brain, the same plaque deposits which have
been long associated with the onset of Alzheimer's.
6. Sleep Improves Memory. Sleep appears to be involved in
stabilizing or "consolidating" the information you have learned during
the day. During deeply restful, "slow-wave sleep", your brain appears
to review and consolidate memory, helping your brain to better store
the memories. Also, rapid-eye movement sleep (REM) sleep occurs
more often after you have been involved in emotional, learning
experiences such as acquiring a new language. The research studies
have disagreed over the important of sleep in memory acquisition
--the snap shot phase --and memory consolidation, the storage part of
memory. But the greater weight of the research studies have tilted to
the side of concluding that sleep is vital to a healthy memory. How
much sleep? A Harvard University study found that you need at least
7 hours of uninterrupted high-quality sleep to protect your brain's
ability to remember. If you are having trouble sleeping, follow the
recommended strategies to improve sleep quality.
7. Watch Your Sugar and Exercise. Exercise improves memory. A
2006 study from a research team led by Dr. G. Stennis Watson of the
University of Washington studied Japanese Americans with impaired
glucose tolerance to discover whether exercise could improve their
memory.
The researchers found that endurance exercise and limiting the
amount of fat in your diet improves your metabolism and your verbal
memory. Insulin levels likely affect your ability to remember, the
researchers theorized. In general, the researchers found that the
amount of a story that you can recall goes up as your insulin levels are
better controlled. They noted that " the relative amount of story
information retained after a delay increased as glucose-stimulated
insulin levels decreased in the active treatment group".
Bottom line: control your blood sugar levels through exercise and diet
and you will also improve your memory.
Do Memory Supplements Improve Memory?
The most widely used memory supplement is ginkgo biloba. Ginkgo
biloba is a Chinese herb made from the leaves and seeds of the ginkgo
tree which has been used in China for 5000 years to treat various
ailments, including intermittent claudication (leg pain caused by
narrowing arteries),multiple sclerosis, tinnitus and sexual dysfunction.
In 2008, the University of Pittsburgh completed a 8-year, $36 million
study of 3069 elderly people suffering from Alzheimer's or other
dementia (such as that caused by stroke) to determine the
effectiveness of ginkgo biloba in slowing the progression of dementia.
The mega-study was funded by the National Institutes of Health.
Johns Hopkins University, Wake Forest University and the University
of California-Davis also shared in the conduct of the study. All
participants in the study were 75 years old or older and had either
normal brain function or mild dementia.
What were the findings? Does gingko biloba improve memory? The
clear answer is "no". The researchers found that taking supplements
of 120 millilgrams twice a day of goingko piloba did not lower the
incidence of Alzheimer's or other dementia whatsoever.
In sum, the best strategies for improving memory are eating foods
high in omega-3 fatty acids, choline and curry, creating better
snapshots by repetition of stories and images, and getting a good
night's rest.
Stop reading! Proceeding further will put you in imminent danger of
improving your health: Foods That Reduce Blood Pressure / Swollen
Ankles-Causes and Cures /Tight Bras and Briefs-Health Dangers
/Night Cramps/ Night Sweats / Sugar--The Disease Connection /
Foods That Lower Your Blood Sugar/ Ideal Breakfast for Diabetics
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